Health
A healthy diet involves consuming 10 servings of fruits and vegetables per day,
and not 5, as was previously thought.
The study also found that vegetables are 4 times healthier than fruits
.
Experts from University College London
found that eating plenty of fruits and vegetables significantly
reduces the risk of premature death
.
People who ate at least 7 servings of fruits and vegetables per day were 42 percent less likely to die from any cause over the course of the 12-year study.
The scientists also found that canned and frozen fruit increased the risk of death by 17 percent, while fruit juice had no significant benefit.
How to choose the right fruit for weight loss: 5 main signs
Fruits can do a lot!
Some promote weight loss due to their low glycemic index, others burn fat, others help fight hunger and give a feeling of fullness for a long time.
But not all fruits are suitable for losing weight and removing fat.
Why is it important to know which fruits you can eat and which you can’t when losing weight?
The fact is that some of them are real “sugar bombs”. With their help you will not be able to lose a single gram! But gain a few more kilograms that you don’t need at all, that’s welcome.
To lose weight quickly, without harm or damage to your health, you need to know what basic criteria are used to choose fruits for weight loss.
Low glycemic index . This is what you should pay attention to first! Fruits that promote weight loss should have a low or, at least, medium GI level.
Why is that?
EXPERT OPINION : Fruits with a low glycemic index release their beneficial energy very slowly and evenly. Insulin is released infrequently, and therefore the body does not tend to accumulate fat.
High GI foods quickly increase blood sugar levels. As a result, the body quickly releases insulin to distribute this large amount of sugar, and it simply processes a fairly large part of it into fat, storing it in reserve.
Insulin prevents the fat that is already in the body from being broken down and converted into glucose.
It turns out that the picture is this: the more fruits with a high glycemic index you eat per day, the more often insulin is released. This means that not only is all the old fat preserved, but new fat is also beginning to be deposited!
So, you need to be very careful when choosing fruits for weight loss!
Low calorie content . The fewer calories in fruit, the better! Thanks to this, you will be able to lose weight much faster and it will be easier for you to control your daily calorie intake.
Availability of fiber . As you know, it removes toxins and waste that affect weight gain.
Some fruits contain a large amount of healthy fiber, which has virtually no calories. It perfectly cleanses the intestines, removes harmful waste and toxins from the body, and also provides a feeling of fullness for a long time.
EXPERT OPINION : Fruits rich in fiber should be eaten in large quantities, between meals, as they are very good for weight loss. Fiber provides quick and long-lasting saturation. Thanks to these fruits, you can forget about hunger for several hours.
Juicy fruits . They are 90% water and have a diuretic effect, which is very good for excess fluid in the body and excess weight. Look, 2-3 kilograms will go away unnoticed.
Juicy fruits perfectly quench hunger, thirst and give a quick boost of energy. Therefore, it is recommended to consume them in the first half of the day, preferably for breakfast!
Rich in dietary fiber .
Such fruits can relieve you from painful hunger for a long time. Once in the stomach, the fibers swell, increase in volume and create a feeling of fullness for a long time.
Myth #5: You can’t eat cherries if you’re struggling with weight.
Cherry is a valuable product, and in comparison with cherries it is an unsweetened berry containing more fruit acids. It also has a lower glycemic index, so it is recommended for almost everyone. Cherries have a great effect on serotonin, the happiness hormone, and melatonin, the sleep hormone. For those who have trouble falling asleep, a handful of berries is recommended in the evening, but not just before bed. Only people with stomach and intestinal problems should limit their consumption of cherries due to their acidity. Or mix it with sweeter berries. Cherries are suitable for both those who are losing weight and those who eat normally. It is important that this is one of our main traditional products, for which our genetics are ready and perceive it as correctly as possible, and the body assimilates it as efficiently as possible. The most valuable things for us are our local products.
What fruits should you not eat when losing weight?
Here is a “black list” of those fruits that should not be eaten under any circumstances, of course, if you really want to lose weight.
Canned fruits . They contain a huge amount of sugar, so no matter how hard you try, you will never be able to lose weight with their help.
But there are also fresh fruits, which, due to their high GI and high calorie content, cannot be eaten by those who want to lose weight.
Lychee . An exotic fruit with a very high sugar content - 100 g. as much as 15 gr. Sahara. Just imagine what a powerful “sugar” blow this is to your body.
Figs . One cup of raw figs contains 16 grams. Sahara. This is the same amount as a 70 gram chocolate bar!
Grape . A very tasty, but very sweet fruit, any kind - green, red, and amber. It contains record amounts of sucrose and fructose. 1 cup of berries contains as much as 16 grams of sugar.
Cherry. You also need to be careful with her. Oddly enough, one cup of these fruits contains 18 grams of sugar.
Dates . The sweetest fruits. They consist of almost 70% sugar, and 100 grams of fruit contain as much as 318 calories.
These are perhaps the most ardent enemies of weight loss! Be careful with them!
Latest Research
The Harvard School of Public Health researchers drew on data from two previous studies: the Nurses' Health Study and a follow-up study of health care workers.
The first study group included registered nurses aged 30 to 55 years, and the second study group included men 40 to 75 years old working in health care.
Data on the participants' nutrition was collected over 30 years: every two to four years, scientists conducted observations and included the information obtained in their overall work.
In total, the studies involved almost 77,000 women and 42,000 men who did not have heart disease, cancer or diabetes.
The researchers also used additional data from 26 studies involving a total of nearly two million people. These studies were aimed at studying the relationship between the volume of fruit and vegetable consumption and the mortality rate.
It is important to note that in the studies that we talked about at the beginning, all participants were selected according to two main criteria - they have a profession in the same field and appropriate education. This selection assumes approximately the same socio-economic status of the volunteers. However, it should be taken into account that, perhaps, due to the nature of their work, these people are more likely to adhere to a healthy diet than workers in other professions.
Are candied fruits good for weight loss?
Anyone who has experienced all the delights of a diet at least once in their life knows very well how difficult it is without sweets!
This is where candied fruits can really help out! However, this does not mean that you can eat them by the handful. But when you go crazy, they will be able to lend you their “shoulder.”
Candied fruits are fruits that are boiled in sugar syrup and then dried.
You can’t call them a dietary product, since 100 grams of candied fruits contain as many as 216 calories. But, if you compare them, for example, with chocolates, the calorie content of which per 100 grams is as much as 535 calories, then it becomes quite obvious which of these products should be preferred.
Of course, there can be no talk of any diets, or any loss of excess weight with the help of candied fruits. But they can still be useful for you when losing weight.
The main thing is to know moderation in everything!
EXPERT TIP : If during your diet it becomes completely unbearable without sweets, then 1 or 2 cubes of candied ginger or pineapple will definitely help you get through this difficult period!
Give preference only to candied ginger or pineapple. They are the lowest calorie of all.
But, remember! Only 3-5 cubes a day! Not more! If you abuse candied fruits, you can forget about losing weight!
The main thing in okroshka is the combination of ingredients and dressing
This popular summer dish is seasoned differently: with mineral water, kvass, kefir, whey. The question is what do we put in okroshka. Nutritionists say a categorical “no” to sausage, no matter what the dressing is. And they warn: combining meat with a dressing of kvass or mineral water, in the company of kefir, is not the best option. In meat we get zinc, iron, copper, in dairy products we get calcium. And when we combine this, the absorption of both calcium and zinc with iron becomes more difficult. Eggs and greens make friends with milk dressing.
Dried fruits for weight loss are a great snack
Anyone who has ever lost weight knows perfectly well how hard it is to sit on kefir, buckwheat and protein diets for days and weeks! How difficult it is to endure the monotonous, insipid taste of the same products!
I want to throw everything to hell! And figure, and kilograms, and beauty!
The hand reaches out to something sweet. And it’s true, as soon as you eat at least a piece of something “forbidden,” life immediately improves!
In such a situation, dried fruits are very helpful! This product is very popular and is quite often used in various diets. Of course, dried fruits are much higher in calories than their fresh counterparts, but if you strictly follow the consumption standards, know when to stop and don’t eat handfuls of them, then they won’t have much effect on your weight loss.
The main advantage of dried fruits is that it is a completely natural product, usually devoid of all kinds of flavor enhancers, dyes, artificial flavors and food additives.
EXPERT ADVICE : According to nutritionists, dried fruits can and even should be eaten when losing weight, but in limited quantities.
They are great as a snack between meals. There should not be more than 5 such snacks.
Try to eat no more than 3-5 dried fruits per snack. Don't forget that they still contain calories!
Dried fruits for weight loss should be chosen with a low GI to avoid a sharp jump in insulin. They usually take a long time to digest and do not cause a sharp increase in blood sugar.
The most useful dried fruits for weight loss
Prunes . The most suitable dried fruit for quick weight loss. 100 grams contain 240 calories.
To lose extra pounds, you can eat no more than 5 prunes in the morning. Or use the same 5 berries, but during the day as a snack to satisfy your hunger.
Dried apricots . A healthy dried fruit that perfectly suppresses appetite and contains a lot of fiber. Its calorie content is 241 calories per 100 grams.
Dried apples and pears. An ideal option for those who want to get rid of extra pounds. They have a very low GI. You are allowed to eat no more than 20 grams per day.
Dried cherries . The calorie content of dried fruit is 290 calories per 100 grams. It speeds up metabolism and improves metabolic processes.
Of course, all dried fruits are very high in calories, but unlike candies and other sweets, these are natural, organic products, and not “empty” calories of unknown origin.
In addition, they will not give a sharp jump in blood sugar, like a cake or pastry, and will protect you from sudden weight gain.
Your inflammation levels will decrease
Inflammation occurs when the body tries to defend against viruses and bacteria or repair damaged tissue. But some foods—among them meat, cheese, and processed foods—enhance Dietary pattern analysis and biomarkers of low-grade inflammation: a systematic literature review. inflammatory processes.
This negatively affects the body: chronic inflammation is associated with the development of atherosclerosis, increasing the risk of heart attack, stroke, diabetes and autoimmune diseases. .
A plant-based diet, on the contrary, reduces inflammation due to the high content of fiber and antioxidants in the diet. In addition, this diet is significantly lower in inflammatory triggers, including saturated fat and endotoxins (these substances are released when bacterial cells break down).
According to scientists, in people who switched to a plant-based diet, the level of C-reactive protein, an indicator of inflammation, sharply decreases.
List of the healthiest and low-calorie fruits for weight loss
The lower the calorie content of the fruit, the more kg of excess weight you will lose! They contain very little sugar, a lot of valuable fiber and consist of slow carbohydrates.
Here is a list of the lowest calorie fruits per 100 grams:
- grapefruit 32 kcal;
- tangerines 38 kcal;
- pear 42 kcal;
- plum 43 kcal;
- oranges 38 kcal;
- apples 46 kcal;
- peaches 44 kcal;
- pineapples 48 kcal;
- apricots 46 kcal each;
- lemon 29 kcal;
- pomegranates 52 kcal;
- watermelons 25 kcal;
- kiwi 66 kcal;
- melon 38 kcal.
They provide a huge amount of vitamins, microelements, fiber and the presence of slow carbohydrates, saturating the body with useful substances.
Low-calorie fruits will help you quickly lose weight and remove fat from the body. And all this without suffering and hunger!
Unsweetened fruits are ideal for quick weight loss
Do you want to lose weight quickly? Then include unsweetened fruits in your diet. They contain a minimal amount of sucrose and fructose, which means you can quickly say goodbye to extra pounds.
Lemon . Its energy value is only 29 calories. It contains organic acids, which specifically promote active fat loss, its breakdown and removal from the body.
Lime. There are 30 calories in 100 grams. This citrus has a pleasant taste, and thanks to its unique composition, your body will get rid of not only excess body weight, but also excess fluid and toxins.
Kiwi. The fruit contains 47 calories. This is a real vitamin “bomb”, which has practically no sucrose and is rich in fiber.
Pomegranate. Only 60 calories per 100 grams. Its acids actively destroy old and subcutaneous fat. With the help of this fruit you can quickly get rid of excess body weight.
Passion fruit. Per 100 grams 68 calories. It has a valuable antioxidant composition, destroys and removes fatty tissue reserves, and saturates the body with a mass of vitamins and amino acids.
Quince. Contains zinc, phosphorus, copper, potassium, pectin, vitamin C. And this is only 48 calories. It has been proven that quince has a high ability to break down fats and prevent the deposition of new reserves.
Perhaps not everyone is delighted with the taste of these fruits. But thanks to their wonderful properties, they will restore order in your body.
Myth No. 8. The darker the berries, the healthier they are.
Any berry has its own polyphenols and phytonutrients that support detoxification processes in every organ. Each berry has its own value. Raspberries, for example, contain more ellagic acid, which is an antioxidant that we need. Dark berries affect the immune system and contain flavonoid compounds that are beneficial for the cardiovascular system. But you can’t say that you need to eat only them - variety is important in berries.
AND THEY ALSO SAY...
When can you eat fruit: morning, afternoon, evening, night?
Want to get the most out of your fruit? Then you must definitely know which fruit to eat at what time of day.
Morning
The best “candidates” for breakfast when losing weight would be:
- oranges;
- tangerines;
- grapefruits;
- apples;
- mango;
- kiwi.
These fruits can even replace your main morning meal.
Day
During the day, you can indulge in permitted fruits as a snack, but don't get carried away too much. It's a snack after all.
But, if you time fruits for lunch, then it is better to eat them 30 minutes before the main meal. This will reduce the feeling of hunger and protect you from the temptation to eat an extra piece.
Evening
Many fruits will bring you great benefits in the evening. For some reason, when you are on a diet, you especially want to eat late in the evening, or even at night.
Low-calorie fruits can help you here:
- all citrus fruits;
- kiwi;
- mango;
- a pineapple.
They are very low in calories, quickly satisfy hunger, soothe the gastrointestinal tract, relax the nervous system, and provide restful sleep.
Choose which fruit you like, but only one. It is not recommended to mix them.
Ideal dinner - cottage cheese with fruit
In general, an ideal dinner for weight loss should include both protein foods and fiber-rich foods.
Protein is the basis for building our muscles, and fiber is a product that is not processed by the body into fat cells.
Cottage cheese with fruit for dinner when losing weight is very tasty and very healthy:
- 150 grams of low-fat cottage cheese;
- 100 grams of any fruit cut into pieces;
- a glass of herbal tea with lemon balm and mint.
This dinner is very light because it contains few carbohydrates, many vitamins, a complex of useful microelements, and it also gives an excellent satiety effect.
Is it possible to eat fruit at night?
You can't eat fruit at night! And on this issue all nutritionists are absolutely unanimous.
In the afternoon, physical activity drops, and fructose can no longer be completely burned in the body, but begins to be stored as fat.
So, for those who want to lose weight, this rule should not be forgotten! Until when can you eat fruit? The latest appointment must be before 20:00 pm.
Young potatoes can be “protected” with water and lemon juice
Young potatoes are valued for their small amount of starch, antioxidants, high content of the minerals potassium and magnesium, B vitamins and even vitamin C. On the other hand, there is an opinion that they contain a lot of nitrates and therefore it is better to wait until they “age” a little.
“There’s no need to be afraid of nitrates now,” says the nutritionist. — Production and technology are changing, the substances used to treat the plant are very expensive. As a rule, all this is dosed and certified. But if you are worried, after peeling, soak the potatoes in water for half an hour, you can add a few drops of lemon juice - in the presence of acid, nitrates are quickly neutralized. While you cook the potatoes, some more of the nitrates will go away and everything will be fine. Some substances appear in products in any season, but adults are able to cope with it, it does not harm the body.
Note to those losing weight: should you exclude potatoes from your diet?
TO THE POINT
What fruit fasting days will help you lose weight quickly?
Doctors advise absolutely everyone, regardless of whether you are on a diet or not, to give yourself at least one fasting day a week.
Do you know why? The body needs rest!
And if you are also trying to lose excess weight, then for you this is the main rule that you must strictly follow.
EXPERT OPINION : The effectiveness of any diet can only be increased by fasting days!
They are:
- improve the functioning of the gastrointestinal tract;
- accelerate metabolic processes in the body;
- remove excess fluid, preventing swelling;
- have a beneficial effect on kidney function;
- will help you lose up to 1.5 kg of excess weight per day;
- and most importantly, they help overcome the unpleasant “plateau” period in weight loss.
Choose a diet for a fasting day based on your goals and preferences. Look for the most effective option for yourself!
Kefir-apple fasting day
You will need green apples and 1% kefir. This kind of unloading is a very good rest for the body.
Option 1 . It is easily tolerated and will help you lose 2 kg of excess weight.
1To do this you need 1 liter of 1% kefir and 4 medium-sized green apples, not very sour.
2In the morning, drink 1 glass of kefir with cinnamon. After an hour you can eat 1 apple.
3For lunch, make a fruit salad (grate 2 apples and top with kefir and cinnamon).
4 For dinner, 1 glass of kefir and 1 baked apple.
5 Divide the remaining kefir into 3 servings and drink throughout the day.
Option 2. It is very simple, but also very effective.
1Bake 5 medium-sized apples in advance. Stock up on 1 liter of kefir 1%.
2 Divide all this into 5 meals and eat them alternating throughout the day.
Option 3
- Breakfast – 1 glass of kefir;
- Lunch – 1 glass of kefir and 2 green apples;
- Afternoon snack – 1 glass of kefir and 1 baked apple;
- Dinner – 1 glass of kefir and one apple;
- 1 glass of kefir at night.
With any of these options, it is useful to drink a decoction of chamomile, rose hips, green tea, lemon balm or mint.
Unloading on kefir and kiwi
The combination of two useful products such as kiwi and kefir will provide extremely high results.
When you step on the scale the next day, you will realize that your efforts were not in vain!
Option 1
During the day, you should eat 6 ripe kiwi fruits and drink 1.5 liters of low-fat kefir, dividing it all into 6 parts.
Option 2
16 ripe kiwi fruits, peeled and finely chopped.
Divide 21.5 liters of low-fat kefir into 6 parts.
3 Before use, add 1 finely chopped kiwi to each part of kefir and add a little cinnamon.
Very tasty and very healthy!
Curd and fruit fasting day
One such day will give you lightness and minus 1 kg of excess weight! Choose cottage cheese with the lowest fat content in the amount of 600 g. in a day.
Cottage cheese and grapefruit
For those who want to lose weight faster and get rid of excess fat, this is a very suitable option.
1You will need 600 gr. low-fat cottage cheese and 1 small grapefruit.
2Divide the cottage cheese into 6 parts and eat at equal intervals: one serving of cottage cheese and a couple of grapefruit slices.
The effect of a fasting day will delight you!
Cottage cheese and prunes
1For such a fasting day you will need 600 grams. low-fat cottage cheese and a handful of prunes.
2Pre-steam dried fruits in hot water, cool and mix with cottage cheese, lightly sprinkle with cinnamon on top.
Cottage cheese and apples
This is a very popular fasting day.
1You will need 600 gr. low-fat cottage cheese and 1 kg of green apples.
2C apples must first be peeled.
3 Divide the cottage cheese into 6 portions.
And then at will.
Apples can be cut into thin slices and added to each serving of cottage cheese.
Or, grate the apples on a fine grater and mix with cottage cheese. You can add a little vanilla. You will get a very tasty curd-apple mass.
Oatmeal with fruit
You all know that oatmeal is very healthy. And fasting days on oatmeal with fruit are doubly useful.
Oatmeal and instant porridge are not suitable for these purposes.
1You need oatmeal, which must be cooked for 15-20 minutes. Cook porridge with water and without salt. Try to make it not steep, but slightly liquid.
2The best option for a fasting day is oatmeal with apples.
3Cook 500 gr. porridge and divide into 5 doses.
You can eat 45 pieces of unsweetened medium apples between meals.
Or grate them and mix them with porridge, adding a little cinnamon if desired.
5 Oatmeal for a fasting day can be combined with kiwi. Five fruits will be enough.
6If you take 3 pears, first peel them, chop them finely, mix them with the same amount of porridge and eat them in 5 portions - it will be healthy!
You can also add tangerines or apricots to the porridge.
Oatmeal with dried fruits is also very effective for a fasting day.
Porridge with prunes or a mixture of dried fruits has a very good effect.
Pour boiling water over a handful of dried fruits until softened. Then chop the dried fruits and combine with oatmeal. Eat 5 meals a day.
Regardless of which fasting day option you choose, the next day will definitely please you.
Your scales will definitely show minus 1-2 kg!
