Doctors Are Begging People Trying To Lose Weight To Stop Doing This One Thing With Fruit originally appeared on Parade.
“Shop the perimeter.” “Consume plenty of fruits and veggies.” These tips are common refrains in the weight loss space and also happen to be good health advice. However, one family physician sees patients who are often surprised that their weight increased—or at least their efforts to lose it stalled—after they also upped their fruit intake.
“Fruit can satisfy that sweet tooth, hopefully helping you avoid the less healthy refined sugar,” says Dr. Mike Sevilla, MD, a family physician. “On the other hand, I have a lot of patients who have incorporated fruit in their diets, but are not achieving weight loss.”
It’s frustrating to follow advice and not see results. However, Dr. Sevilla often asks questions about how his patients consume fruit. Their answers frequently reveal they’re making a common but sneaky mistake with it. The good news? Fixing it isn’t complicated and can be downright delicious. Dr. Sevilla and other doctors share the one thing they’re begging people attempting to lose weight to stop doing with fruit, why and what to do instead.
The No. 1 Fruit Mistake To Avoid When You’re Trying To Lose Weight
After talking to patients struggling to lose weight, Dr. Sevilla learns that some of them are using fruit juices. “I prefer my patients to use whole fruit for health benefits,” he says. A 2024 study by Harvard researchers suggested that a tall glass of 100% fruit juice daily could contribute to weight gain.
Yet, seeing “100% fruit juice” on a container in the grocery store can seem promising and healthy. Speaking of which, when you look at the front of a fruit juice label, you may see phrases like “Excellent source of vitamin C.” That’s not just clever marketing—it’s true. Doctors aren’t denying that.
“Some of the benefits of fruit, such as vitamins, can still be there in juice form,” saysDr. Mir Ali, MD, a board-certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley.
However, it’s important to read the entire nutrition label for fruit juice to see what else is in it (and what’s not) that could stifle weight loss efforts.
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“Fruit juices are low in fiber, which does not satisfy hunger, and can cause people to drink more juice and spike their blood sugar and insulin levels,” explains Dr. Sevilla. “In addition, the amount of calories in fruit juices is higher and more concentrated than in whole fruit.”
These risks also apply to recipes one weight loss doctor often sees incorporated into “juice cleanses,” which, ironically, can have the opposite effect on your goals.
“‘Juicing’ juice cleanses can hinder weight loss because they have too much sugar and not enough fiber to slow absorption of fruit sugar,” explains Dr. Sue Decotiis, MD, a medical weight loss doctor in New York City. “Insulin is then tasked with metabolizing all this sugar and is distracted from burning fat. GLP-1 drugs work so well because they help insulin work to burn fat, whereas juice does the opposite.”
Related: Experts Urge Caution as Study Links This Popular Drink to 2x the Risk of Diabetes
Juicy Fruit Tips for People Trying To Lose Weight
Whole fruit is beneficial, but not everyone finds it delicious. They may gravitate toward juices with added sugar (and not fiber) instead. Additionally, it’s essential to be mindful of whole fruit intake when trying to lose weight.
Doctors share these tips to help you eat foods that nourish your body and support your goals.
1. Learn to enjoy whole fruit
Patients constantly ask Dr. Sevilla how to make whole fruit more enjoyable. For instance, there are numerous ways to enjoy fruit without making it the star of the plate.
“Add fruit to some of your favorite dishes, which helps add a welcoming sweet taste to your meal,” he recommends. “[One] example is to toss diced apples or pears into a salad with walnuts and feta. At breakfast, you can try mixing berries into cottage cheese or low-sugar Greek yogurt.”
2. Balance nutrients regardless of your fruit’s form
Dr. Sevilla’s meal suggestions are balanced—for instance, cottage cheese and Greek yogurt have protein, and apples are a good source of fiber.
Dr. Decotiis says that’s important. In fact, she advises people trying to lose weight to be mindful of how much fruit they consume—even in whole form.
“Fruit contains important vitamins, minerals and fibers, but also fructose, which is a form of sugar,” she points out. “While eating fruit is healthier than eating sucrose found in sweets, it is still sugar.”
Therefore, a balance of nutrients is key, with fiber and protein playing vital roles. Without fiber? It doesn’t matter if the fruit was in whole or juice form.
“Sugar will be absorbed quickly, resulting in a spike in insulin,” Dr. Decotiis notes. “We could see a rapid drop in blood sugar or glucose that could trigger hunger and cravings between meals. Eating fruit with protein or having the fruit with a meal can help avoid swings in blood sugar.”
3. Load up on vegetables
“Vegetables have less sugar, much more fiber on average and many—if not more—nutrients,” Dr. Decotiis explains.
Fiber is filling, helps control hunger and boosts gut health while also keeping you regular (pooping)—all of which can help you lose weight at a healthy pace. So, you may not need to load up on fruit if you’re consuming lots of vegetables daily.
“If vegetables are consumed in adequate amounts, only one fruit a day is really necessary,” she says. “Fruits with higher fiber grams are apples [and] avocado—yes, it’s a fruit, not a veggie.”
Dr. Ali also notes that consuming fruits on the lower end of the glycemic index can help lower the odds of experiencing blood sugar fluctuations that can make weight loss more challenging.
“Fruits like berries and citrus fruits have a lower glycemic index and tend to cause less sugar spikes,” he explains.
Up Next:
Related: Here’s What Happens to Your Body if You Eat Bananas Every Day
Sources:
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Dr. Mike Sevilla, MD, a family physician
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Consumption of 100% Fruit Juice and Body Weight in Children and Adults. JAMA Pediatrics.
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Dr. Mir Ali, MD, a board-certified general surgeon, bariatric surgeon and medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley
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Dr. Sue Decotiis, MD, a medical weight loss doctor in New York City
Doctors Are Begging People Trying To Lose Weight To Stop Doing This One Thing With Fruit first appeared on Parade on Jul 31, 2025
This story was originally reported by Parade on Jul 31, 2025, where it first appeared.
