One of the most important things when dieting is to minimize your intake of foods high in sugar. Fruits have a variety of health benefits due to their high content of beneficial antioxidants and vitamins in the body, but the high sugar content in fruits can reduce the effect of dieting. In particular, in the case of high-calorie fruits as well as high sugar content, when consumed in large amounts, the adverse effect of weight gain may occur. On the other hand, if the fruit contains less sugar and has a beneficial action in helping to burn fat, it can help you lose weight. So today, let’s look at some of the fruits that help you lose weight one by one.
Fruits good for diet
1. Grapefruit
The first fruit to help you lose weight is grapefruit, which belongs to the citrus family. Grapefruit, which has a characteristic bitter taste, contains a large amount of naringin, a type of flavanone. It is said that this naringin component activates UCP, a protein that burns fat, and has an effective effect on reducing body fat through fat burning. In addition, naringin has the effect of converting white fat called bad fat into brown fat called good fat, so it has excellent benefits in weight loss and blood sugar control. In fact, according to a paper published in the American Journal of Medical Foods in 2006, participants were given an additional half of grapefruit to their daily diet for 12 weeks, and as a result, the participants lost an average of 1.63kg in weight.
2. Lemon
Like the grapefruit introduced earlier, lemons, which are part of the citrus fruit family, are said to have benefits for weight control. Lemon, characterized by its strong sour taste, is said to be excellent in suppressing the accumulation of body fat through the burning action of fat, as well as having a strong detox effect that discharges toxins from the body. In addition, the rich vitamin C component of lemon has an excellent effect on improving immunity, so it can be expected to have a good effect in maintaining and managing the immune system, which may be weakened during weight control, in a healthy way.
3. Apple
The third food that I would like to introduce to you is apples. Apples are not only low in calories, but also high in fiber. This characteristic is said to have a good effect on diet by maintaining satiety for as long as possible. In addition, the abundant soluble fiber in apples is effective in preventing constipation, which often occurs during dieting. In addition, the rich polyphenols, vitamins, and minerals have a beneficial effect on reducing the nutritional imbalance that tends to occur during the weight control period. Apples are known to contain a high content of polyphenols in their skins, so it is recommended to wash the apples thoroughly before eating them.
4. Pear
Pears, which have a refreshing taste due to their rich water content, are also said to be fruits with advantages in weight control. Pears are not only low in calories, about 51 kcal per 100 g, but also have an excellent effect on maintaining a feeling of satiety due to their abundant dietary fiber and water, which is said to have a good effect on diet. In addition, various vitamins, minerals, and organic acids contained in pears are said to be effective in resolving nutritional imbalances caused by weight control. In addition, pears are excellent for improving symptoms of bronchial diseases and are good for colds and asthma.
5. Watermelon
Along with melons and peaches, watermelon, a seasonal fruit representing summer, can also help you lose weight. It is rich in moisture, accounting for more than 90% of the total composition, so you can feel full even with a small amount. In addition, the advantage of being low in calories can be said to be a part that helps in weight loss. In addition, it is excellent in strengthening the immune system by protecting the body from oxidative stress caused by free radicals due to the lycopene component that emits a red color unique to the watermelon flesh. Effective.
6. Berries
Berry fruits such as blueberries and raspberries can also help with weight loss. Berries generally have low sugar content and are rich in antioxidants and vitamins, so they have an excellent effect on health management during diet. Also, berries are high in dietary fiber, so they can help with weight control by maintaining a feeling of fullness. In the case of blueberries, please note that if you eat them frozen, the anthocyanin, the main key ingredient, will be more concentrated.
Other foods
Several fruits such as tomatoes, avocados, oranges, kiwis, and strawberries are said to have beneficial effects when consumed when controlling weight, like the other fruits introduced above. In addition, there are cases of eating dried fruits that have been dried during the diet period. It is recommended to consume fresh fruits with high water content without drying them because the moisture content decreases and the sugar content and calories increase when the fruits are dried.
