If you’re like most people, you probably think that fruit is healthy, and even may boost your weight loss. What you don’t know is that fruit could be the culprit behind your weight gain, or struggle to lose those last 10 lbs.
Unfortunately, fruit and its sugar, fructose, are not as healthy as advertisements claim them to be. Fruit might not be making you gain weight like crazy, but it is important to understand that you canNOT eat as much fruit as you want and still expect to lose weight.
Fresh fruit is a healthy choice and loaded with vitamins and antioxidants; however fruit still contains calories and carbohydrates. These are two things that can stop your weight-loss progress in its tracks if left unchecked.
How Many Calories Should You Eat To Lose Weight?
Whether or not you should eat fruit while dieting has always been a controversial topic. The Internet is cluttered with articles claiming that eating fruit will make you fat, while more recently Weight Watchers has deemed fruit a ‘zero points food’ as part of the Points Plus system, allowing dieters to eat all the fruit they want without it impacting their daily points total.
Which is correct? Is your daily cup of blueberries to blame for that extra layer of belly fat you can’t seem to burn off? Or is it an innocent bystander in your quest for your ideal body? One of the reasons that fruit is so controversial is because it can be a double-edged sword. While fruit is a very nutritious food that should be included in a weight loss diet, there may come a time when you will need to reduce or temporarily remove fruit from your diet to reach your goals. Let’s take a closer look at both sides of this controversy.
The carbohydrates in fruit do not have a huge impact on your blood sugar levels, as most fruits have a low glycemic load. Fruits can also supply a significant dose of fiber to your diet, which will slow digestion and make you feel fuller. For example, just one cup of raspberries contains 8 grams of fiber.
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Fruits like blueberries are also a good source of antioxidants, which can help lower your blood pressure, fight off oxidative stress, and in some cases work at the DNA level to aid in weight loss.
Fruit is high in the simple sugar fructose, which is the main reason why many people trying to lose weight remove it from their diet. Unlike glucose, the most common simple sugar that’s sent to your muscles, brain, and other organs for them to use as energy, fructose is only processed by your liver. Why is that bad? If your liver already has ample energy, there is a higher likelihood that your liver will repackage the excess fructose as fat, saving it for use at a later time. While this is a biochemical truth, its impact on your waistline is blown out of proportion, especially when you consider that fruit isn’t even one of the top five sources of fructose in the American diet.
You may hear that you don’t have to worry about sugars in fruit because it is natural to the fruit. The truth is that “it depends”. Certainly, fruits contain many nutrients, and if you’re going to be eating sugar it’s better to have some great nutrients to go with it! On the other hand, some bodies handle sugars better than others, and if you are someone who responds well to a low-carb diet, it pays to be careful. If possible, check your blood glucose to see how the fruit (or any food) affects it.
Simple Diets To Lose Weight And Improve Your Health
When you’re trying to lose weight, calories and carbohydrates matter. One banana contains 100 calories and 27 grams of carbohydrates. One apple can contain as much as 115 calories and 30 grams of carbohydrates.
Limiting carbohydrate intake to 100 grams per day is a common target for people using a moderately carbohydrate-restricted approach to weight loss. If that is the case, eating two bananas and one apple will take up 84 percent of your carbohydrate intake for the entire day. Even if you are eating 1800 calories per day and 40 percent of those calories from carbohydrates (a ‘zone’ type approach), two bananas and one apple will take up 46 percent of your carbohydrates for that day.
The main point is that fruits are not ‘free’ foods, and that treating them that way could quickly derail your weight-loss efforts. It’s easy to eat 100 grams worth of carbohydrates in one day from fruit alone, and if you’re treating them as if they have no caloric value, you will unknowingly be eating 400 extra calories per day.
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What Diet Works Best With Wegovy?
1. Focus on berries, fibrous, and small fruits. Raspberries, blueberries, strawberries, kiwis, clementines, plums, peaches, and small apples are the kinds of fruits you should reach for first.
2. Enjoy fruits in moderation but focus on eating more vegetables. Fruits are good, but vegetables, especially green leafy or fibrous vegetables, should be a focus on your plan.
3. If you need to cut carbs/calories from your diet, start with grains and starchy carbs and then move onto fruits. There comes a time in everyone’s diet when they need to eat less. Always remove the most carbohydrate-dense foods first (as they will be the most calorie-dense of your carbohydrates as well). You’ll find that as the carbohydrates and calories in your diet get lower, when you’re really starting to hone in on losing the stubborn fat, your fruit intake will be decreased as a function of how you have progressively removed foods from your diet.Sure, losing weight is a careful balance of eating healthy, exercising, getting enough sleep, and managing stress. But what does eating healthy mean, exactly? You could be eating plenty of food you think is good for you only to find out it's sabotaging your weight-loss efforts.
Healthy Dinner Recipes To Lose Weight
Finding the right foods to eat can just be a matter of making simple swaps. As these photos show, you don't even have to give up your favorite foods — just make these tweaks, and you can save hundreds of calories, dozens of grams of sugar, and take in more healthy vitamins and antioxidants.
These supermarket staples may seem healthy enough: salad dressing, orange juice, and iceberg lettuce. But some bottled ranch is made with added sugar and canola oil. Instead, try Paleo ranch from Primal Kitchen for more natural ingredients.
Orange juice, even if it's made from 100 percent juice, is packed with sugar and calories and lacks the filling fiber from the actual orange, so eat the whole fruit instead. And while iceberg lettuce is low-cal, it doesn't pack the same vitamins and nutrients as other dark leafy greens like spinach. Here's a helpful guide to leafy greens that breaks down the nutrition so you can make the healthiest choice.
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Sushi can be a healthy option and is still a pretty low-calorie meal when made with white rice. But if you're looking to cut back on carbs and calories, swap the rice for lettuce. You'll still get the taste of the fish and other veggies for about half the calories.
Granola bars are one of those foods that have a health halo: they seem healthier than they are. Most are packed with sugar and have little fiber. Almonds and dark chocolate, on the other hand, have eight grams of fiber and just four grams of sugar. You can always make your own, and control the amount of added sugars, with these easy granola bar recipes.
Your daily Starbucks run could be sabotaging your weight-loss efforts. Swap your Venti Iced Vanilla Latte for a Venti Iced Coffee with sugar-free vanilla syrup to save over 250 calories (and almost $2!).
Best Fruits For Weight Loss
Although whole wheat pasta is a healthy vehicle for your favorite pasta sauce and has an impressive eight grams of protein per serving, you can save nearly 150 calories by switching to carrot noodles. Both are healthy options, but the carrot noodles may be better if you're looking to cut back on calories and carbs. Try our favorite carrot fettuccine recipe, and see for yourself.
Both crackers and veggies are great when paired with hummus, cheese, or your other dip of choice. But plain flour crackers aren't nutrient dense, don't have much fiber, and can be up to 100 calories for just a few. Cut-up veggies, on the other hand, are full of filling fiber, and you can get more bang for your buck calorie-wise. If you're looking for an afternoon pick-me-up, grab some veggie slices and enjoy with hummus.
These photos prove you can still enjoy the taste of your favorite seemingly healthy foods with a few simple swaps. Instead of banana chips, which are calorie-dense and easy to overeat, grab an actual banana instead. If you are looking for a tasty carb, swap your bagel for two rice cakes. And don't be fooled by bottled smoothies, which are sugar bombs; drink kombucha instead, which is full of gut-healthy probiotics.
Exactly What You Should Eat If You're Trying To Lose Weight
If you like a salty crunch in your salad, swap your croutons for a handful of popcorn. You'll still get the same texture for fewer calories. And croutons aren't
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