There is an opinion that eating fruits on a diet is a so-so solution, since they contain a lot of sugar. But what if we look at the idea from a different angle – replacing the usual snack of sweets and cookies with them? In addition, not all fruits are equally rich in natural sugars. Here is a list of those that are most suitable for losing weight.
Apples are a source of fiber and a convenient snack.
The good thing about apples is that they are a healthy snack that can even fit in your pocket. They are high in fiber and low in calories. Like all foods high in dietary fiber, they help slow digestion and keep you feeling full longer. One medium-sized unpeeled apple contains about 95 kcal (52 kcal per 100 g) and 4.5 g of fiber. However, try to eat them with the skin: a significant part of the fiber is contained in it. Let us remind you that the norm of fiber per day is at least 30 g for an adult.
What’s the best way to eat apples?
Ideally with tea and coffee instead of traditional sweets. But an equally good option is to make apples part of the main dish: put them in porridge, muesli and granola, add them to a hearty salad like Olivier, or dip them in Greek yogurt.
Oranges – better with pulp, not juice
One medium-sized orange contains almost 3 g of fiber, useful for weight loss. But you need to eat the whole fruit, and not squeeze the juice out of it. In addition, oranges are rich in pectin, which suppresses hunger, and vitamin C, which accelerates metabolic processes. The calorie content of an orange is 47 kcal per 100 g.
What’s the best way to eat oranges?
Eat oranges between meals or add them to light snacks served before the main course. This way, you’ll harness the power of citrus pectin to reduce hunger and feel fuller with less food. By the way, if you find it difficult to eat a lot of meat (and this is important for many types of diets), keep in mind that citrus juice makes it more appetizing. Drizzle the chicken breast with lemon juice or add a sauce made from crushed oranges.
Bananas are a healthy starch
Because bananas are full of natural sugar, they are often blamed for weight gain. People following a low-carb diet are usually advised to avoid such fruits. In fact, a significant portion of banana carbohydrates is in the form of pectin and resistant starch. Both substances help the body regulate blood sugar levels, a drop in which usually leads to the desire to eat sweets. Additionally, resistant starch acts as fiber to slow digestion and, when paired with pectin, helps keep you feeling full for longer. One medium peeled banana weighs 80–100 g, which is approximately 80 kcal (89 kcal per 100 g).
What’s the best way to eat bananas?
They work equally well both as a snack and as an addition to breakfast: banana pieces are good to add to porridge, cottage cheese, pancakes or cheesecakes instead of sugar.
Watermelon – supports water balance
Watermelon may be very sweet, but it is also 90% water, making it a worthy weight-loss product. 100 g of watermelon contains only 30 kcal and a lot of arginine – an amino acid that accelerates fat burning. And of course, watermelon helps keep your hydration levels up, even if you’re not much of a water drinker. At the same time, it provides a feeling of satiety for a long time.
What’s the best way to eat watermelon?
Definitely not as a main product, as the popular watermelon diet advises. Best of all – instead of an additional meal. This way you can successfully suppress the desire to eat higher-calorie and less healthy desserts.
Pineapples – for good metabolism
Pineapple contains bromelain, an enzyme that breaks down protein, helps the body get energy from fat and absorb nutrients more efficiently. Thanks to fiber and a high percentage of water, it improves overall digestion, which is important for weight loss. Pineapple contains a lot of vitamin C, and its calorie content is only 50 kcal per 100 g.
What’s the best way to eat pineapple?
Definitely in combination with protein products. Place pineapple pieces in cottage cheese, experiment with chicken salad, pizza and kebabs!
Avocado is a source of healthy fats
It may seem strange, but fats, if they are the right ones, of course, are just as important for weight loss as protein or fiber. Avocado is one of the leaders among plant foods in terms of ideal healthy fat content. Just one half of it will saturate the body with the necessary lipids, provide a feeling of fullness for a long time, and as a bonus will lower cholesterol levels and provide the body with vitamins K, C, B, E and potassium. Research provedthat people who regularly eat avocados have lower weight and body fat values. Avocado calorie content varies from 120 to 170 kcal.
What’s the best way to eat an avocado?
Avocado can be consumed in any form: add it to salads, make guacamole, shake it with various ingredients in a green cocktail or smoothie. Among other things, avocados help the body absorb any fat-soluble vitamins from other foods much better.
2023-09-08 09:35:09
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