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Fruit is nature's ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet. Fruit is also generally low in calories and high in fiber, which may help you lose weight. In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
Here are 5 of the best fruits to eat for weight loss.
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A
What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limitedIn a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels
Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
SUMMARY
Grapefruit is very low in calories and high in vitamins A and C. It may be a healthy snack before main meals to help reduce your overall food intake.
2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) They have also been found to support weight loss.In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8Trusted Source).
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levelsApples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
SUMMARY
Apples are low in calories, high in fiber, and very filling. Studies indicate that they may support weight loss.
3. Berries
Berries are low-calorie nutrient powerhouses.
For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
SUMMARY
Berries are low in calories and contain many important vitamins. They also may have positive effects on cholesterol levels, blood pressure, and inflammation.
4. Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight.
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option. Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
SUMMARY
Stone fruits like peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are a good alternative to chips, cookies, or other junk foods.
5. Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite .
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
SUMMARY
Passion fruit is a low-calorie, high-fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss.
The 5 Best Fruits for Weight Loss
Here are 5 of the best fruits to eat for weight loss.
1. Grapefruit
What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limitedIn a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels
Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
SUMMARY
Grapefruit is very low in calories and high in vitamins A and C. It may be a healthy snack before main meals to help reduce your overall food intake.
2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) They have also been found to support weight loss.In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8Trusted Source).
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levelsApples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
SUMMARY
Apples are low in calories, high in fiber, and very filling. Studies indicate that they may support weight loss.
3. Berries
Berries are low-calorie nutrient powerhouses.
For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
SUMMARY
Berries are low in calories and contain many important vitamins. They also may have positive effects on cholesterol levels, blood pressure, and inflammation.
4. Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots. Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight.
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option. Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
SUMMARY
Stone fruits like peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are a good alternative to chips, cookies, or other junk foods.
5. Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite .
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
SUMMARY
Passion fruit is a low-calorie, high-fiber fruit that may benefit blood pressure and insulin sensitivity, potentially making it ideal for weight loss.
Fruit has to be about the best fast food.
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