Fruit is a natural snack. A snack that is rich in a variety of vitamins, fiber and nutrients. Eating fruits can lead to a healthier diet and minimize the risk of diabetes, high blood pressure, cancer and heart disease.
In addition, fruits are generally low in calories. And have high fiber. This is a property that can help you lose weight, so if you want to lose weight, do not miss this article by BingMag. In this article, we will introduce you to 10 examples of the best fruits that can help you lose weight. Join us.
If you are looking for a diet and weight loss, be sure to count on grapefruit Half a grapefruit has only 39 calories, while it provides 65% of your body's daily requirement of vitamin C. The red fruits of this rich fruit also provide 28% of the daily requirement of vitamin A.
In addition, grapefruit has a low glycemic index, which means that it slowly releases sugar into your bloodstream. . Although the evidence is limited, some studies have shown that a diet with a low glycemic index or GI may help you lose weight and maintain weight.
In another study, 85 obese people were asked to Eat grapefruit or drink its juice before meals for 12 weeks. The results showed a reduction in calorie intake, a 7.1 percent reduction in body weight, and an improvement in cholesterol levels in all participants in the study.
Another recent study found that; Grapefruit consumption can have a beneficial effect on reducing body fat, waistline and blood pressure.
Grapefruit can be consumed alone and is a great addition to salads and other foods.Grapefruit is very low in calories and high in vitamins A and C. If you want to reduce the volume of your food, use this healthy snack before your main meals.
An apple is a familiar and very useful fruit. A low-calorie, high-fiber fruit that can help you lose weight. Each large apple has 116 calories and 5.4 grams of fiber. In addition, low-calorie fruits are filling, so they are likely to reduce the amount of food you eat each day. It is interesting to know that an apple satisfies you almost three times as much as a piece of chocolate.
Many studies have been done on the effects of apples on health indicators; For example, a field study of 124,086 people over a four-year period found that people who ate apples lost an average of 0.56 kilograms per day. Consumption of apple juice is also directly related to the reduction of body fat, and the polyphenol extract in apples can reduce the level of bad cholesterol in the blood. However, research shows that to reduce hunger and control appetite, it is better to eat a whole apple instead of apple juice.
On the effects of apples, the results of a comparative study are also remarkable. . This study was performed on women and lasted 10 weeks. The subjects were divided into three groups, the first group was asked to eat three apples a day, while the second group ate three pears and the third group ate three oatmeal biscuits. In addition, the amount of calories consumed was the same for all three groups. At the end of the tenth week, the first group lost 0.91 kg and the second group 0.84 kg, while the weight of the third group did not change.
Apples can be eaten raw and cooked in different ways. ; For example, you can cook and taste the apple alone or make stew or compote with it. Raw apples are also common in some salads.Apples are a low-calorie, high-fat fruit that is also high in fiber. Various studies show that this valuable fruit can also help you lose weight.
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3. Berries Types of berries are low in calories in terms of
nutrients; berries in terms of nutrients; For example, half a cup
of blueberries (equivalent to 74 grams) has only 42 calories, but
provides 12% of the daily requirement of vitamin C and manganese,
as well as 18% of the daily requirement of vitamin K.
One cup of strawberries (Equivalent to 152 grams) has less than 50 calories and 3 grams of dietary fiber; While it provides 150% of the daily requirement of vitamin C and about 30% of the daily requirement of manganese.
It has also been found that berries are also satiating. A small study found that people who ate 65 calories of berries in their snack ate less at the next meal than those who ate 65 calories of candy.
In addition, eating Berries may help lower cholesterol levels, lower blood pressure and reduce inflammation. These are also implicitly beneficial for overweight people.
Berries, like apples, can be eaten in a variety of ways. You can use berries in healthy smoothies or cooked foods. You can add them to salads or use them naturally and raw. Berries are low in calories and contain many important vitamins. They may also have positive effects on cholesterol levels, blood pressure, inflammation as well as weight loss.
4. Plum fruits
Plum fruits have a fleshy appearance and firm kernels. Peaches, nectarines, plums, cherries, and apricots are some of these fruits.
These fruits are low in calories and low in glycemic index, yet rich in nutrients such as vitamins A and C. Such properties make these fruits a great option for weight loss; For example, an average 150-gram peach has 58 calories, while a cup of cherries (equivalent to 130 grams) has 87 calories and two small plums (equivalent to 120 grams) or four apricots (equivalent to 140 grams) have only 60 calories. So if you are looking to lose weight, skip unhealthy snacks like chips and puff pastry and substitute a variety of plums instead. These fruits keep you full and rich in nutrients. Plums can be eaten raw or cooked. A variety of stews, fruit salads and desserts are a variety of options that you can include plum fruits in your daily diet. Plums are low-calorie, seasonal snacks. They are a good and tasty alternative to a variety of chips, cookies and other low-cost snacks.
Rhubarb is a spring plant native to Asia. Each stem of rhubarb has 11 calories and 1 gram of fiber, and provides about 20% of the body's daily requirement of vitamin K.
Rhubarb fiber can help lower high cholesterol, so people who are overweight They suffer from weight loss, they can lose weight more easily. A study of 83 people with atherosclerosis found that people who received 50 mg of dried rhubarb extract per kilogram of body weight experienced a significant reduction in bad cholesterol and improved blood vessel function.
Rhubarb can also be used raw, but if you decide to cook it, you can also try delicious foods such as rhubarb stew, rhubarb cutlet or even rhubarb pickle and a variety of desserts; Of course, if you want to lose weight, you should prioritize low-sugar foods. Rhubarb is low in calories and high in fiber and can help you lose weight and lower bad cholesterol.
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Kiwi is an excellent source of vitamin C and vitamin E, folate and fiber. This small brown fruit has a low glycemic index, so while it contains sugar, it is released later, resulting in less hyperglycemia. In addition, kiwi is rich in dietary fiber. A small peeled fruit (equivalent to 69 grams) contains more than 2 grams of fiber, while kiwi peel alone provides an extra gram of fiber. Studies show that high-fiber diets , (Consisting of a variety of fruits and vegetables), cause weight loss, increase satiety and improve intestinal health. In addition, other studies show that kiwi can help control blood sugar, improve cholesterol and support intestinal health. As you know, all of these are side effects of losing weight.
For example, in one study, 41 people with prediabetes ate two golden kiwis a day for 12 weeks. After this time, they experienced higher levels of vitamin C, lower blood pressure, and a 3.1 cm reduction in waist circumference.
This sweet, tasty, soft fruit can be eaten raw or cooked. . You can also use it peeled or without skin.Kiwi is a very nutritious fruit and has many health benefits. The high fiber and low calorie content of this fruit makes it one of the ideal options for weight loss.
Melon is low in calories and high in water and can be an ideal fruit for weight loss. . Because eating fruits with a high water content may help you lose extra weight.
A cup of melon (150 to 160 grams), like watermelon, has between 46 and 61 grams of calories. Despite its low calorie content, melons are high in fiber. It is also a rich source of potassium and antioxidants such as vitamin C, beta-carotene and lycopene.
You can create a lot of variety in eating melon; Different flavors of melon with different flavors, melon ice cream and different types of fruit salads, different forms of how to consume this fruit are useful. Melon has very few calories and has a high water content. This property can help you lose weight and keep your body hydrated.
8. Oranges Oranges, like other citrus fruits, are as low in
calories as they are high in fiber and vitamin C. are. They are
also very filling; For example, the satiety of an orange is four
times that of a piece of pastry.
While many people use orange juice instead of sliced oranges, studies have shown that eating whole fruits (instead of Drinking fruit juice not only reduces hunger and calorie intake, but also increases the feeling of satiety, so if you are trying to lose weight, it is better to eat oranges instead of drinking orange juice.Oranges are rich in vitamin C and fiber. In addition, eating oranges can help you feel full.
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When trying to lose weight, some people eat bananas because of their sugar and calories They are avoided a lot, but it should be known that despite this high calorie, bananas also have a lot of nutrients; Substances such as potassium, magnesium, manganese, fiber, various antioxidants and vitamins A, B6 and C.
In addition, the low to medium glycemic index of this fruit can control insulin levels and regulate weight, especially in People with diabetes, help. According to a study, eating a banana a day lowers blood sugar and cholesterol in people with high cholesterol. High-quality, nutrient-rich, low-calorie foods like bananas are essential to any healthy weight loss program. Add it to a variety of foods.Nutrients and high fiber of bananas make it an ideal part of a healthy weight loss program.
Avocado is a high-fat, high-calorie fruit that grows in hot climates./p>
This fruit is one of the most high-calorie fruits, as half an avocado (equivalent to 100 grams) contains 160 calories. The same amount provides 25% of the daily requirement of vitamin K and 20% of the daily requirement of folate.
It is interesting to know that despite this high calorie and fat, avocado may cause weight loss. In one study, 61 overweight people ate a diet containing 200 grams of avocado or 30 grams of other fats such as margarine and oil. At the end of the experiment, both groups experienced significant weight loss. This shows that avocado is a smart choice for people who are looking to lose weight. Other studies have shown that eating avocados can increase satiety, reduce appetite, and improve cholesterol levels.
In addition, a large study of American eating patterns found that people who ate avocados They eat a healthier diet than people who do not. They also have a lower risk of metabolic syndrome and lower body weight. Avocados can be used as a substitute for butter or margarine on bread and toast. You can also add it to salads, smoothies or desserts.People who eat avocados weigh less than those who do not. Despite its high fat content, avocados may help you lose weight and maintain weight.
Fruit is an essential part of a healthy diet and can help you lose weight. Most fruits are low in calories, while they are high in nutrients and fiber. This can make you feel full. Remember that it is better to eat whole fruits instead of juices. Plus, keep in mind that eating fruit is not the key to losing weight. Adequate physical activity and a diet based on complete foods are other pieces of the weight loss puzzle that, if followed, you can soon experience a sense of health and an ideal weight. Be happy and healthy.
Source: healthline <// p>