Today is the summer solstice, and summer is really here.
Light and thin clothes can no longer cover up fat, weight loss has become a hot topic, and [fruit weight loss] always seems to be the most attractive one.
Many people are very happy to eat only fruit instead of dinner. However, can fruit be used as food to lose weight? Are you healthy?
Dr. Clove still wants to ask Mr. Fan Zhihong to make a careful analysis:
Experience over the years shows that some people lose weight after eating fruit, but others seem to have gained weight instead of losing weight.
Why Fruit Helps Weight Loss
1. Large water content and large volume
There is a word [water] in the name of the fruit, and the water content usually reaches about 90%, which means that it is large in volume and low in dry matter content.
2. Less fat
Apart from durian and avocado (i.e. Avocado), the fat content of fruits is usually below 1%, and some are even as low as about 0.2%.
3. Less starch, sugar content is not high
Besides bananas, the starch content of fruits is also very low and the protein content is very low.
Then, the calories of fruits mainly come from sugar. However, the sugar content of most fruits is not very high, generally within 10%. Only grapes, dates, bananas and other contents are higher.
For example, the sugar content of apples is 8% ~ 10%, and the calories in 100 grams of apples are about 50 ~ 60 kilocalories.
This value is similar to milk, much lower than rice flour (about 350 kilocalories in 100g) and biscuit cake (400-600 kilocalories in 100g).
If fruits are used to replace attractive biscuits and desserts, or even to replace some rice and steamed buns, it is quite beneficial to weight loss, and is also beneficial to the prevention of fatty liver, hypertension and coronary heart disease.
Because compared with refined white rice flour and sweet biscuits, fruits can provide more potassium, magnesium, vitamin C, pectin and various antioxidants.
However, everything has its advantages and disadvantages.
Fruits also have many nutritional disadvantages.
The content of vitamin B1, iron, zinc and other elements in fruits is very low, and the protein in fruits is quite insufficient.
If you want to completely replace the staple food with fruits, trouble will come. Because this will cause the protein intake to drop greatly during the day, which is easy to cause [edema disease].
People who only eat fruit as food, especially girls, will find themselves:
Hair drops a lot, skin is flabby and easy to swell, face is dim, not as fresh and beautiful as imagined, time is longer, it is likely that menstruation volume will decrease or even not come to big aunt.
This is the evil consequence of malnutrition.
Therefore, eating only fruits to lose weight is absolutely not sustainable for a long time.
The compromise is… Dangdang Dangdang…
Change to fruit for dinner
This is not to say that as long as you eat fruit for dinner, you will definitely be thin and thin. You still can’t let go of your belly to eat fruit, and you can’t stop eating it.
We often recommend that 200 ~ 350 grams (one or two fist-sized) of fruit a day can be left for dinner.
In order to lose weight effectively and healthily, we must do the following 4 key points well.
First, only dinner will be changed to fruit.
In this way, you can stay away from those greasy meals at night.
Breakfast and lunch are still eaten according to the normal recipe. The [normal] mentioned here is not arbitrary either. It is best to be balanced and full at seven points.
Second, another cup of yogurt or milk should be added at night to make up for the shortage of protein.
Third, be sure to eat some meat or fish or eggs at noon.
Meat only needs 1-2 ounces (weight after bone spur removal), and eggs can be 1-2, which can make up for the problems of too low trace element content and insufficient iron and zinc in milk.
Fourth, it is best to add another compound nutritional supplement, for the sake of peace of mind.
Why do you get fat when you eat fruit?
There are two meanings here.
The first is that eating fruits for a long time causes metabolic disorders, serious protein deficiency… Weight rebound.
Then, as long as the fruit is finished to lose weight and the normal diet is resumed, the body is naturally eager to make up for the lost protein. However, protein is not dry powder in the body.
Draw the key points, remember, 1 kg of body protein should be combined with 2 to 3 kg of water.
Therefore, the result of protein increase is a quick rebound in weight. On the other hand, when losing weight, reducing fat is very slow, 1 kg is 1 kg; However, when you reduce 1 kg of protein, you will lose 3 to 4 kg of weight.
Therefore, reducing body protein weight loss is also a weight loss supported by playing [water game]. People who lose weight must never deceive themselves!
Another kind, eat too much fruit.
Many people think that fruit is a diet food and will not be fat even if they eat it, so they allow themselves to eat two or three catties of fruit or half a big watermelon every night.
However, it must not be forgotten that the sugar in fruit and the sugar in sweet drinks and dessert are the same thing in the final analysis. Never be fooled by beautiful words such as [fructose]. If fructose is eaten but cannot be consumed, it will still make people fat.
For example, the sugar content of watermelon meat is about 8%. If you eat 3 kg of watermelon pulp (it is really not difficult at all), it is equivalent to eating 120 grams of sugar, which is close to the calories of a bowl and a half of rice.
If really can’t control, eat too much fruit, how to do?
Dr. Clove thinks, anyway, it is useless to persuade you to exercise more to consume those sugars. It is good for you to be happy!