Fruits that make you lose weight

 Fruits are an integral part of a healthy and balanced diet. However, too many received ideas circulate about them: can we consume them at will? Are some fat burners?

 Are they too sweet? In this article, discover all the information you need to consume fruit properly to lose weight and stay healthy.

Why consume fruits to lose weight?

Consuming sufficient fruit to lose weight has certain advantages. Indeed, beyond their pretty colors and their unique taste, fruits are made up of many essential elements for the body. 

Dietary fiber

Part of the reason fruits are interesting is that they contain a significant amount of soluble and insoluble dietary fiber. In addition to promoting intestinal transit, fiber is excellent for a longer feeling of fullness and for regulating food intake. In addition, they are real assets for regulating blood sugar and blood cholesterol levels. Thus, with this high content of dietary fiber, fruits have their place in a diet to lose weight. 

Fructose 

One of the great peculiarities of fruits is without doubt their fructose content. It is he who gives them that pleasant and more or less sweet taste of our favorite fruits. So, fruits are a great way to enjoy eating. In addition, fructose has a significant sweetening power and a glycemic index much lower than that of sugar, which is further reinforced by the presence of fiber. Thus, fruits provide stable energy and do not create a spike in blood sugar as is the case with most sweet products. 

Antioxidants 

All fruits contain a greater or lesser amount of antioxidants: polyphenols, pigments, vitamin C, etc. Antioxidants help fight cell oxidation and premature aging of cells in the body. Also, they are excellent for boosting the metabolism, the immune system, and for stimulating fat burning. This is partly why we sometimes talk about fat-burning fruits. 

Vitamins and Minerals 

Finally, fruits are obviously sources of various vitamins and minerals essential for the functioning of the body and the metabolism. This richness is all the more important when one consumes fruits of season and very ripe since it is at this moment that their load in micronutrients is the highest. As a result, they fully contribute to nutritional balance and to meeting vitamin and mineral requirements. 

Top 10 fat-burning fruits to lose weight

Some fruits are particularly rich in fiber and antioxidants, which gives them superior slimming properties.

Here is a list of the 10 best fruits for weight loss:

1. Strawberry
2. Raspberry 
3. Cassis
4. Apple 
5. Grapefruit
6. Orange 
7. Lemon 
8. Melon 
9. Watermelon
10. Apricot 

Pineapple, a fruit that makes you lose weight? 

Pineapple has the reputation of being the ultimate fat-burning fruit. In fact, pineapple does not have scientifically proven fat burning properties. Indeed, the legend comes from its content of bromelain, an enzyme that facilitates the digestion of proteins by the body. However, the majority of bromelain is found in the stem of pineapple and its effects on fat burning have never been demonstrated. On the other hand, pineapple remains a quality fruit which has its place in the context of a slimming diet. Rich in minerals and fibers, it has many other advantages.

How and when to consume fruits to lose weight?

Consuming fruits to lose weight is not that complicated, you just need to adopt good habits. First of all, know that nothing beats the consumption of fresh, ripe and seasonal fruit. Indeed, it is under these conditions that they are most concentrated in micronutrients and fibers. In addition, the consumption of fruit in the form of juice, compotes or smoothies should not replace the consumption of whole fruit. The ideal is to alternate the modes of consumption of fruits to take full advantage of all their assets. For good reason, cooking and grinding reduce the fiber and micronutrient content of the fruit. 

Can we consume fruits at will to lose weight? 

Fruits are the perfect allies for a healthy diet. However, this does not mean that they can be consumed at will or at any time. Indeed, they are foods sources of carbohydrates and whose energy value is not negligible. It is therefore important to integrate them into balanced meals, or during snacks. Finally, it is recommended not to consume more than 3 to 4 fruits per day to avoid overconsumption of carbohydrates.

What is a portion of fruit?

Consuming fruit to lose weight is only effective if this consumption is done in the right proportions. Indeed, depending on the sugar content of the fruit in question, the size of a portion must be adapted. For example, here is what a standard portion of fruit corresponds to: 

• 1 apple or pear 
• 1 orange 
• 1/4 melon 
• 2 pineapple slices 
• 2 kiwis
• 2 apricots
• 250 g strawberries 
• 10 cherries 
• 3 to 4 plums 
• 2 clementines

Light mango and vanilla tiramisu

To lose weight, fruits can also be incorporated into gourmet recipes. In addition to providing a unique taste, they provide natural sugars which reduce the amount of sugar added in the dessert. The proof with this delicious tiramisu with mango and vanilla. 

For 2 people 

• Half a ripe mango 
• 100 g of cottage cheese 
• 50 g of mascarpone 
• 1 egg 
• 1/2 tsp. vanilla extract 
• 1 C. tablespoons of whole sugar 
• Salt

Preparation 

1. First, to make this light mango tiramisu, start by separating the white from the egg yolk. 
2. Then, whip the egg white until stiff with a pinch of salt. 
3. Then, in a bowl, mix the egg yolk with the sugar until you obtain a frothy mixture. Gradually incorporate the vanilla, cottage cheese and mascarpone. Once the mixture is homogeneous, integrate the egg white using a spatula, taking care not to break it. 
4. Finally, cut the mango into small cubes. In verrines, place a mango base then cover with a layer of white cheese cream. Repeat the operation until all the ingredients are used up, then set aside in the fridge for at least 2 hours before tasting chilled.