Reduce Your Fructose Intake to Lose Weight More Easily

Have you tried everything from calorie counting to eliminating sugar and you still can't seem to lose weight? Reducing your fructose intake may be the weight loss solution for you.
Reduce Your Fructose Intake to Lose Weight More Easily

Last update: 12 December, 2018

There are countless theories on how to lose weight more easily. Some blame calories while others believe that fat consumption is main culprit. There are also people who say it’s sugar and refined carbohydrates. To add to the list, today we’re going to tell you about how if you reduce your fructose intake, it can help you lose weight.

Infinite theories with no results

What’s going on with the people who try all kinds of diets to try to lose weight? Let’s take a look at 4 of the most common weight-loss strategies:

1. Calorie counting

This trend is declining as more nutritionists agree that calories affect the body differently depending on the food you eat.

This means that 100 calories of cucumber aren’t the same as 100 calories of a commercial pastry.

2. Reducing fat intake

This strategy is the same as calorie counting, because we often forget that the body needs healthy fats to perform its necessary functions.

Don’t cut out nuts, cold-pressed oils (olive, coconut, sesame, flax), avocados, seeds, egg yolk, etc. from you diet.

3. Cutting out sugar

When it comes to cutting your sugar intake, yes, the majority of dietitians and healthy diet advocates agree on this. Cutting out sugar does help weight loss, but it might not be enough to make a real difference.

4. Eliminating refined carbohydrates

Breads, baked goods, cookies, pizza, etc…One of the most effective weight loss diets involves eliminating these products.

But you also have to avoid getting too many animal proteins because that could lead to rebound effects and damage to your body.

person standing on scale

Another theory: reduce your fructose intake to lose weight more easily

Who is this theory for?

The fructose theory is intended for people who have tried several of the diets listed above and they either didn’t work or they gained weight again after stopping. These people:

  • Have trouble losing weight.
  • Eat a lot of fruit.
  • Want to lose weight in a healthy way, without having to count calories or remove fats from their diet.

What is fructose?


Fructose is a sugar found in fruits and honey, as well as some vegetables, in small quantities.

Fructose, along with glucose, is present in common sugar, as well as corn and wheat syrups that we use to sweeten many baked goods, jams, and other sweets.

Some recent studies have analyzed the negative effects of fructose on the health of the body’s metabolism.

There are also studies regarding its relationship with higher triglyceride levels in the bloodstream, belly fat accumulation, and obesity in general – along with a variety of other health problems.

Therefore, there are plenty of people who have reduced their sugar intake but are still consuming significant amounts of fructose every day. This could be one of the reasons that they don’t lose weight or that their overall health doesn’t improve.

What foods are high in fructose?

To follow this healthy weight loss plan, we recommend completely eliminating the following high fructose foods:

  • Packaged beverages and bottled fruit juices
  • Sweet and creamy coffee drinks (frappucinos, specialty lattes, etc)
  • Sweetened breakfast cereals
  • Cakes and cookies
  • Sweetened ice cream and yogurt
  • Jams, jellies, and fruit preserves
  • Processed honey and syrups
  • Alcoholic beverages
  • Whole grain bread

We also recommend significantly reducing your intake of these high fructose fruits (the list goes from most to least fructose):

  • Raisins, dates, and dried figs
  • Mango and papaya
  • Grapes
  • Pears and apples
  • Watermelon
  • Blueberries
  • Bananas
  • Peaches
  • Pineapple

Fruits that are low in fructose

So, if it sounds like it might help you lose weight if you reduce your fructose intake, you still need to eat some fruits! They are rich in vitamins and minerals, after all. But which ones can you actually eat, then?

If you want to lose weight and you haven’t managed to do so after trying several different diets, we suggest trying this low-fructose diet.

You can consume the following fruits (the list goes from least to most fructose):

  • Lemons and limes
  • Cranberries
  • Apricots
  • Guava
  • Cantaloupe
  • Kiwi
  • Blackberries
  • Cherries

Instead of drinking fruit juices, even if you make them at home, we recommend making smoothies where you can combine leafy vegetables with some of those low-fructose fruits. So, how does this sound? Do you want to try to reduce your fructose intake and see if it helps you lose weight? If nothing else has worked, give it a chance!

Give it a try!

It might interest you...
Learn These Mental Tricks to Help You Lose Weight
Step To Health
Read it in Step To Health
Learn These Mental Tricks to Help You Lose Weight

There are certain mental tricks that you can apply daily to lose weight more effectively. Most importantly, your habits must beconsistent.

  • Freeman CR., Zehra A., Ramirez V., Wiers CE., et al., Impact of sugar on the body, brain, and behavior. Front Biosci, 2018. 23: 2255-2266.
  • Scnabel L., Kesse Guyot E., Alles B., Touvier M., et al., Association between ultraprocessed food consumption and risk of mortality among middle aged adults in france. JAMA, 2019. 179 (4): 490-498.
  • Hannou SA., Haslam DE., McKeown NM., Herman MA., Fructose metabolism and metabolic disease. J Clin Invest, 2018. 128 (2): 545-555.