Now, with the summer, we all become fans of fruit, but you have to know when to take it (and which ones) if what we want is, above all, to lose weight
There are no bad fruits, but there are some that are better than others for weight loss. Although it is true that most contain a lot of fructose (sugar), and this is not recommended if we want to lose weight, there are some in particular that are very good to get rid of fat, since they accelerate the metabolism, promote fat loss and they are low in calories.
Although we can eat fruit throughout the day, if we have insomnia and want to lose weight, we must limit its consumption, especially when night falls. We tell you why.
Why you should not have fruit at night
If we want to lose weight, we must be aware of what we eat throughout the day, and especially after 6 pm, since that is when the metabolism begins to slow down. The last meal of the day is essential, because if you eat too many carbohydrates your blood sugar level can destabilize in the middle of the night, waking you up and making you fat.
Although the ideal is to have protein and healthy fats for dinner, there are many people who cannot go to bed without having fruit. And despite the fact that it is a very healthy food and loaded with vitamins and nutrients, it contains fructose, that is, sugar. This means that the ideal is not to eat it at night for dinner.
In addition, it has been proven that not sleeping well increases the level of anxiety and stress, which makes us gain weight and not lose weight. A study published in Obesity Reviews showed that stress, lack of sleep, and weight gain are associated with each other. Therefore, for dinner, it is better to opt for foods such as vegetables, meat or fish.
The best fruits to lose weight
Both the World Health Organization (WHO) and the Food and Agriculture Organization of the United Nations (FAO) recommend a minimum consumption of 400g of fruits and vegetables per day (excluding potatoes and other tubers) to “improve health general and reduce the risk of certain noncommunicable diseases. This equates to 3 servings of fruit and 2 servings of vegetables a day.
And although all fruits are excellent for health, there are some that are better if what we want is, above all, to lose weight.
Grapefruit is the fruit that contributes the most to making you lose fat. This has been shown by numerous studies, like this one. This research thus pointed out that there is a physiological link between grapefruit and insulin, and that this affects body weight. Experts believe that the chemical properties of grapefruit reduce the insulin level of those who consume it, thus stimulating weight loss.
If you want to eat grapefruit to lose weight, or ideally take it before meals or for at least six weeks.
The tomatoes contain about 19 calories per 100 grams. Besides being an important source of fiber, potassium and vitamin C, they also contain lycopene, an antioxidant that protects the skin from harmful ultraviolet rays.
One of the best fruits to lose weight is the apple. Its low caloric index (90 calories per piece), its large amount of fiber (5.4 grams per unit) and its high satiating power make this fruit the most suitable option to eat at dinner.
Scientific studies have shown that apples are also good for weight loss. In this research it was found that those who ate this fruit lost more weight than those who did not.
The watermelon contains 30 calories per 100 grams. It is rich in lycopene, which can help protect the heart.
5) Stone fruits
Stone fruits, such as plums, cherries, and apricots, are ideal for weight loss as they are very low in calories and very rich in nutrients such as vitamins C and A, making them excellent for people trying to lose weight.
To give you an idea, a cup of cherries (130 grams) provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have only 60 calories.
The kiwis are rich in nutrients and has been shown that consumption is related to weight loss, an improvement of the level of blood sugar and better intestinal health.
Kiwis are also rich in dietary fiber, since a single piece (69 grams) has more than 2 grams of it. A single piece of this fruit provides about 80 calories.
At night, while we are asleep, the liver releases glucose into the bloodstream. The liver acts as our glucose warehouse and keeps us supplied until we eat breakfast. The amount of glucose being used is matched by the amount of glucose being released by the liver, so blood sugar levels should remain constant.
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