Fruits for weight loss and fat removal: choose the right assistants. What fruits can you eat for weight loss? The best fruits for weight loss

Enzymes, vitamins, pectins, fiber, organic and amino acids, micro and macro elements - all this storehouse of useful substances contains fruits. They are preferred as dietary products, as they have a more pleasant taste compared to vegetables. However, there is a danger in this: they are sweeter, more high-calorie, and if you get carried away, there is a risk of gaining a couple more kilograms, and not losing them. Therefore, you need to be more careful with their selection and quantity.

Benefit and harm

Fruits are useful for weight loss, due to their rich chemical composition and complex effect on the body:

• digested for a long time, reducing appetite and eliminating the need for snacks;
• relieve excess fluid and swelling;
• normalize the work of the digestive tract;
• cleanse organs from slagging and toxic compounds;
• nourish the body with useful substances, strengthening the immune system and establishing the smooth operation of systems;
• are natural sources of energy: fructose and glucose cheer up, improve brain activity, give a charge of vivacity - this is exactly what those who lose weight during diets lack;
• prevent the deposition of fats and promote their burning;
• accelerate metabolism.

In addition, they are allowed for vegetarians and are the basis of the diet for almost any diet.

There is no doubt that with a properly organized diet, fruits contribute to weight loss, but they can also turn into harm to health.

Long-term fruit diets adversely affect the work of the stomach, for the normal functioning of which hot meals are needed. Therefore, you need to select mixed food systems and have soups at least for lunch.

There is a high risk of poisoning if rotten, overripe or unripe fruits were selected. Indigestion can cause exotic and off-season, so it is better not to get carried away with them. If they are also washed poorly, helminthic invasion is possible.

Side effects during fruit weight loss are not uncommon: flatulence, bloating, pain in the epigastric region, unpleasant and frequent belching, diarrhea.

Organic acids, contained in large quantities in fruits, irritate the mucous membranes of the mouth and stomach. This leads to the formation of ulcers, so complications in the form of stomatitis and gastritis are another disadvantage of long-term weight loss.

Like any other plant food, fruits lack the proteins, iron, and cobalamins needed by the body. Their lack is fraught with beriberi with all the ensuing consequences: anemia, shortness of breath, blurred vision, depression.

Long-term use is contraindicated in the presence of diseases of the digestive system, kidneys, diabetes and a tendency to allergies.

We conclude: if you arrange fruit weight loss, then it should not be a mono-starvation, but a balanced diet, supplemented with other dietary products and not exceeding 1 month in duration. You can choose such a diet on this page.

With the world - on a string. If you happen to be in Japan, be sure to check out a store owned by the Senbikiya chain. They sell only fruits, but what kind! Selected, mega-large, the juiciest, passed several levels of quality control. No rot, no stains, no dents. This is exactly what you need to use for weight loss. True, they cost exorbitantly. For example, for 0.5 kg of strawberries you will have to pay about $100.

Lists

Allowed

Depending on the effect on the body, all fruits can be divided into several groups.

fat burning

List of the best:

• oranges;
• papaya;
• pineapples;
• kiwi;
• tangerines;
• mango;

These fat burners are best used for obesity and the presence of voluminous problem areas on the body. For example, to remove the stomach.

Diuretic

For and it is better to use:

• pineapples;
• apples;
• kiwi;
• bananas;
• watermelons;
• lemons;
• apricots;
• melons.

Laxatives

If there are problems with constipation and heaviness in the stomach, they will relieve them and help you lose weight:

• plums;
• apples;
• apricots;
• peaches;
• bananas;
• oranges and other citrus fruits;
• grape;
• pears.

metabolic

According to nutritionists, these are the best fruits for weight loss, as they start a chain of cellular biochemical processes that contribute to weight loss and healing of the body:

• avocado;
• watermelons;
• kiwi;
• mango;
• pineapples;
• papaya;
• citrus;
• peaches;
• apples.

Reduce appetite

Can't resist an extra bite or sweetness? Before meals and shortly before bed, eat something from this list:

• quince;
• apples;
• apricots;
• kiwi;
• plums;
• pears;
• oranges, lemons, grapefruits, tangerines;
• pineapples.
• peaches;
• bananas;
• persimmon.

Lowest calorie (dietary)

Low glycemic

Limited in use

There are no forbidden fruits in dietetics. Each of them is useful in its own way. However, some should not be eaten in large quantities, because they can cause weight gain or cause unpleasant side effects.

High-calorie

High glycemic index

Sweet

They can cause a sharp jump in insulin, which for weight loss is fraught with body fat and bouts of hunger:

• Thai sugar apples;
• durians;
• tamarinds;
• Thai hairy bananas;
• sultana grapes;
• melon Torpedo;
• chempedak;
• mango;
• sapodilla;
• persimmon;
• jackfruits;
• marang;
• mangosteen;
• pineapples.

Given the level of acidity of foods, then, from the point of view, pomegranates and fruit juices are not the best choice.

There is also an opinion among nutritionists that green fruits are mostly undesirable for weight loss. It hasn't been scientifically proven, but it's true. For example, avocados and durians are among the highest in calories. Grapes and jackfruit are too sweet. Carambola and kiwi contain too much oxalic acid, which corrodes the stomach lining. Apples are the only exception.

Paradox. Avocado is a source of fat and at the same time has fat burning properties. But it's not just that he's amazing. It turns out that it is off-season, since a ripe fruit can hang on a tree and not deteriorate for up to 7 months.

In order for fruits to play their role as dietary products flawlessly, you need to know a few rules for their proper use.

For quick weight loss, fruit fasting days are good, especially and. You can lose up to 2 kg of weight per day. But at the same time, you need to have a good stomach: in the presence of diseases, it may not withstand such a powerful attack of organic acids.

Fruits are much healthier in their raw form, but when losing weight, you can also eat thermally processed fruits - they are gentle on the stomach and allow you to extend the diet.

They must be thoroughly washed before use. Throw away rotten and spoiled ones immediately, because harmful substances could spread throughout the fetus.

If the diet is long, as additional products, you need to choose dietary and those that go well with fruits: vegetables, milk, low-fat cottage cheese, kefir, chicken, low-fat fish.

Follow the basic weight loss rules that work for any diet and ensure their high efficiency: exercise, eat fractionally, drink plenty of water, do not eat at night.

You can use fruit shakes, fresh juices, smoothies, juices. However, they must be homemade and without added sugar.

Experts say that only seasonal fruits bring benefits.

If you are the type of person whose appetite wakes up mainly in the evening, it is enough to eat some fruits that block hunger, and the problem will be eliminated. Apples are especially good in this regard.

Curious fact. Scientists are still looking for a clue to this phenomenon: people who are allergic to latex also cannot tolerate mangoes and kiwis.

Recipes

fruit diet salad

Calorie content: 50 kcal.

• 2 apricots;
• 1 orange;
• ¼ grapefruit;
• 1 pear;
• 1 kiwi;
• 3 plums;
• 1 green apple;
• 1 lemon.

Peel orange, grapefruit, kiwi. Remove cores and pits from all fruits. Remove white veins and partitions from oranges and grapefruit. Cut apricots and plums into quarters, the rest of the ingredients into small arbitrary cubes. Squeeze out all the juice from the lemon. Make sure that seeds and zest do not get with it. Mix. Eat immediately after cooking.

Note. It is allowed to decorate the salad with crushed walnuts, pomegranate seeds and berries on top, but keep in mind that this will increase the calorie content. The perfect recipe for lunch or afternoon tea as part of any diet. Instead of lemon juice, you can use natural yogurt.

fruit diet soup

Calories: 95 kcal.

• 50 g brown rice;
• 2 liters of water;
• 2 apples;
• 1 pear;
• 2 peaches;
• 2 plums;
• 1 tangerine;
• 1 orange.

Peel all fruits, except orange, from the core and seeds, tangerine - from the peel and white veins. Arbitrarily cut, pour water, boil, cook for no more than 10 minutes. Remove the boiled fruit with a slotted spoon, and pour the juice squeezed from the orange into the broth and add the rice. Cook until the cereal is ready. There are several options for serving and drinking soup:

1. Without returning the boiled fruit to the soup, we just eat fruit broth with rice.
2. Let's put them down again.
3. Add fresh berries to soup.

Note. You can change the ingredients in this recipe as you wish. The main thing is to monitor the calorie content (this will help you). The dish is suitable for lunch.

fruit liver

Calories: 150 kcal.

• 1 kg of chicken liver;
• 2 onions;
• 2 apples;
• 2 pears;
• 1 orange;
• 200 g 10% sour cream;
• olive oil (only for greasing the baking sheet);
• spices to your liking.

Randomly cut the liver into pieces, put on a baking sheet, greased with oil. Mix with finely chopped onion. Peel apples and pears from the skin, core and seeds, put them into thin slices, put them on top. Drizzle with orange juice. Salt, pepper. Pour in sour cream. Bake for 20 minutes in the oven at 200°C.

Note. The liver is undeservedly not included in diets: it is not so high in calories (136 kcal) and is very useful for blood circulation. During hunger strikes, it prevents the risk of developing anemia and beriberi. This dish can be eaten for dinner.

Fat Burning Cocktail

Calories: 38 kcal.

• ½ avocado;
• 50 g pineapple;
• 1 kiwi;
• ½ mango;
• 200 ml 1.5% milk or kefir.

Peel fruits and seeds. Cut into large pieces, pass through a blender. Add milk or kefir, beat until desired consistency.

Note. From above it is allowed to decorate with chopped nuts, pomegranate seeds, mint sprigs, berries, given their calorie content. The cocktail can be drunk during any snack.

When losing weight, fruits are not only possible, but should also be used, however, only dietary and high-quality fruits should be included in the diet. Otherwise, they can provoke intestinal disorders and even poisoning.

How to choose fruits for weight loss

- Buy fruits in the markets from small farm suppliers. Supermarkets need uninterrupted supplies every day, so they work only with large farms, and there the scale does not allow abandoning chemicals. “I avoid products from the Netherlands, Israel and Argentina - in these countries, fruits are grown using a lot of chemicals,” says Sergey. “I try to find seasonal fruits from the Kuban, the Caucasus, Uzbekistan, Tajikistan, Abkhazia.”

- Choose irregularly shaped fruits, with defects such as wormholes, brown spots, etc. “Smooth, glossy, flawlessly uniform in color, very large, without seeds (for example, persimmon or pear), most likely contain many harmful impurities,” Sergey explains. “In addition, unlike natural fruits, they have almost no smell, they do not spoil for weeks, and they taste like plastic.”

- Pay attention to ripeness. “Unripe bananas, melons, mangoes are brought to us from Thailand,” Sergey says. “In stores, they do not have time to ripen, and unripe fruits are not so healthy.”

- Empirically determine what is best for you. “For example, I buy Ukrainian and Moldovan apples, Moroccan and Abkhazian tangerines, grapes — green raisins from Uzbekistan,” says Sergey.

- Make friends with sellers. “I use a simple technique,” ​​says Sergey. - I go up to the seller, whose face I like, and I say: “You sold me such delicious apples 2 weeks ago and picked them up so well, we remembered you every day!” This is very motivating, the seller sees me as a person and tries to find the best or warns: “This time the melon is bad, better don’t take it…””.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Content

When following a diet, it is important to know which fruits are useful for weight loss and fat removal, and which ones should not be consumed, especially in the evening. It all depends on the calorie content, glycemic index and the amount of sugar. Based on these criteria, the fruits are divided into those that contribute to weight gain, and those that help to lose weight. The latter on a diet are used as a basis or included in the list of allowed foods, for example, for snacks. You will learn more about what fruits make you lose weight and how to use them correctly from the information below.

What fruits can you eat while losing weight

In general, all diet fruits for weight loss and fat removal can be divided into two categories. The first includes those that are simply allowed when trying to reduce weight. The second includes those with a fat-burning effect, i.e. they are not only possible, but must be eaten. All those that are not included in any of the groups should not be used when losing weight.

The reason is a large amount of sugar, a high calorie content or a glycemic index. It is important not only what fruits you can eat with a diet, but also the time of their use. Some are allowed at night, while others should be consumed on an empty stomach.

What fruits can you eat on an empty stomach

By eating certain fruits on an empty stomach, you start the digestive system and metabolism. In addition, a regular tasty and healthy breakfast reduces the impact of stress on the body. On an empty stomach you can use:

1. Apples, mostly sour. They help prevent stagnation in the intestines, normalize its work. It is better to eat apples directly with a peel for breakfast separately from all food. The optimal amount is 1-2 pieces.
2. A pineapple. On an empty stomach, it is useful by increasing the acidity of the stomach and activating the production of gastric juice. The result is that the food eaten after pineapple is digested faster. The recommended portion is 150-200 g of fresh, not canned fruits.
3. Lemon. Provides more benefit in the form of juice. To do this, a couple of slices or drops of lemon juice are simply diluted with clean, slightly warm water. By consuming such lemonade on an empty stomach, you activate metabolic processes, give the body strength.
4. Melon. Ideal for eating on an empty stomach, because it does not combine well with other products. You can use it for weight loss in the form of juice.

What fruit can you eat at night

In the process of removing excess fat from the body, a person often wakes up appetite, especially before bedtime. Eating fruits in the evening for weight loss, you can get rid of a strong feeling of hunger. All citrus fruits are considered ideal for a late dinner - grapefruits, oranges, tangerines. In addition to them, in the evening you can enjoy the following fresh exotic products, in the form of juice or salad:

1. Mango. It has a laxative effect, removes bad cholesterol, is useful for removing fat. In the evening, you can eat 150-200 g of mango, but no later than 1 hour before bedtime.
2. Kiwi. For a day you can not eat it more than 1 kg. Kiwi will help relieve heaviness in the stomach after a heavy dinner, so it can be consumed in the evening, but it is better not more than 1-2 pieces.

What fruits are good for weight loss

Most dieters replace sugar with fructose and sucrose, which are no less harmful. In this case, it is important to know about the best fruits for weight loss and fat removal, which not only will not destroy the result, but will additionally help to reduce weight. This list includes:

1. Japanese pear. An exotic variant with sweeter flesh. Contains only 40 calories. Up to 1 kg can be consumed per day during unloading and 2-3 pieces with a normal diet.
2. Grapefruit. The leader among fat burners. Accelerates metabolism, improves digestion of food. Recommended for use alone, in the evening or in the morning.
3. Plums. Helps normalize digestion, has a laxative effect. You need to use it for 200 g in the interval between meals - fresh, in the form of jelly, compote. You can lose up to 4 kg in two weeks.
4. Peach. A very low-calorie product - only 35-45 kcal per 100 grams. Strengthens the immune system, enhances the secretion of digestive juices. Peach should be consumed fresh (no more than 3 pieces per day) or in the form of juice.

What fruits are not allowed

The most high-calorie replacement for conventional sweets are dried fruits. They do not contribute to the removal of fat, and contain a lot of carbohydrates. Only a few pieces can be consumed per day. As for fresh fruits, here are some fruits that are not allowed for weight loss:

1. Bananas. It is considered one of the most high-calorie (89 kcal per 100 g). More suitable for bodybuilders, because it helps to grow muscles.
2. Avocado. The heaviest and fattest of all fruits, contains 208 kcal. Only 2-3 pieces per day can replace the entire diet, but at the same time, a lot of polyunsaturated fats enter the body.
3. Grape. It has a high glycemic index, contains a large amount of fructose, and causes fermentation in the stomach.
4. Persimmon virgin. It looks like a tomato. Juicy, sweet and nutritious (67 kcal), so it is not suitable for removing fat.

Fruits for weight loss

The main condition for choosing which fruits can be consumed while losing weight and which ones are not worth it is their calorie content. The amount of fructose contained and fat-burning properties are also taken into account. In the latter case, in addition to saturating the body with useful trace elements and vitamins, fruits also help to enhance the process of burning and removing fats. For this reason, they should definitely be included in your diet along with low-calorie and unsweetened ones.

unsweetened fruits

The sweetness of fruits depends on the amount of fructose contained, which affects the calorie content. For this reason, unsweetened fruits are more suitable for removing fat and losing weight:

• peaches;
• grapefruit;
• oranges;
• pineapples;
• lemon;
• sour apples;
• persimmon;
• plums;
• mango;
• figs;
• pear.

low calorie fruits for weight loss

Some fruits, sometimes even sour, are highly nutritious. On the diet, only low-calorie fruits for weight loss are allowed:

• papaya;
• apple;
• Chinese pear;
• pomelo;
• grapefruit;
• lemon;
• peach;
• apricot;
• mandarin;
• a pineapple;
• kiwi;
• melon;
• nectarine;
• orange.

fat burning fruits

1. Grapefruit. If you eat half of this fruit before each meal, then throughout the week you can additionally lose 2-3 kg. Citrus due to the large amount of fiber contributes to the activation of fat burning along with their excretion.
2. A pineapple. An enzyme in this tropical fruit called bromelain prevents the deposition of fat, stabilizes insulin levels, which is also important for weight loss.
3. Kiwi. Contains a large amount of flavonoids that help burn fat. Along with this, kiwi reduces the level of bad cholesterol.

Video: what fruits help to lose weight

Attention! The information provided in the article is for informational purposes only. The materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give recommendations for treatment, based on the individual characteristics of a particular patient.

The use of fruits can contribute to effective weight loss, it is enough just to simultaneously abandon the traditional enemies of the female figure - from sweet, floury, fatty and smoked. What fruits help you lose weight? It is known that at the head of excess weight is a violation of metabolic processes in the body. It is enough to bring the metabolic process back to normal, and you will gradually begin to reduce your weight.

According to nutritionists, this is facilitated by the regular consumption of fruits, including citrus fruits - oranges, lemons, grapefruits and tangerines. The flavonoids and fiber contained in them are responsible for the flawless functioning of the gastrointestinal tract and its cleansing, bind fats and remove excess fluid from the body.

1. Apple
2. Pear
3. A pineapple
4. Grapefruit
5. Mandarin
6. Lemon
7. Pomegranate
8. Watermelon

Apple

You will not be surprised when you learn that the most common fruit that contributes to active weight loss is considered to be the apple familiar to all of us. Eating record-low calorie apples creates the illusion of fullness, which means your hand won't reach for the supplement, which is bound to settle on your waist or hips.

Apples help cleanse the intestines at home, without resorting to the services of a doctor. However, be careful: doctors say that long-term apple diets destroy tooth enamel, as a result, you need to take better care of your teeth. In this regard, pears are safer. Can be combined with due to its neutrality.

Pear

The pear diet, which involves the use of fruits in fresh and dried form, helps to eliminate heavy metals and toxins from the body, and this, as you know, is the first step towards getting rid of hated extra pounds. Insoluble fiber has a beneficial effect on the condition of the intestines, organic acids normalize digestion, and due to the content of fructose, the pear is ideal for people suffering from diabetes and pancreatic diseases.

It is known that it is depression that acts as a concomitant factor in the appearance of excess weight: a person suffering from depression sometimes “seizes” his mood with high-calorie foods, gaining weight. The essential oils contained in the pear help to successfully cope with depression. However, if you suffer from gastrointestinal diseases, then do not abuse this fruit, since fiber irritates the intestines, and the fruit itself strengthens.

A pineapple

Among all the fruits that promote weight loss, pineapple is considered an effective weight loss fighter, which contains the enzyme bromelain, which is responsible for the breakdown of fats. No dinner of famous Hollywood actresses is complete without a slice of pineapple. By the way, they use this exotic fruit rather for prevention than for weight loss. It contains approximately 40 kcal of pineapple, has an excellent aroma and delicate taste and goes well with other products. You should not expect a great weight loss effect from pineapple, however, by limiting the intake of high-calorie foods and including it in your daily diet, you can achieve the desired result in a natural way.

Grapefruit

Less high-calorie of all citrus fruits (35 kcal) grapefruit contains many trace elements that promote fat burning and activate the liver. Grapefruit removes toxins and excess fluid, stimulates metabolism, significantly accelerates the production of digestive juice and promotes the absorption of food.

Grapefruit contains a large amount of fiber, ahead of even apple and pear. Namely, the body. Given this fact, we can safely talk about the importance of this product in weight loss.

Drinking a glass of freshly squeezed grapefruit juice on an empty stomach will ensure good digestion for the whole day. If you suffer from high acidity, then take the juice in small portions, gradually bringing up to 1 glass per day. One grapefruit eaten for dinner contributes to gradual weight loss.

Kiwi

Kiwi, being an invaluable source of vitamin C, has the ability to burn fats that block arteries. Due to the high content of vitamin C, the risk of blood clots is significantly reduced and excess fat is removed from the body, and the high content of fiber, magnesium and potassium salts normalizes digestion and metabolism, removes cholesterol. A side effect of eating kiwifruit is the absence of a feeling of heaviness after eating.

Mandarin

Low-calorie, low-fat tangerines can be eaten in unlimited quantities without fear for the figure. Pectin, being a complex carbohydrate, fills the body with energy for the whole day, and the increased content of calcium not only strengthens bones, but also contributes to weight loss. By eating this fruit daily, you will forget about the feeling of hunger between meals and cheer yourself up. This wonderful fruit will help not to get fat with PMS, but only to cheer you up.

Lemon

Today, many people know about the effective: You can lose weight with water and lemon in a short time and get rid of significant extra pounds. The use of essential lemon oil also contributes to weight loss, although it is better to use it in combination with other methods.

Pomegranate

A lot has been written about the miraculous properties of wine-red fruit: an increased content of vitamins B1, B2, calcium and iron, iodine and silicon, antioxidants and organic acids - all this contributes to effective weight loss based on pomegranate. The most valuable property of pomegranate for weight loss is its effectiveness in the development of anemia, which can occur during weight loss. Taking ½ cup of pomegranate juice three times a day will make up for iron deficiency in a short time.

Watermelon

But if you set a goal for yourself - to lose weight quickly and with pleasure, then watermelon will come to the rescue, which not only promotes weight loss, but also effectively removes toxins from the body. Its pulp contains vitamins B1, B3, C, PP, fiber necessary to lower cholesterol; lycopene and fructose, potassium and iron, phosphorus and manganese, magnesium salts and alkaline substances, and contains up to 90% water.