The fiber and water in fruit promote satiety and reduce calorie intake. Despite the fact that they contain carbohydrates and natural sugars, research shows that fruits can be useful for maintaining a healthy weight, informs UAINFO.org with reference to NV.ua.
First, fiber and water can prolong the feeling of satiety, so you'll feel full for several hours after eating fruit. If this helps you eat less and reduce your calorie intake, you will start to lose weight. Fruit is also low in calories, and if you eat it instead of a high-calorie snack, it will create a calorie deficit. In addition, the fiber and antioxidants in fruit can change your gut microbiome in ways that prevent weight gain, and some nutrients can protect against obesity.
Fruit number 1 for weight loss
Apples rank first among fruits for weight loss for many reasons. A large apple contains 5 grams of fiber (soluble and insoluble). Both types are necessary for health, but soluble helps regulate appetite by delaying stomach emptying, giving you a feeling of satiety. This can help you eat less and therefore lose weight. Apples take longer to chew than some other fruits, and prolonged chewing has been shown to increase satiety. Apples also draw water into the colon, which has been found to reduce appetite and the desire to eat later in the day.
Additionally, a 2015 study found that people who eat apples are 30% less likely to be obese than those who don't.
What fruits should also be included in the diet
Bilberry
Anthocyanin antioxidants, found in blueberries, have been linked to the least weight gain over time.
Watermelon
According to one study, watermelon can make you feel fuller. Compared to a cookie snack, those who ate watermelon daily reported feeling fuller and less wanted to eat throughout the day, and lost significantly more weight than those who ate the cookie, even though both snacks had the same amount of calories.
Avocado
Loaded with fat, avocados are technically a fruit, and while it seems counterintuitive that a high-fat food can help you lose weight, there is evidence that people who eat avocados gain less weight. A 2013 study found that adding ½ avocado to lunch increased satiety and reduced cravings by 28% over the next five hours compared to a meal that did not contain avocado.
Cherries
The fiber and polyphenols in cherries not only reduce risk factors associated with obesity, but also promote better sleep. Studies consistently show that regular sleep of less than seven hours a day increases the risk of gaining extra pounds. This can change your appetite-regulating hormones, making you hungrier and harder to fill up on food that could be filling if you were well-rested. Besides, who wants to exercise when they're sleep deprived?
Kiwi
It has been proven that a couple of kiwis before bed improves sleep quality, shortens the time it takes to fall asleep, and increases sleep time by 13%. That's more than 45 extra minutes if you already sleep six hours a night! And they can make it easier for you to lose weight. A six-week study found that eating two kiwis a day led to a significant reduction in body fat among overweight and obese young people at the end of the experiment.
Grapefruit
A 2006 study found that eating half a grapefruit before a meal led to significant weight loss. Another study found that grapefruit consumption was associated with lower body weight, BMI, and waist circumference.
Mango
A study comparing mango eaters and non-mango eaters found that regular consumption was associated with lower body weight, BMI and waist circumference among men. This will increase the levels of several nutrients in your diet, including fiber, which helps you lose weight, and vitamin C. People who are overweight probably need more vitamin C.
Raspberry
Rich in polyphenols, raspberries also contain fiber (5 grams per half cup). It promotes satiety, making it a great addition to your diet.
Oranges
They contain vitamin C, which can help with weight loss. One study found that significantly higher vitamin C intake was associated with lower BMI, weight, and waist circumference, and a lower risk of obesity. Oranges also contain about 2 grams of soluble fiber.
Bananas
Less ripe (greener) bananas are rich in a type of carbohydrate called resistant starch. It can help you feel full after a meal and not go overboard on calories. In addition, these starches produce a metabolite in the colon that the body converts into energy. Bananas also have prebiotic activity, promoting a healthy gut microbiome that is involved in weight regulation.
Pears
Almost 6 grams of fiber in pears is soluble, which helps you feel full and eat less. Additionally, a 12-week study found that consuming two pears per day (compared to pear juice) resulted in a significantly smaller waistline in people at the end of the experiment.
grenades
Half a cup of pomegranate seeds contains nearly 4 grams of hunger-fighting fiber. Pomegranates are also rich in polyphenolic antioxidants. Researchers believe that these plant compounds may help fight obesity, possibly through their role in gut health or their ability to help break down fat.
Blackberry
In addition to being high in fiber, which can promote satiety, blackberries can help your body break down fat.
Dates
Don't ignore dates just because they are extremely sweet and fall under the dried fruit category. You can replace them with more high-calorie, processed sweets. In addition, they have a low glycemic index. Some evidence suggests that a low-GI diet can reduce body fat storage, increase fat breakdown, and help control body weight.
Can eating too much fruit cause weight gain?
Most people eat too little fruit, so this is not a concern. In addition, no food can cause you to gain extra pounds. The overall quality of your diet and whether it meets your body's needs is important.
Fruits to avoid for weight loss
Most studies confirm the important role of fruit in weight loss. However, they come in many forms, including dried fruit and 100% juice. Dried fruit has a smaller serving size than fresh or frozen because the water has been removed. This can make you want to eat more of them. Scientists do not recommend consuming more than ¼ cup, which is equal to ½ cup of fresh fruit.
100% fruit juice can add nutrients to your diet, but because it has no fiber, it's also easy to overdo it. A 2024 analysis found that drinking more than a glass of juice per day was associated with little weight gain. The optimal portion is a small glass, and for children the size should be even smaller.
Is a fruit detox a safe way to lose weight
Your body has its own self-cleansing mechanisms, so detox is not only dangerous, but also unnecessary. Also, a fruit detox is too limited, lacking the nutrients your body needs to maintain muscle.
The best way to lose weight is to eat mostly whole plant foods instead of highly processed foods. Add fiber-rich non-starchy vegetables and divide the rest of your plate between whole carbs and protein. Fruits are considered complete dietary carbohydrates, as are whole grains, starchy vegetables, and beans.
Getting the recommended amount of sleep and physical activity can also help you control your weight. However, obesity is a complex disease and some people need treatment in addition to lifestyle changes.
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