- The Best Fruits to Burn Fat Crazy Fast
- Will Eating Fruit Make Me Fat? What?! No
- Will eating fruit make me fat?
- So how much can I eat?
- Are there benefits to eating fruit for fat loss?
- What other fruits should I eat?
- Any don’ts?
- Does it matter when I eat fruit?
- Does fruit sugar make you fat? — FIVESEC HEALTH
- How much fruit is too much?
- Does fruit cause weight gain?
- 5 Signs You’re Eating Too Much Fruit
- 1. You’re Frequently Bloated
- 2. You Have Diarrhea or IBS
- 3. You Can’t Lose Weight
- 4. You Always Crave Sugar
- 5. You Love Smoothies and Juice
- What’s a reasonable amount of fruit to eat in a day?
- How much is a portion?
- I’m not saying don’t eat fruit
- Does Eating Mango Make You Gain Weight?
- Does mango really make you gain weight?
- Why eating more fruit and veg doesn’t always help you lose weight
- The solution
The Best Fruits to Burn Fat Crazy Fast
Cutting back on Hershey's, Ben & Jerry's, and Oreos may be one of the suckiest parts of dieting. But eliminating sweets doesn't mean you have to go without anything sweet-tasting. Seriously! Just eat fruit, especially picks that have been deemed the best for weight loss.
The natural sugars in fruit can be used to quell a sweet tooth, says registered dietician Bonnie Taub-Dix, RDN, creator of BetterThanDieting, and author of Read It Before You Eat It. “Beyond just being a healthier hit of sweetness, fruits are packed with essential vitamins, minerals, micronutrients, fiber and water—which candy and candy-sugar doesn't have,” she says.
The fiber in fruit is especially clutch for those working towards weight loss. “Fiber is the nutrient that helps keep you full, so when you eat a fiber-forward diet, you decrease your lihood of snacking between meals,” says Taub-Dix.
Fruit is also lower in calories than other, less healthy foods, she says. Subbing a refined-carb snack with a piece of fruit easily slashes one to two hundred calories from your daily intake.
With that in mind, let us introduce you to the best fruits of blasting flab. The 9 fruits listed below all have two things in common: They are loaded with fiber and flavor.
There's a popular, but misleading, food rumor that eating grapefruit burns more calories than it contains. “It's a myth that grapefruit is a negative calorie food; No food is,” says Taub-Dix. “But, high-in-fiber, low-in-calories, and flavorful still makes it a good addition to a weight loss plan,” Taub-Dix says.
While she promises there's no wrong time to scarf down the ruby fruit, according to one study published in the Journal of Medicinal Food, eating half a grapefruit before meals may be most beneficial for weight and fat loss.
For the six-week study, researchers found that participants who ate grapefruit before every meal saw their belly's shrink by up to an inch.
Why not consider having half of a grapefruit before your morning oatmeal, and slicing a few segments to a starter salad?
Cherries may taste best on top of an ice cream sundae. But if you're trying to lose weight the oh-so-tiny and sweet fruit is not only pretty damn good on its own, but may also support fat loss.
In one 12-week study by the University of Michigan, rats who were fed antioxidant-rich tart cherries showed a 9-percent greater belly fat reduction compared to rats who didn't chow on cherries.
Are humans rats? No. But, the study also found cherry consumption had the profound ability to reduce inflammation, which the researchers noted supports the idea that eating inflammation-fighting foods ( cherries) is beneficial for weight loss. So, nosh on!
Think of apples as the powerhouse weight loss food. “With 4 grams of fiber per serving and only 95 calories, apples are one of the best sources of fiber on the planet,” says Taub-Dix. Apples are also exceptionally crunchy, which means they take longer to consume (all that chewing!) and more satisfying to eat compared to other snacks.
If you don't favor one apple type over others, opt for Pink Lady variety. Research conducted at the University of Western Australia found that the Pink Lady apples had the highest levels of flavonoids, antioxidants which are thought to keep the body in tip-top condition. The more you know!
apples, pears are full of fiber—just one pear contains about 6 grams. “Every time you eat a pear you're working your way toward your daily recommended fiber intake,” says Taub-Dix.
(FYI: For women, that's 25 grams a day, and for men, it's 30).
Plus, pears contain something called pectin which, she says, “nourishes gut bacteria, improves digestion, supports bowel health, and has been linked to improved weight loss.” Not too shabby, eh?
Time to see blueberries as your weight-loss BFF. Generally speaking, berries are packed with something called polyphenols, which are powerful natural chemicals that can help you lose weight and even stop fat from forming.
But research on rats from University of Michigan suggests that blueberries have the added benefit of reducing belly fat.
In the 90-day study, rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the 90-day study than rats on a berry-free diet.
Taub-Dix suggests replacing snacks popcorn and M&M's with blueberries, which are similar in shape and (almost) as sweet. “And, you can eat quite a few (18) in a single serving,” she says.
Strawberries rank higher on your favorite berry list? That's fine! “Strawberries are full of fiber, water, and nutrients, and research has linked strawberry consumption to improved heart health and improved insulin sensitivity,” says Taub-Dix. She recommends nuking them in the microwave and topping with a dollop of Greek Yogurt for dessert, pairing with cottage cheese, or adding them to a salad.
Watermelon sometimes gets a bad rap for being high in sugar—after all, one slice has 18 grams of sugar. But, compared to another summer snack (ahem, ice cream), watermelon is way more nutritious. Plus, science says it's one of the best fruits for fat and weight loss!
In one study published in the Journal of Nutritional Biochemistry, researchers fed one group of mice watermelon extract for 12 weeks, and another group of mice none.
At the end of the study, those that had been fed watermelon extract, had lost more body weight and fat mass compared to the non-watermelon eating group. While more research on humans is needed to confirm watermelons weight loss benefits, Taub-Dix gives watermelon the green light.
“You probably don't want to eat the whole melon, but it's totally fine to eat when you're trying to lose weight.”
Peaches make your hands sticky, but they'll help extra weight slide right off. A study at Texas AgriLife Research found that peaches (and plums and nectarines!) may help ward off risk for obesity-related diseases.
“[The study] indicates that compounds present in these fruits have anti-obesity, anti-inflammatory, and anti-diabetic properties,” Dr. Luis Cisneros-Zevallos, AgriLife Research food scientist explained in a press release.
“[Consuming peaches] may reduce the oxidation of bad cholesterol LDL which is associated with cardiovascular disease,” he said.
Best part: Fruits with pits are among the lowest in fruit sugar. Meaning, peaches are sweet without being wildly high in sugar. A perk for folks on low-sugar diets and with diabetes.
Soda lovers, it's time to try the water-flavoring trick you've already heard: throw some lemon into your water bottle.
“Drinking lemon water in place of fruit juices or soda can absolutely support your weight loss efforts,” says Taub-Dix.
Every time you have a glass of lemon water instead of a can of Coke or glass of OJ, you save yourself 100 to 200 calories and at least 20 grams of sugar.
Oh, and some people find that sipping on something sour slashes their desire for sweets. How's that for a win-win?
RELATED: Your ultimate restaurant and supermarket survival guide is here!
Want to lose 10, 20, even 30 pounds—all without dieting?! Get your copy of Eat This, Not That: The Best (& Worst) Foods in America!, and learn how to indulge smarter and lose weight fast!
Will Eating Fruit Make Me Fat? What?! No
You’ve probably heard the argument at some point: fruit contains fructose, fructose is a form of sugar, and sugar is the worst thing you can possibly eat if you’re aiming to get lean or show off a six-pack. Right? Wrong.
“It’s really just a poor interpretation of the chemistry to say you shouldn’t eat fruit for fat loss,” says Luke Leaman, a body composition specialist and co-founder of Muscle Nerds.
“It’s not true, and worse, it can have negative health effects, since most people could probably use more fruit in their diet.
When you look at how much fructose there actually is in fruit, it’s not that big a deal – especially when you’re training.”
When bargain-basement diet books are claiming that all sugars are equal, the trick is understanding why having a banana is very different to drinking a can of fizzy pop… or even a smoothie. Don’t worry: no degree in chemistry required.
Will eating fruit make me fat?
Not unless you’re already eating badly. “The first thing to understand is that glucose, the most common type of sugar, and fructose, the kind that’s specifically found in fruit, are processed differently,” says Leaman.
In simple terms, glucose is metabolised in both the muscles and liver, but fructose is entirely metabolised in the liver. When you eat too much fructose the liver can’t process it fast enough and instead starts to store it as fat – and also suppresses the hunger-regulating hormone ghrelin, increasing your appetite. But the key part of this is “too much”.
“This is mainly a problem with people who are overeating, or with eating a huge amount of fruit at one time,” says Leaman. “If you’re in a calorie deficit anyway, then any fruit you eat is going to go to energy, any left will carry over into your glycogen stores, and that’s it.”
So how much can I eat?
Quite a lot. “The critical mass for fructose consumption has been estimated at around 35g a day, and that wasn’t in a trained athlete,” says Leaman.
“Trained athletes and other people who work out burn energy faster, so they can get away with having more – some studies say 80-90g a day still won’t lead to excess fat storage.
But anyway, realistically you could eat ten apricots and still only be at 32g of fructose in a day.
To give you an example, I recently started eating 300-400g of fruit a day during a diet phase where I lost 10kg of weight and my body fat went from 16% to 8%.”
Are there benefits to eating fruit for fat loss?
In a word, yes. Cutting calories to get lean can also mean losing helpful nutrients. “There are certain things you get from fruit that you can’t get from taking vitamins,” says Leaman.
“You want the fibre, you want the phytonutrients, and you especially want the potassium, which has a role in glucose transfer and muscle impulses, and which most people don’t get enough of.
Papaya and bananas are particularly high in it.”
RECOMMENDED: High-Fibre Foods
There’s a bonus side effect: potassium also helps to control blood pressure, which is a problem for more men than you’d think. “Stop throwing salt on everything and eat a banana,” says Leaman.
What other fruits should I eat?
Berries. Strawberries have around 4g of fructose per 100g serving, raspberries slightly more, and blueberries go up to 10g – but that’s more than compensated by a substantial hit of fibre and phytonutrients.
There’s also a good argument for eating some of your bananas slightly underripe. “They’ve got a lot of good resistant starch in them,” says Leaman. “Your body can’t really use it, but it’ll feed your gut bacteria.
Blending or juicing huge amounts of fruit at once. That’s how you get the heightened fructose hit that starts to be a problem.
If you’re going to make a shake, include just one piece of fruit alongside some vegetables and nut butter or almond milk.
Avoid eating fruit alongside other sources of glucose, fizzy drinks (though you should be avoiding those anyway). Otherwise, eat up to five pieces a day, and be happy.
Does it matter when I eat fruit?
Because fruit replenishes liver glycogen – as opposed to muscle glycogen – there’s an argument for eating it before rather than after a workout, to ensure that the energy from it is used throughout the day. That said, the insulin hit from fruit isn’t dramatic, so the effect isn’t too pronounced. It’s more important to get the nutrients than anything else – any time of the day.
Does fruit sugar make you fat? — FIVESEC HEALTH
We live in a society that have taught us to be afraid of carbohydrates. It is important not to draw all carbohydrates under one line.
Of course it is much healthier to eat whole unrefined carbohydrates whole grains, vegetables, legumes and fruit than eating refined carbohydrates white bread, cookies, white pasta and white rice.
Can you guess why? It is because the nutrients are gone in refined carbohydrates and contain much less or no fiber at all.
Much of the low-carb philosophy revolves around insulin. The most ironic part here though is that food even without carbohydrates make your insulin go up. Meat for example increase your insulin more that fruit does and as much as refined sugar.
Carbohydrates are so important for several reasons, they provide energy, reduce risk of diseases, nutrient dense and low in calories compared to fats.
Our bodies thrive on carbohydrates because they are the easiest foods to convert into glucose. And glucose is the brain’s, some nervous systems and the red blood cells primarily energy source.
Nutritionists and health-minded diet professionals agree that we need about 70-80% of our calories to come from carbohydrates.
How much fruit is too much?
There are actually studies on how much fruit is too much. In one study, seventeen people were made to eat 20 servings a day of fruit. The sugar content were about 200 grams per day, or the same amount as in 8 cans of soda. There were still no adverse effects for body weight, blood pressure, insulin, and lipid levels (fat levels) after three to six months.
More recently, a study put people on a 20 servings of fruit a day diet for a few weeks with no adverse effects on weight, blood pressure, or triglycerides (fats) and an astounding drop in LDL cholesterol. The nutritional problems of fructose and sugar come when they are added to foods. Whole fruit, on the other hand, is beneficial in any amount.
Check out Dr. Micheal Greger’s video about “How much fruit is too much?”
Does fruit cause weight gain?
To answer the question “Does fruit cause weight gain?” – No, fruit is not the cause of weight gain. Studies show that even adding fruit into the diet is associated with weight loss.
But then, if we eat an unhealthy meal and then eat an apple as a “dessert” it is pretty easy to blame the apple for weight gain because it contains sugar (which I hope you now see that this is not the case).
Anyhow, there are SO many benefits with eating more fruit!
Fruit has antioxidants! While not eating fruit you would cut out a broad spectrum of antioxidants that are unique to specific fruits.
Fruit is good for your skin! Antioxidants affect the skin pigment and improve circulation which may contribute to a natural glow.
Fruit gives you energy! Fruit digests super fast and will give you energy fast.
Fruit hydrates you! Since fruit contain 60-90% water they will hydrate you and keep your digestive system feeling good.
Fruit provides you with fiber! Fiber is SUPER important for your gut health, fruit (and all plant foods) provide you with complex different types of fiber. Listen on this podcast to get more information about gut health and the importance of fiber (by Will Bulseiwicz, Md MSCI who is a gastroenterologist and gut health expert)
In my own experience after introducing more fruit in my diet such as nice cream, smoothies or fruit platters, my mind feels clearer, my skin is glowing, I feel lighter in my stomach, and I am leaner. And think about it, how cool isn’t it to eat a food produced by nature, which have a sweetness that we human beings so naturally love?
5 Signs You’re Eating Too Much Fruit
Am I cruel to write this? Maybe. But it has to be written.
I realize it’s the middle of summer and just about every fruit worth eating is in season. Peaches are perfectly ripe, apricots are plump, and berries are bursting with flavor.
Even if you’re not a year round fruit-i-vore, summer makes you want to be one.
In every client nutrition session, I hear about what people eat. At minimum, I have them recall what they’ve eaten in the past 24 hours. At most, I have 2 weeks of written record.
And one thing I see people overdoing time and time again is fruit. Especially in summer.
But, but, but…
“Fruit is healthy”
“Fruit is the perfect snack”
“Fruit has vitamin C and antioxidants”
Yes, yes, these things are true…-ish. It seems the past few decades of government sponsored nutrition messages to eat 5-9 servings of fruits and vegetables per day have been lost in a game of telephone. Somewhere along the way, people forgot that vegetables were part of that sentence and many people took it as an excuse to go way overboard on fruits in the name of health.
But that “healthy habit” might not be doing you any favors.
1. You’re Frequently Bloated
Fruit is a classic trigger for bloating and here’s why. Fruit is rich in a type of sugar called fructose. Unfortunately, many of us are not well equipped to digest and absorb large amounts of fructose.
Researchers believe up to 40% of people suffer from a condition called fructose malabsorption in which fructose is inefficiently absorbed across the small intestine. So instead of nourishing us, sometimes fruit sits in the gut and ferments with the help of bacteria.
And the result of those bacteria feasting on fructose is a lot of gas and bloating that makes us feel pretty icky.
Now, glucose (also present in fruit) does help facilitate absorption of fructose, which many use as an argument to suggest fruit is fine and only refined fructose is an issue. But, that’s only true to a certain extent.
Most fruits have been bred to be larger and contain more fructose than their great grand parents (the original apple was about as large and sweet as a crab apple), so you can understand how the human body might not have the skills to handle it.
If hefty portions of fruit leave your tummy in knots, chances are you have some level of fructose malabsorption and you probably should lay off the fruit.
“The most important carbohydrates that routinely cause clinical abdominal complaints are lactose, fructose, and the sugar alcohol sorbitol. Lactose has long been recognized as one of the most important nutrients, and fructose and sorbitol have become increasingly important following recommendations to increase fruit and vegetable consumption” – World J Gastroenterol. 2007.
Side note – In addition to fructose malabsorption, you can also have an inflammatory reaction to fructose. I tested reactive to fructose via the Mediator Release Test, which measures chemical and food sensitivities, so I have to be doubly careful with the amount of fruit I eat!
2. You Have Diarrhea or IBS
Along with the fructose absorption issues I described above, which does commonly lead to diarrhea, let me explain another possibility for why fruit messes up your digestion. Fruits are designed by nature to carry seeds and make a new plant, so when you think about it, it’s in their best interest to not be fully digested by humans.
The plant is hoping that some of its seeds will survive transit and get, shall I say, “deposited” in a new location to grow a new fruit tree/plant. (I should have taken a photo of the massive bear poop from a recent Alaskan hike through berry-filled bear country, but you’ll have to take my word for it.
It was solid berry seeds! And, no, I did not see a bear…. this time…)
“The clinical symptoms of carbohydrate malabsorption [including fructose malabsorption] include flatulence, abdominal cramps and pain, diarrhea, and sometimes even headache, usually after the ingestion of a product containing the incompletely absorbed sugar.” – World J Gastroenterol. 2007.
Many fruits ( apples) are also rich in pectin, a type of fiber that folks with IBS may have trouble fully breaking down. If you have IBS, it’s possible that an apple a day will NOT keep the doctor away.
“Faecal bacteria of IBS patients showed the lowest ability to degrade pectin.” – Acta Vet Brno. 2002.
3. You Can’t Lose Weight
You’ve already switched to a real food diet, you’ve cut out soda, candy, processed foods, etc… but there’s one problem: you’re still not losing weight. If you’re still battling the scale after adopting healthier habits, you might consider looking at your fruit intake.
I agree that fruit is a healthier alternative to many desserts and junk foods, but if fruit is a staple item at every meal and snack, you may simply be eating too many carbohydrates to allow your body to lose weight. In brief, any time we eat carbohydrates our blood sugar goes up. That triggers our body to release insulin to lower the blood sugar. How does it do that? By converting it to fat for storage!
It’s unfair to single out fruit, but if you’ve already overhauled your diet, this could be the stone left unturned. We’re quick to blame bread and sweets for our weight, but when you realize that a banana packs the same number of carbs as 2 slices of bread and more than some candy bars, you might have a different perspective. Also, be sure to read #4 and #5!
4. You Always Crave Sugar
Not only does eating fruit spike your blood sugar, as explained above, it also doesn’t sustain it for very long.
If you have fruit by itself as a snack, you might notice that you’re satisfied for 30 minutes or so, but soon after your tummy starts growling. That’s because fruit doesn’t come packaged with much protein or fat to keep us sated.
Yes, it has fiber, which helps a bit, but it’s not enough to prevent a crash in blood sugar after eating fruit.
What happens when our blood sugar tanks? We get hungry and we get cravings.
For what? For foods that will raise the blood sugar quickly; anything sweet or starchy. (I’m having de-ja-vu)
Aside from the blood sugar-hunger connection, the fructose in fruits has another seldom-discussed effect. Fructose does not trigger the release of leptin, a hormone that signals satiety, and instead triggers the release of ghrelin, a hunger stimulating hormone. No wonder eating fruit makes you want to eat more fruit!
So, do your body a favor and eat that apple with some peanut butter, those blueberries with some full-fat Greek yogurt (or homemade, unsweetened whipped cream!), and that peach with a handful of almonds. The fat and protein from those additions will help dampen the effects of fructose and you’ll be surprised what a difference it makes. This sort of food combining is especially helpful at breakfast.
5. You Love Smoothies and Juice
I’m already bracing for the hate mail, but again, this has to be said. Yes, your green juice is better than most drinks, but if it contains fruit, it’s ly packed with sugar.
When fruit is juiced and you remove the fiber, the remaining sugar is absorbed quite rapidly into your bloodstream leading to what I described in #3 and #4.
A 12oz cup of fruit juice, even freshly squeezed organic OJ, has the same amount of sugar as a can of soda.
Now the classic rebuttal is to just make a smoothie, and while I do believe this is a better option, I still don’t think it’s ideal.
Even when you chew fruit very well, it’s still not broken down as finely as when your Vitamix gets to work.
By mechanically breaking up the cellular structure of fiber, our body has more immediate access to the sugars contained in the smoothie.
So even though you didn’t take out the fiber you would when juicing, you did impact the rate at which your body will absorb the sugar in your smoothie. And not in a good way.
Plus, when fruit is in a liquid form, we can eat a whole lot more of it. A 4oz glass of juice has the sugar of 1 apple, but that sure doesn’t feel a full serving!
You might stop at 1 or 2 apples if you’re munching on them fresh, but 2 apples worth of juice is just a few gulps.
If you believe you should join Smoothie-aholics Anonymous and can’t go without your fix, you might try making your smoothie with a reasonable portion of low-sugar fruits, berries, and combine it with nuts, coconut milk, and chia seeds to lessen the impact on your blood sugar. If green juice is your thing, juice only non-starchy vegetables.
So, now that all the fruit-lovers have mysteriously vanished from my life, you may be asking…
What’s a reasonable amount of fruit to eat in a day?
In general – and unless you’re following a very low carbohydrate diet – I suggest 2 portions of fruit daily, preferably in its fresh and whole form. If you really want bonus points, make one (or both) of those portions berries.
If you are very physically active, at a healthy weight, and/or thrive on a higher carbohydrate diet, by all means, eat more! I don’t pretend to create set-in-stone “rules” here.
How much is a portion?
A portion of fruit is defined as approximately a ½ cup (handful) or the size of a small apple. (Not half a watermelon or a jumbo bowl of fruit salad.)
Vegetables are far more nutrient-dense than fruits when it comes to vitamins and minerals. And the classic nutrients that people use to defend high consumption of fruit are readily available in low-carbohydrate vegetables.
Potassium is easily found in avocados, chard, mushrooms and kale, vitamin C in raw broccoli, bell peppers and tomatoes, and antioxidants are abundant in all vegetables, but especially the green and leafy variety.
I’m not saying don’t eat fruit
I’m suggesting you be mindful of your portions, particularly if you identify with any of the 5 signs you’re eating too much fruit detailed above and opt for lower-sugar varieties when given the option.
Think of fruit a dessert, not celery sticks.
Does Eating Mango Make You Gain Weight?
Sarika Rana | Updated: April 17, 2018 12:50 IST
Consuming seasonal fruits is a delight; after all you have waited for months to savour their taste again. Summers are here and so are mangoes! Remember the days when as kids we would savour this fruit by stealing it from neighbourhood trees and run there’s no tomorrow? Nostalgic much? Who wouldn’t remember mangoes as their favourite fruit as kids! Belonging to the flowering plant Mangifera (scientific name), mangoes are native to South Asia. India is one of the largest producers of this fruit, followed by China and Thailand.
The king of fruits is not only known for its sugary element, but is also healthy in more ways than one. Along with its sumptuous tropical flavor, mangoes deliver a bevy of nutrients too.
Does mango really make you gain weight?
A lot of people these days avoid eating mangoes as much as they would . They think that eating mangoes everyday could make you put on weight. According to nutritionist, Jasleen Kaur, “Mangoes are fat free, cholesterol free and salt free and are super fruits for summers. They are great nourishers for the body.” However, that does not mean one eats mangoes for breakfast, lunch and dinner.
“Excess of anything makes you gain weight. Similar is the case with mango, if you eat above the calorie limit, you are bound to gain weight,” explains Jasleen. So, the misconception around mangoes making you gain weight might not be true after all. Maintaining portion control is key here.
In fact, mangoes can help in losing weight, only if they are eaten within a specified calorie limit.
According to Jasleen Kaur, mango is rich in vitamin C and vitamin A, iron, copper and abundant potassium that is great for the body. It is an energy food and provides sugar rush to your body keeping you energetic and active throughout the day.
However, it is imperative to keep a check on your calorie limit as excess of the intake of mango may bloat your tummy and create problems for digestion.
Read also: (10 Unknown Benefits of Mango Leaves: Don't Throw Them Away!)
A medium-sized mango weighs around 200 gm and provides 150 calories with very few amounts of carbohydrate and protein with negligible fat. “I suggest you to have a mango 30 minutes before your workout session so that you feel absolutely fresh and energetic to perform your best,” says Jasleen.
Indians love to have mangoes after a meal, which means we are consuming extra calories. To avoid these extra calories, that later store as fats in the body, you must refrain from taking mangoes right after a meal to prevent weight gain. It is advisable to savor mangoes around mid-morning or as an evening snack. This way you will be able to save yourself from consuming extra calories.
What are the benefits of mangoes?
1. Lowers cholesterol- Mango is extremely rich in vitamin C, pectin and fiber that helps to lower the cholesterol levels and keep the heart healthy.
2. Excellent for the eyes – A cup of sliced mangoes constitutes 25 percent of the vitamin A content that is an excellent agent to keep the eye-sight healthy and prevents night-blindness and dry eyes.
3. Alkalines the body- The acids including malic acid, tartaric acid and some citric acid present in the fruit help to maintain the alkaline content in the body.
4. Fights heat stroke- A juice made from green mango with water added with some sweetener helps the body to cool down from the excess heat present outdoors. It keeps the body cool and does not let you get exhausted easily.
5. Boosts the immune system- A considerate amount of vitamin A and vitamin C in mango with 25 different kinds of carotenoids helps keep your immune system super strong and prevents the body from falling sick in summers.
Mangoes are as good and healthy as any other fruit, however, it is imperative to keep a check on the calorie content of the fruit as they are super sweet and may not go well with other meals. If you want to enjoy mangoes on a summery day, you could cut down on the portion size of other meals to save the extra calories that will contribute in weight gain.
Why eating more fruit and veg doesn’t always help you lose weight
Will eating more fruit and vegetables make me thin?
Want to get thin? Eat more fruit and vegetables – they’re a low-calorie way of filling up, right? The health site WebMD has “eat more fruit and vegetables” as one of its “22 best diet tips ever” and the next US Dietary Guidelines are ly to push a “healthy Mediterranean-style diet”, big on plant-based food, to avoid more people becoming super-sized. But dietary advice being notoriously fickle, a research paper in this month’s PLOS Medicine says that eating more fruit and vegetables doesn’t necessarily help weight loss: it depends which ones you eat. Eating starchy vegetables such as corn and potatoes (boiled, mashed or baked – the amount of butter added unknown) was linked to weight gain. Eating more high-fibre, lower-glycemic vegetables such as broccoli and brussels sprouts was associated with weight loss. Lower-glycemic foods do not raise blood sugar levels as much as higher ones. So should you stick to non-starchy vegetables and is most fruit still a slimming aid?
The study, from Harvard University, looked at changes in the intake of specific fruit and vegetables recorded in the dietary questionnaires of 133,468 US men and women over 24 years.
It took into account other lifestyle factors that affect weight, such as smoking, amount of sleep, hours watching television and exercise. Dr Monica L Bertoia, the lead author, says that, in America, the most common choices of fruit and vegetables are orange juice and potatoes.
“There are many fruits and vegetables that may be better choices for the prevention of weight gain, such as apples, pears, berries and non-starchy vegetables,” she says.
The idea of eating more fruit and vegetables to lose weight only works if you eat less of something else – all calories count. A study last year from the University of Alabama, looking at previous research on weight loss and increased fruit and vegetable intake in more than 1,200 people, found that people who didn’t reduce their calorie intake overall did not lose weight.
Different fruit and vegetables have different characteristics – lower-glycemic foods cause fewer and smaller blood sugar spikes and may reduce hunger. So if you want high-fibre, low-glycemic fruit, go for blueberries and avocados.
Strawberries are low on fibre but good on the low-glycemic scale, as is grapefruit – unless you pour sugar on it. Pears and apples came out well, even though they have a high-glycemic index – their higher fibre may compensate.
For vegetables, try sprouts (without crispy bacon), broccoli, tofu, cauliflower and sweet potatoes or yams rather than potatoes. But remember, they all still have calories.
“,”author”:”Luisa Dillner”,”date_published”:”2015-10-04T15:30:01.000Z”,”lead_image_url”:”https://i.guim.co.uk/img/static/sys-images/Guardian/Pix/pictures/2015/10/2/1443794539478/1b9e0294-a697-4711-bca3-2f4ad932f8a2-2060×1236.jpeg?width=1200&height=630&quality=85&auto=format&fit=crop&overlay-align=bottom%2Cleft&overlay-width=100p&overlay-base64=L2ltZy9zdGF0aWMvb3ZlcmxheXMvdGctZGVmYXVsdC5wbmc&enable=upscale&s=ba181e490d963a558d3562485239f385″,”dek”:null,”next_page_url”:null,”url”:”https://www.theguardian.com/lifeandstyle/2015/oct/04/eating-more-fruit-and-veg-doesnt-always-help-you-lose-weight”,”domain”:”www.theguardian.com”,”excerpt”:”Increasing your intake of plant-based food shouldnât lead to weight gain â unless you only eat starchy foods or forget to cut down on your calories”,”word_count”:437,”direction”:”ltr”,”total_pages”:1,”rendered_pages”:1}