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Fruit for weight loss: what can I eat?
Medical expert of the article
Everyone wants to be slim, but not everyone is ready to deny themselves food for a beautiful figure. There is a good way to succeed without much sacrifice - this is fruit for weight loss. What is it and "with what they eat"? How to choose and consume such fruits? Let's try to figure it out together.
Fruits contain a large number of simple sugars (glucose, fructose, sucrose, etc.), which are known to cause obesity. Thus, given the amount of simple sugars contained in fruits, it is reasonable to expect that their consumption should contribute to the collection of extra pounds, and not weight loss. However, epidemiological studies have shown that most types of fruit contribute to weight loss. 
The beneficial effects of fruits on health have been proven by many studies. ,  Fruit consumption is known to reduce the risk of developing obesity and related diseases such as diabetes, coronary heart disease, and cancer. , , , Thus, low fruit intake is considered one of the main risk factors for diseases such as overweight (high body mass index (BMI)), hyperglycemia, and hypercholesterolemia.
Can I eat fruit while losing weight?
In favor of fruit for weight loss says the following:
- low calorie content;
- plenty of fiber;
- ability to gently remove fluid;
- supply of carbohydrates - an energy source;
- satisfying hunger.
Possible mechanisms of action of fruits against obesity
- Fruits reduce calorie intake
In a daily diet, replacing high-calorie foods with more fruits seems to be inversely correlated with weight gain. The mechanism underlying the action of fruits against obesity is not entirely understood. One of the logical explanations for weight loss due to the consumption of fruits may be a decrease in total energy consumption and, as a result, an improvement in energy imbalance. 
- Fruits provide a lasting feeling of fullness
Satiety is a physiological process that regulates appetite or hunger. Foods enriched with dietary fiber lead to a long state of satiety, which can reduce total food intake and directly affect total energy consumption.  It is known that dietary fiber creates a viscous gel-like medium in the small intestine that inhibits gastric emptying and reduces the activity of enzymes responsible for the digestion of carbohydrates, fats and proteins. In addition, this slower absorption of energy-producing macronutrients increases the bond between nutrients and receptors over a long period, therefore, the secretion of intestinal satiety hormones can subsequently reduce hunger and ultimately reduce food intake. ,  In addition, the gel produced by soluble fiber increases the amount of undigested food and reduces the number of calories extracted, thereby reducing the total energy received from the diet.  Almost all types of fruits contain a large amount of dietary fiber, and if consumed whole, they can improve satiety and reduce hunger.
- Fruit micronutrients affect metabolic pathways associated with obesity
Micronutrients are important nutrients that are needed in very small amounts to maintain good health, but their deficiency can cause various health conditions, including metabolic disorders. Trace deficiency correlates with obesity through various mechanisms.  Fruits are one of the most prosperous and affordable suppliers of essential trace elements among natural products.
- Phytochemicals in fruits, enhancing the main effects against obesity
According to numerous studies, phytochemicals have anti-obesity effects, modifying many physiological cascades, for example, reducing oxidative stress with their antioxidant properties, inhibit adipogenesis and differentiation of preadipocytes, stimulate lipolysis, initiate adipocyte apoptosis and inhibit lipogenesis.  Specific isolated phenolic compounds found in fruits, such as resveratrol, caffeic acid, naringenin, proanthocyanidins, catechins and cyanidin, contribute to weight loss. , , 
- The effect of fruits on intestinal microbial ecology
Diet is a key factor that can quickly and significantly affect the microbial ecology of the intestine. ,  Dietary components that affect the microbial ecology of the intestine are enriched with dietary fiber, and polyphenols can increase the ratio of the bacterial types Bacteroidetes and Actinobacteria, which prevail in people without excess weight, reduce the number of Firmicutes and Proteobacteria that dominate the intestines in obese people. , Consequently, the inclusion of the fruit in the diet leads to the intestinal ecology becomes more stable, by increasing the number of bacteria specific to the lean people.
It becomes clear that the question of whether it is possible to eat fruit while losing weight is a rhetorical one. After all, the listed qualities of fruits contribute to weight reduction as well as possible. Dietary fibers swell in the stomach and suppress appetite, and also serve to prevent constipation, often bothering losing weight. Diuretic components eliminate excess fluid and toxins, normalizing weight.
- However, there is another side to the coin, which is why some fruits are limited or completely excluded for a while.
All because of the fast carbohydrates, which sharply increase and then lower sugar, resulting in a feeling of hunger. And excess carbohydrates will find shelter in problem areas, from which we strive to expel them with the help of diet food. , , 
The second drawback is the lack of protein components; without them, problems arise with the functioning of muscles and the formation of new cells.
And another risk factor is fruit acids, which, when ingested, cause increased appetite and also irritate the walls. Both that and another does not fit into a dietary regimen.
Do fruits interfere with weight loss?
Juicy, bright, sweet and sour gifts of the garden and forest leave no one indifferent. They are loved by children and adults of all ages, they are an indispensable ingredient in a balanced diet. And if we are talking about a voluntary diet, which is imposed on themselves by people who want to bring a figure back to normal? What place does fresh fruit take in such a diet? Do fruits interfere with weight loss?
- This question arises for the only reason: sweet fruits contain a lot of sugar, which is by no means a dietary ingredient. On the contrary, an abundance of sugar actively contributes to the deposition of adipose tissue. 
Nutritionists believe that not all fruits for weight loss are suitable, but not all harm the process. It all depends on the type, variety, and also the amount eaten. , Regarding the dosage, everything is simple: a single serving should fit in your hand - an apple, a peach, a few cherries, cherries or other small berries. A serving of melon in pieces is measured in one cup.
- Sugar fruits should be completely excluded from the diet. These are grapes, bananas, mangoes.
The foregoing applies to fresh produce. Fruits in dry and canned form are not dietary for a simple reason: the sugar concentration in them is much higher than in fresh products. What makes losing weight to abandon them. , 
What time is fruit to lose weight?
Does it matter at what time to eat fruit while losing weight? The short answer is before lunch, in extreme cases - no later than 16 hours. The explanation is this: since they contain carbohydrates, they will be spent on physical activity during the day. Eaten at night, when human activity tends to zero, it may well appear in undesirable places - on the waist, hips, buttocks.
When to eat fruit for weight loss regarding basic meals:
- eat 1 fruit 15 minutes before meals; helps to appetite and improve digestion;
- prepare fruit snacks or desserts without increasing calories in sugar, cream, other additives;
- do not mix the fruits of different families, for example, stone fruits or pome fruits - with citrus fruits; it overloads the digestive organs and provokes indigestion, in all its manifestations;
- prefer seasonal fruits locally grown;
- exotic pick from trusted suppliers;
- fruit mass should not exceed 0.3 - 0.5 kg; an increase is allowed with special fruit diets.
The most effective for weight loss - grapefruit, kiwi, pineapple, apple; it is allowed to eat plums, peaches, nectarines, pomelo, pears, apricots, gooseberries, oranges. Unwanted on the table losing weight - dates, bananas, watermelon, grapes, figs, persimmons, melon, mangoes.
Fruit Slimming Breakfast
With all the love for fruit products available to modern people throughout the whole year, one should not forget that historically it has not always been like this. And in fact, the human body is more accustomed to the seasonal consumption of fruits - for weight loss and for the usual diet. Therefore, you should include them correctly in the menu, according to dietary rules and the needs of the body.
- Fruit for slimming breakfast is ideal.
At this time, they are perfectly absorbed and become a source of energy for the whole day - both for the work of the brain and for physical activity. Water and fructose, which are contained in this category of products, are extremely necessary components for the coordinated work of organs and systems. 
Fruits eaten on an empty stomach quickly empty the stomach and are digested in the intestines. If the fruit is a dessert after a denser dish, such as potatoes with meat, then they begin to ferment before reaching the intestines. Improper use of fruits leads to a feeling of an unpleasant aftertaste, uncomfortable heaviness in the abdomen. Often such cases end with a visit to the doctor.
Fruit breakfasts not only make the diet enjoyable, but also bring additional benefits:
- strengthen capillaries and veins;
- prevent thrombosis and cardiac pathologies;
- cleanse the body of harmful components;
- make a person happier; 
- do not take much time.
Light breakfasts, natural juices are easy to prepare, if you make preparations in the evening: wash the fruits, steam the oatmeal and wrap the saucepan in a towel.
“You can develop the habit of eating in the morning,” says nutritionist Alison Hornby. “Start with a light bite, such as pieces of fruit or low-fat yogurt.
"After a while, your morning appetite will naturally increase, and you will probably find that you eat less during the day."
Studies show that people who eat breakfast are leaner because they eat less during the day. 
In the morning, quickly cut the vegetables for the salad or oatmeal, chop the juice with a blender - and the diet breakfast is ready! Add a little honey or nuts, cook a smoothie with kefir or yogurt - and the diet will not be burdensome, but pleasant and tasty.
Fruit in the evening and at night with weight loss
Understanding whether to eat fruit in the evening and at night with weight loss, get acquainted with their effects on digestion. Most of the recommendations come down to the fact that in the morning this category of products is more appropriate. This is due to the characteristics of digestion in an empty stomach. However, fruits for weight loss act individually, in different ways in different people, therefore, as they say, options are possible.
What fruits are allowed to eat after dinner depends on their composition and the effect on digestion. No nutritionist doubts the benefits of citrus. They are sweet, juicy, tasty, while low-calorie; accelerate the secretion of food juices and the pace of digestive processes.
- An orange bitten at night promotes sleep, relieves fatigue, and lowers cholesterol. So, daily consumption of 100% orange juice, rich in flavonoids for 8 weeks, improves cognitive function in healthy elderly people. 
Keep in mind that the benefits of citrus are undeniable for healthy people; the presence of ulcers or gastritis is a contraindication for such a diet.
Kiwi is very effective. Kiwis contain a large amount of vitamin C, vitamin E and K, polyphenols, folate, carotenoids, potassium, fiber and phytochemicals. One study found that consuming two or three kiwi fruits per day for 28 days reduced platelet aggregation response to collagen and ADP by 18% and triglyceride levels in the blood by 15%. Therefore, kiwi can be useful in cardiovascular diseases. In addition, it has antioxidant  and anti-cancer properties, , relieves fatigue and improves physical performance, and  has anti-inflammatory and hepatoprotective effects. 
Kiwi has a beneficial effect on microbial communities in the human colon, reduces abdominal discomfort, due to the water-holding ability of kiwi fibers. The proteolytic enzyme actinidin promotes the digestion of proteins both in the stomach and in the small intestine, therefore it will be useful for people with constipation and other gastrointestinal disorders, including symptoms of irritable bowel syndrome. 
- There are fruits that are not recommended at night, neither during nor after the diet. These are hearty bananas and sweet grapes.
Both types relieve fatigue and weakness, supply energy, and this evening is completely useless - neither in the diet, nor in the usual diet. Sour fruits overload the pancreas, which no one needs either.
- Regarding mangoes, the information is contradictory.
Chemical analysis of mango pulp showed that it has a relatively high calorie content (60 kcal / 100 g fresh weight) and is an important source of potassium, fiber and vitamins. Mango is also a particularly rich source of polyphenols (mangiferin, gallic acid, gallotannins, quercetin, isocvercetin, ellagic acid and β-glucogallin), a diverse group of organic micronutrients that have particular health benefits.  It has antioxidant, anti-inflammatory,  anti-diabetic, anti-cancer, ,  extreme pressure and anti-radical properties.
Some consider them high-calorie and not recommended for the night, others write about mango diets, with the help of which secular ladies seem to have lost weight in past centuries. (As a comment, I would like to ask: why did they need it, if in those days, I remember, there were “pyshechki” in fashion, and not “skeletons”?)
How much fruit to eat when losing weight?
After finding out what kind of fruits, the following question logically arises: how many fruits are there when losing weight? Enough or a little bit - which is better reflected in the body and the pace of weight loss?
Nutritionists have prepared a simple answer: the optimal number of fruits for weight loss is one fruit with a fist or a full glass of fresh berries. The multiplicity of admission is determined depending on the lifestyle of losing weight.
- For sedentary work (in the office or at home), two such servings are sufficient.
- Athletes and people with physical labor need more carbohydrates, so they are allowed four servings daily.
According to caloric content, the fruits can be conditionally divided into three groups. Minimum calories contain melons, watermelons, strawberries; apples, raspberries, cherries belong to medium-calorie; high-calorie - grapes, pear, pomegranate.
When buying vegetables and fruits, one should not forget that imported non-seasonal vegetables are treated with chemicals - to prevent spoilage and decay. Residues of toxic substances used to protect plants from weeds and pests, often in increased doses, fall into the fruits.
All these substances accumulate, therefore, they can cause poisoning and other serious health problems. This is especially dangerous for children who have poorly developed immunity. Adults should also be prudent when choosing not only tasty, but also safe food products.
Vegetables and fruits for quick weight loss
Among plant products, indispensable in the daily menu, we can distinguish a group of vegetables and fruits for quick weight loss. In a separate group they are united by a small amount of sugar and calories. Dietary properties are based on the composition:
- fiber regulates the digestive tract;
- choleretic and diuretic components are present;
- special substances activate metabolism.
Low-calorie representatives of plant products are as follows: cucumbers, pumpkins, spinach and other greens, tomatoes, plums, citrus fruits, green apples, kiwi, pineapple, onions, eggplant, garlic, celery, raw carrots, beets. Fruit and vegetable diets give per month minus 10-12 kg.
- More high-calorie fruits for weight loss are also not enemies, but their number and time of use are clearly regulated by nutritionists.
Vegetables and fruits have a lot of useful and unique, but such foods are poor in protein. What makes such a diet unbalanced and unsafe with prolonged compliance. Therefore, the permissible weight loss period for such a system is one week. Next, you will need to include in the diet proteins of animal origin.
Optimal dates - a day or two or three; You can lose from 0.5 to 3 kg. For one-day unloading, take any of the group of non-starchy vegetables, citrus fruits or sour berries.
The benefits of fruit for weight loss
Many tend to idealize plant foods, especially fruit-vegetables stuffed with vitamins. As if they could be eaten as many as you like, without prohibitions and restrictions, because “there aren’t many vitamins,” and low-calorie fruits do not add kilograms. In fact, fruit for weight loss should be consumed selectively and dosed.
- The use of fruit for weight loss is undeniable if you eat them in moderation, while reducing portions and calorie content of the rest of the food.
But eating exclusively fruits is inappropriate, because it strains the pancreas, leads to spikes in blood sugar. A positive result can only be with a competent combination of the fruit and berry group with everyday food. In the context of weight loss, the emphasis is on seasonal fruits: from strawberries in June to autumn melons and watermelons.
Not all fruits are equally useful for those who want to lose weight. If grapefruits and oranges are known as “fat burners” and are components of many diets, then a banana is considered a fairly satisfying snack. Various grape varieties, watermelon and persimmon also have high calorific value. But almost all berries are on the side of losing weight.
- You should not choose between fresh and processed fruits: canned and dried fruits are much more caloric and you can’t consider them useful for weight loss.
Another plus of fruits is their high fiber content, which contributes to weight loss. The substance stimulates peristalsis, saturates, "sweeps" dirty deposits from the large intestine. The most useful in this sense are prunes, citrus fruits, apples, peaches, and various berries.
What fruits can I eat with weight loss?
When choosing a fruit diet, you should clarify what fruits you can eat when losing weight. Well, if it will be your favorite fruits, the main thing is not to abuse their quantity. After all, any products, including berries and fruits for weight loss, are useful in moderation and on time.
The choice is based on the amount of sugar and calories, special tables have been developed with the designation of these indicators. According to these data, healthy fruits for weight loss are as follows:
Strawberries prevent the development of inflammatory disorders and oxidative stress, reduce obesity-related disorders and the risk of cardiovascular disease, and also protect against various types of cancer. 
Daily consumption of Japanese apricots reduces the symptoms of indigestion, and alleviates the symptoms of GERD. It was reported that Japanese apricots have such useful biological activities as improving the rheological properties of blood, relieve fatigue, protect against human influenza A virus , have anti-cancer and antioxidant effects, and increase immunity. 
It has a powerful anti-inflammatory, antioxidant and antimicrobial effect. 
Red raspberries enhance health, reduce the risk of modern chronic diseases, in particular cardiovascular diseases, diabetes, obesity and Alzheimer's disease. 
Apples are rich in phytochemicals, and epidemiological studies link apple consumption with a reduced risk of certain types of cancer, cardiovascular disease, asthma, and diabetes. They have antioxidant, antiproliferative, hypocholesterolemic properties. 
- cherries and cherries;
Eating cherries and cherries can help improve health by preventing or reducing oxidative stress and inflammation. These berries reduce markers of oxidative stress, inflammation, muscle pain caused by physical exertion and loss of strength, as well as blood pressure. A limited number of published reports also indicate a positive effect of cherry consumption on arthritis, diabetes, blood lipids, sleep, cognitive function, and possibly mood. 
In addition to saturating with vitamins and fiber, breaking down fats and improving digestion, these delicious fruits have additional irreplaceable properties. They quench thirst, increase immunity, cleanse the intestines, rejuvenate the skin, stabilize metabolism. Finally, make the diet delicious and enjoyable!
These fruits go well with other products, in particular with vegetables. Following a diet, include celery, cucumbers, greens, tomatoes, pumpkin, various types of cabbage, carrots, beets in the diet. This is a low-calorie fortified group of products from which it is easy to cook full-fledged food - first courses, side dishes, pies, even desserts. That provides a tasteful variety of diet menus.
One of the few warnings that belong to this group is the allergenic properties of some of them, especially citrus fruits, strawberries.
Low Calorie Slimming Fruits
Any diet system for weight loss is based on the fact that the portions are smaller and the food itself contains few calories. Low calorie slimming fruits fit entirely into this system. Most of them, in addition to carbohydrates, are rich in fiber, vitamins, trace elements, antioxidants - everything that is necessary for the normal functioning of the body.
- The lowest caloric content is noted for cherry plum fruits: 27 kcal / 100g.
Slimming fruits such as pineapples, apricots, quinces, grapefruits, pears, melons, figs, kiwi, lemons, peaches, apples, pomegranates have a calorie content of 30-60 kcal. Fluctuations depend on ripeness, grade, storage conditions.
However, not only calorie content is crucial for weight loss. Avocado fruits with an indicator of 169 kcal is a welcome product in the diet menu, because it contains almost all vitamins, and most importantly, monounsaturated fatty acids that are beneficial for the body.
- A few words about the berries. This is a storehouse of vitamins, and the fruits of a dark color are rich in particularly useful components - antioxidants and polyphenols.
The calorie content of the berry group is related to the amount of carbohydrates: the sweeter the berry, the more calories. Cranberries have the least calories: 26, the maximum belongs to grapes: 65kcal.
Berries, like fruits, should be taken fresh and eaten before dinner. Then fast carbohydrates are effectively spent on physical activity and will not be deposited in the fat depot of losing weight.
Fruits Burning Fats For Fast Weight Loss
It seems that there is no food from which they are losing weight, because any product delivers nutritious and building materials to the body. Therefore, the expression "what would you eat to lose weight" seems absurdly playful. However, nutritionists do not think so and allocate a separate group of fruits that burn fat for quick weight loss.
Burning is used in a figurative sense and does not mean fire, but a waste of energy due to fat reserves. This occurs when there is a lack of calories when subcutaneous deposits of lipids are forced to be consumed. Fiber and flavonoids, which are rich in plant foods, contribute to the process.
- The process of losing weight occurs in one of several ways:
- Some fruits contain metabolism and fat burning ingredients.
- Fruits contain few calories, but they are difficult to digest, which requires additional energy consumption.
- Part of the fruit gives a feeling of fullness, even in small volumes.
- Important cooking methods that reduce calories and fats.
From fat-burning fruit for weight loss, the following are distinguished:
- Grapefruit - if you eat half the fruit before each meal, then for a week you can easily lose 2-3 kg.
- Pineapple - prevents the deposition of fats, stabilizes insulin.
It has anti-inflammatory, antithrombotic and fibrinolytic effects, anti-cancer activity and immunomodulatory effects, and also improves wound healing and blood circulation. Fresh or unpasteurized frozen pineapple juice with proteolytically active bromelain enzymes is safe and reduces the severity of inflammation, as well as the incidence of inflammatory colon neoplasia. 
- Kiwi - burns fat, lowers cholesterol.
Fast fruit days help to lose weight quickly. Such a diet includes juices, salads, water, fresh fruits from the low-calorie group.
What kind of fruit can not be eaten while losing weight?
It is difficult to categorically say what kind of fruit you can not eat when losing weight, because they all contain unique components necessary for the health and full functioning of a person. Thus, the division into healthy and unwholesome fruit for weight loss can be considered conditional. Nevertheless, nutritionists distinguish more high-calorie sugary fruits, which in the diet menu should be avoided or minimized.
Dried fruits loved by many and recommended in many cases contain a concentrated amount of sugars. Prunes, dried apricots, raisins seduce with a rich taste and are easily eaten like sweets.
- In order to avoid an overdose of calories, such delicacies should not be bought for snacks, even to replace more harmful foods - chips, crackers, fatty cakes.
Avocados, bananas, persimmons, grapes, papaya and other sweet fruits are rich in calories. Berries are also selected on the basis of sour-sweet. Viburnum, cranberries, lingonberries are always desired in the diet of losing weight. The daily portion of sour berries is 200-300 g.
The ideal time for any fruit is the first and second breakfasts, up to 200g. In various methods of losing weight, berries are allocated separate places, depending on the stages of the diet. You can find them in the descriptions of specific schemes. Strawberries, blueberries, raspberries, and blueberries are practically not subject to prohibition.
Fruit for weight loss and fat removal, list
Eating the right fruits for weight loss in the right amount helps to improve the figure in a safe way, without strict restrictions and stresses on the body. The technique is based on the fact that existing deposits are reduced, and new ones are not formed.
Fruits for weight loss and fat removal, a list of which is offered, are available at any time of the year. They are rich in useful components, in particular fiber, excellent taste and aroma. They are used as a healthy dessert or snack.
- In the first place is the citrus family. Suppress appetite, burn fat. After eating citruses for several weeks, soon notice a pleasant change to the eye.
Red (or blood-orange) orange (Citrus sinensis (L.) Osbeck) is a pigmented sweet orange variety typical of eastern Sicily (southern Italy), California, and Spain with anti-tumor, anti-inflammatory, and cardiovascular properties. Thanks to substances such as flavonoids, carotenoids, ascorbic acid, hydroxycinnamic acids and anthocyanins, it prevents the development of atherosclerosis, diabetes and cancer. 
- Our native apples and pears act in two ways: thanks to fiber, they quickly saturate, and with the help of pectins they limit the ability to absorb fat. Instead, water is absorbed. Two apples a day are enough to prevent fat storage. Eaten before meals, they interrupt the appetite and reduce the number of calories. Pears have even fewer calories than apples. The consumption of apples and pears contributes to weight loss in overweight women. 
- Blackberries and raspberries are digested slowly, which is good for preventing surges in insulin levels. Fiber provides long-term weight loss.
- Kiwi contains unique burning enzymes and a lot of vitamin C.  Besides a high concentration of vitamin C, kiwi are also a good source of vitamins E and K, folate, K, fiber, carotenoids and polyphenols, and these compounds can also be beneficial to health. Kiwi has been shown to improve digestive health,  modulate lipid profiles ,  and reduce platelet aggregation.  There is some evidence that consuming one to three kiwi per day reduces endogenous levels of oxidized pyrimidines and purines in the DNA of healthy people and affects the activity of DNA recovery
- Avocados are unique in that they combine high calorie content with fat-burning properties and reduce the risk of metabolic syndrome. Effectively suppresses hunger by controlling weight.  Nutritionists recommend eating avocados as part of a healthy diet that aims to increase consumption of fruits and vegetables.
- Figs are used to treat various diseases, including cardiovascular diseases, breathing problems, ulcers, warts, etc. Figs  have also been reported to have antioxidant, antibacterial, antifungal, antispasmodic, antiplatelet, antipyretic, anti-HSV, hemostatic, hypoglycemic, anti-cancer, hepatoprotective, anti-tuberculosis and lipid-lowering effects. 
Eating these fruits does not require strict restrictions and refusals from your favorite foods. Without getting carried away, they can occasionally indulge yourself, without risk ruining the result.
You can lose weight in different ways. It is much nicer to do this with fruit for weight loss than exhausting starvation. Even if the result is not a record, then the vitaminization and strengthening of immunity, thanks to such nutrition, will undoubtedly come.