Dietary fruits are the best and most correct for weight loss

According to nutritionists, most people do not know how to eat fruits properly.
By eating them as a dessert to complete a hearty meal, you can prepare for troubles - heaviness in the stomach, pain, intestinal upset, increased gas formation. The fact is that peaches, pears, and kiwis, when they enter a thoroughly filled stomach, provoke the processes of fermentation and souring. If you use fruits wisely (eat them half an hour before lunch or 2-4 hours after it), you can get health and figure benefits: most fruits are low-calorie.

What fruits can you eat while losing weight?

Only low-calorie fruits that have a minimal glycemic index and sugar content are suitable for burning extra pounds. The fruits can be roughly divided into 2 categories.

Some people lose weight quickly. Others remove harmful fat and have a powerful fat-burning effect. A list of fruits that should be consumed on an empty stomach to jump-start the metabolism and digestive system and reduce stress on the body when taken regularly:

1. Lemon (slices) to increase the body's defenses and activate metabolic processes. You can dilute a few drops of lemon juice in warm water.
2. Sour apples, eating 1-2 pcs for breakfast. directly with the peel to eliminate stagnation in the intestines.
3. Pineapple (200 g of fresh fruit) taken daily before breakfast on an empty stomach, so that increased production of gastric juice begins and acidity increases.
4. Melon replacing sugar with fructose. You can prepare recipes from it, combining it with other products.

The best exotic fruits that not only reduce weight, but also remove harmful trans fats:

1. Grapefruit improves food digestion and speeds up metabolism. It occupies a leading position among other fat burners.
2. Peach, the calorie content of which does not exceed 45 kcal per 100g. This is an excellent treat for enhancing the secretion of digestive juice and increasing immunity.
3. Plum has a laxative effect, normalizes digestion, and gets rid of 4 extra pounds in 1-2 weeks if taken fresh (200 g per day).
4. Japanese pear. The pulp is sweet, but the calorie content is no more than 40. On fasting days, it is enough to eat 2 pieces, on normal days - up to 1 kilogram.

Conclusion

Having set a goal to lose weight, gain weight or get healthier, it is wise to create a personal “calorie” table with your favorite foods.

In order for fruits and berries, especially high-calorie ones, to be beneficial, you need to consume them wisely. This is a traditional dessert for us, but, for example, the ancient Greeks began their meals with them. And they were right: fruits are digested faster than meat and other ingredients of main dishes. If they are consumed immediately after a substantial meal, fermentation will begin in the stomach. It is more rational to enjoy fruit or berries half an hour to forty minutes before meals or as an independent snack.

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About calorie content and glycemic index

Knowing the calorie content and GI of foods, it is not difficult to create the right diet for weight loss. The glycemic index is a number that indicates the rate of increase in blood glucose levels after eating a product.

The coefficient depends entirely on the saccharides and fiber entering the body, the degree of processing of the product, and the ratio of carbohydrates to proteins and lipids. The normal GI value is 40-70. A figure over 70 is considered too high.

Calorie content is the amount of energy received by the body after taking products and breaking them down into simple components. The energy value of food is measured in kcal. Knowing the amount of carbohydrates, lipids, proteins, and fats in foods, it is easy to calculate the energy consumption received by the body after eating a particular dish.

Bananas

When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.

Although bananas are higher in calories than many other fruits, they are also more nutritious and contain potassium, magnesium, manganese, fiber, numerous antioxidants and vitamins A, B6 and C (, , ).

Their low to moderate GI levels can help control insulin levels and regulate body weight – especially in people with diabetes (, , , ).

Additionally, one study found that eating two large bananas (250 grams) per day lowered blood sugar and cholesterol levels in people with high cholesterol ().

High-quality, nutrient-dense, low-calorie foods like bananas are vital to any healthy weight loss meal plan.

Bananas can be used on their own as a convenient on-the-go snack or added raw or cooked to a variety of dishes.

Summary:

The high amount of nutrients and fiber in bananas make this fruit an ideal part of a healthy weight loss meal plan.

Low calorie fruits

Fruits with minimal GI and carbohydrate content will slow down digestive processes in the body and promote weight loss:

1. Japanese pear. Calorie content - 42 kcal.
2. Medlar with a specific taste and many beneficial properties for losing weight. Normalizes the digestive tract, suppresses appetite, reduces cravings for sweets.

Look at the table to see what other low-calorie fruits with a high fiber content can be included in your diet.

Table 1. Calorie content of fruits

Kiwi

Kiwis are small brown fruits with bright green or yellow flesh and tiny black seeds.

Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folic acid and fiber, and provide significant health benefits (, , ,).

In one study, 41 people with prediabetes ate two yellow kiwis a day for 12 weeks. They experienced an increase in vitamin C levels, a decrease in blood pressure and a decrease in waist circumference by 3.1 cm ().

Additional research suggests that kiwi helps control blood sugar, improve cholesterol levels, and support gut health, all of which can help reduce excess body weight (, , , ).

Kiwis have a low GI level, so although they contain sugar, it is released more slowly, resulting in smaller spikes in blood sugar levels (,).

In addition, kiwis are rich in fiber. One small peeled fruit (69 grams) contains more than 2 grams of fiber, and the peel of one kiwi fruit contains 1 additional gram of fiber (, ,).

A diet high in fiber from fruits and vegetables has been shown to promote weight loss, increase stomach fullness, and improve gut health ().

Kiwi is soft, sweet and delicious when eaten raw, peeled or unpeeled. It can also be consumed as juice, added to salads, and added to your morning cereal or used in baking.

Summary:

Kiwis are very nutritious and have a number of beneficial properties. Their high fiber content and low calorie content make them ideal for weight loss.

Why are unsweetened fruits good for you?

These fruits are low in calories:

• contain a small amount of fructose;
• remove harmful fats, cholesterol, excess fluid, which is important when losing weight;
• normalize the functioning of the gastrointestinal tract;
• reduce appetite due to prolonged digestion of fiber;
• speed up metabolism;
• strengthen the immune system.

Unsweetened fruits have a low glycemic index. This means, according to nutritionists, they should form the basis of a diet for weight loss.

Grapefruit for weight loss

Hybrid of pompelmousse and orange. Contains ascorbic acid and vitamin B6. Fruit:

• burns lipids;
• cleanses bile ducts;
• has a beneficial effect on the liver;
• improves digestion processes;
• activates fat burning;
• stimulates metabolism and metabolism;
• removes water, waste, toxins out.

The calorie content of the hybrid is 42 kcal (100 g). It is worth including on fasting days, even for diabetics. The extra pounds will begin to disappear before your eyes.

Attention! Grapefruit juice irritates the mucous membrane, so you should not drink it if you have gastritis, ulcers, or exacerbations of the gastrointestinal tract.

Pineapple for weight loss

A tropical product whose calorie content is slightly higher (50 kcal/100g). But it breaks down fats no worse than its other counterparts due to the content of enzymes and bromelain in the composition. There is also a lot of malic and tartaric acid, magnesium, potassium, silicon, and manganese. The fruit is an excellent prevention of heart attacks, thrombosis, thrombophlebitis, atherosclerosis:

• speeds up digestion;
• regulates the functioning of the pancreas;
• reduces blood viscosity.

Worth knowing! Do not use if you have high acidity, gastritis, ulcers, or allergies to avoid exacerbations.

Pears for weight loss

The fruits of the rose family contain choline, selenium, sodium, calcium, fiber, phytonutrients, and organic acids. If used during a diet, then:

• regulate carbohydrate and fat metabolism;
• keep the feeling of fullness for a long time;
• suppress the production of histamine;
• have a beneficial effect on digestion;
• remove radionuclides and heavy metals;
• enhance the growth of stem cells and bone tissue;
• prevent obesity and the development of anemia.

Calorie content - 43 kcal. Although in dried form -250 kcal/100 g. This is why nutritionists recommend eating fruits only fresh. This way, depression will not follow when losing weight thanks to the essential oils in the composition, and due to fiber, digestion processes will improve.

Attention! There are contraindications: gastrointestinal diseases, ulcers, gastritis, allergies. You should not eat pears on an empty stomach. It is better to eat 1-2 pieces. after eating 20-30 minutes.

Summarize

• Fruits are an essential part of a healthy diet and can help you lose weight.
• Most fruits are low in calories and high in nutrients and fiber, which can increase your stomach's feeling of fullness.
• Keep in mind that it is better to eat whole fruits rather than drink fruit juices.
• Moreover, simply eating fruit is not the key to losing excess body weight. You should also strive to eat a healthy, whole foods diet along with physical activity.

The article was prepared by experts for informational purposes only. It should not be used as a guide for treating medical conditions and is not a substitute for professional medical advice, diagnosis, or treatment. In case of illness or any symptoms, you should always consult a doctor and not self-medicate.

Tags: Weight loss

About the author: Maria Bartseva

General practitioner, expert in nutrition and weight management. Graduated from the International State Ecological University named after. A.D. Sakharova, Faculty of Environmental Medicine.

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What fruits help you lose weight

For weight loss, fat removal, and preventing the formation of deposits, citrus fruits (tangerine, grapefruit, orange) occupy a leading position. Also, yellow fruits (persimmons, apricots, peaches, pineapple), rich in flavonoids, can be included in the diet in the fight against extra pounds.

An exotic fruit - mango is a good fruit for lowering cholesterol levels. If you eat 2 pieces per day, you can lose up to 5-6 kg per week.

Main conclusions

The benefits of fruits for human health are difficult to dispute. However, not all of them can be used in the process of losing excess weight:

A fruit diet requires a responsible approach. As a rule, mono-diets of this type do not exceed 3-5 days, and longer options allow for the introduction of additional protein products. Despite this, during such weight loss you can easily get rid of extra 5-10 kg.

Comment on this material, share your experience of losing weight with fruits, as well as your favorite methods of losing excess weight.

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What time of day is best to eat fruit?

To achieve a positive result when losing weight, it is important to know which fruits are best to eat during the day, lunch or evening.

In the morning it is better to prefer citrus fruits (tangerine, orange) on an empty stomach. Better - 0.5 hours before breakfast. In order for the fruits to increase appetite and have time to be partially digested, nutritionists recommend taking them a few minutes before meals. For example, it is better to prefer apples after lunch and not mix them with other dishes to avoid bloating, gas formation, and deterioration of digestion processes.

Many people ask: is it possible to eat fruit at night? Of course, you shouldn’t endure hunger, but you shouldn’t sweep all the contents from the refrigerator before going to bed. It is important to listen to your body.

Fruits are carbohydrate foods that must produce energy. At night, a person is inactive. This means that eating fruits before bed can quickly increase the feeling of hunger and provoke an increase in body fat at night.

Berries

Berries are also classified as fruits. They are low in calories and rich in nutrients.

For example, a 74-gram serving of blueberries contains only 42 calories but provides 12% of the RDA for vitamin C and manganese, and 18% of the RDA for vitamin K ().

One 152-gram serving of strawberries contains less than 50 calories and provides 3 grams of fiber, as well as 150% of the RDA for vitamin C and nearly 30% of the RDA for manganese ().

Eating berries also promotes a feeling of fullness in the stomach. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories ().

Additionally, eating berries may help lower cholesterol, lower blood pressure, and reduce inflammation, which may be especially beneficial for overweight people (,).

Both fresh and frozen berries can be added to cereal or yogurt for breakfast, added to smoothies and baked goods, or tossed into a salad.

Summary:

Berries contain few calories and many important vitamins. They may also have positive effects on cholesterol levels, blood pressure and inflammation.

Fruits that will destroy your diet results

See the table for a list of fruits that are pests, the calorie content of which is high, and the fiber content is low. Such fruits are not suitable for a mono-diet or table # 5. Table 3. Fruits that can cause you to gain extra pounds

Attention! You should avoid taking dried fruits while on a diet. Their calorie content increases by 2 times, unlike fresh fruits. For example, the indicator for dried apricots is 215 kcal. Such nutrition will only distort or completely destroy the results of diets.

Recommended video:

https://www.youtube.com/watch?v=xh4rkiksg2Q

Rhubarb

Rhubarb is actually a vegetable, but in Europe and North America it is often prepared as a fruit ().

Although one stalk contains only 11 calories, it also contains almost 1 gram of fiber and almost 20% of the RDA for vitamin K ().

Additionally, rhubarb's fiber may help lower high cholesterol, which is a common problem among people who struggle with excess weight.

In a study of 83 people with atherosclerosis - a disease of the arteries - those who were given 50 mg of dried rhubarb extract per kg of body weight for six months experienced a significant reduction in cholesterol levels and improved blood vessel function ().

Rhubarb stalks can be stewed and served with porridge or your favorite cereal. While it can be used in a variety of ways, including in desserts, it's best to stick to low-sugar rhubarb dishes when trying to lose weight.

Summary:

Rhubarb is low in calories and high in fiber, which may help reduce weight and cholesterol.

Recipes for dietary fruit dishes

Those losing weight will not have to starve, because today nutritionists and specialists have developed many different salads and recipes with fruits for weight loss:

1. Classic option. Cut banana, kiwi, pear, apple, tangerine 1 piece each. Stir, season with yogurt (4 tbsp), lemon juice (1 tsp).
2. With mozzarella as an excellent dish for breakfast or dessert. The benefits of fresh fruits will be fully preserved. Chop and mix apple, banana, orange, lemon in a salad bowl. Add mozzarella (30 g), honey (0.5 tsp), cinnamon (1 tsp), sprinkle with lemon juice. Mix.
3. Puff pastry with a pleasant taste and beautiful presentation. Cut pomegranate, kiwi, banana, orange, apple, strawberries into slices, add lemon juice (1 and 1 tbsp), honey (0.5 tsp). You can sprinkle with citrus juice.
4. Tropical salad with an original taste and pronounced fat-burning properties. Chop pineapple (100 g), mango, grapefruit and kiwi (1 piece each), mix. Sprinkle with lemon juice (2 tbsp). Sprinkle coconut flakes on top.

It is not true when those losing weight think that it is impossible to lose weight at the holiday table. What if you prepare a sweet, delicious dessert as a treat for those who are on a diet:

1. Winter salad. 1 apple, 2 oranges, 0.5 pineapple cut into cubes or slices. Squeeze juice from 1/2 orange. Mix. Sprinkle with raisins (8 -10 pcs). Pour over orange juice (2 tbsp.). Garnish with mint leaves.
2. Baked pear in the oven with honey. Calorie content - no more than 131 kcal. To prepare: Divide 80g pears in half. Scoop out the pulp and seeds from the center to make a pocket. Add the filling by mixing ricotta cheese (25g) with honey (10g). Place the contents in a pear, place in a preheated oven (t+220 degrees), bake for 15-25 minutes.

Fruits are beneficial for health and weight loss, a source of fiber, vitamins, microelements and fructose. If you want to get rid of excess weight, it is important to know which ones you can consume and which ones you should avoid. Nutritionists recommend including unsweetened fruits with low fructose content and a low glycemic index (citrus fruits, kiwi, apples) in your diet. If you adhere to a fruit mono-diet, the duration should not exceed 5 days. If you wait longer, you should gradually introduce protein products.

Fruit for breakfast is a good alternative to oatmeal, scrambled eggs, and omelet. Suitable for people who count the calories they eat and adhere to a moderate diet. Of course, you can’t get enough of fruits alone. You have to endure hunger. However, with the right choice and proper consumption of low-calorie unsweetened fruits, you will definitely be able to lose excess weight.

Apples

Among the fruits that promote weight loss are apples.

Apples are low in calories and contain a lot of fiber - one large fruit (223 grams) contains 116 calories and 5.4 grams of fiber ().

They have also been found to help with weight loss.

In one study, women were given three apples, three pears, or three oatmeal cookies of the same calorie content per day for 10 weeks. The apple group lost 0.91 kg and the pear group lost 0.84 kg, while the oatmeal cookie group did not lose weight ().

Additionally, an observational study of 124,086 people found that people who ate one serving of apples daily lost an average of 0.56 kg over a four-year period ().

Because low-calorie fruits for weight loss, such as apples, help make your stomach feel full, you may want to eat less of other foods throughout the day. It is noteworthy that an apple causes an almost three times stronger feeling of fullness in the stomach than a chocolate bar ().

Research shows that apples are best eaten whole rather than as juice to reduce hunger and control appetite ().

However, two studies have linked drinking apple juice to reduced body fat compared to a control drink with the same amount of calories. Apple polyphenol extract—made from one of the fruit's natural components—has also been linked to lower cholesterol levels (, ,).

Apples can be consumed in a variety of ways, both cooked and raw. Try adding them to cereals, breakfast cereals, yogurt, stews and salads, or baking them on their own.

Summary:

Apples are low in calories and high in fiber, making your stomach feel full. Research shows they can help you lose weight.