Fruits are an important part of a healthy and balanced diet. Yet, too many received ideas circulate about them: can we consume them at will? Are some fat burners? Are they too sweet? In this article, find out all the information you need to consume fruits to lose weight and stay healthy.
Why eat fruits to lose weight?
The sufficient consumption of fruit to lose weight represents certain advantages. Indeed, beyond their pretty colors and their unique taste, fruits are made up of many essential elements to the body.
One of the reasons fruits are interesting is because they contain a significant amount of soluble and insoluble dietary fiber. In addition to promoting intestinal transit, the fibers are excellent for a more lasting sense of satiety and to regulate food intake. Also, these are real assets to regulate blood sugar and blood cholesterol levels. Thus, because of this high content of dietary fiber, fruits have their place in a diet to lose weight.
One of the great peculiarities of fruits is undoubtedly their fructose content . It is he who gives them this pleasant taste and more or less sweet to our favorite fruits. So, fruits are a great way to have fun eating. Also, fructose has a significant sweetening power and a glycemic index well below that of sugar, which is further enhanced by the presence of fiber . Thus, fruits provide stable energy and do not create a peak blood sugar as is the case with the majority of sweet products .
All fruits contain a greater or lesser amount of antioxidants: polyphenols, pigments, vitamin C, etc . Antioxidants help combat cellular oxidation and premature cell aging in the body. Also, they are excellent for boosting metabolism, the immune system, and boosting fat burning. This is partly why we talk sometimes about fat-burning fruits.
Vitamins and minerals
Finally, fruits are obvious sources of various vitamins and minerals essential to the functioning of the body and metabolism. This wealth is even more important when one consumes seasonal and ripe fruits since it is at this moment that their load in micronutrients is the highest. As a result, they contribute fully to the nutritional balance and coverage of vitamin and mineral needs.
Top 10 fat burning fruits to lose weight
Some fruits are particularly rich in fiber and antioxidants, which gives them superior slimming properties.
Here is a list of the 10 best fruits to lose weight:
Pineapple, a fruit that makes you lose weight?
Pineapple has the reputation of being the fruit burns fat par excellence. In reality, pineapple has no scientifically proven fat burning virtues. Indeed, the legend comes from its content of bromelain, an enzyme that facilitates the digestion of proteins by the body. However, bromelain is found mainly in the pineapple stem and its effects on the burning of fat have never been demonstrated. On the other hand, pineapple remains a fruit of quality which has all its place within the framework of a slimming diet. Rich in minerals and fiber, it has many other assets.
How and when to eat fruit to lose weight?
Consuming fruits to lose weight is not so complicated, it is enough to just take good habits. First of all, know that nothing beats the consumption of fresh, ripe and seasonal fruits. Indeed, it is under these conditions that they are most concentrated in micronutrients and fibers. Also, the consumption of fruit in the form of juice, compotes or smoothies should not replace the consumption of whole fruits. The ideal is to alternate the modes of fruit consumption to take full advantage of all their assets. This is because cooking and grinding reduce the fiber and micronutrient content of the fruit.
Can we consume the fruits at will to lose weight?
Fruits are perfect allies for a healthy diet. However, this does not mean that they can be consumed at will or anytime. Indeed, these are foods that are sources of carbohydrates and whose energy value is not negligible. It is therefore important to integrate them within balanced meals, or during snacks. Finally, it is recommended not to consume more than 3 to 4 fruits per day to avoid overconsumption of carbohydrates.
What is a portion of fruit?
Consuming fruits to lose weight is only effective if it is used in the right proportions. Indeed, depending on the sugar content of the fruit in question, the size of a portion must be adapted. For example, here is what a standard portion of fruit is:
- 1 apple or pear
- 1 orange
- 1/4 of melon
- 2 kiwis
- 2 apricots
- 250 g strawberries
- 10 cherries
- 3 to 4 plums
- 2 clementines
- 2 slices of pineapple
Light Tiramisu with mango and vanilla
To slim down, fruits can also be included in gourmet recipes. In addition to providing a unique taste, they provide natural sugars that reduce the amount of added sugar in the dessert. The proof with this delicious tiramisu with mango and vanilla.
For 2 people
- A half of ripe mango
- 100 g of cottage cheese
- 50 g of mascarpone
- 1 egg
- 1/2 c. coffee vanilla extract
- 1 C. tablespoons whole sugar
- First, to make this light mango tiramisu, start by separating white from egg yolk.
- Then, mount the egg white in firm snow with a pinch of salt.
- Then, in a salad bowl, mix the egg yolk with the sugar until you have a frothy mixture. Gradually add vanilla, cottage cheese, and mascarpone. Once the mixture is homogeneous, integrate the egg white with a spatula, taking care not to break it.
- Finally, cut the mango in small dice. In verrines, place a base of mango then cover with a layer of cream cheese. Repeat the process until all the ingredients are gone, then reserve for at least 2 hours before eating well fresh.