Fruit diets to lose weight, is it feasible？
Fruit diets to lose weight ，is it feasible？Why does fruit help you lose weight？How shall we arrange Fruit diets in a day？
Summer is coming.
Frivolous clothes can no longer cover your fat, lose weight is a hot topic, and “fruit lose weight” seems to be the biggest temptation forever.
Many people are perfectly happy to eat fruit and skip dinner. But, fruit eats when a meal, can reduce weight really? Health?
Let’s hear from a nutrition expert:
Experience can be found from past years, some people are thin after eating fruit, but others seem not only did not lose, but also gain weight.
Why does fruit diets help you lose weight？
- Large water and volume
Fruit is usually around 90% water, which means it’s bulky and low in dry matter.
- Less fat
With the exception of durian and avocado (also known as avocados), fruit is usually less than 1% fat and can be as low as 0.2%.
- Less starch, sugar is not high
In addition to bananas, fruit is also low in starch and protein.
Most of the calories in fruit, then, come from sugar. However, the sugar content of most fruits is not very high either, generally within 10%. Only grapes, dates, bananas and other high content.
For example, apples contain 8-10% sugar, and 100 grams of apples contain about 50-60 kcal.
The figure is similar to that of milk and much lower than that of rice flour (350 kcal in 100 grams) and biscuit cake (400 to 600 kcal in 100 grams).
If the use of fruit to replace tempting biscuits and desserts, it is quite conducive to weight loss, but also on the prevention of fatty liver, hypertension, coronary heart disease is also beneficial.
Because fruit provides more potassium, magnesium, vitamin C, pectin and a variety of antioxidants.
However, every coin has its disadvantages.So does Fruit diets to lose weight
Fruit also has many nutritional disadvantages
Vitamin B1 and iron, zinc and other elements in the fruit are very low, the protein in the fruit is quite insufficient.
If you only eat fruit, you’re in trouble. This can cause a decrease in protein intake throughout the day, which can easily lead to “edema disease.”
People who eat only fruit, especially girls, may find themselves:
Hair loss is a lot, the skin is loose and easy to swell, the face is dim, for a long time, it is likely to reduce the amount of menstruation or even do not come to menstruation.
This is what malnutrition does.
Therefore, eating only fruit to lose weight is absolutely not sustainable for a long time.
Eat fruit instead of dinner
This is not to say, as long as the dinner fruit will be thin, still have limits.
We often recommend that 200 to 350 grams of fruit a day be saved for dinner.
Here are 4 key points to lose weight effectively and healthily.
First, switch to fruit only for dinner.
This way, you can stay away from greasy meals at night.
Breakfast and lunch should follow the normal diet, balanced nutrition, the best is 70 percent full.
Second, in the evening to supplement a cup of yogurt or milk, make up for the lack of protein.
Third, be sure to eat some meat or fish or eggs at noon.
It can make up for the lack of trace elements, iron and zinc in milk.
Fourth, it is best to add a compound nutritional supplement, for peace of mind.
Why does eating fruit get fat?
There are two meanings here.
Because eat fruit for a long time, cause body metabolism disorder, protein is serious insufficient… Weight regained.
Want to end fruit to reduce weight only next, restore normal diet, the body nature is anxious to fill lost protein come back. Protein, however, is not a dry powder in the body.
One kilogram of body protein combines two to three kilograms of water.
So, as a result of the protein increase, the weight comes back quickly. The other way around, when you lose weight, you lose fat slowly
So, reduce body protein weight loss, also reduce water to support weight loss.
Too much fruit.
A lot of people think fruit is food reducing weight, how to eat won’t be fat, then do not set limits to eat.
The sugar in fruits is ultimately the same thing as the sugar in sweet drinks and desserts. Do not be deceived by such beautiful words as “fructose”, fructose to eat and not consumed words, still let people grow fat.
