Fruits For Dinner Weight Loss

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Fruits For Dinner Weight Loss is your all-in-one resource for losing weight. Fruits For Dinner Weight Loss can be a great way to effectively lose weight, but you must follow the instructions carefully, Here you’ll find tips, tools and a wealth of information on how to lose weight with fruits while enjoying your favorite desserts.

I started having fruits for dinner and lost 17+ kilos fast”

01 Here’s how running and healthy eating helped this guy get fitter in 4 months

29-year-old Manoj Kumar Sahoo, unhappy with the growing belly and face fat decided to stop complaining and instead, followed a good diet and workout. For over 4 months, he just had homemade food, worked out like an athlete and got the figure he always wanted! His dedication to fitness is commendable.

Name:Manoj Kumar Sahoo

Occupation: Working professional(Finance & Accounting division)

Age:29

Height: 170cm

City: Puri

Highest weight recorded:78 kilos

Weight lost:17-20 kilos

Duration it took me to lose weight:4 months

02 The turning point

I started feeling quite heavy, lethargic and tired all the time and I knew, it was because of my bad lifestyle. I also observed that I had started to get chubbier around the neck, belly and face. Hence, it became obvious that I should correct it before it gets out of control.

03 Diet followed

My breakfast: I used to extensively follow Intermittent Fasting during the lockdown period. I started by following the 12:12 routine and switched to the 16:8 pattern. So, during the mornings, I usually don’t have anything to eat. I just ensure that I stay hydrated and have plenty of water.

My lunch: Serving of plain rice with some vegetarian/ non-vegetarian curry made in very less oil and masala. Salads, curd is also had with my meal and I generally avoid having rotis/chapatis.

My dinner: Normally, I have my last meal of the day by 7:30-8 p.m and it is usually something like a big bowl of salad or seasonal fruits. Mostly, I prefer eating papayas.

Pre-workout meal: Sometimes, 2 slices of brown bread with peanut butter/ half-boiled eggs with a minimum of 500ml-1 litre of water. It all depends on the time I workout and my fasting window.

Post-workout meal: Usually fruits/ fruit juice/ coffee.

I indulge in (What you eat on your cheat days): I don’t like to cheat on my diet but when I do, I treat myself to outside food such as chicken preparation/ ice-cream/ chocolate desserts.

04 My workout

During COVID-19, I used to go walk for great distances. I then started running for around 10-15 kilometres every single day. I also used to do different kinds of cardio/pushups/plank movements at home. Now, I have started to go to the gym where I also do a lot of muscle mass building and strength training exercises.

05 Fitness secrets unveiled

Weight loss is majorly about what you eat and the dietplan you follow. If you eat right and be disciplined, fitness will follow. Making time for exercise on an everyday basis is also important.

06 How do you stay motivated?

Virat Kohli is my biggest inspiration and his weight loss journey, dedication to fitness gets me going all the time. When I look back at my photos before and after weight loss, I never feel like getting back to my old self or lifestyle.

How do you ensure you don’t lose focus? By tracking my calories and workout. I keep a note of all that I eat, how much I eat and the exercises I follow. I aim to get better at it by improving my endurance.

What’s the most difficult part of being overweight? The lowest point was the fact that I didn’t feel happy with the way I looked. I wasn’t in a good shape, and looking at my belly fat every time made me realize the need to change. I wasn’t physically active as well. Over time, I lacked positivity and started getting into a negative phase. Weight loss helped me overcome that.

07 What shape do you see yourself 10 years from now?

I want to be physically and mentally fit and maintain a body like an athlete.

What are the lifestyle changes you made? I stopped eating outside food completely and also processed food which is difficult for the body to digest. Sugar intake dropped considerably too.

What was the lowest point for you? I felt really bad about the way I looked when some friends noticed my bulging weight and mocked me about the same.

08 Lessons learnt from weight loss

Now, I am more active and have a positive frame of mind as compared to the old days. Being in a good shape also uplifts you mentally. You feel so energetic and young. So, my takeaway is that one just needs to put his/her plan in progress, make time for fitness and get moving! Everything else will fall in place once you are resolute about your goals.

Eat more fruit and nuts to help you lose weight

Creating a daily calorie deficit of 500 calories by consuming less and/or exercising more is enough to lose one pound in weight per week, according to all the best diet books.

But research published in ‘The New England Journal of Medicine’ has found that extra helpings of healthier foods like whole grains, nuts, fruit, vegetables and yoghurt appear to be more important than totting up your overall calorie intake.

It seems that calorie intake doesn’t matter as much as whether the food you are eating is actually healthy and good for you – confusingly, that’s even if some of the healthy foods, like nuts, are high in calories. 

What the study found

The review by Harvard Medical School of three studies involving 120,000 people followed over 20 years found that those who ate more healthy foods lost weight, whereas those who ate unhealthy foods such as crisps, sugary drinks and meat gained weight.

When the researchers analysed their data in more detail, they found that people who ate an extra portion of yogurt a day, compared to the study groups, lost an average 0.82lb (0.37kg) every four years over a 20-year period. Those who ate an extra portion of nuts lost 0.57lb (0.26kg); those eating extra fruits, grains and vegetables lost 0.49lb (0.22kg), 0.7lb (0.32kg) and 0.2lb (0.09kg) respectively.

The researchers also found that those who consumed more unhealthy foods gained weight. For example, those who ate an extra portion of crisps every day gained 1.69lbs (0.77kg) over four years, whereas those who drank sugary drinks gained 1lb (0.45kg), those who ate more unprocessed meat gained 0.95lb (0.43kg) and those who ate more processed meat gained 0.93lb (0.42kg).

The team stressed that this didn’t mean that eating unlimited portions of healthy foods could lead to weight loss – just that people who ate them tended to eat less calorie-dense foods like crisps, meat and sugary drinks. The healthier foods were digested more slowly and had higher fibre content, making those who ate them feel fuller for longer. Put simply, they were sufficiently full up with the healthier foods to eat too much calorie and fat-laden junk. 

Should we all eat more nuts?

Many people are wary of eating nuts because of their high fat and calorie content but the Harvard study is not the first – or the last – to show that nuts are not associated with weight gain. a 2019 study published in the British Medical Journal concluded that “increasing daily consumption of nuts is associated with less long-term weight gain and a lower risk of obesity in adults.” Furthermore, that “replacing 0.5 servings/day of less healthful foods with nuts may be a simple strategy to help prevent gradual long-term weight gain and obesity.  

“This is largely due to the fact that eating only a relatively small quantity can make you feel full and that the body only absorbs about half the available calories,” says Mena: “comparison of weight loss plans, where nuts are allowed or banned, show more people stick to the diet plan and achieve greater weight loss when nuts are permitted.”

“Nuts are rich in vitamins, minerals, essential fats and healthy oils,” adds Mena: “like fruit, they also contain substances associated with health benefits, such as reducing the risk of heart disease, which has prompted recommendations to increase their consumption.”

Walnuts, Brazil nuts and almonds, for instance, have all been shown to lower cholesterol. 

What about fruit?

“Many popular diet plans do not allow fruit as it is thought to provide too much additional energy,” explains Mena; “I would argue that including a variety of fruits in the diet is important for health because they’re a good source of vitamins and minerals, including folate, vitamin C and potassium.”

Different fruits also contain an array of substances that can help reduce the risk of heart disease, stroke and some cancers.

They are also an excellent source of dietary fibre, which helps maintain a healthy gut, preventing constipation and other digestion problems. A diet high in fibre can also reduce your risk of bowel cancer. 

What’s the bottom line?

Basically, fruit, nuts, yoghurt, whole grains and vegetables make you feel full for longer, give you important nutrients and make it less likely that you will eat high-calorie junk foods.

Mena says: “The bottom line is that fruit and nuts should be included in your diet in moderation – they taste great, are full of good quality nutrients and reduce the risk of disease without compromising weight loss or maintenance.

“But this doesn’t mean you can eat unlimited amounts of them – consuming too many calories overall will still lead to weight gain. Weight loss is generally best achieved by eating more healthily and being more active.”

Fruit: Not Good for Weight Loss?

Know your Fruits

Fruit: Not Good for Weight Loss?

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.

Why Fruit Has a Limit

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.

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.

Fruit vs. Weight Loss

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.

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 has multiple benefits that warrant it being a staple in your diet; but what about its supposed dark side?

The Problem with Fructose

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.

How Much Fruit is Okay?

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.

More relevant reasons why fruit should not be given the ‘eat as much as you want’ label:

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.

How to Enjoy Fruit and Still Lose Weight

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.

Top Fruits to Support Weight Loss (and How to Enjoy Them)

Skip the cake, cookies, and candy. Going au naturale with your treats boosts fiber intake, supporting weight loss, and gives you additional health benefits. 

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Fruit tends to be high in fiber and low in calories, making it a great food for weight loss or maintenance.

When it comes to losing weight, a big challenge for many people is giving up dessert, which is seemingly ubiquitous. Maybe your coworker brought donuts in for the team or candy bars seem to beckon you from the grocery checkout aisle. And, well, when the holidays roll around, all bets are off. It’s like an obstacle course for your goal setting.

Meet your weight loss training buddy: fruit. Not only does fruit have the sweetness you’re craving, but unlike processed treats, it boasts plenty of nutrients as well. No wonder some people call it Mother Nature’s candy.

In fact, the U.S. Department of Health and Human Services recommends that you fill half of your plate with fruit and veggies for optimal health. Yet while whole fruits are healthy, all food has calories, and you’ll want to keep that in mind when losing weight. If you’re on the popular ketogenic diet, some fruits are also better than others on this plan, due to the tight carbohydrate restrictions. Also, for people with type 2 diabetes, while it’s a myth that fruit is unhealthy, you’ll still want to monitor your intake due to their carb count, or else risk a blood sugar spike.

The amount that’s right for you may differ, but the fact remains: Fruit is a healthy addition for your weight loss plan. “When you’re trying to lose weight, an important aspect is feeling full for longer, but also enjoying what you eat — that’s a huge part of sustainable, healthy weight loss,” says Martha Lawder, RDN, president of the California Academy of Nutrition and Dietetics, who is based in Roseville, California. “Fruit can give you that fullness because of the fiber, but also it’s delicious. That makes it a great go-to option.”

Here’s a look at some top choices, along with ideas on how to enjoy them if you’re looking to maintain your weight or simply do your body some good.

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High-Fiber Apples Allow You to Get Your Sweet Fix on the Go

apples

Atlanta-based Kristen Smith, RDN, spokesperson for Academy of Nutrition and Dietetics and registered dietitian for Piedmont Healthcare, says apples are high in fiber but low in calories, which, like many fruits, makes them a wise food choice if you’re trying to lose weight.

“Foods with increased fiber can help slow digestion and keep you feeling satiated for longer periods of time,” Smith says. “For optimal satiety and fiber intake, keep the skin on.”

One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).

Past research established the connection between consuming fiber-rich foods and managing weight.

How to Enjoy

Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.

Protein-rich Greek yogurt provides a whopping 14.9 g in each 150-g container of the plain, low-fat variety, according to the USDA. What’s more, thanks in part to its protein, Greek yogurt can make for a good weight loss companion, noted a review published in July 2015 in Nutrition Reviews. And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. According to the USDA, each ½ cup of oats serving provides 4 g, which is 14 percent of the DV.

If you prefer a no-frills snack, simply grab an apple and go. Their portability is part of their appeal.

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Raspberries Are One of the Best Sources of Fiber

raspberries

Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body, research has shown. According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source.

Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease, according to a March 2018 article in Frontiers in Pharmacology. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.

How to Enjoy

Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You’ll boost your mindful eating, plus get your sweetness.

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Whole Oranges, Not Juice, Are Weight Loss-Friendly

whole oranges

iStock; Everyday Health

A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA. But that only applies if you’re eating the fruit itself, so keep this in mind if you’re eating to trim your waistline.

“Avoid orange juice and eat a whole or cut-up orange instead,” she says. “Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.” According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.

How to Enjoy

Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. Making sure you keep up on your protein requirements is a good strategy for weight loss, according to a June 2015 study in the American Journal of Clinical Nutrition, because it helps you feel full for longer. Harvard University notes you need 0.8 grams per kilogram of body weight, so a 150-pound person would need 54 g of protein daily.

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Mangoes Are a Metabolism-Boosting Treat

mangoes

Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation, says Lawder. A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers, the research noted.

And of course, they offer a nice helping of weight-supportive fiber. In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.

How to Enjoy

After cutting into slices or pieces, sprinkle a little chili powder and lime juice on top, Lawder says. This will provide a flavorful snack; plus, the kick may boost this snack’s weight loss potential. A review published in June 2017 in the International Journal of Food Science and Nutrition found that the active ingredient in chile peppers, capsaicin, may accelerate weight loss efforts.

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