Fruits are rich in nutrients - but they also have a lot of sugar, and some are generally considered the enemies of losing weight.
But if you're still in the process slimming If you lean on fruits (and in the summer, many want it), then losing weight will not be so fast, or even there will be no expected result.
Thanks to the carbohydrates they contain, fruits can add extra sugar and calories to you - in the end, you will not be too full, but at the same time exceed your calorie intake.
There is a stereotype that the sugar in fruits is fructose, and since it is available for people with diabetes, it is a "safe" sugar and can be eaten in any quantity. But research suggests something else: fruits contain both fructose and glucose. Moreover, it is fructose that is quickly deposited in fat.
Why it happens? In the human body, there are no enzymes for the breakdown of fructose. And if too much of it comes in, then part of it immediately goes into fat.
Still, you shouldn't give up fruit completely. They contain a lot of useful substances, they are at least just delicious and uplifting. But what is the right way to eat them in order to lose weight, or at least not gain weight?
1. Set a clear serving size
You should eat no more than 300 g of fruit per day. If you eat more, count calories and carbohydrates - you will have to throw out all other carbohydrate foods from the menu that day.
2. Eat fruit before lunch
In the evening, the metabolism slows down, and the likelihood of fructose being deposited into fat increases.
3. Use fruit as dessert
If you eat fruit after the main meal, then eat much less than if you pounce on them hungry.4. Do not overdo it with fruits if you have gastrointestinal diseases
If you have a sensitive gastrointestinal tract and / or have its diseases, then fruits and berries, most likely, the doctor will recommend you to use not raw, but in the form of compotes and jams. In any case, if there are diseases, there should be a minimum of raw foods, and a doctor's consultation is required.
5. Give preference to sour fruits, dark berries
Of course, it's always tastier to eat a sweet apple than a sour one. But then you get more fructose too. Accordingly, it is worth looking for sour ones.
Dark berries (black currants, blackberries, blueberries) contain anthocyanins - these antioxidants protect cells and help rejuvenate the body.
You will also be interested to read:
- What is the daily rate of fruit and why you should not exceed it
- How to properly grill fruit
- At what age can you give your child solid fruits?
