Fruits: Effect of fruits and vegetables on weight
Fruits; what are the effects of weight? Find out which fruits and vegetables are strictly forbidden and why you don’t lose weight when you have a lot of sweet fruits in your diet. For many people who have decided to lose weight, fruit is one of the essential components of their diet. However, the question often arises – can you get fat from fruits and vegetables, especially when consumed before sleep? This article will be devoted to this topic. Unfortunately, due to the inconclusive results of various nutrition programs, the attitude of many people towards fruit has recently changed.
It is due to the high sugar content, which has now become the main “culprit” of the obesity epidemic that has taken over the world. The famous scientist and physician Paracelsus said back in the 15th century that everything is poison and nothing is poison. Only the amount of consumption can change them from functional to dangerous for the body. This approach also proved to work well for fruit.
“Bad” and “good” sugar in fruit
As we have already mentioned, fruits have become “bad” for many people only because of the simple carbohydrates in their composition. Everyone knows this carbohydrate helps to gain fat mass and must be eliminated from the diet or minimized.
However, this is not the only negative effect of sugar on the body because this substance destroys bone structure, disrupts the immune system, is the leading cause of the development of tooth decay, and also causes a feeling of addiction. But that’s not all.
Scientists have shown that simple carbohydrates affect the hormone that controls our appetite – leptin. Because of sugar, we experience constant hunger, and the body gets used to sweets. Note that today’s sugar problems are directly related to the evolution of our culture. When food manufacturers discovered that people were happy to spend money on sweets, add sugar to all foods.
Today, sugar can be found not only in, say, cupcakes but also in semi-finished meat products. We experience a severe effect on our body from simple carbohydrates, which gradually leads to the appearance of addiction. It is tough to avoid this because we have to buy many products in supermarkets.
The fact that fruits contain simple carbohydrates is no secret. This fact may indicate that we have to abandon them, and it is because of this that people are interested in whether it is possible to get fat from fruits and vegetables. We are convinced that this is not the case and base our conclusion on the results of scientific research.
It’s all about the difference between the simple carbohydrates in cups and those in fruit. If with sweets, in addition to sugar, we get a lot of other harmful substances; they contain microbial substances and various biologically active substances. You can quickly check all the above. A banana and a medium bar have 27 and 25 grams of carbs. At first glance, the difference here is insignificant and can be ignored entirely.
Let’s take a closer look at the composition of these products. In addition to sugar, the bar contains fructose-glucose syrup and various synthetic additives. With bananas, the situation is entirely different. In addition to simple carbohydrates, you can find potassium, plant fiber, and vitamin B6.
These are substances that are extremely useful for the body. Plant fibers contribute to a normal digestive tract, vitamin B6 is necessary for producing protein compounds, and potassium normalizes blood pressure again.
As for the sugar found in fruit, I must say a few words about plant fiber. It is a fiber that controls the absorption of sugar and reduces its concentration in the blood. Thus, these simple carbohydrates contained in fruit are gradually absorbed by the body and do not cause a significant release of insulin.
Let’s talk about the bar from our example. The situation is precisely the opposite. After eating it, the body experiences a shock from the many carbohydrates it receives. Since no substances in the bar control the assimilation processes of carbohydrates, the sugar concentration in the blood changes significantly. As a result, the person feels hungry again.
If you ate a banana, this would not happen. It should also note that fruits are alkaline and sweets are acidic. As a result, the acid-base balance is disturbed, which hurts health. However, even after such a detailed explanation, whether it is possible to get fat from fruits and vegetables may remain because the negative attitude towards these products is not entirely clear.
However, we have the answer here, too – fructose. You may remember that for a long time, we were sure that fructose is an excellent sugar substitute and is entirely safe for the body. But this only applies to natural substances and is not purified by industrial methods.
After purification, fructose loses many of its favorable properties. It can load the liver, increase the concentration of triglycerides, and is also the cause of abdominal obesity. But all these negative points do not apply to fructose found in fruits. Its adverse effects are “drowned” by micro-materials and plant fibers. Don’t forget that fruits and vegetables are excellent sources of antioxidants. Only these substances can fight against very aggressive free radicals that destroy the cellular structure of our body. By the way, scientists are sure that the aging process is precisely related to the harmful properties of free radicals because cell structures can be renewed indefinitely if not destroyed.
However, let’s return to the question of whether it is possible to get fat from fruits and vegetables and the words of Paracelsus, which we mentioned at the beginning of the article. Even water can become toxic under certain conditions, and you must consume fruits properly. If you use them in reasonable amounts, you will get only benefits, and the question of whether it is possible to get fat from fruits and vegetables will not interest you. First, we remember that we should vary our diet and vegetables are essential. Moreover, these foods should dominate your nutrition plan.
Scientists believe that the optimal daily dose of fruit is 400 grams. Moreover, they should consume them in the first half of the day because they contain carbohydrates. You’ve probably seen recommendations for up to five servings of fruit, but keep it small. Let’s say one serving of strawberries is a handful. Agree that a handful of berries will not do. If you have sugar concentration problems, you should choose fruits with a low glycemic index. Is it possible to get fat from fruits and vegetables in a diet – do not hesitate to use them and be unafraid. For example, by eating oatmeal for breakfast along with these gifts of nature, you can increase your body’s energy reserves and put a lot of nutrients into it. But before you go to sleep, it is better not to eat fruits, as they still contain sugar.
Now let’s say a few words about the energy value indicator because if you want to get rid of excess weight, you need to do the appropriate calculations. A banana contains 105 calories, and a hundred grams of strawberries contain 32 calories. If you can eat a whole kilo of raspberries at once, 320 calories enter the body. However, compare these numbers to many girls’ favorite cookies, which have an energy value of 400 calories. But they are empty and can be turned into fat.
Can you get fat from fruits and vegetables – a nutrition program?
There are a vast number of different nutrition plans, including fruit. As we said above, if you decide to use this nutrition program, you should limit yourself to certain fruits. According to nutritionists, citrus fruits are the best choice. Let’s talk about them in more detail.
- The grapefruit. Not only is it the “safest” fruit for a person losing weight, as it has a harmful calorie content, but it is beneficial precisely for solving the task you have set yourself. It contains unique ingredients that accelerate fat loss. Eat one grapefruit during the day.
- Lemon. It is somewhat inferior in efficiency to the previous fruit. Not everyone can use lemon in its pure form. However, you can use it in salads or, at least in the morning, drink a glass of water with lemon juice. Do this on an empty stomach daily, and you will see results soon enough.
- Oranges and tangerines. Many actively consume this fruit before the New Year and steadfastly ignore it. You do this entirely in vain because these citrus fruits can be an excellent choice for sweets or cookies. In addition, citrus fruits improve mood. But it is difficult to base your diet on citrus fruits alone. Don’t worry; there are other fruits too. You’ve probably already realized that those who taste sour are interested in us. Pineapple can accelerate lipolysis processes. Today, all manufacturers of sports nutrition are actively using the active substances in a pineapple in the production of fat burning.
- Kiwi is a good source of antioxidants, and you should include it in your diet. Let’s not forget berries, which are also helpful and can provide the body with many nutrients. Hopefully, as for your question, is it possible to get fat from fruits and vegetables, we answered very clearly.