Fruits are an integral part of a healthy and balanced diet. However, 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 eat fruit to lose weight and stay healthy.
Why consume fruit to lose weight?
Eating enough fruit to lose weight has certain benefits. Indeed, beyond their pretty colors and their unique taste, fruits are made up of many essential elements in the body.
If fruits are interesting, it is partly because they contain a significant amount of soluble and insoluble dietary fiber. In addition to promoting intestinal transit, fibers are excellent for having a more lasting feeling of satiety and for regulating food intake. Also, these are real assets for regulating 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 and more or less sweet taste to our favorite fruits. Fruit is a great way to enjoy eating. Also, fructose has a significant sweetening power and a glycemic index much lower than that of sugar, which is further reinforced by the presence of fiber. Thus, the fruits provide stable energy and do not create a peak in 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 fight cell oxidation and premature aging of cells in the body. Also, they are excellent for boosting metabolism, the immune system, and for stimulating fat burning. This is partly why we sometimes talk about fat-burning fruits.
Vitamins and minerals
Finally, fruits are sources of various vitamins and minerals essential for the functioning of the body and metabolism. This richness is all the more important when one consumes seasonal and very ripe fruits since it is at this time that their load in micronutrients is the highest. As a result, they fully contribute to the nutritional balance and to covering the needs for vitamins and minerals.
Top 10 Fat Burning Fruits for Weight Loss
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 a reputation for being the ultimate fat-burning fruit. In reality, pineapple has no scientifically proven fat-burning properties. Indeed, the legend comes from its content of bromelain, an enzyme that facilitates the digestion of proteins by the body. However, bromelain is mostly found in the stem of the pineapple and its effects on fat burning has never been demonstrated. On the other hand, the pineapple remains a quality fruit which has its place in the context of a slimming diet. Rich in minerals and fiber, it has many other advantages.
How and when to consume fruits to lose weight?
Consuming the fruits to lose weight is not that complicated, it is enough to 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 micro nutrients 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 fruit consumption methods to take full advantage of all their advantages. For good reason, cooking and grinding reduce the fiber and micronutrient content of the fruit.
Can you eat as much fruit as you want to lose weight?
Fruits are perfect allies for a healthy diet. However, that doesn’t mean they can be eaten at will or anytime. Indeed, these are food sources of carbohydrates and whose energy value is not negligible. It is therefore important to integrate them into 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 serving of fruit?
Consuming fruit to lose weight is only effective if this consumption is done 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’s what a standard serving of fruit is:
- 1 apple or pear
- 1 orange
- 1/4 melon
- 2 slices of pineapple
- 2 kiwis
- 2 apricots
- 250 g strawberries
- 10 cherries
- 3 to 4 plums
- 2 clementines
Light mango and vanilla tiramisu
To slim down, fruits can also be incorporated into gourmet recipes. In addition to providing a unique taste, they provide natural sugars which reduce the amount of sugar added to the dessert. The proof with this delicious tiramisu with mango and vanilla.
For 2 people
- Half a ripe mango
- 100 g cottage cheese
- 50 g mascarpone
- 1 egg
- 1/2 tsp. 1 teaspoon vanilla extract
- 1 C. whole sugar
- First, to make this light mango tiramisu, start by separating the white from the egg yolk.
- Then whisk the egg white until stiff with a pinch of salt.
- Then, in a bowl, mix the egg yolk with the sugar until you get a frothy mixture. Gradually incorporate vanilla, fromage blanc and mascarpone. Once the mixture is homogeneous, incorporate the egg white using a maryse taking care not to break it.
- Finally, cut the mango into small dice. In verrines, place a mango base then cover with a layer of cream cheese. Repeat the operation until all the ingredients are used up, then reserve in the fridge at least 2 hours before tasting very fresh.