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Healthy weight loss only eat fruits to lose weight

24 People involved  2021年04月14日 16:42  classification : how lose weight  comment

Many people love to eat fruits, especially women. In addition to satisfying the appetite, they also have the needs of beauty and body shape. Such women especially admire fruit, and even eat fruit as a meal. Now is the period of fruitfulness, and some girls can think about eating fruits to lose weight.

Eating three meals a day is the foundation of health. It is not feasible to lose weight without eating staple foods. Vegetables cannot replace staple foods, nor can fruits replace staple foods. Fruit can only be used as a supplement to the meal.

At present, there are more than 40 kinds of nutrients that the human body needs, and these nutrients must be obtained from various foods. Protein, fat, and carbohydrates are the three nutrients most demanded by the human body. They are called macronutrients. They are essential nutrients for the human body and have important physiological functions.

Fruits contain a lot of water and usually have a lot of sugar, but they have very little protein and almost no essential fatty acids. Eating fruits alone is far from satisfying the human body’s needs for macronutrients. Therefore, if you don’t eat fruit, you can’t eat less, and you can’t eat too much.

Fruits can’t replace a regular meal. It’s even worse if you want to eat more fruits instead of regular meals.

People who lose weight in this way think that fruits have less energy, but this is not the case.

The sugar content in fruits is generally relatively high, and they are easily digestible sugars. Although fruits of the same quality contain less energy than rice, they are much higher than vegetables of the same quality. Fruits need to be eaten in moderation.

In addition, fruit is easy to overeat, because it is sweet and delicious, and you will consume too much sugar without knowing it. As a result, you may not lose weight and lead to obesity. At the same time, nutritional imbalance may occur. Eating fruit to lose weight is a big misunderstanding.

4 Misunderstandings of Eating Fruit to Lose Weight

Myth 1: Eat only fruits every day

As the saying goes, "the five grains are for nourishment, and the five fruits are for help." The diet pays attention to a variety of foods, mainly cereals, the appropriate combination of coarse and fine grains, and vegetables and meat should be properly eaten. The staple food is rich in carbon water and dietary fiber. Meat is rich in protein. They can provide the body with enough energy and bring a feeling of fullness. Most fruits contain almost no protein. Therefore, eating fruits alone is not good for your health. Not the right way to lose weight.

Misunderstanding 2: If you think that eating fruits will not gain weight, eat a lot

Although fruit is a healthy food that is good for Weight loss, eating too much of any food will have the risk of getting fat. Moreover, the fruit itself is rich in sugar. If you eat too much indiscriminately, especially the fruit with high sugar content or high fat content, you will also get fat.

Myth 3: Eat fruit immediately after a meal

Eating fruit before meals is healthy and lose weight. However, it is unhealthy to eat fruit immediately after a meal. This will easily cause the fruit to stay in the stomach, causing bloating, hiccups, and even gastrointestinal discomfort, so it is best to eat it one hour after eating.

Myth 4: Use juice instead of fruit

In the process of squeezing the fruit into juice, a large amount of dietary fiber and vitamins are lost, causing the fruit to lose nutrients, but the glycemic index increases accordingly. The sugar content of a glass of fruit juice is much higher than that of a whole fruit, and it is not full, so it is not suitable for Weight loss.

Although fruits are healthy food, you must pay attention to the appropriate time and method to eat during weight loss, and learn how to choose the right ones, so that they can best help you lose weight!

How do people who lose weight choose fruits?

Fruits have high or low sugar content. If you want to lose weight, you should try to eat low sugar content.

Fruits with low sugar content (4% to 10% sugar), such as grapefruit, watermelon, green plum, strawberry, and bayberry; fruits with medium sugar content (10% to 15% sugar), such as oranges and papaya , Peaches, apples, grapes, pineapples, kiwis, pomegranates; fruits with high sugar content (sugar content> 15%), such as bananas, persimmons, lychees, hawthorns, sugar cane, fresh dates.

It is not recommended to eat more fruits with high sugar content during weight loss, and the daily fruit intake should be controlled within 200 grams. The following fruits can be considered for people who lose weight

Strawberry

Losing the waist "life buoy" strawberry is the most powerful, thanks to a kind of magic substance called "aspartic acid" contained in strawberries, which can naturally and smoothly remove excess water from the waist and slowly dissolve the fat accumulated in the waist , Help the body eliminate fat and detox, help you lose weight easily.

watermelon

Certain substances contained in watermelon have detoxification effects, which can excrete a large amount of salt, especially for calves that are prone to edema. In addition, its potassium content is also high, which can play a role in modifying the line of the calf.

Grapefruit

The increase in fat on the back is mostly because the blood sugar in the body is absorbed and then converted into fat. Therefore, if you want to lose them, you must start with "sugar". At this time, grapefruit is the most suitable choice. It is not only extremely low in calories, but also rich in special enzymes, which can affect the body's absorption of sugar and make it no longer easily converted into fat.

tomato

Eating tomatoes before meals can help reduce fat accumulation in the lower abdomen. If too much waste accumulates in the intestines, it is easy to form a small belly. Tomatoes are rich in dietary fiber, which can absorb excess fat in the intestines and excrete fats and toxins from the body. Eating a tomato before meals can also prevent fat from being absorbed by the intestines. Persevere for a long time, you will stay away from the troubles of small belly

Plum

Plum is a kind of acidic low-calorie fruit. Eating plums can promote digestion and is the best assistant for people with achlorhydria, full belly, and constipation. Because plum has the function of digestion and defecation, it can excrete the poisonous gas from the body, so it is very helpful for weight loss. And it is rich in dietary fiber and vitamin C, it is the best choice for summer weight loss food!

apple

Apple can be said to be the king of weight loss fruits! It is not recommended to eat only apples for three meals. One is not good, and the other is easy to rebound.

Usually, using apples instead of snacks or supper can reduce calorie intake while promoting digestion, thereby achieving weight loss.

Guava

Guava is one of Taiwan's native fruits. Regular consumption of guava not only helps prevent high blood pressure, but also detoxifies and promotes digestion, regulates physiological functions, and protects health. Regular consumption of guava is also good for the skin, which can make you look good while losing weight.

Guava is also rich in antioxidants, and the antioxidants themselves have a strong effect on promoting metabolism. It can remove harmful free radicals in the blood and keep the body in a youthful state!

Kiwi

Kiwifruit contains a proteolytic enzyme, which can break down the protein in the food into small amino acids that are more easily absorbed by the human body, reducing the chance of fat accumulation. Moreover, the lysine and methionine acids in the kiwifruit are necessary amino acids to help the synthesis of carnitine. The synthesized carnitine can effectively promote fat burning and reduce fat accumulation. Therefore, kiwifruit is a right-hand man for weight loss. .

papaya

The papaya enzyme in papaya can not only break down protein and carbohydrates, but also break down fat more effectively. By breaking down fat, it can reduce fat on the body, reduce mast cells, promote metabolism, and excrete excess fat from the body in time, so as to achieve the goal of weight loss.

Dragon fruit

Dragon fruit is rich in nutrients and can effectively lower blood sugar and cholesterol. The carotene contained in it can resist oxidation and effectively regulate the balance of the body. Moreover, it contains high cellulose, which can easily give people a sense of fullness after eating, reduce appetite, and achieve the goal of weight loss.

orange

The large amount of water-soluble fiber contained in oranges can increase satiety and promote digestion in the intestines. It is a good weight loss fruit. At the same time, the enzymes contained in oranges can effectively inhibit fat-making cells, so long-term consumption has obvious weight loss effects.

lemon

In addition to being a familiar good ingredient for beauty and whitening, lemon is also a good product for weight loss. It contains a lot of vitamin C that can help antioxidant and weight loss, and citric acid has the effect of increasing metabolism and promoting gastrointestinal digestion. So you might as well drink more lemonade at ordinary times.

As we all know, lemon is a nutritious fruit rich in vitamin C, and most people use it as a beauty food. In fact, the substances contained in lemons are still very effective weight loss substances after reasonable blending. It can make you enjoy the deliciousness of lemon while making you an outstanding woman with good looks and body. Lemon is rich in vitamins, which can reduce the incidence of freckles and dark spots, and has a partial whitening effect. In addition, lemon also has the effect of decomposing fat and promoting digestion, which can make yourself more beautiful and slim. However, because of its high acidity, lemon will hurt your stomach if you drink too much on an empty stomach. Therefore, you must not consume large amounts for weight loss!

pineapple

Pineapple contains a natural digestive component, also called pineapple enzyme, which is similar to papaya enzyme. It can break down protein and effectively acidify fat. It can better help the protein digestion of meat and reduce the body's absorption of fat. Pineapple's rich cellulose can also effectively moisturize the intestines. The most important thing is that pineapple has low calories and rich vitamin B can effectively nourish the skin.

Mango

Mangoes are very low in calories, and the dietary fiber in mangoes is also very rich. It is also an out-and-out weight loss fruit, and it is fragrant and sweet. Most people love it. Mango has the effect of inhibiting the death of brain cells. Eating frozen mango can help relieve the overuse of the brain. However, mangoes are harmful to the kidneys. Patients suffering from acute or chronic nephritis should avoid eating mangoes.

pear

The cellulose content in pears is very high in all kinds of fruits. Each medium-sized pear contains about 4 grams of cellulose. More fiber means a stronger feeling of fullness, and a better ability to stabilize blood sugar-it won't make blood sugar soar and drop quickly.

Cherry

The glycemic index of cherries is very low, which means that although they taste sweet, they are not easily absorbed by your blood. Therefore, they will not cause blood sugar to rise quickly, and stable blood sugar is very important for weight loss and diabetes management. important. Foods with a high glycemic index will cause blood sugar to rise rapidly, the body will secrete more insulin and promote fat synthesis.

grape

The ability of grapes to lose weight feels like a mystery to many people. In fact, the principle of weight loss of grapes is the same as that of cherries. Because its sugar will not be quickly absorbed by your body.

Finally, it’s about bananas

Can bananas be eaten on an empty stomach?

The answer is yes!

The rumors say that bananas are rich in magnesium, but eating bananas on an empty stomach can really "make the magnesium content in the blood rise suddenly, which in turn affects the heart"——

The truth is that magnesium in food is mainly absorbed in the intestines, and the absorption rate is generally maintained at about 30%. Each 100 grams of banana contains 43 mg of magnesium. Based on 100 grams of a banana, the intake of magnesium is about 12.9 mg. According to the "Reference Intake of Dietary Nutrients for Chinese Residents" formulated by the Chinese Nutrition Society, the appropriate intake of magnesium for adults is set at 350mg/d, and the tolerable maximum intake is 700mg/d, that is, unless you eat at one go Put down 55 bananas, otherwise there will be no excessive intake of magnesium.

In addition, there is another rumor that eating bananas on an empty stomach hurts the stomach-a small number of people do experience heartburn, acid reflux, and vomiting after eating bananas on an empty stomach. This is because bananas are rich in carbohydrates in the form of monosaccharides and disaccharides, which will particularly stimulate stomach acid. Secretion. Therefore, after eating bananas on an empty stomach, people with peptic ulcers such as gastric ulcers and duodenal ulcers will have heartburn and acid reflux. People with excessive stomach acid will also experience discomfort. But in addition, normal healthy people will not have any discomfort after eating bananas on an empty stomach except for a rapid feeling of fullness.

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