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What are the best fruits for weight loss? One of the hardest parts of any diet is curbing your cravings for sweets. But when it comes to dieting, not all sugar is created equal. While your diet has strict rules about refined sugars in foods like cakes and cookies, natural sugars are not allowed above the permitted limit.
– Fruit is a nutritious food to eat during weight loss, and it can be used as a treat and can also reduce cravings for other sweet foods. -He said Ami ShapiroRD, founder of Real Nutrition. Fruit can also help you feel fuller for longer due to its multiple types of fiber content. But that doesn’t mean you shouldn’t watch your sugar intake when eating fruit. Too much sugar can still derail your weight loss goals, and eating a lot of fruit is a recipe for a big sugar rush.
If you’re trying to lose weight, Shapiro recommends eating up to two servings of fruit a day, or three if you’re active. Portions of fruit can also be whole fruit, something you can reach for first, like an apple or orange, or a bowl of cut fruit, like a fruit salad. You should eat your fruit fresh; don’t eat large amounts of dried fruit if you’re trying to lose weight, Shapiro advises, because the sugars in dried fruit become more concentrated as the volume decreases.
– The dried fruit portion is small, very sweet, and full of sugar – she said and added:
– For example, four slices of dried mango contain 29 grams of sugar.
Shapiro stressed that people eat too much dried fruit because the serving size is small. But if you eat fresh fruit, it will guide you in the direction of your weight loss goal. If you want to know which fruits are best for weight loss, check out Shapiro’s list of 11 fruits that he recommends. They are highest in fiber and lowest in sugar, making them the healthiest choices for weight loss. Also read: This homemade rice cracker is just what you need right now
The best fruits for weight loss
berry
Shapiro said she likes to recommend berries because they are high in fiber.
– Berries are my favorite fruit and I recommend them because they have the most fiber and the least sugar and are full of antioxidants which are very beneficial to health. Raspberries, blackberries and strawberries are all excellent fruits for weight loss.
Per Serving:
Strawberries: 46 calories, 11.1 grams carbohydrates, 7 grams sugar, 1 gram protein, 0.4 grams fat, 1.4 grams sodium, 2.9 grams fiber
Blackberries: 84 calories, 21 grams carbs, 14.7 grams sugar, 1 gram protein, 0.5 grams fat, 1.5 grams sodium, 3.6 grams fiber
Raspberries: 64 calories, 14.7 grams carbs, 5.4 grams sugar, 1.5 grams protein, 0.8 grams fat, 1.2 grams sodium, 8 grams fiber
Stone
If you want to enjoy something sweet that’s equally nutritious, consider kiwi fruit.
– Rich in vitamin C, not too sweet but still juicy and refreshing – Shapiro said
Per Serving: 108 calories, 26 g carbs, 16 g sugar, 2 g protein, 0.9 g fat, 5.3 g sodium, 5.3 g fiber
watermelon
Watermelon is 90% water, which not only helps you stay hydrated but also helps you feel fuller for longer.
Per Serving: Each serving contains 46 calories, 11.5 grams of carbohydrates, 9.4 grams of sugar, 0.9 protein, 0.2 grams of fat, 1.5 grams of sodium, and 0.6 grams of fiber.
apple
– Apples are high in fiber, which can keep you full and mentally satisfied. They have a wonderful crunch and texture that satisfies your need to chew. – Shapiro said.
If you’re looking for a tasty and healthy dessert, Šapiro recommends washing and baking the apples.
Per Serving: 65 calories, 17.3 carbs, 13 g sugar, 0.3 g protein, 0.2 g fat, 1.2 g sodium, 3 g fiber.
pawpaw
Papaya is rich in enzymes that easily penetrate the gastrointestinal tract and regulate digestion, Shapiro said. The fruit is low in calories and high in fiber. It’s delicious on its own, but they say it’s even better with lemon juice and a little sea salt.
Per Serving: 60.2 calories, 15.1 g carbs, 10.9 g sugars, 0.7 g protein, 0.4 g fat, 11.2 g sodium, 2.4 g fiber.
lemon
– Drinking plenty of fluids is the most important part of any diet, and adding lemon to your water will make it more delicious so you’ll want to drink more. – Shapiro said.
Per Serving: 61.5 calories, 19.8 g carbs, 5.3 g sugars, 2.3 g protein, 0.6 g fat, 4.2 g sodium, 5.9 g fiber.
Grapefruit
Grapefruit is low in sugar, high in fiber, and a large portion size means you’ll likely feel a rush of satisfaction after eating it. According to a study in the journal Nutrition and Metabolism, people who ate grapefruit or drank grapefruit juice before meals for 12 weeks lost 7.1 percent of their body weight.
Per Serving: 73.6 calories, 18.6 g carbs, 16.1 sugars, 1.5 g protein, 0.2 g fat, 0 g sodium, 2.5 g fiber.
sorry
These fruits may be hard to find, but Shapiro says frozen packages and ground berries can be added to smoothies or porridge, and as long as you use something unsweetened, they can be healthy. Acai berries are an excellent antioxidant with very little sugar and a lot of fiber — a magical combination.
Per Serving: 70 calories, 4 g carbs, 2 g sugar, 1 g protein, 5 g fat, 10 mg sodium, 2 g fiber.
Pineapple
– It’s juicy and rich in bromelain, which aids digestion by breaking down protein – Shapiro said. Note that pineapple is high in sugar, so be mindful of portion sizes.
Per Serving: 82.5 calories, 21.6 g carbs, 16.3 g sugars, 0.9 g protein, 0.2 g fat, 1.7 g sodium, 2.3 g fiber.
avocado
Avocados contain more calories than most other fruits. But according to a study published in the Journal of Nutrition, having it in your food can reduce your appetite. People who included avocado in their meals felt fuller for five hours after lunch.
Per Serving: 218 calories, 11.6 g carbs, 0.9 g sugar, 2.7 g protein, 19.9 g fat, 9.5 g sodium, 9.1 g fiber.
pear
– Pears are another fiber-rich fruit that can help you feel fuller longer and keep your digestive system running smoothly. – Shapiro said.
Per Serving: 85.5 calories, 22.8 g carbs, 14.6 g sugars, 0.5 g protein, 0.2 g fat, 1.5 g sodium, 4.7 g fiber.
Source: Lepotaizdravlje.rs
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