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Slimming Fruit Recipes

Medical expert of the article

Gastroenterologist
, medical expert
Last reviewed: 16.04.2020

Most recipes from fruit for weight loss are delicious vitamin salads, fresh and smoothies, yogurts and other drinks. They are posted on the web along with colorful illustrations and step-by-step instructions, which you don’t need to copy. We restrict ourselves to general information on the use of fruit for weight loss. In particular, it is desirable to prepare such dishes for breakfast and afternoon snack, without fatty and sweet additives, so as not to increase the number of extra calories.

Smoothies are prepared using a household blender. These are cocktails of uniform consistency from one type or assorted fruits, with the addition of ice, juice, ice cream, water, milk, kefir. Easy to prepare at home, from washed and peeled fruits.

  • Diet smoothie recipes: pineapple + pear, apple + celery.

Varied menu helps baked fruits: apples, pears, grapefruits. They require a minimum of costs and time, gently but effectively affect digestion and promote weight loss. When baking, it is allowed to add a little cinnamon, honey, vanillin. Additives add new aromatic notes and do not increase calorie content.

  • Salad can be made from anything.

Take any of the allowed fruits for weight loss , cut into cubes, pour yogurt - and the diet dessert is ready. Fruits are combined with other categories of products - fermented milk, the same cottage cheese. Raspberries + cottage cheese - an excellent breakfast, not only during the diet period, but also at any other time. [1]

With all the benefits, vitamin dishes can not be abused. Especially juices that are easy to drink, resulting in an overdose of sugar and vitamins.

Fruit smoothies in a blender for weight loss

This drink was formerly called “juice with pulp”, now we use the short word of foreign origin “smoothie”. Prepare a smoothie of fruits in a blender to lose weight or quench your thirst. This is a fabulously delicious drink, regardless of which fruit or assortment is prepared. With maximum confidence, it can be argued that there is no person who would not have liked the various options for smoothies.

Fresh fruit drinks for weight loss have the following properties:

  • saturated with vitamins;
  • supply energy components;
  • stabilize the digestive tract;
  • strengthen defenses;
  • improve your mood.

Smoothies rightfully occupy important positions in the healthy nutrition system, so they can be drunk at any time of the day, including for snacking with diets. Cooking them is simple, the main thing is to have access to a blender or food processor with the appropriate function. Washed and peeled fruits are cut into slices, knocked down in a bowl for several minutes until a homogeneous consistency is obtained. If your appliance is equipped with several speeds, start at a lower speed.

A blender can handle any vegetable, fruit and berry. The main thing is that the raw materials are ripe and fresh. Each type of cocktail is beautiful in its own way, seductive in taste and aroma. You can add tea, nuts, vanilla, cream to the drink, but this is not for everybody. But a natural drink is the most pleasant and healthy.

Slimming oatmeal

Oatmeal is an essential attribute of a healthy diet. Hearty, tasty porridge is useful in any form: with milk, honey, jam, nuts. And oatmeal with fruit is the number one dish for weight loss, combining the benefits of both ingredients. A little processed product is more beneficial than muesli or oatmeal.

Studies show that oats have beneficial effects on the health of the gastrointestinal tract (Anderson and Bridges 1993; Wrick 1993, 1994; Stark and Madar 1994) and also have anti-cancer effects (Oku 1994; Salminen et al. 1998; Gallaher 2000). Dietary fibers, β-glucans, functional proteins, lipid and starch components, phytochemicals, phenolic compounds, ester alkyl conjugates (Daniels and Martin 1967), ester and ester glycerides (Collins 1986), anthranilic acids and avenantramides present in oat grain ) (Dimberg et al. 1993) have a high level of antioxidant activity. [2]

Oatmeal has anti-inflammatory and antihistamine activity. Avenantramides, a component of whole oat grains, can inhibit the activity of the nuclear factor Kappa-B and the release of pro-inflammatory cytokines and histamine, well-known key mechanisms in the pathophysiology of inflammatory dermatoses, atopic dermatitis, psoriasis, drug rash and other conditions. [3], [4]

  • Oatmeal contains two types of fiber: soluble, which stimulates intestinal motility, and insoluble, to restore microflora.

Fruits for weight loss, added to oatmeal, not only improve the taste, but also enrich it with vitamins, minerals, fiber. In addition to weight loss, the digestive system is cleansed.

  • Dietary oatmeal is prepared on water, without salt, sugar, oil.

Berries, dried fruits or nuts are added to the dish, a small handful per serving. Raw cereals are brewed, if flakes are still used, they can be poured with cold water in the evening. This method is useful in terms of maintaining useful components.

Oatmeal with fruits will come in handy not only during the diet period, but also at any time for people of all ages. Dietary rules also include fractional nutrition, light fruit and vegetable snacks, and plenty of drink. You can lose weight this way for 7-10 days.

Kefir with fruit for weight loss

Kefir and fruit diets combine the beneficial properties of both products. Kefir belongs to the most useful sour-milk drinks: it supplies amino acids, minerals, milk fats, and helps to normalize intestinal microflora.

Kefir is a natural complex fermented milk product containing more than 50 types of probiotic bacteria and yeast. It has many properties that provide health benefits, including can be used against obesity and hepatic steatosis. It has antioxidant, antiallergenic, antitumor, anti-inflammatory, hypocholesterolemic, antimicrobial, laxative, antihypertensive, immunomodulating properties. Kefir can modulate the intestinal microbiota. [5],  [6], [7]

Slimming fruits are interesting as a source of dietary fiber, vitamins, and enzymes.

  • Kefir with fruit for weight loss is used for short-term diets to correct the figure and effectively clean the digestive tract. In any case, for the duration of the diet, all sweets, salt, flour products and alcoholic beverages should be discarded.

The three-day diet recommends the following mode: eat 1 to 1.5 kg of fruits or berries during the day and drink from a liter to two fermented milk drinks. The interval between doses is about 2 hours. In addition to kefir, drink clean water, unsweetened tea. This option predicts weight loss of up to 3kg.

The five-day diet includes an expanded diet: boiled chicken fillet, a steep egg, dried or fresh plums, apples or other low-sugar fruits are additionally consumed. Food 7 times, the last glass of kefir - no later than 20 hours.

7-day kefir-fruit diet contains all the components necessary for the life of the body. Cottage cheese, vegetables, fish or chicken, beef, fresh juices, green tea provide a complete and balanced diet. Fractional nutrition and low-fat kefir at night are relevant, as in the 5-day version.

Diets are tolerated easily, without the excruciating hunger and weakness inherent in many other methods of losing weight.

Slimming Fruit Salad

Dietary fruit salad for weight loss is especially useful in the morning - for breakfast or a snack after dinner. The berries are fresh, not frozen, seasoned (or not seasoned) with unsweetened yogurt. All kinds of fruit combinations, with the exception of unsuitable fruits for weight loss.

  • For salad take from three to six or more ingredients. The combination is for everybody.

Popular ingredients are apples, kiwi, pineapple, orange or grapefruit, blueberries, raspberries. If citruses cause allergies, they are not included in the recipe. Prepare a standard portion, no frills and fatty additives.

The classic diet is a salad with pineapple. If the fat burner does not irritate the stomach with its acid, then it can be combined with chicken, preparing not just a snack, but a full-fledged hearty dish. Boiled meat and fresh pineapple are cut into pieces, watered with bio-yogurt and spread on lettuce leaves.

It is fashionable not only to cut apples into slices, but also to rub or shred straws. Carrots or pumpkins are added to them, seasoned so that fat-soluble vitamins are absorbed. Apples can be combined with more savory ingredients such as sauerkraut, dill and cucumbers.

  • Bananas are often found in recipes, although pure banana is spoken of as a forbidden fruit for weight loss. The same goes for grapes. Perhaps they are allowed in salads, because in a minimal amount they do not greatly affect the total calorie content.

It is hardly worth reminding that fruits should be selected environmentally friendly, thoroughly washed and cleaned, cut with a sharp knife to maintain maximum juice. Slices nicely laid on a plate or placed in a bowl improve appetite and cheer up.

Curd with fruit for dinner with weight loss

Most people are confident in the dietary benefits of cottage cheese: that it can not do harm and that it can be eaten when and how much. The same can be said about fruits. Why the question arises about cottage cheese with fruit for dinner with weight loss? Are these products combined in the dietary sense of the word?

Homemade cheese is a storehouse of vitamins, calcium, milk proteins. Low-fat low-fat product, which gives a feeling of satiety [8]and makes it an important ingredient for weight loss. There is nothing to say about fruit for weight loss: even their children have heard about their benefits, whom their parents fed with fortified foods.

Nutritionists argue that fresh cottage cheese, anyone losing weight with a clear conscience can eat in the evening without risking spoiling the expected result of losing weight. At the same time, the combination of these products in a dietary sense is impractical for at least two reasons:

  • supplements greatly increase calorie content;
  • they can be allergenic.

Eating cottage cheese with additives of honey, dried or fresh fruit or nuts for a breakfast, the person uses the received energy with benefit: for work, study, other active work. While in the evening calories will not be wasted, instead they will conveniently settle in their favorite places, and from where they are, in fact, called for dietary events.

  • The concept of "at night" in modern dietetics is vague.

Some believe that this is not later than 17 or 18 hours. Others reasonably object that a busy person is only after 18 and can finally eat normally. Therefore, those who lose weight are allowed to eat in the evening, up to 21.00. But here already without any concessions. Consume up to 150g of the product to drown out hunger, but do not overload the stomach. Because, according to nutritionists, falling asleep half-starving is bad for the body.

Buckwheat with fruit for weight loss

Buckwheat has unique nutritional and dietary properties. Buckwheat cereals are on the menu of children, adults and the elderly, patients of various departments, as well as people who care about their health and shape. Among such people, buckwheat mono-diet, as well as buckwheat with fruit for weight loss, are especially popular.

Buckwheat has a wide range of health benefits: prebiotic, neuroprotective, [9]antioxidant, anti-inflammatory, antitumor and antioxidant. These beneficial effects were partially related to the presence of flavonoids, rutin, and quercetin. [10] There are reports of buckwheat's ability to reduce hyperlipidemia (from 2% to 74%),  [11]blood pressure and improve weight regulation, can have a beneficial effect on diabetes, since it lowers blood glucose levels after eating, has potential therapeutic applications for the treatment of Alzheimer's disease. [12]

Buckwheat has an anticarcinogenic effect due to the content of the naphodiantrone phagopyrin. [13]Samel and Witte (1994) also suggested that phagopyrine is a potent protein tyrosine kinase (PTK) inhibitor that can control the proliferative process of cancer cells and therefore has a high anticarcinogenic effect. [14]

  • The fruit-buckwheat technique is convenient in that you do not have to suffer greatly from hunger. Satiety is provided by additional dietary ingredients - vegetables.

The bottom line is that the listed components must be present on the table at every meal. This mode with fruit for weight loss allows you to lose from 2 to 4 kg, and most importantly - do not pick them up again. At the same time, it is possible to effectively cleanse the body of ballast and toxic waste.

The nuances of the diet:

  • do not salt, do not sweeten buckwheat;
  • drink pure water and tea from herbs;
  • to replenish the sugar necessary for brain function, drink a cup of water with a spoon of honey once a day.

From fruits choose oranges or apples (in no case grapes, not bananas). The last meal is around six in the evening. If hunger prevents you from falling asleep, allow yourself a glass of kefir in half with water. The drink will muffle the unpleasant feeling and will not exceed the calorie norm.

The uniform buckwheat menu is not to everyone's taste. Added fruits not only enrich the diet with vitamin-mineral substances, but also add a pleasant taste to fresh porridge. The result is worth the feat. After 10 days, you can lose up to 5kg.

The benefits of pamela fruit for weight loss

About fruits called pamela (or pomelo) we heard relatively recently. They resemble grapefruits, but larger and greenish in color. Like other citruses, they are rich in pectins, vitamins, essential oils, and minerals. The pomelo extract has an antiglycosizing effect and prevents diabetic complications and aging.  [15]Fruit improves working capacity and tone, relieves depression and fatigue. The study showed that pomelo peel extracts have an antimetabolic effect, prevent weight gain, reduce fasting blood glucose levels, liver lipid levels and improve glucose tolerance and insulin resistance. [16]

There are pink, red, white varieties of pomelo. There are fruits up to 10 kg scales, with a diameter of 30 cm.

  • But the main thing is that pamela is still that fruit for weight loss! Quickly satisfies hunger and helps to lose weight, without denying yourself your favorite food.

The use of pamela fruit for weight loss is associated with an abundance of coarse fibers in the exotic fruits, which create a feeling of satiety, but are not digested and do not lie in the digestive tract. They swell, absorb everything superfluous and harmful, and sweep this garbage from the digestive organs with a "brush", consider it from the body in general.

  • In the dietary sense, it is also important that the product is low-fat - only 32kcal / 100g. Eating even several large slices, the calorific value will not increase to critical indicators.

Pomelo positively affects bones, teeth and gums, stimulates the production of antibodies, that is, increases the body's immune capabilities. The presence of potassium is good for the heart and vascular system: it prevents heart attacks, strokes, and atherosclerosis.

  • For weight loss, it is useful to use slices with membranes, which are the notorious fiber.

If you make fruit salads and smoothies, then the slices need to be cleaned. There is no definite daily norm; more precisely, nutritionists do not have a single opinion on this matter. Probably, the truth, as always, is in the middle, and there is also advice - to listen to your body and go towards it in a dietary dosage pomelo.

Useful properties of kiwi for weight loss

Beautiful cross-sectional green with granular interspersed kiwi (Chinese gooseberry) is an excellent fruit for weight loss. Some nutritionists consider him the leader in this process - on the simple basis that the useful properties of kiwi for weight loss are obvious.

  • Especially by the way, a kiwi diet in the cold season, for the prevention of vitamin deficiencies and seasonal ailments.

Indeed, one kiwi contains a daily norm of anti-cold vitamin C. There is a lot of water in the fruits, breaking down fats and stimulating the metabolism of components. Dietary fruit saturates and eliminates excess weight, compensates for the lack of vitamins and improves digestion. [17]

Kiwi is not only consumed in its purest form. There are quite interesting recipes combining fruit with other dietary components, for example, a fat-burning drink made from kiwi, 2 slices of lemon, a spoon of honey, a cup of water, parsley and mint. The components are brought down by a blender, they are drunk twice a day for 150 ml.

The unloading diet is carried out on kiwi, oatmeal and kefir. Effective fasting days - on yogurt and kiwi fruits, several at a time. It is even advised to eat the peel, previously washing the villi with a towel. It has a lot of fiber, helping to clean the gastrointestinal tract from feces and toxins.

Garnet

A fruit whose unique properties were highly sought after by ancient healers, modern nutritionists consider one of their effective fruits for weight loss. The proper use of pomegranates helps to strengthen health and improve appearance. The inclusion of pomegranate in the diet allows you to effortlessly accelerate weight loss, from 5 kg per week.

Entire groups of vitamins and minerals, unique amino acids and antioxidants, tannins and building components make the fruit useful not only in the dietary sense of the word, but also as an ingredient in the daily menu.

Pomegranate juice is a fruit juice rich in polyphenols with a high antioxidant ability. In limited studies, pomegranate juice has been shown to have significant anti-atherogenic, antiplatelet, [18]antioxidant, antihypertensive, anti-inflammatory and anti-carcinogenic effects. [19], [20]

Pomegranate has antimicrobial and anticarcinogenic properties. Daily consumption of pomegranate juice for 2 weeks by patients with hypertension reduces ACE activity by 36% and systolic blood pressure by 5%. Long-term consumption of pomegranate juice (over 3 years) by patients with carotid stenosis reduces systolic blood pressure by 12%, reduces the total thickness of the intima-media of the carotid artery to 30%. [21]

The antioxidant potential of pomegranate juice is higher than that of red wine and green tea. Pomegranate juice reduces macrophage oxidative stress, free radicals and lipid peroxidation. [22]

Pomegranate extracts can be used in the treatment of dental conditions, bacterial infections and antibiotic resistance, cerebral ischemia in children, male infertility, Alzheimer's disease, arthritis and obesity. [23]

  • The fetus is especially appropriate in a vegetarian diet, because it can partially compensate for the lack of animal fats.
  • Women with the help of pomegranates restore hormonal balance and eliminate discomfort.
  • Pomegranate helps men increase potency. [24]

There are prospects for the use of pomegranate extracts in the treatment of erectile dysfunction, benign prostatic hyperplasia and prostate cancer. [25]

Granular fruits increase appetite, so it’s better to eat them after a meal. And not at night, so as not to burden the digestive tract with a digestible product. Developed diets for 5, 10, 21 days.

  • On the Internet, capsule preparations with the words "Pomegranate" are promoted actively, promising weight loss through independent body weight loss.

And first of all, fats disappear from problem areas. The active substance is pomegranate extract with antioxidant properties.

In order to lose weight, it is recommended to drink 1-2 capsules half an hour before breakfast, with boiled water. During the day, use at least 2 liters of water and do not be lazy to move more.

Pear

Juicy meaty fruits of pears have a unique set of vitamins, essential oils, tannins, fiber, and minerals. Their maximum is concentrated in large ripe fruits. It would seem that sweet fragrant pears do not look like a dietary product. In fact, the pear variety of the fruit diet exists, and the pears themselves are not limited to.

Pears, like apples, are rich in fructose, and the high fiber content probably explains its laxative properties. Pears contain many antioxidants, phenolic compounds and anthocyanins. Studies show that pears can regulate alcohol metabolism, protect against ulcers, and lower plasma lipids. 

Pears are an excellent source of vitamin C and potassium; they are rich in fructose and sorbitol. When combined with dietary fiber, pear intake should improve bowel health and prevent constipation.

Pear and apple consumption in prospective cohort studies has been associated with less type 2 diabetes and stroke. [26]

Fruit for weight loss is eaten after the main meal, but not immediately, but after a half to two hours. Fatty, heavy, high-calorie dishes are excluded from the diet. Leave sour-milk, dietary meat, fish food, eggs, unsweetened cereals. Pears, like dessert or snack, are saturated with fiber, due to their fiber content they give a feeling of satiety and help to moderate appetite.

  • Not only pears are useful, but also pear juice, compote from dried fruits. All this is consumed in between meals, otherwise fermentation and digestion are disrupted.

Pears are eaten together with the peel, it is it that is the source of fiber, which removes toxins and food pollution from the intestines. During the diet should eat 7-8 pears. They can be combined with apples that have a higher calorie content, although usually pears taste sweeter.

A single dose in the proportion of 1 apple + 2 pears will be correct. Thanks to this simple diet, you can lose 3-5 kg per week. Losing weight for longer in a row is not recommended; you can repeat the diet no earlier than after 2 months.

Fruit bash tablets and capsules

On the basis of berries and fruits for weight loss, many drugs have been created that are popularized by advertising on the Internet and the media. The recipe uses unique substances created by nature for the breakdown and elimination of fats. Not all plants can grow everywhere, and in the form of pharmaceuticals it is convenient to deliver them to all corners of the globe.

  • Thanks to this, bash fruit in tablets and capsules is available in Ukraine, although the plant is home to the Amazon basin in faraway Brazil.

Allegedly, the drug breaks down fatty tissues, including long-standing reserves, removes toxins, and improves metabolism. Not only subcutaneous, but also fats of internal organs are burned, and cholesterol falls in the blood. Vitamins, enzymes, antioxidants heal the body and make it resistant to stress.

  • On sites that are not credible, published materials about one of the Chinese companies producing dietary supplements, including fruit bash.

An analysis of the active ingredients with an incomprehensible effect is given, either because of an illiterate translation of the instructions, or of the dubious quality of the drug in general. Therefore, those who wish to take a weight loss course with the help of bash should study in detail both recommendations, and contraindications, and reviews of experienced people in order to learn more about the effectiveness and side effects of the drug.

In fact, we are talking about the oilseed crop of Jatropha curcas,  [27]which is not suitable for food production. [28]  Jatropha curcas is a drought tolerant perennial. In recent years, the jatropha has become known as a source of biodiesel; in addition, the plant also has several medicinal uses. Most parts of this plant are used to treat various human diseases and veterinary medicine. It serves as a disinfectant for infections of the oral cavity in children, has anti-cancer properties, and is used externally against skin diseases and ulcers among livestock. Leaves contain apigenin, vitexin and isovitexin, which allow them to be used against malaria, rheumatic and muscle pain. The antibiotic activity of the jatropha has been observed against organisms, including Staphylococcus aureus and Escherichia coli. There are some chemical compounds in its seeds, including curcin (alkaloid), which make it unsuitable for ordinary human consumption. The roots are known to contain an antidote against snake venom. Root extract also helps control gum bleeding. Many of these traditional medicinal properties of Jatropha curcas require in-depth study in terms of their toxicological effects. [29]

Fasting days on fruit slimming

Creative diet options with fruit for weight loss include a wide range of vegetable, and not only products. They are consumed in kind, they prepare juices, salads, desserts. Supplemented with fermented milk drinks, herbs, broths. Fasting days on fruit for weight loss even end with a glass of red wine.

  • Fruits are allowed at one’s own discretion. Perhaps with the help of the suggested recommendations.
  1. Start with your favorite berries or fruits, without limiting yourself in quantity. This will help to see the reaction of the body to such a diet.
  2. Take into account calories.
  3. If you want to cleanse the body, prefer the fruits of the red and purple spectrum.
  4. Consider the effect of fruit color on the psycho-emotional state of a person:
  • warm shades increase tone, energize, reduce pressure;
  • light green-yellow tones soothe, stimulate the brain, remove fluid;
  • violet, brown colors improve sleep, relieve depressed mood, have a positive effect on hearing and vision.

Fruit diets are pleasant and not burdensome, but there is a flip side to the coin. The truth is that there are drawbacks - heartburn, gas, flatulence, discomfort in the stomach. Acids, which are rich in fruits, destroy the enamel on the teeth, increase acidity, provoke diarrhea and migraine.

Unloading is accompanied by an obsessive feeling of hunger, especially in the afternoon. In order to avoid a breakdown at such moments, it is allowed to muffle hunger with a piece of fish, cottage cheese, meat, seafood.

7 best fruits for weight loss

Citrus fruits are the leaders in all slimming fruit ratings, sometimes changing places: orange, grapefruit, lemon, orange. They normalize the metabolism, prevent the formation of fatty deposits. For weight loss, two to three fruits are consumed daily, a glass of fresh in the morning and afternoon. Lemon juice is also used in special dietary diets to reduce body weight.

  • In addition to citrus fruits, the list of 7 best fruits for weight loss includes:
  1. Pineapples - help break down fats that come with food.
  2. Kiwi - affects protein metabolism and breaks down lipids.
  3. Pear - rich in fiber, organic acids and essential oils that positively affect the mood of losing weight.
  4. Apple - different balance of vitamins and minerals, prevents the development of cardiac pathologies.
  5. Blueberries - resists the overpopulation of fat cells, replenishes the vitamin supply.

Blueberries improve vascular function due to the presence of anthocyanins. [30]It has antioxidant and anti-inflammatory effects, moderate blueberry supplements can bring neurocognitive benefits, preventing or reducing the processes of neurodegeneration. [31] Improves glucose tolerance and prevents the development of type 2 diabetes. [32]

  1. Strawberry - speeds up metabolism, supplies enzymes and hormones needed by the body.

Fruits are useful fresh, baked (apples, pears), in the form of juices. On the basis of fruits, mono-diets and fasting days have been developed, in particular apple days (one and a half kilograms of green fruits should be consumed per day).

It is believed that more suitable fruits are soft shades: green, light green, yellowish. For all its usefulness, many fruits can adversely affect the stomach and digestion. Therefore, choosing a weight loss system, pay attention to all contraindications.

Green Slimming Vegetables

The so-called green diet helps in cases where we are not talking about record weight loss. This is a diet that provides a loss of several kilograms and delicate body shaping. It is no coincidence that a green diet was named: its peculiarity is that it consists of specially selected fruits and green vegetables for weight loss.

  • Asparagus, various varieties of cabbage, cucumbers, spicy greens and leafy species, zucchini, peppers, peas - minimally high-calorie vegetables, rich in mineral and vitamin components. They improve immunity and metabolism.

Green slimming fruits are also included in the diet. They choose lime, avocado, kiwi, grapes, gooseberries, pears (Conference grade), apples of Golden and Simirenka varieties.

All these products have an undoubted dietary property - suppress appetite. Psychologists explain the phenomenon in their own way: as if bright, shiny things, including products, attract human attention and subconsciously stimulate appetite.

  • Calm shades, especially the green color scheme, do not cause a desire to eat the product.

So, a red apple for our brain seems more appetizing than a ripe and tasty, but green hue. The conclusion is as follows: a person who wants to lose weight should eat what looks less appetizing, so he will eat less and, obviously, lose weight.

Nutritionists agree, but have their own version of what is happening. They believe that green plant products contain a substance that prevents the conversion of carbohydrates into fats. In principle, losing weight does not matter how the process occurs; the main thing is to effectively and without harm to health.


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