Can you lose weight on pineapples and how much should you eat them?

Pineapple contains a huge number of enzymes, vitamins and antioxidants, among which dieters emphasize one special substance – bromelain. It supposedly has the magical property of breaking down fat. But is it really so?

trainer, nutritionist and consultant in the psychology of eating behavior

There is no specific food in nature that will make you lose or gain weight.

What are the benefits of pineapple?

Pineapple is a delicious and healthy fruit native to South America. It is especially high in vitamin C, vitamin B6, thiamine, folic acid, riboflavin and magnesium. It is low in calories – only 50 kcal per 100 g – and yet it is literally packed with various nutrients, vitamins and antioxidants that reduce the risk of cardiovascular disease, diabetes and some cancers, says the nutritionist.

Does pineapple help you lose weight? Or is it a myth?

According to Anna, pineapple has a favorable effect on the digestive system due to its content of digestive enzymes, such as bromelain, which is often attributed to the fat-burning effect. But here we have to disappoint you. Bromelain belongs to a class of enzymes called proteases. They are responsible for breaking down proteins in our body, and this makes them easier to digest. So bromelain can indeed make people’s lives easier, but not in terms of burning fat.

trainer, nutritionist and eating psychology consultant

Its properties help people with pancreatic insufficiency, when the pancreas is unable to produce enough of the right enzymes to break down protein. That’s where bromelain comes to the rescue, but often in supplement form rather than pineapple. Just do not forget that any drugs, including dietary supplements, should not be prescribed independently. Before taking them, it is necessary to consult a doctor.

Psychologist and expert in the psychology of weight loss

The process of fat burning is quite difficult – to start it, the body needs a lot of minerals and vitamins. Therefore, if pineapple is consumed together with other foods, the benefits will be greater. For example, it can be added to cottage cheese, salad, chicken fillet or dessert. But even in this case, pineapple is not able to burn subcutaneous fat that has already been deposited.

We explain: the bromelain contained in pineapple contains sulfhydryl-containing proteolytic enzymes – they break down proteins into amino acids. That is, there is no question of any breakdown of fat (adipose tissue). The question arises, why should a person who wants to lose weight get rid of his own protein in the body? After all, protein is only a helper for us in this difficult endeavor!

trainer, nutritionist

The fact is that this enzyme is involved in many regulatory functions of the body, namely, it has anti-inflammatory properties, forms the immune response and participates in the processes of blood coagulation. It also affects the motility of the gastrointestinal tract, normalizes the synthesis of certain enzymes and signaling molecules. But if you expect to lose weight with the help of only juice and pineapple pulp, while adhering to an irregular and sedentary lifestyle, you are unlikely to succeed.

As you can see, bromelain is a valuable element, but it has no effect on fat loss. Stories that pineapple helps you lose weight – this is a myth, because fat burning in our body occurs solely due to a deficit of calories. If you eat only pineapples, observing your daily calorie deficit, then, of course, you will lose weight. But the reason will not be bromelain, but a negative energy balance – when you spend more energy than you get with food.

How much can you eat pineapple a day? And what are the contraindications?

Pineapple may well be part of a balanced diet – it can be eaten in the recommended amounts for any fruit, namely: 3-4 servings a day of 100 g. But it is still better not to try to lose weight with its help, notes nutriciologist. For these purposes, according to the expert, it is better to use the principles of rational nutrition. In nature, there is no particular product from which you will lose weight or get better. Body composition is influenced by the total daily diet, and its caloric content, and how much you move, how well you sleep and cope with stress.

Despite all its health benefits, pineapple has contraindications, says nutritionist Kristi Lessing.

Pineapple has a very high acidity. If consumed, it can aggravate stomach ulcers or gastritis. Those with allergies and diabetes should not abuse pineapple.

With caution, use pineapple should also be used by pregnant and lactating women. After all, its juice stimulates muscle tissues and causes their tone, and this is highly undesirable during childbearing. Do not forget that bromelain, which is part of pineapple, enhances the effect of antibiotics and increases their content in the blood and urine.

How to choose the right pineapple?

To choose a ripe pineapple, follow a few rules:

1. Appearance matters, so focus on the color. The fruit should have a yellow-green hue – this indicates that the pineapple is ripe. When ripe, the pineapple slowly changes color from green to yellow. After it is plucked, the fruit stops ripening. So ripening in a box – as in the case of bananas – is not their specialty.
2. Press your finger on the pineapple, its skin should be firm but pliable. If it feels like a stone, the fruit is probably unripe.
3. The underside of a ripe pineapple smells sweet – if you can’t smell anything, the fruit was picked before it was ripe.
4. Size matters too: the bigger the pineapple, the riper, tastier and juicier it is.
5. Pull the pineapple by the leaves – if they give in easily and are ready to pop out of the pineapple, the fruit is ripe. If they are firmly seated, you are probably holding a fruit that is not fully ripe.