Scientific evidence has shown that eating fruit contributes to healthier weight loss
We have all heard of some “miracle” diet in which fruit is removed. In general, they tend to be all those who, forgetting about nutritional balance, seek to destroy fat through ketosis.
Ketogenic, hyper protein, some Dukan of life … Over time and experience, it has been proven that, despite achieving sudden weight losses, in the long run, none of them have been able to change the bad habits that caused weight gain, with the consequent “rebound” effect.
Nor have they provided new healthy habits and, in the best of cases, they leave the person with certain nutritional deficiencies that are manifested in hair loss, haggard skin, constipation problems, and poor relationship with food, on a psychological and emotional level.
The new trends in nutrition, already quasi-definitive as they seek a balanced, healthy diet, very plant-based and emotionally healthy, prohibit prohibiting. Especially when it comes to essential foods like fruit.
But why for years has fruit been taken away from people who wanted to lose a lot of weight? Because of the sugar, it contains. However, this sugar is not only not a reason to gain weight but, paradoxically, it can be a good ally to lose weight.
THE SECRET IS IN THE MATRIX
You don’t have to obsess that fruit has sugar. Because it is not a free sugar like that of the sugar bowl or like that of candy.
Carlos Ríos, nutritionist dietitian, creator of the “realfooding” network movement and author of the book Eat real food: A guide to transforming your diet and your health (Paidós, 2019) explains it like this: “The sugar in fruit is in the matrix food of the food, along with many other components of the fruit itself that make this sugar not have the same effects ”.
“Equating the natural sugar in foods with refined sugar is a mistake that has been made for decades, even among nutrition professionals who are outdated or who resort to photocopying diets.
Chemically speaking, it is true that fruit contains sugar, specifically fructose. But not only that. And that is why Carlos Ríos explains to us the 5 reasons why taking fruit several times a day can be good in a weight loss program.
5 REASONS FOR A DIET WITH FRUIT
1. It is low in caloric density: Studies (1) tells us that eating more fruit appears to be inversely related to weight gain. Fruit contains a large amount of water and fiber, this explains that compared to any other food, eating more fruit reduces your daily calories, explains Ríos.
2. Satisfying a lot: Satiety is a physiological process that regulates appetite or hunger by secreting various biochemical signal peptides from various parts of the body. The fruit can reduce food intake and influence total energy consumption, according to another study (2) mentioned by the dietitian-nutritionist. Dietary fiber is known to create a viscous, gel-like environment in the small intestine, delaying gastric emptying and reducing the activity of enzymes responsible for digesting carbohydrates, fats, and proteins. This slower digestion of macronutrients increases nutrient-receptor communication over a prolonged period, thus increasing the secretion of gut hormones for satiety.
3. It contains micronutrients: Its deficiency can even cause metabolic disorders. In particular, vitamins A, E, and C are negatively associated with fat deposition or central obesity, as shown by a study (3) referred to by the nutrition expert. This influence of vitamins in the reduction of fat mass is attributed to the improvement in leptin and the downregulation of the genes involved in the generation and differentiation of adipocytes.
4. Its phytochemicals have antiobesity effects, reduce oxidative stress through its antioxidant properties, suppressing adipogenesis, inhibiting preadipocyte differentiation, stimulating lipolysis, initiating adipocyte apoptosis and lipogenesis. All this says a study (4), according to the promoter of realfooding.
5. Helps the microbiota. Consuming fruit increases the prevalence of “good” type intestinal bacteria that help maintain a balanced energy balance. The gut-brain connection is much stronger than we thought.
LIMIT YOUR CONSUMPTION OF SUGAR, NOT FRUIT
If we listen to the WHO, we understand that it has nothing to do with the kilo of sugar in the supermarket, which is free sugar. Free sugar is that of the sugar bowl, that of honey, that of cookies, and ultra-processed sweets.
This is the sugar that should be reduced, even eliminated from the daily diet, but never that of the whole fruit. From what was stated at the beginning of the post, it is clear that fruit is a great ally in weight loss diets. Be wary of any nutritionist (or family doctor) who tells you to watch out for fruit.
“The fruit is good between meals. It is good after eating and before sleeping. The fruit is good for children, adults, the elderly, the thin, and the obese. It can be eaten alone or mixed, peeled, and unpeeled.
I mean, do we peel it? If you want, yes, but it is good to take the skin for the extra supply of fiber. Of course, wash and brush it well beforehand to remove waxes, pesticide residues, dirt, and dirt that can contribute bacteria, viruses, parasites, and contaminants such as lead to the food. If it is very dirty, it can be submerged or disinfectants such as food-grade bleach can be used.
If you have any pathology for which the consumption of fruit is contraindicated, the doctor will warn you. If not, then you know that it is more than proven that eating fruit helps maintain a healthy weight, which helps control cardiovascular disease and diabetes.
SOME FRUITS ARE MORE FATENING THAN OTHERS
True. The worst fame is carried by bananas, grapes, and avocado. In proportion, they have more kilocalories than the rest. Even so, if you want to lose weight, you can limit your consumption but not eliminate them.
First, because together, they are mega healthy.
” Avocado is fatty, but due to oleic acid and bananas, they are caloric but have fiber, micronutrients, flavonoids, help to avoid glycemic peaks, and are very satiating.
If you have ever known a diabetic who does not drink orange juice because he says that his sugar rises very quickly, know that it is totally true. But that does not happen if you eat the whole orange because the fiber in the fruit makes it difficult to absorb the sugar.
The whole fruit provides slow absorption carbohydrates that produce a greater satiating effect and, usually, have a lower caloric density.
The WHO recommends five servings of fruit and vegetables to eat the day. Aitor Sánchez, dietician-nutritionist, @midietacojea in networks and author of the books My diet limps (Paidós, 2016) and My diet no longer limps (Paidós, 2018), details: “A serving of fruit would be a medium piece (like an orange or an apple), a bowl of cherries or a slice of watermelon, and a serving of vegetables would be a salad, a gazpacho or a vegetable garnish ”.
Realfooders like Carlos Rios, the girls from Futurlife21, and chef Juan Llorca argue that if we all followed the WHO and ate five pieces of fruit and vegetables a day, we would stop having sugar monkeys.
We would keep glucose stable, without peaks or dips, we would regain our palate and the fruit would taste like candy …
Doesn’t sound bad, right?
* Study 1: “Health benefits of fruits and vegetables” by Slavin, JL and Lloyd, B (2012)
* Study 2: “Satiety-enhancing products for appetite control: science and regulation of functional foods for weight management” by Halford, JC and Harrold, JA (2012)
* Study 3: “Vinegar ingestion at bedtime moderates waking glucose concentrations in adults with well-controlled type 2 diabetes” by White, AM and Johnston, CS (2007)
* Study 4: (Meydani, M.; 2010). 2010 Study “Dietary Polyphenols and Obesity” by Mohsen Meydani * and Syeda T. Hasan)