Connect with us

Healthy Eating

The 7 Best Summer Fruits to Eat for Weight Loss

Published

on

Summer has many benefits, including having access to fresh fruit in season, which is not only one of the healthiest foods we can eat, full of antioxidants, vitamins, and also fiber that studies show help us lose weight as well can reduce appetite, lower blood pressure and boost immunity. Soluble fiber from fruits dissolves in water when digested, forming a gel-like substance that slows absorption into your stomach and digestive system, leaving you feeling full longer and keeping your blood sugar stable.

Women should aim for at least 25 grams of fiber per day, and men should aim for 38 grams, according to the USDA. Their survey data shows that fiber intake among US consumers is only 16 grams per day. Even the government standard is “daily adequate intake,” so more fiber is better.

In addition to fiber, certain fruits have also been scientifically proven to reduce inflammation, which helps prevent obesity and other serious diseases. Studies show that people who eat more fiber have a lower BMI, healthier blood pressure, and less insulin resistance. This happens when insulin becomes blocked in the “on” position and blood sugar spikes and your body responds by storing calories as fat. So, consuming more fiber helps promote natural weight loss that seems effortless.

We have compiled a list of the seven refreshing fruits with the highest fiber content that you can eat and enjoy for their natural sweetness this summer. Eat one of these daily to reap the health benefits, consume more essential nutrients and vitamins, and promote natural weight loss.

kiwi

Kiwi fruit may be your favorite fruit when you read about kiwi fruit shrinking your waistline. In one study, researchers found that consuming two kiwi fruit a day increased vitamin C and fasting glucose (which lowers blood sugar). Consumption of kiwi fruit contributed to “significant reductions in diastolic and systolic blood pressure, as well as significant reductions in waist circumference and waist-to-hip ratio”.

Additionally, for its small size, kiwifruit is shockingly high in fiber, just like passion fruit. A kiwi has 2.1 grams of fiber, which is unusually high for tropical fruits as most of them have higher water content.

Avocados have a bad rap: many people mistakenly think that their high fat content makes them fat, but the exact opposite is true. Avocados actually help reduce appetite for at least five hours after you eat them, according to Lori Meyer, an RD who has reported on the health benefits of avocado.

A recent study by the National Institute of Health found that avocados stay full for six hours after being eaten. The researchers attributed this hunger suppression to the perfect combination of fat and fiber in the whole fruit (yes, avocados are members of the fruit family), and the study concluded that people who eat an avocado every day have fewer calories throughout the day ingestion of what can result in weight loss. For best results, try eating an avocado in the morning to feel full and avoid snacks.

Avocados are also high in fiber, which may be one reason they help us stay full longer (fat keeps us full, too). One 3.5-ounce avocado contains 7 grams of fiber, or 27 percent of your recommended daily allowance (that’s at least 25 grams for women, 38 grams for men).

Guava

Next time you’re in the tropics or see this exotic fruit in your grocery store, give it a try. Guava, for the uninitiated, tastes like a cross between strawberry and pear, with a subtle sweetness and a spicy aftertaste. Guava has numerous health benefits, including lowering blood pressure and cholesterol, and appears to promote weight loss.

A study published by the National Library of Medicine evaluated the effects of ripe guava fruit supplementation on blood sugar and lipids in healthy people. The researchers found that “supplementing ripe guava with its peel lowered BMI as well as blood pressure”. The study concluded, “Peeled guava fruits are more effective at lowering blood sugar, total cholesterol, triglycerides and LDL in serum. It increases the HDL. [ the good type of cholestrol] also levels. “

Papaya is one of the few tropical fruits with a high fiber content, a total of 3 grams per small fruit. High fiber diets have been linked to weight loss because calories are continuously released into the bloodstream, which keeps blood sugar low so you don’t store fat but burn energy over the next several hours.

According to a study, papaya has also been shown to reduce “adipose tissue weight”, which is scientifically known as belly fat, as well as the shrinking of fat stores by reducing the level of stress in the fat itself. When the body loses weight, “energy stores are mobilized from adipocytes and adipocytes get smaller” According to another study. Adipocyte hypertrophy is associated with “increased stress, decreased metabolic flexibility, and systemic diabetes,” the study authors explain. So when we eat papaya it seems to reduce these symptoms, which can lead to weight loss.

Passion fruit

Native to South America, passion fruit is only slightly larger than a golf ball, but at 1.9 grams per piece, it is powerful when it comes to fiber. One study showed that the insoluble fiber in the seeds helped lower cholesterol and triglycerides in the lab. If you eat more than three passion fruits in one serving, you increase your fiber fruits to a quarter of your daily requirement.

A study of diabetic rats given passion fruit daily for 30 days found that the juice “significantly lowered their total cholesterol, triglyceride and low-density lipoprotein cholesterol levels”.

Eating passion fruit can help us lose weight, as the same study in the laboratory found that the fruit lowered the animals’ triglyceride levels and that consuming the seeds lowered their total cholesterol, liver cholesterol. The same researchers also identified 13 carotenoids in passion fruit that promote anti-obesity, anti-diabetes, and anti-cancer activities.

Pink fruits are known to be high in fiber and low in calories. One grapefruit contains 4 grams of soluble fiber per 102 calories. If you start your morning with a grapefruit this summer, pair it with a high-fiber smoothie and you’ve got over half the recommended daily allowance for men and women with very few calories. Note, however, that when you juicing grapefruit or other fruits and vegetables, you are not reaping the benefits of the fiber because the pulp is where the fiber lives.

Aside from its fiber, grapefruit diets have been shown to help you lose weight. The researchers conducted a randomized study of 91 obese patients in which the consumption of grapefruit kept blood sugar and insulin in check. The grapefruit eaters show “a significant decrease in insulin levels two hours after the glucose” compared to the group that received a placebo. The study found that eating just half a fresh grapefruit before meals was associated with significant weight loss. The effect was also seen when people were given grapefruit juice, but the weight loss was greater in those who ate the fruit.

Unlike most fruits, kumquats should be eaten with the skin where all of the fiber and nutrients are. These little fruits can look like tiny oranges, but they are completely independent. Five whole kumquats contain seven grams of fiber, an amazing amount for such a small fruit. Consuming 16 kumquats is enough to reach the recommended daily amount of fiber for women (25 grams). If you’re looking for a healthy, low-calorie snack that will keep you feeling full, try kumquats and don’t worry about peeling off the peel.

In addition to their fiber content, kumquats also contain a strong oil called limonene, which can be extracted from the peel and used as an anti-inflammatory. Lime oil is so potent that it appears to reduce the risk of obesity and other chronic health conditions, according to a study published in the National Library of Medicine. According to the same study, it is being investigated as a potential basis as an anti-cancer drug.

If you’re looking for a year-round fruit that is high in fiber, there’s always the good ol ‘apple, which has 4.4 grams of fiber for every apple you eat.

This is how you get enough iron iron with a plant-based diet

Continue Reading
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Healthy Eating

The #1 Fall Food for Weight Loss, Dietitian Says

Published

on

In many parts of the country, it is the time of year when the idea of ​​curling up and relaxing sounds a little more appealing than tormenting your way through a tough workout. Hey, no judgment – in fact, if we told you that eating more of the one fall food you look forward to year-round … could be a very proactive way to avoid weight gain in fall … would us believe? As it turns out, a nutritionist says that the quintessential fall harvest, in addition to its other amazing health benefits, could help you stay in shape.

Read on to learn why pumpkin (yes, pumpkin!) Could serve your weight loss goals this fall.

Then do you want more good news? See why some nutritionists say bread may become less of a banned food soon.

Shutterstock

Per 1/2 cup: 40 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 10 g carbohydrates, 3 g fiber, 4 g sugar, 0 g added sugar, 1 g protein

Let’s start with the basics of this popular pumpkin. Ever studied the side of a pumpkin puree jar? We happened to have one on hand: Half a cup of Libby’s canned pumpkin contains three grams of fiber and one gram of protein with just 40 calories.

These nutritional information is a great way to start understanding why pumpkin can be considered a boon to your efforts at staying lean.

Sign up for the Eat This, Not That! Food news newsletter that you can use every day.

Shutterstock

This slice of pumpkin might remind you of the look of a melon – and like melons, pumpkins contain a lot of one substance: water.

Registered nutritionist and nutritionist Mackenzie Burgess, RDN, told Fox News why this works. “Pumpkin is beneficial for weight loss because it is mostly water, so it is low in calories and yet high in nutrients,” said Burgess.

Add to this the fiber content and little sugar, and you may see how pumpkin is a friendly food that provides plenty of goodness with the power to rid your body of a little excess too.

RELATED: A Key Effect of Eating Pumpkin, Says Nutritionists

public supermarket shopping trolleyShutterstock

Here’s perhaps the biggest challenge in using pumpkin this fall: For the second year running, canned pumpkin is one of the foods currently hit by a shortage.

Fortunately, it seems like whole pumpkins are in abundance. Roasting a pumpkin can be relatively simple (in parts of Europe they love that): try cutting it into small pieces, removing the seeds (remember to roast your pumpkin seeds, there’s more healthy stuff in there!) And then place the pumpkin segments in a baking dish with shallow water so that the pumpkin stays moist while frying.

When it comes out of the oven, puree your pumpkin and serve it as a side dish (think sweet potato puree) or keep slicing the roasted pumpkin and dicing it in a salad. Try this mixed greens salad with pumpkin vinaigrette … or pumpkin pizza.

(We said it: pumpkin pizza.)

pumpkin pureeShutterstock

Go ahead, feel great by doing all the things with pumpkin this fall. Try one of these 33 delicious pumpkin recipes or even this Instant Pot Two-Layered Creamy Pumpkin Yogurt.

Find out more about the latest here:

Continue Reading

Healthy Eating

The #1 Best Diet After 50, Says Dietitian

Published

on

As you get older, it’s important to find a diet that you not only love, but that can also help you stay healthy every year. But with the long list of diets currently in existence, it can sometimes be a challenge to find the right one.

The Standard American Diet (SAD) may be one of the worst diets for healthy aging, but according to Rachel Dyckman, MS, RDN, CDN, it is one of the the best diet after 50 is the Mediterranean diet.

“The Mediterranean diet has been consistently rated as one of the best diets for overall health and longevity, and recent research suggests that the more older adults stick to this diet, the longer they live,” says Dyckman.

This is why the Mediterranean after 50 diet is your best bet, and for more healthy eating tips, see The 7 Healthiest Foods You Should Eat Now.

Shutterstock

The Mediterranean Diet is inspired by countries like Greece and Italy and first emerged as a diet in America after researchers found that people from these regions had very few cases of heart disease.

“The Mediterranean diet is not a strict ‘diet’ per se, but a nutritional pattern that mainly consists of fruits, vegetables, whole grains, beans and pulses, as well as nuts and seeds,” says Dyckman. “It also contains moderate amounts of seafood, poultry, dairy products, and eggs.”

According to Dyckman, one of the main differences between this and the SAD is that red meat is rarely consumed and you Keep processed foods and refined carbohydrates to a minimum.

Mediterranean cuisineShutterstock

One of the best things about the Mediterranean diet for those over 50 is that it encourages whole, unprocessed foods high in fiber.

“Fiber is extremely important to a healthy diet, especially in old age,” says Dyckman. “It helps us maintain a healthy weight by keeping us full after eating, promotes bowel function and a healthy gut microbiome, lowers cholesterol, helps protect against colon cancer, and promotes stable blood sugar.”

RELATED: 5 Main Side Effects of Not Getting Enough Fiber, Says Science

Olives herbs and olive oilShutterstock

Olive oil is a major part of the Mediterranean diet and is extremely beneficial for heart health as we age. According to Dyckman, olive oil is high in heart-healthy monounsaturated fats, “which are known to lower LDL (bad) cholesterol and increase HDL (good cholesterol).”

Olive oil also contains a special plant compound called polyphenols. According to Dyckman, “these are known to fight aging-related free radical damage and have the potential to slow the development of age-related diseases such as heart disease, cancer and neurodegenerative diseases.”

RELATED: One Key Effect of Consuming Olive Oil, Says New Study

Recipe for Mediterranean lentil salad from Recipe RunnerCourtesy Recipe Runner

“The Mediterranean diet also reduces the risk of obesity in post- and perimenopausal women,” says Lindsey DeSoto, RDN, owner of The Dietitian Momma.

According to a study by the Journal of the North American Menopause Society, menopausal obesity can lead to moderate to severe health problems, so following a Mediterranean diet can help alleviate those stressors during the menopausal process.

Mediterranean Salmon Coucous Salad Recipe RunnerCourtesy Recipe Runner

As Dyckman said, this diet is not about strictly following a particular routine, but rather about consuming heart-healthy foods and limiting those that can cause problems as you age.

If you’re looking for ideas to get started, take a look at this list of groceries to buy in the store or try one of these Mediterranean recipes at home.

For more healthy tips, these next:

Continue Reading

Healthy Eating

Shoppers Are Delighted Over 7 Costco Items They “Didn’t Know” Existed

Published

on

That feeling, when you visit Costco for a small handful of grocery basics and a product you haven’t even looked for, just pops in your eye. Little did you know this brand you love made this! Or wait – how had you never noticed this meal before? This weekend, Costco members from across the country are touting new discoveries on social media that many say will likely become a staple of their grocery orders. Have you tried these Costco gemstones?

Read on to see which Costco products sparked curiosity and conversation at the end of the week. Even if you’re working on your weekend grocery list, don’t miss out on saying Costco members these are the best frozen meals out there.

Earlier this week u / 305golf announced to the Costco subreddit, “Lotus Biscoff Ice Cream.

If you’ve flown Delta, you may know these cookies that the brand says are still baked entirely at their facility in Belgium, just as they have been since 1932. Many fans of Lotus Biscoff love these toasted, sweet little biscuits made in Coffee are dipped. But ice cream parlors? We are fascinated too.

Sign up for the Eat This, Not That! Newsletter for current and trendy food news that is delivered daily.

Courtesy Burpy

On Friday u / shiant shared a trunk shot with the words: “My Costco haul today.”

That grocery order got people talking – and one of the most talked-about items was the Costco Meatloaf and Mashed Potatoes. U / Donkeyman Picklebutt asked, “How’s the meatloaf? I’ve tried to get it in the past.”

After a number of comments, the general consensus among these members is that this meatloaf is filling and filling, and that the mashed potatoes are actually real and not flakes.

RELATED: 13 Best Healthy Meatloaf Recipes For Weight Loss

U / shiant’s inclusion of Kirkland Signature Broccoli Cheddar Soup in the post also sparked discussion of Costco soups, with u / ChaserNeverRests commenting, “Oooh, I didn’t see that on my last visit. I hope we get it soon! “

Soup is this season – check out 23 cozy soup recipes that are perfect for weight loss this fall

Hot Pockets Sausage Egg Cheese Croissant Crust

u / TRX808 said, “I need a box of these hot pocket breakfast bags. I’ve never seen them in the local warehouses.”

U / discodawg02 announced on Friday that they have just joined the Costco subreddit. “Was wondering if anyone else has put together a large collection of these cool little tiramisu glasses?”

With 159 comments at the time of posting and counting, it is clear that many members are fans of these Italian sweet treats.

RELATED: Giada De Laurentiis just released the easiest fall appetizer

Earlier this week u / RiverRooted announced, “Pumpkin Spice Loaf spotted in the wild. Delicious.”

U / PM_MeYourAvocados cited nutrition facts indicating that 1/10 of this pumpkin bread weighs 420 calories, 21 grams of fat, and 35 grams of sugar.

Sounds hard, but using pumpkin in healthier ways can be amazing to you. If you’re craving the whole pumpkin right now, check out an important effect of eating pumpkin, says nutritionist.

Yes, amazing, but don’t get too excited. We need to precede this by stating that u / zebedeeAU called this a “New Offer in an Aussie Costco Food Court”.

But as some commentators noted, it’s definitely interesting to see what the Costco Food Court has to offer in other parts of the world. For some of the latest information on Costco Food Courts near your home, check out the Most Unhealthy Costco Food Court Orders, Say Dietitians.

For more information on Costco and grocery stores, please visit:

Editor’s Note: Some images have been used to depict the mentioned products and technical choices in user comments have been retained in order to preserve the original quote.

Continue Reading
Advertisement

Trending