To get a beautiful figure, it is not necessary to give up delicious food. And indeed it is! Read the article about which fruits help to lose weight, and you will not have a shadow of a doubt.
After the surprise of this unusual fact passes - “Oh, fruits really know how to burn fat?”, You will probably be interested to know what fruits you can eat when losing weight and why this happens. In this article we will answer all your questions!
However, before we talk about which fruits are good for weight loss, we will go into more detail about the list of other fat burning foods, because it is important to get a general idea of \u200b\u200bthe process of accumulating body fat and how to get rid of them. Having this information will allow you to be more prudent in your food choices and will also help you develop your eating habits.
You can find all the quick answers in the following video. And then we will deal with the analysis of the topic thoroughly.
List of the lowest calorie fruits for weight loss
Nutritionists strongly recommend including fruits and berries in the diet. They increase vitality, saturate the body with vitamins, improve metabolism. Even if you replace one meal with a serving of fruit, you can reduce the daily calorie intake, which will contribute to weight loss.
Fruit contains fiber and structured water. Fiber removes toxins from the body, normalizes the functioning of the gastrointestinal tract, stimulates intestinal motility, normalizes cholesterol levels and does not allow blood glucose to rise sharply.
Structured water normalizes the acid-base balance of the body, improves metabolism and removes toxins. It contains vitamins and microelements necessary for the flow of important physiological processes, maintaining the health and beauty of the body.
Eating fruit while losing weight is not only possible, but even necessary. The main thing is to choose the right fruits for the diet and control the amount of fruits eaten. If your goal is weight loss, it is advisable to eat low-calorie fruits with a low glycemic index. Nutritionists recommend giving preference to those fruits, 100 g of which contain no more than 100 kcal, and ideally up to 50 kcal.
You can understand how dangerous a fruit is for a figure without even knowing the exact value of its calorie content, according to its taste. The sweeter the fruit, the more calories it has. Conversely, the more acidic the fruit, the fewer calories it contains. The most high-calorie are grapes, persimmons, dried fruits. Least of all calories in apples, kiwi, citrus fruits. Below is a list of 10 dietitian fruit favorites.
10th place - bananas
Although bananas are not the most low-calorie fruits, and they contain natural sugars and starch, even when losing weight, nutritionists do not prohibit their use, with one caveat - in small quantities.
The calorie content of bananas depends on their degree of ripeness. In soft yellow fruits, about 95 kcal per 100 g, and in dense, underripe fruits, about 70 kcal. Therefore, when losing weight, it is better to choose greenish bananas that contain less sugar.
Although the calorie content of bananas is higher than apples, pears, apricots or plums, their pulp perfectly satisfies hunger. It does not irritate the gastric mucosa, because it contains a minimum amount of organic acids.
9th place - apples
According to the journal Nutrition, eating an apple before the main meal speeds up the metabolism, which is beneficial for weight loss. Only 5 apples are enough to provide the body with a daily fiber requirement. Of course, it is better not to use only apples, but to make the menu more diverse.
Apples, depending on the variety, contain from 35 to 55 kcal per 100 g of pulp. The lowest-calorie varieties with a sour taste and green skin: Golden, Granny Smith, Papirovka, Antonovka. Red apples have a higher calorie content. The sweetest varieties are considered: Red Delicious, Gala, Starking.
Important! By themselves, apples are low-calorie and healthy, but only fresh. When added to a pie, baked with honey and nuts, the calorie content of the fruit increases significantly.
8th place - pears
Pears are rich in coarse dietary fiber - fiber, which improves the functioning of the gastrointestinal tract, helps to remove harmful substances from the body, and creates a feeling of satiety. This fruit is often included in the diet for weight loss due to its low calorie content. 100 g of a pear contains about 44 kcal, and one medium-sized fruit contains about 70 kcal.
Pear improves the emotional state of a person when losing weight. It contains magnesium, which has a beneficial effect on the nervous system and helps the body to more easily endure stressful situations.
When losing weight, pears should be eaten with the skin on. It is not advisable to cut it, as it contains valuable dietary fiber. It is best to include pears in the diet as a dessert, 30 to 50 minutes after the main meal. It is better not to eat them on an empty stomach, since fiber can provoke discomfort in the stomach, and organic acids can increase hunger and lead to overeating.
7th place - watermelon
Although watermelon is a berry, we are used to classifying it as a fruit. Watermelon is 90% water, so it is often used in the preparation of dietary rations.
100 g of watermelon pulp contains about 30 kcal. When it is used, the kidneys are cleansed, the body's water balance is normalized, and edema is reduced. It is especially useful for those who cannot accustom themselves to drink 2 liters of water a day. Watermelon contains the amino acid arginine, which promotes fat burning.
Avocado
Avocado is a high-fat, high-calorie fruit grown in warm climates.
Half an avocado (100 grams) contains 160 calories, making it one of the most nutritious fruits. The same amount provides the human body with 25% of the RDI for vitamin K and 20% of the RDI for folate ().
Despite the high calorie and fat content, avocados can contribute to weight loss ().
In one study, 61 overweight people ate a diet containing either 200 grams of avocados or 30 grams of other fats (margarine and vegetable oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those 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 had healthier diets, lower risk of metabolic syndrome, and lower body weight than people who did not eat the fruit ().
Avocados can be used as a substitute for butter or margarine on bread and toast. You can also add this fruit to salads and smoothies.
Summary:
People who eat avocados tend to weigh less than people who don't. Although high in fat, avocados can help you lose weight and maintain body weight.
TOP 5 lowest calorie berries that you can eat on a diet
Berries contain a whole range of vitamins and minerals that improve overall health and metabolism. They contain bioflavonoids and antioxidants that accelerate fat burning, as well as fiber and organic acids that improve digestion and eliminate harmful substances from the body. So regular consumption of berries is an effective way to speed up the process of losing weight. But not all berries are suitable for the diet of losing weight. It is important to choose low-calorie, low-sugar fruits. Our TOP includes 5 of the best berries for weight loss.
The most common and well-known natural products-fat burners
Foods, vegetables, fruits, and some drinks have a fat-burning effect. Sometimes a fat burner product is not used in its pure form. With it, you can make a special cocktail or drink.
Fat burning foods include:
- citrus;
- beef liver;
- a pineapple;
- seaweed;
- ginger;
- some types of spices, especially hot ones;
- low-fat dairy products;
- apples;
Apples have a fat burning effect
- black natural coffee;
- green tea;
- raspberry.
Regular consumption of these products in combination with work in the gym will ensure a normal metabolism and help burn accumulated subcutaneous fat.
What fruits and berries should not be eaten when losing weight
For weight loss, it is important to create a calorie deficit in the diet. Make it easier by including low-calorie foods on the menu and giving up high-calorie foods. For those who seek to lose weight, it will be useful to know which fruits and berries should be avoided.
The most high-calorie are:
- grapes - contains about 70 kcal per 100 g, and almost all of them are carbohydrates - simple sugars;
- avocado - the calorie content of the pulp is about 160 kcal, but many nutritionists consider avocados an indispensable product, including those for losing weight, as it contains healthy fats necessary to maintain the beauty of the body and hormonal balance;
- tamarind - sweet fruits contain about 230 kcal per 100 g, their use can provoke rapid weight gain;
- durian - an exotic fruit has a delicious pulp with an oily texture, the calorie content of which exceeds 140 kcal;
- irga - the berries are very sweet, they have a lot of sugars, although the calorie content is slightly higher than that of other berries, and is 47 kcal;
- dried fruits - due to the loss of water by fruits, the concentration of sugars in them increases, and the calorie content increases, the number of calories depends on the type of dried fruit, for example, 100 g of raisins contain about 290 kcal, prunes - about 250 kcal, dried apricots - about 240 kcal, figs - 260 kcal .
The process of fat deposition
The body needs food to acquire energy to nourish/maintain cells and perform internal and external functions. The energy found in foods can be freely measured in terms of "calories". The more calories a food has, the more fuel/energy the body can get from it. The body also has to expend energy to digest food and get energy from it - thus, a small percentage of old fuel is burned in the process of acquiring new fuel.
How is fruit related to this, which is desirable to eat when losing weight? And so, the more difficult it is to digest food, the more energy is expended by the body for digestion.
Macro Nutrients and Calories
There are three macro-nutrients, or fuel-producing elements, that can be present in food - carbohydrates, proteins, and fats. In fact, 1 gram of protein provides 4 calories, 1 gram of carbohydrates provides 4 calories, and 1 gram of fat provides 9 calories. Therefore, in general, fats can provide more (double) the amount of calories for the body compared to the other two nutritional units. But please refrain from concluding that fats are bad for you, they are not. Many healthy fats are necessary for the harmonious functioning of the body, and foods that provide these fats should be an integral part of your diet.
How many fruits can you eat per day?
You can often hear about how useful fruits and berries are for health, and that during the summer months it is important to replenish the body's vitamin and mineral reserves. But they contain simple carbohydrates, in particular glucose and fructose, which increase blood sugar. Due to glucose, we feel full, and fructose, on the contrary, suppresses the production of the satiety hormone - leptin, and does not interfere with the synthesis of the hunger hormone - ghrelin. That is why we often eat too many fruits, after which there is heaviness in the stomach, flatulence, pain in the intestines, and numbers on the scales grow. In order to get the maximum benefit from fruits and berries, it is important to adhere to some restrictions.
WHO experts recommend eating 2-3 servings of fruits and berries a day to provide the body with the necessary vitamins and minerals. By "portion" is meant 100 g of the product. So, 100 g of a banana is approximately equal to one medium fruit, 100 g of an apple is half a large fruit, 100 g of raspberries is a full handful, and 100 g of strawberries is 6-7 juicy medium-sized berries. That is, for an adult, 200 - 300 g of berries or fruits per day is considered sufficient.
results
On a strict diet, they lose up to 3 kg per week. Experts call an acceptable indicator of 2 kg in 7 days. In this case, the body does not experience stress, metabolic processes are activated, and not disturbed. With a balanced diet with the introduction of a large amount of fruit, they lose weight by 1.5-2 kg per week.
It is allowed to continue the course for a month or more. If you follow the rules of proper nutrition in the future, stable results are stored forever. With a slight weight gain, it is recommended to arrange a fasting day. During the day, eat your favorite fruit, drink mineral water.
When is the best time to eat fruits and vegetables?
It is recommended to include fruit in your diet in the morning, before lunch. It is better to eat them as an independent dish, 60-70 minutes after the main meal. So they are easier to digest and will not cause discomfort from the gastrointestinal tract.
It is undesirable to eat fruits after 6 pm. This restriction is due to the fact that in the evening the ability to absorb carbohydrates and produce insulin in the body is reduced. Insulin transports glucose to the body's cells. All carbohydrates eaten after 6 pm in the absence of physical activity in the following hours are likely to turn into adipose tissue.
Is it possible to eat fruits at night?
A fruit or a handful of berries as a bedtime snack can be a better alternative to a bun or sandwich. But not all fruits and berries are equally suitable for a second dinner. You should choose well-saturating fruits that do not whet your appetite:
- apples will be a good option for a snack before bedtime, they are low in calories and rich in pectin, it is even better to bake the fruits, just do not choose sour varieties, as they will increase the feeling of hunger;
- mango contains about 65 kcal per 100 g, which is not the lowest among fruits, but the pulp of the fruit is very sweet, dense, satisfies hunger well;
- banana is a very nutritious fruit, its tender pulp envelops the walls of the stomach, gently affects it and does not cause discomfort in the stomach before going to bed;
- apricots contain a low concentration of fruit acids, do not irritate the gastrointestinal tract, and rarely provoke bloating.
But watermelons and melons have a diuretic effect. You should not eat them before going to bed, otherwise you will often wake up at night to go to the toilet. Citrus fruits are not the best option for an evening snack. Their sour juice will irritate the walls of the stomach, causing discomfort.
How is the process of fat deposition built?
When you eat food, the body receives fuel in the form of carbohydrates, proteins or fats. It begins to generate energy from these fuels in the process of digestion and assimilation. The body uses some of the fuel to replenish its sustenance and meet functional requirements, and the excess fuel ends up being stored as fat in your body's fat cells, with some fat also being stored around the kidneys and liver.
Cause of fat folds
One important thing to understand is that the human body has a limited number of fat cells under normal conditions, and there is a limit to how much fat can be stored in those cells. After these cells reach their limit, fats begin to accumulate in muscle folds (traps).
Fat cells are usually found in the chest, waist and hips. The more fat is deposited in these cells, the more they increase in size, and this increase is precisely the fat folds in the chest, waist and hips of men and women. When the fat cells reach their maximum enlargement, the fats begin to be stored in the muscle folds of the arms and thighs, creating flabbiness in the limbs.
What to remember
When losing weight, it is worth including low-calorie fruits and berries in the diet, it is easier to observe the daily calorie intake. But this does not mean at all that it is strictly forbidden to consume fruits with a higher calorie content. In small quantities, you can eat grapes, and persimmons, and dried fruits. The main thing is not to exceed the recommended norms of KBJU.
When choosing fruits and berries for your diet, it is important to pay attention not only to their calorie content, but also to the glycemic index of the product. This is especially important for people with diabetes. For example, the calorie content of watermelon is low - about 30 kcal, but its glycemic index is high and is 76 units. Focusing on this criterion, papaya, pineapple, melon can be considered dangerous.
It is important to know that only fresh ripe fruits and berries can bring health and figure benefits. In canned form, as part of jam, jam, confiture, in baked goods, in desserts, they become much more high-calorie, undergo heat treatment, and sugar is added to them.
The benefits and harms of fruit diets
Fruits are simple carbohydrates that are quickly digested. The feeling of satiety passes quickly, so with strict fruit diets, hunger is constantly felt. An unlimited amount of fruit is allowed to eat, while the likelihood of fat deposition increases, since the composition contains a large amount of sugars.
With their excess, carbohydrates begin to turn into fats. The duration of the "hungry" course should not exceed 2 weeks. The best option is 3 days. With prolonged use of fruit appears:
- weakness;
- dizziness;
- sleep disturbance;
- decrease in working capacity;
- nervousness;
- diarrhea;
- constant feeling of hunger;
- stomach pain, increased acidity;
- rumbling, flatulence, bloating.
In order to avoid negative consequences, fruits are recommended to be combined with protein foods, complex carbohydrates - cereals. With a balanced diet, weight goes away quickly, there are no side effects.
fruit calorie table
Below is a table with the calorie content of fruits that most often appear on our tables.
| Fruit | Calories per 100 g (kcal) |
| cherry plum | 27 |
| Watermelon | thirty |
| Lime | thirty |
| Lemon | 34 |
| Melon | 35 |
| Mandarin | 38 |
| pomelo | 38 |
| Apple | 40 |
| Grapefruit | 42 |
| Orange | 43 |
| Papaya | 43 |
| Apricot | 44 |
| Pear | 44 |
| Peach | 45 |
| Plum | 45 |
| A pineapple | 48 |
| Quince | 57 |
| Kiwi | 60 |
| Mango | 60 |
| feijoa | 61 |
| Persimmon | 67 |
| Kumquat | 71 |
| Grape | 80 |
| Banana | 85 |
Fruit diet menu
If we consider a strict weight loss program, during the day it is allowed to eat only the selected fruit, drink non-carbonated mineral water. With a balanced menu, it may be as follows:
| days | Breakfast | Lunch | Dinner | afternoon tea | Dinner | Second dinner |
| Monday | apple, oatmeal | Banana | Chicken broth soup, whole grain bread | Rice, fish stew, vegetable salad | Kiwi | Kefir |
| Tuesday | Watermelon, cottage cheese | Melon | Borscht, bread | Buckwheat porridge with chicken cutlets, vegetable salad | Watermelon | Yogurt |
| Wednesday | Apple, pancakes with cottage cheese, sour cream | Peach | Soup with vermicelli, meatballs | cabbage rolls | Pear | Kefir |
| Thursday | Banana, cottage cheese | Orange | rice soup | Mashed potatoes, vegetable salad, fish | Grapefruit | Yogurt |
| Friday | Apricots, oatmeal | plums | Borscht with sour cream in meat broth, bread | Pilaf, vegetable salad | Cherries | Ryazhenka |
| Saturday | Curd casserole with cherries | Grapefruit | Soup with chicken meat, bread | Zucchini fritters, fish stew | Strawberry | Yogurt |
| Sunday | Watermelon, curd soufflé | Banana | Green borscht with sour cream | Rice with cutlet, vegetable cutting | Apple | Kefir |
Now reading: Why melon is useful, what varieties are the most popular
An example of a strict fruit diet
| days | Breakfast | Lunch | Dinner | afternoon tea | Dinner | Second dinner |
| Monday | 2 bananas | Apple | Apple | Orange | Watermelon | Strawberry |
| Tuesday | 2 bananas | Grape | Orange | Guava | Papaya | Raspberry |
| Wednesday | Mango | Orange | Grapefruit | Pear | A pineapple | Kiwi |
| Thursday | Bunch of red grapes | Pear | Mango | Banana | Papaya | Fruit salad |
| Friday | Mango | Guava | Banana | Grape | Watermelon | Fruit salad with yogurt |
| Saturday | 2 kiwi | Banana | Pear | Kiwi | Melon | Fruit cottage cheese |
| Sunday | 2 kiwi | Apple | Apple | Orange | Banana | Fruit salad |
With the appearance of side effects, weakness, headache, the diet should be stopped.
Berry calorie table
It is believed that the denser the structure of the pulp of the berry, the more calories it contains. For example, a banana is denser than a strawberry, and its calorie content is really higher. The sweetness of the berry is another sign of its high calorie content. The exact values can be found in the table below.
| Berry | Calories per 100 g (kcal) |
| Cranberry | 28 |
| Strawberry | thirty |
| Black currant | 36 |
| Raspberry | 42 |
| Blackberry | 42 |
| Gooseberry | 43 |
| Cowberry | 43 |
| Blueberry | 44 |
| Cherry | 52 |
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