For a complete and healthy diet, fruits must be present in the daily diet. But the one who monitors the harmony of his figure and adheres to a certain diet, always worries that by eating sweet fruits, you can get better. Is it possible to recover from fruits, we will consider in this article.
Do fruits get better?
Many who lead healthy lifestyle life and monitors its harmony, they are sure that you can get better from fruits. And all because each fruit contains a large amount of sugar. And everyone knows that you can get fat from sugar quickly and easily. Let's figure out if this is really so, and whether they really get fat from fruits.
To begin with, it is worth noting the fact that ordinary sugar, which we are used to adding to tea or pastries, and the sugar found in fruits are completely different sugars. The main feature of this sweet substance, which is found in fruits, is that it does not increase blood sugar. In addition, the sugar found in juicy fruits is easily digested in the stomach.
Unlike ordinary sweets, which also contain sugar, fruits contain all kinds of vitamins and minerals. useful material that help promote health. And also the fruits contain fiber, which actively helps to reduce blood sugar levels and be properly absorbed in the body. In addition, it is worth mentioning that most fruits contain various antioxidants that protect the body from the negative effects of the external environment.
Answering the question posed, we can answer this way: it is quite possible to get better from fruits if you do not eat varied and do not monitor the amount of fruits consumed.
In addition, it is worth considering the calorie content of fruits and follow some rules for their use. Then no extra pounds threaten you.
What fruits are the most high-calorie?
Perhaps the most high-calorie fruit is the exotic avocado. One hundred grams of such a fruit contains more than two hundred kilocalories. This buttery-fleshed fruit has a slightly off-flavor that makes it impossible to eat in large quantities. Many people add this fruit to their usual salad, replacing eggs or even meat with it. Therefore, if you eat a small amount of such a vegetable and fruit salad for lunch, then this will not harm the figure.
About a hundred kilocalories are in one hundred grams of everyone's favorite banana. In addition, it is worth considering that this exotic fruit contains a large amount of carbohydrates. And unripe fruits also contain starch in their pulp, which adversely affects the harmony of the figure. Therefore, you should not abuse such a fruit. And if you like bananas, then eat it with natural yogurt for breakfast.
Grapes are very high in calories. Especially when it comes to sweet varieties. One hundred grams of such a product has an average of eighty to one hundred kilocalories. Grapes, unlike the above high-calorie fruits, do not satisfy the feeling of hunger at all. For this reason, many do not control the amount eaten. By eating a small branch that weighs about five hundred grams, you consume at least four hundred kilocalories at a time. If you do not control the amount of grapes eaten, then it is very easy to gain excess weight.
What can you eat without harm to the figure?
According to nutritionists, all citrus fruits are quite safe for those who seek to get rid of extra pounds. The most popular citrus fruit that many people who lose weight include in their diet is grapefruit. It is this fruit that has, as nutritionists say, a negative calorie content. That is, the body spends much more calories on its digestion than the fruit itself contains. And also the fruit helps to reduce cholesterol levels, removes fats from the body. You can eat one large citrus fruit a day without fear.
Other citrus fruits, for example, everyone's favorite oranges and tangerines, also do not harm the figure. Fruits contain a large number of various vitamins, strengthen the immune system and perfectly cheer up. Therefore, it is better to eat a tangerine than to lean on high-calorie cookies or sweets.
Quite safe for the figure is such an exotic fruit as kiwi. The fruit contains many vitamins and antioxidants. You can also safely consume apples, pears and plums. Unlike other fruits familiar to us, they are less caloric. When choosing apples, give preference to sour varieties, they will be more useful for harmony and beauty.
In order to eat the above fruits without harm to the figure and health, you should follow some rules for their use. Nutritionists do not recommend eating any fruit in the evening. Most best time for eating juicy fruits - this is the first half of the day. At the same time, this should be self-administration food, not an addition to dinner.
Best of all, sweet fruits are combined with sour-milk products and cereals. This suggests that it is quite possible to add some fruits and berries to cottage cheese, natural yogurt or oatmeal. Such a fruit-enriched dish can be eaten for breakfast.
If you want to make a fruit salad, then fill it with natural yogurt, which does not contain sugar and other harmful additives. But also lemon juice and even a little honey are perfect as a dressing.
Use fruit as an afternoon snack. Especially when you want to eat something tasty and sweet. Do not be hasty in eating, do not eat on the go. Carefully prepare the fruits, cut them into slices and enjoy every bite you eat. By the way, if the fruit is cut into small slices, then the feeling of satiety will come much faster.
If you do not want to harm your figure, then do not exceed the recommended daily allowance. For an adult, it is four hundred grams per day. And for those who want to lose weight, it should be at least a hundred grams less. At the same time, remember that this is a recommendation for all fruits, and not just for one type. For example, one medium-sized apple weighs two hundred grams, which is already half the recommended daily allowance.
And one more piece of advice. If you want to eat fruits without harm to the figure, then be sure to find out the calorie content of the fruit, and how much carbohydrate it contains. The fewer carbohydrates in fruits, the less harmful they are to the figure.
For information on how to eat fruits so as not to get fat, see the next video.
Today we will tell you what foods you need to eat in order to always stay in shape and even lose weight. Based on such products, you can create your own complete and tasty menu for every day.
Many people are mistaken, believing that if you want to lose weight, you need to eat tasteless and unappetizing foods. And pastries, sweets, meat increase the volume before our eyes.
Be sure to remember that the food eaten at night before going to bed is necessarily deposited in the form of fat on our tummy and not only. It is very important to install correct mode nutrition. And do not forget that in keeping fit, not only what we eat and in what quantities, but also the time of eating plays a role.
What foods don't make you fat? First of all, it is a vegetable food with a high content of fiber. And the calorie content of such products is lower, the more dietary fiber they contain. Of course, these include vegetables and some fruits.
Here is a list of the healthiest, low-calorie vegetables:
- Cabbage (all types)
- cucumbers
- Celery
- Radish
- tomatoes
- Asparagus
- Zucchini
- Spinach
Among fruits and berries, there are also low-calorie ones that do not make you fat.
These include:
- Apples
- watermelons
- Grapefruit
- oranges
- Persimmon
- cherry
- blackberry
- strawberries
What other products besides plant origin, you can use, without the possibility of gaining extra pounds.
Many believe that meat is very high in calories and it is better to exclude it from the diet. Of course, fatty pork, lamb, duck will not bring great benefit to you.
Useful products of animal origin include:
- Turkey meat
- rabbit meat
- White meat chicken
- lean beef
- Offal: liver, kidneys, heart, tongue
Basic rule for cooking meat dishes this is steaming them, baking, stewing with a little water. Eliminate fried meat from the diet, with the addition of fats and sauces.
Low-fat dairy products are also very helpful. Natural yogurt without additives, kefir, fermented baked milk will perfectly complement your diet. And low-calorie cottage cheese will give your body an additional supply of calcium and animal protein, and will also perfectly satisfy your hunger.
Especially healthy and low-calorie foods also include fish and seafood. It is very difficult to get fat from them. Of course, it is necessary to use non-fatty varieties of fish for food.
Here is a small list that you can vary to your liking:
- Perch
- Flounder
- Pollock
- Zander
- Halibut
It is also very difficult to get better from crabs, shrimps, squids.
But red fish, which is considered quite fatty, should not be completely excluded from the diet. The main thing is to cook it correctly: boil, bake or steam.
What to do with sweets, completely exclude them from your diet? Still, there are among them the least high-calorie ones. This is pastila (best home cooking), marshmallow, marmalade. And also as a dessert, you can use various dried fruits, fruits and berries. It is best to consume such sweets in the morning and in small quantities.
Low calorie foods include:
Soup - not very thick, light, with a small amount of fat. It is rich in nutrients, low in calories, easy to digest and aids in digestion.
Vegetable smoothies and juices are very healthy and low in calories. Perfectly satisfy hunger and are an excellent source of vitamins.
Fresh vegetable salads and sauerkraut- rich in fiber, have a great effect on the functioning of the intestines and the entire digestive tract, contain vitamins and nutrients.
Kefir or natural yogurt with greens and fresh cucumbers- perfectly satisfies hunger, contains beneficial bacteria, provides Good work the whole organism.
Nuts are great for snacking. A small handful of nuts contains about 200 calories. They are rich in B vitamins and perfectly saturate.
And of course, there must be a large amount of liquid in the diet: fresh, not mineral water, green tea, unsweetened compotes, fruit drinks, natural juices without sugar.
In conclusion, we can say that the products from which you will never get fat should be:
- low calorie
- Properly Cooked
- Eaten at the "right" time
See also recipes for delicious and healthy meals In chapter -
These fruits have always been considered one of the elements of a healthy diet. But for many who go on a diet, the question arises whether it is possible to get better from fruits, especially if they are eaten at night. Let's try to figure out whether fruits really get fat and whether it is worth giving them up.
Due to various diets for weight loss, these gifts of nature have gained notoriety. It is often said that because of them they get better, because they contain a lot of sugar. Today, specific types of them are increasingly demonized - for their high calorie content. Do fruits really make you fat?
As the famous physician Paracelsus said back in the 15th century, everything is poison, and nothing is poison. Only the dose makes it so that the substance becomes useful or poisonous. As it turns out, the same principle can apply to fruits.
Do fruits get fat? "Bad" Sugars
Fruits are badly talked about precisely because they contain simple sugars. These substances do not enjoy a good reputation, and this should not surprise anyone. They contribute to the leaching of calcium from the bones, destroy the immune system, are responsible for tooth decay and, among other things, are addictive.
Simple sugars act on leptin, which is a hormone that regulates appetite. In other words, these substances bring the body to a state where it begins to demand sweets and constantly feels hungry.
The problem associated with simple sugars has come to us along with the development of civilization. When manufacturers discovered that a person is happy to buy sweets, sugar began to be added everywhere. Today it can be found not only in bars or cookies, but also in meat, sauces or ready meals from the supermarket. We are constantly exposed to simple sugars, which is a direct path to dependence on them.
Sugar in fruits
If fruits also contain simple sugars, does that mean we should cut them out the same way we cut out sweets? No! The difference between a chocolate bar and a natural fruit is that with the first we get isolated sugar “in the company” of others. harmful substances. In fruits, in addition to sugars, there are nutrients: vitamins, minerals, enzymes, phytocompounds and other biologically active valuable substances.
This can be easily explained in specific example. A medium-sized banana contains about 27 grams of carbohydrates. The average bar also contains about 25 g of carbohydrates. In the bar you can find sugar or glucose-fructose syrup and artificial food additives (such as, for example, flavors, colors, emulsifiers, and others). In a banana, in addition to simple sugars, there is potassium (regulates blood pressure), vitamin B6 (participates in protein metabolism), fiber (regulates bowel function).
The fiber contained in vegetable fruits regulates the absorption of sugar, reducing its level in the blood, so that it is released into the body gradually and does not provoke such a shock in it, as a bar does. Food that does not contain fiber (for example, the same aforementioned bar), makes it so that sugar rises sharply, but also quickly falls, and we again feel hungry. In the case of a banana, this problem does not arise. In addition, fruits have an alkaline effect, and sweets have an acidic effect, which disrupts the acid-base balance.
But why, then, is the question so often asked, is it possible to gain a lot of weight from fruits, why have they gained notoriety? The cause may be fructose, which has been promoted for some time as a sugar substitute for sweetening drinks. Unfortunately, refined fructose itself is not considered healthy: excess fructose overloads the liver, raises triglyceride levels, and leads to abdominal obesity. However, the fructose present in fruits does not have such an effect, since it is “suppressed” by micro and macro elements, as well as the fiber mentioned earlier.
It is worth remembering that fruits are an excellent source of antioxidants. It is they who protect us from the harmful effects of free radicals. In turn, these substances have an extremely negative effect on our bodies: they accelerate the aging process, they are a pathogenic and carcinogenic factor. Thanks to plant fruits and the vitamins they contain, you can protect yourself from premature aging and disease.
Is it possible to recover from fruits and eat them without looking back?
Returning to the words of the famous doctor quoted earlier, we can say that fruits consumed in reasonable portions will not harm us and fill us up. However, it must be remembered that the diet should be varied and that it should be dominated by vegetables.
The optimal safe dose of fruit is approximately 400 grams per day, preferably consumed before noon.
Often they talk about 5 servings, but in reality we are not talking about large servings. One such can be considered, for example, a handful of strawberries, but a handful of it does not fit very much. People having problems with high level sugar, should choose varieties with a low glycemic index.
Do fruits get fat while on a diet? Being on it, you can safely include the gifts of nature in the daily menu. Morning porridge with the addition of such plant gifts adds energy and provides at least some of the necessary vitamins, and after-dinner smoothies instead of coffee “feed” the cells.
Many are especially concerned about the question, is it possible to get better from fruit at night? It is not recommended to eat such fruits late in the evening - precisely because of sugar: it has a stimulating effect, and just before bedtime, rather, a relaxing effect is appropriate. Otherwise, there may be problems with falling asleep.
A few words about calories
A medium-sized banana is 105 kcal, 100 g of strawberries is 32 kcal, the energy value of blueberries is the same. Usually no one eats a kilogram of raspberries at a time, but if someone had a chance to do this, he would provide a supply of 320 kcal. That's not much when you consider that with one donut we eat 300 unhealthy "empty calories", and a slice of brownie or Raffaello cake will supply as many as 400!
Thus, while dieting, you should not worry about whether you can get better from fruits. However, moderation should be observed in this matter. It is also very important to supply other valuable components to your body from various sources. After all, protein and fat are also important elements of our diet, and we should not base it solely on carbohydrates, even if fruits do not get fat, like many other things.
In childhood, everyone hears that fruits are healthy, but later they learn that their consumption should be limited due to their calorie content. Is it possible to get better from fruits? How many should you eat?
Under certain conditions, the body is able to turn any products into fat accumulation. Therefore, you can get better from fruits. But in fact, you just need to create conditions under which all the useful substances from fruits will be absorbed by the body, and all the excess will be effectively excreted. To do this, you need to understand the theory of the issue.
What are the reasons for weight gain?
It should be noted that the calorie content of most fruits is not so high. The leaders here are bananas - 90 kcal per 100 g. But in apples and pears, less than 40 kcal per 100 g. Apricot fruits contain 46 kcal per 100 g. That is, it would seem impossible to get fat from fruits with such a calorie content. But now think about how many fruits do you eat per day in season? It is unlikely that you limit yourself to one apple a day and definitely do not eat 3-4 cherries. And if, for example, you want to eat half a kilo of these berries, then it will already be 260 kcal, that is, a very solid figure. So the first risk factor is the amount of fruit and the inability to stop.
But there is an equally important factor. It is because of him that they get fat from fruits, including from apricots, and from grapes. This high content carbohydrates. For example, if you eat a kilogram of cherries, you will get 520 kcal, while 106 g of simple carbohydrates (mono- and disaccharides) will enter the body, which is a very serious burden on the body.
Now let's think about how these carbohydrates affect blood sugar levels. In most fruits and berries, the glycemic index is quite low, since the sugars here are represented by fructose. So there will be no release of insulin, but this will not save you from excess fat reserves. On the contrary, under favorable conditions for this, fructose will very quickly turn into fat, and even one that is deposited in the most dangerous places for health. For example, in the abdominal cavity, where it also affects the liver. Of course, this is not pure fructose, it enters the body with fiber, but with significant amounts of these substances, the body's fat reserves will increase.
There is another dangerous factor. Insulin is not produced, it's true. But along with it, a peptide, that is, a hormone that is responsible for saturation, is not synthesized. That is why we eat fruits in such large quantities. They only increase appetite, but at the same time they cannot saturate us. By the way, this applies to any fruit juices, even freshly squeezed and without added sugar.
That is why the question of whether it is possible to eat fruits should be answered in the affirmative, but emphasize that only in small quantities. In addition, different people may have contraindications to certain fruits. For example, bananas should not be eaten by people after a heart attack, as they increase blood viscosity. And this, combined with their high calorie content, makes them an undesirable snack during a diet.
Do grapes get fat?
Many believe that if they get fat from fruits, then even more so from grapes. However, in fact, 100 g of grapes contain only 50 kcal. At the same time, it is very beneficial for health. For example, grapes contain fibers that normalize bowel function.
Often, nutritionists recommend a grape diet, in which these berries are combined with unsweetened yogurt, pumpkin, walnuts and even seafood. However, grapes also have contraindications. For example, it should not be eaten diabetes, with peptic ulcer of the stomach and intestines. If you have diabetes, grapes should not be eaten because they reduce insulin sensitivity.
Influence of apricots
Those who monitor their diet are often interested in whether apricots make them fat or lose weight. In fact the most important factor, as always, is the amount of fruit eaten. Apricots are often considered very healthy, and rightfully so. They contain many ascorbic acid, mineral salts, which are absorbed by the body faster and better than from any other sources.
For weight loss, apricots are advised to eat when excess weight is due to edema. Apricots contain potassium salts, which contribute to the rapid removal of sodium chloride from the body. This compound is common table salt, which promotes fluid retention and swelling. In addition, they contain salts of phosphorus and magnesium, which improve metabolism, contribute to the normalization of digestion, contain a sufficient amount of iodine for the functioning of the endocrine system. All of these can lead to weight loss. So the use of apricots in reasonable quantities will help to make the figure slimmer.
But there are also contraindications. Many varieties of apricots contain sucrose in large quantities, so they should not be eaten with diabetes. With reduced thyroid function and hepatitis, the substances contained in apricots, including carotene, will not be absorbed. Therefore, their use should be limited. It is best to consult your doctor before taking.
berry benefits
With fruits, which are considered the main enemies of the figure, everything is relatively clear. But is it possible to recover from berries? To answer this question, you need to understand that berries are different. For example, watermelon is also a berry. At the same time, you can often find references in the literature to the watermelon diet, which allows you to unload the body. Indeed, watermelons help to remove excess cholesterol from the body, they cleanse the kidneys, eliminate swelling, and increase natural immunity. That is, watermelons help to lose weight. If you do not jam them with fresh buns, then the effect will only be positive. The miraculous properties of watermelon are largely due to the diuretic effect, but at the same time they have other useful qualities. But there are people who cannot eat watermelons. Mostly those who suffer chronic diseases kidneys (pyelonephritis, urolithiasis). In addition, sugars in watermelons are contained in large quantities, and they should not be eaten with diabetes. Remember that watermelons are not consumed with coffee or tea, because then any useful substances will be washed out of the body.
Hardly anyone can imagine that chokeberry you can eat for your own pleasure. At the same time, it can help you lose weight. This rowan helps to remove excess fluid from the body, which reduces weight, as puffiness goes away. But after a certain age, its juice cannot be consumed, since the risk of blood clots increases. As for red rowan berries, they have healing properties, but at the same time they affect blood clotting, so they can not be used for a long time.
Currant has qualities similar to those described above for mountain ash. Although these berries do not make you fat, their main danger is their high acid content (you can’t eat them with stomach ulcers), as well as the ability to cause constipation.
Please note that all the mentioned fruits have a very rich hue.
The brighter the color, the more bioflavones are contained in such berries.
Bioflavones are useful substances that protect our body from free radicals. They kill the pathogenic flora and normalize the balance of microflora in the intestine. They also prevent the aging process, and in general have a positive effect on health. One of the champions here is the plum. These berries are considered a stimulant of carbohydrate metabolism. They cleanse the intestines, so they help to reduce weight, albeit slightly. Sometimes nutritionists even recommend the plum diet, as plums improve metabolism. But plums do not need companions. If you choose a plum diet, then nothing but plums can not be eaten!
Summing up
Of course, just because you can gain weight from fruits doesn't mean you can't eat them. It is only important to choose the right moment. Fruits are digested quickly, but they can not be eaten for dessert. The fact is that they then linger in the already occupied digestive tract, the fermentation process begins, the vitamins are destroyed. As a result, the benefits are minimal, and excess weight becomes a very tangible threat. Therefore, fruits are recommended to be eaten either as a snack or as a separate meal.
If you eat fruits separately, then no more than one kind at a time and without mixing with anything. If you prefer fruits as a snack, then you can eat a small amount of protein along with them. So you can get enough, suppress your appetite and slow down the absorption of carbohydrates. They cannot be combined with meat, but can be eaten with cheese, cream or yogurt.
Strawberries, bananas, oranges, kiwi and many others. Fruits are usually considered the most useful option snack, but in addition to the fiber and micronutrients that we need, they are also full of sugar. And too much sugar - no matter where it comes from - leads to serious problems (yes, even sugar from fruits). Is it necessary to run screaming at the sight of fruit? Of course not. But you need to be more careful about the sugar in the composition of fruits.
Can you get fat from fruits? What you need to know
The American Heart Association recommends no more than 6 teaspoons (24 grams) of added sugar per day for women and 9 teaspoons (36 grams) for men. They also recommend that men and women aged 19 to 30 have two cups of fruit a day. But here's the bad news for fruit lovers: two cups of sliced bananas is the maximum recommended amount of sugar, 36 grams of sugar.
Besides extra calories, what else does sugar mean? Excessive amounts of it lead to dental disease, weight gain, elevated triglyceride levels (which in turn leads to heart problems and high cholesterol). Some studies show that fructose (as sugar from fruits is called) is one of the most harmful types of sugar (like glucose). Fructose increases the amount of fat on the abdomen, slows down metabolism, increases weight.
What to do?
Traditionally, a diet rich in fruits and vegetables has been considered an anti-weight gain remedy compared to other types of diets. Although fruits usually have 3 times more calories per serving than vegetables, they are still considered low-calorie, especially when you consider how they are remarkably satiating due to their high amount of water and fiber in the composition.
Let's take a closer look at how many grams of sugar are in your favorite fruit.
What is important to remember: too many calories from any eating, including fruits, leads to weight gain and other negative health effects. If you're following the advice to eat about two cups of fruit daily, it's best to choose fresh or frozen. Be careful with packaged or canned fruit (they are dangerous!) and fruit juices, which are very high in sugar!
