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There is a misconception that in order to lose weight, you need to completely eliminate fruit from your daily diet. This misconception is being erroneously spread by some dieters who blame the naturally occurring sugars in fruits behind the weight gain. While fruit contains natural sugars, it also contains fiber and water, which helps slow down the absorption of sugar and prevent a spike in blood sugar. In addition, fruits are full of nutrients and antioxidants that nourish the body. Fruits like papaya, banana, avocado, kiwi, pomegranate, and peach contain magnesium, iron, and zinc that greatly boost metabolism and as we all know, a strong metabolism means more calories burned. Well, there are studies to back up how fruits don’t get in the way of your weight loss goals – a 12-year prospective study of a large cohort of overweight middle-aged nurses with a BMI of 24.9kg showed that increasing the amount of fruit in the diet reduced the likelihood of becoming obese. . Other prospective studies have also found negative associations between fruit intake and weight gain when eaten within daily calorie limits. Therefore, it is essential to remember that fruits provide a wealth of essential nutrients and do not cause obesity when they are part of a balanced diet. They also make a good snack option—in fact, they’re more satiating than a bag of potato chips. These naturally sweet foods help you feel fuller for longer, curb cravings for sweets and prevent mindless snacking on unhealthy options until your next meal. Now comes the most important question – what fruit can serve as a perfect snack when hunger pangs strike between main meals? There is a wide variety to choose from, each with its own unique taste, texture, and nutritional profile, but here is a list of 6 ideal fruits that can make excellent snack options, either on their own or with other ingredients:
1. Apple:
An apple a day keeps the scales away! Unless, of course, you eat a hundred apples a day! An apple makes a great snack with a tablespoon of peanut butter – it’s a match made in heaven! Apples are high in fiber, along with vitamin C and other minerals. With peanut butter protein joining in, this snack mix will keep you fuller for longer and help burn a few calories, too.
2. Bananas:
They provide a quick boost of energy with their natural sweetness. It is a good source of fiber, potassium and minerals. You can add a banana to a bowl of oatmeal and a tub of Greek yogurt. You can even slice a banana and spread a thin layer of natural nut butter like almond or peanut butter on each slice. It’s a delicious blend of creamy, sweet, and nutty flavors that can keep you feeling full between meals. Also read: “6 Smart Ways to Eat Bananas on a Weight Loss Diet.”
3. Berries:
Experts say you can eat up to 2 cups of berries and still limit your calorie intake by 100 calories! Berries like strawberries, raspberries, raspberries, and blackberries are full of antioxidants, fiber, and essential vitamins and minerals. They are usually low in calories and can be enjoyed fresh or frozen, in Greek yogurt, as oatmeal, even to make your smoothies even more delicious!
4. Citrus fruits:
Oranges, grapefruits, tangerines, sweet limes, etc. are high in Vitamin C. When you have it on its own, it is a refreshing snack with its juiciness and aroma. You can add them to a fruit salad or blend them into smoothies as well.
5. Kiwi:
Kiwis are small fruits with a sweet and tart flavour. They are a good source of Vitamin C, fiber and other essential nutrients. You can add kiwi slices to salads, smoothies and also to make a guilt-free weight loss dessert – kiwi parfait. To make this dessert, layer diced kiwi with low-fat Greek yogurt and a sprinkle of nuts for a delicious and satisfying parfait. It can be enjoyed as a healthy breakfast or a satisfying dessert. Also read: “Eat fruits or drink fruit juices to lose weight.”
6. Watermelon:
Watermelon is a water-dense fruit with a high water content, thus it is hydrating in nature. It is low in calories and provides vitamins such as A and C. It has a low glycemic index which is why you can include it even when trying to lose weight. You can make fun snacks with watermelon. Here’s one of them – cut the watermelon into bite-sized cubes and sprinkle some crumbled feta cheese on top. The combination of sweet watermelon and salty feta cheese creates a delicious contrast between flavours. Also, mix watermelon pieces with fresh mint leaves, lemon juice and a pinch of black pepper. This simple and refreshing salad is perfect for those hot summer days.
In conclusion, remember that fruits are not only tasty and healthy but also packed with abundant nutrients, which is why weight loss is also beneficial. However, remember to practice portion control and incorporate fruits into a balanced diet that includes vegetables, lean protein, healthy fats and whole grains to support your weight loss goals. To find out which foods will help you lose weight, subscribe to Rati beauty app To access easy-to-follow diet plans. Download the app for more details.
6 smart ways to eat bananas in a weight loss diet
Eat fruits or drink fruit juices to lose weight
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