Is pineapple good for weight loss? To lose weight you need to be in a caloric deficit, so the goal is to consume low calorie foods that are high in nutrients. Pineapple is one of those fruits that is low in calories and high in nutrients.
One cup of pineapple contains 82.5 calories and if you consume 6 cups per day that comes to 495 calories. Is that enough calories for you in the day? No that is not enough calories as 495 calories is about how much you would eat in one meal.
Is pineapple good for weight loss? Photo credit: iStock-Taras Dovhych
So, eating pineapple as part of your daily regimen can help with weight loss because it is high in fiber and low in calories. The fiber will fill you up and make you eat less food.
You need more than eating pineapple alone to lose weight. It is not a bad start to get your fibrous carbs from pineapple, but you need more than that. To lose weight you want to make sure you are getting your calories from your protein, carbs, and healthy fats.
Sustainable weight loss doesn’t come from just eating fruit, it comes from being balanced in your nutrients and calories from food.
The sexy pineapple diet recommends eating nothing but pineapple 2 days in a row. That is not enough calories to sustain you and give you energy. You will lose weight, but you won’t be able to sustain that dietary and lifestyle wise eating just pineapple alone 2 days a week.
By doing this you will be deficient in carbs, proteins, and healthy fats. And to lose weight you need to be in a caloric deficient, but you want to make sure your macronutrients are balanced. Balanced macronutrients keep your energy and strength at their peak.
The creator of the pineapple diet didn’t create this based off science or any medical advice. He created it because he enjoyed eating pineapple. I enjoy eating pineapple too but that doesn’t mean I am going to go on a restrictive pineapple diet. That would be considered pseudoscience advice and it is not recommended.
Pineapple contains one gram of protein and fat per cup, so it lacks many vitamins and minerals such as vitamin b-12 and vitamin E. Your body needs these important vitamins and minerals to function properly.
“Some of the side effects of only eating pineapple as part of your diet are insomnia, hunger pains, dizziness, headaches. So, it is safe to say this is not an advisable diet whatsoever.” Celebrity Fitness & Nutrition Expert Obi Obadike
Here are some good protein, carbs, and healthy fat foods you should incorporate along with pineapple to help you lose weight.
- Protein Foods: chicken, turkey, fish, salmon, beef.
- Carbs: oatmeal, brown rice, sweet potatoes, quinoa, buckwheat, barley, etc.
- Healthy Fats: avocado, unsalted cashews, almonds, vegetable oils such as canola oil, sunflower oil, corn oil, olive oil.
Some of the side effects of only eating pineapple as part of your diet are insomnia, hunger pains, dizziness, headaches. So, it is safe to say this is not an advisable diet whatsoever.
The Bottom Line is eating pineapple can help you lose weight but that shouldn’t be the only thing you should eat. Just eating pineapple alone does not have enough calories or nutrients so it is not a sustainable diet at all. The best way to lose weight is to make sure you eat in a balanced way that incorporates proteins, fats, and carbs.
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References
- Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815.
- Napoleão A, Fernandes L, Miranda C, Marum AP. Effects of Calorie Restriction on Health Span and Insulin Resistance: Classic Calorie Restriction Diet vs. Ketosis-Inducing Diet. Nutrients. 2021 Apr 15;13(4):1302. doi: 10.3390/nu13041302. PMID: 33920973; PMCID: PMC8071299.
- Melby CL, Paris HL, Foright RM, Peth J. Attenuating the Biologic Drive for Weight Regain Following Weight Loss: Must What Goes Down Always Go Back Up? Nutrients. 2017 May 6;9(5):468. doi: 10.3390/nu9050468. PMID: 28481261; PMCID: PMC5452198.
- Carreiro AL, Dhillon J, Gordon S, Higgins KA, Jacobs AG, McArthur BM, Redan BW, Rivera RL, Schmidt LR, Mattes RD. The Macronutrients, Appetite, and Energy Intake. Annu Rev Nutr. 2016 Jul 17;36:73-103. doi: 10.1146/annurev-nutr-121415-112624. PMID: 27431364; PMCID: PMC4960974.
Miketinas DC, Bray GA, Beyl RA, Ryan DH, Sacks FM, Champagne CM. Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study. J Nutr. 2019 Oct 1;149(10):1742-1748. doi: 10.1093/jn/nxz117. PMID: 31174214; PMCID: PMC6768815
