Secret weapon: How fruit helps fight obesity

Who among us doesn’t love fruit? It is an inexhaustible source of vitamins and microelements, as well as a natural sweetness. They perfectly quench thirst and hunger, give good mood and energy. In addition, ripe fruits also protect against obesity. Many people have heard that citrus fruits contribute to fat burning, but not only grapefruits and lemons are beneficial in this case. Modern scientific research has proven that almost all fruits help fight weight gain to some degree.

Sugar in fruit does not make you fat: a study by Stefan Gayenet

Neuroscientist Stefan Guyenet studies the brain mechanisms that regulate fullness and eating behavior. In 2019, the scientist released a review article titled “Effects of whole fresh fruit consumption on calorie intake and obesity.”

In it, he points out that the calories found in fruit are monosaccharides, which are thought to cause obesity and chronic disease. However, fruits have a relatively low energy value and high fiber content, so overall they should contribute to lower calorie intake.

Guyenet analyzed experiments and concluded that increasing fresh fruit consumption leads to either maintenance or even moderate weight loss for 3-4 weeks. That is, if you eat apples and oranges, you will definitely not become fuller. You may even be able to lose a little weight.

How does fruit protect against obesity?

In 2016, scientists from Jeonju University published an article in the journal Nutrients entitled “The paradoxical effect of fruit on obesity”. It cites the factors by which fruits counteract overweight. The paradox of the study is that the presence of simple sugars in fruit should, in theory, contribute to weight gain. But in fact, the opposite is true.

Fruit reduces calorie intake

It’s simple: fruits have almost no fat, but a lot of water and fiber. By replacing high-calorie foods, we improve energy balance, which helps to stop weight gain and reduce fat mass.

Fruits give a long lasting feeling of satiety

Fruits are rich in fiber which gives a long lasting feeling of satiety. It creates a viscous gel-like environment in the intestine, which slows down the absorption of nutrients, increases the amount of undigested food and reduces the number of calories received by the body. As a result, you feel full longer and eat less.

Micronutrients fight fat storage

Fruits contain micronutrients that are important for health. Their deficiency can cause various diseases, including metabolic disorders. For example, vitamins A, C and E, as well as zinc, calcium and iron, fight fat accumulation. They are resistant to leptin, an adipose tissue hormone, and reduce the activity of genes that are responsible for increasing fat cells.

Phenols enhance the “anti-fat” effect

Fresh fruits contain various phenols that have a positive effect on human health: they reduce the risk of cancer, diabetes, cardiovascular disease and obesity. They inhibit fat synthesis, stimulate the process of fat breakdown, inhibit the formation of mature fat cells. Most rich in phenols are such berries and fruits as blackberries, blueberries, pomegranate, cranberries, blueberries, plums and apple.

Fruits have a positive effect on microflora

Overweight and overweight people have different intestinal microflora. Fruits, due to fiber and polyphenols, can increase the number of certain microbes in your body that are prevalent in the gut of thin people. A recent study found that subjects who ate the fruit had a significant reduction in body weight and an abundance of bacteria like Bacteriodetes, which are responsible for weight loss.

Scientists at the University of Sydney came to similar conclusions after analyzing a large body of research from 1997 to 2014. Experts point out one significant detail: fresh fruit helps reduce the risk of weight gain in adults, but fruit juices have the opposite effect. It’s all about the fact that, despite approximately the same content of useful nutrients, juices do not have fiber, which plays a big role in weight loss. Therefore, it is recommended to drink water instead. In addition, to the “harmful” fruits that do not help to lose weight, include kiwi.

How to eat fruits correctly?

Despite the useful properties of fruits, you should eat them in moderation and include them in the diet in a certain way. After all, if you do it wrong, all the positive effects can be reduced to zero and even turn into negative consequences.

Nutritionist and nutritionist Anna Berseneva believes that you should eat fresh fruit on an empty stomach, separate from breakfast, lunch and dinner. This simple rule will help to maximize the benefits for the body.

Anna: Fruit is not a dessert after the main meal! If you eat them on an empty stomach, they will play an important role in detoxifying the body by supplying it with great energy. Suppose you eat porridge, or bread, or rice, and then a piece of some fruit. It is ready to go straight through the stomach into the intestines, but this does not happen because of the food you ate before the fruit. Meanwhile, the bread (rice, porridge, animal products) and fruit rot and turn to acid. The moment the fruit comes into contact with the food in the stomach and digestive juices, the whole food mass begins to spoil. Therefore, eat fruit on an empty stomach or before a meal.

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