The nutritionist reminds you that if you are fat, don't forget to follow the principle of "eat less and exercise more", balance your diet and reduce too much seasoning. In particular, don't forget to eat 2 ~ 3 servings of fruit every day, which can not only increase dietary fiber, but also supplement other weight-loss nutrients, so that slimming meat can reach the standard faster.
Fruit can help you lose weight, eat 2-3 servings a day.
Jiang Shizhen, a nutritionist at Daqian General Hospital, said that, just like whole grains, roots and vegetables, fruits are rich in dietary fiber, which contributes to intestinal peristalsis and defecation. In addition, because of its low calorie, it often becomes the main food for dieters, and even various "single fruit diet methods" are popular from time to time.
In fact, long-term use of a single fruit diet will cause nutritional imbalance, which will not only help to lose weight, but also make people lose their health. A safe, sustained and effective way to lose weight still needs a balanced intake of six foods, among which the recommended daily intake of fruits is 2 to 3 servings, but the potassium content of fruits is generally not low, and people with poor renal function should avoid or reduce their consumption.
Five reasons to eat fruit against fat
Nutritionist Jiang Shizhen said that most people think that dietary fiber is the biggest contributor to weight loss, but it is not that simple. Vitamin C, vitamin B group, phytochemicals and enzymes in fruits have made great contributions to the fight against stubborn body fat, and all of them need to be affirmed.
1. Dietary fiber:
Water-soluble fiber can delay gastric emptying, prevent blood sugar from rising sharply and reduce blood cholesterol; Water-insoluble fiber can increase fecal volume, promote intestinal peristalsis, prevent constipation and colorectal cancer, and help stabilize postprandial blood sugar. Two kinds of dietary fiber have their own functions in losing weight.
2. vitamin c:
Vitamin C helps to whiten skin, resist free radicals, prevent cancer, resist aging and even help to lose weight. It is found that people with high concentration of vitamin C in blood consume 30% more calories during exercise than people with low concentration of vitamin C, which shows that vitamin C helps to accelerate fat burning. Including citrus, guava, kiwi fruit and tomato, are all fruits with high vitamin C content.
3. Vitamin B family:
Vitamin B group can improve basal metabolic rate, promote the metabolism of fat, protein and sugar, burn fat and avoid fat accumulation, which is an indispensable and important nutrient for weight loss.
4. Phytochemicals unique to plants:
A greasy diet will increase free radicals in the body, and phytochemicals can resist oxidation, scavenge free radicals and help eliminate toxins in the body, so they are rare "scavengers". In particular, lycopene in phytochemicals can also stabilize blood sugar and metabolize fat, which can prevent obesity.
5. Fruit enzymes:
Common kiwifruit, papaya, pineapple and other fruits contain unique fruit enzymes, which contribute to the decomposition of protein and fat and help digestion.
Nutritionist Ding Ning Jr.
Although fruit is a good helper to lose weight, each fruit has its own special nutrients, which is not suitable for everyone. It is recommended to consider physical problems before eating. If you have allergic symptoms such as dizziness, vomiting, diarrhea and itching, you should see a doctor as soon as possible and then avoid taking it. In addition, eating fruits is based on the principle of natural freshness, avoiding processed fruits.
Personal experience of fruit weight loss
Height: 165cm
Weight: about 59 kg
The first day:
A banana and a frozen persimmon in the afternoon. Go fast at night+walk slowly for 45 minutes, 4 kilometers. Weighing 58.6kg in the morning.
The next day:
At noon, a banana, a cup of coffee and a grain of kindness. After eating today, drink more water when you are hungry ~ keep walking at night and walk for 50 minutes and 4 kilometers at night.
The third day:
A frozen persimmon at noon, half a bunch of grapes (not finished, hungry in the afternoon), good one Walk for 25 minutes at night, 2.2 kilometers. I weighed 57.2kg this morning, only lost 0. 1.
The fourth day:
At noon, an orange, half an apple, a cup of coffee and a grain of kindness. I washed a big apple, and I felt full after eating only half of it ~ but I always wanted to eat it. A cup of black coffee at 5:30 pm. Walk for 50 minutes at night+walk slowly 10 minutes, 5.2 kilometers.
At six in the morning, I weigh 56.5. Ten minutes later, I said it again and it became 56.4. When I first got up, I said it again, and it was still 56.4kg.
Day 5:
Half an apple at noon, a good apple and a frozen persimmon in the afternoon (I went out to buy more than a dozen in the afternoon). Walk for 45 minutes at night+walk 15 minutes, 5.3 kilometers. I weigh 56 kilograms in the morning and start at 55 tomorrow.
Day 6:
At noon, a banana, a good grain and half an apple. My head is a little dizzy. I wonder if I've been watching my mobile phone for too long. At 7 o'clock in the evening, I couldn't hold back and ate a lot. Hot and sour powder+sausage, peanuts, a banana, two packs of spicy strips, half a can of coke, no exercise today.
Seventh day
A cup of peanut cola at noon, a kind and pure grain, and a cup of coffee in the afternoon. ? Two jiaozi at noon. Walking fast for 45 minutes at night+walking slowly for 5 minutes, 4.7 kilometers. I'm trying, so don't give up. Come on together.