Tuesday, November 6, 2012

Which Fruits Are Good for Weight Loss?

Korean pop singer Seo In-young, 27, a former member of the girl dance group Jewelry, came back after a hiatus with a much slimmer figure. "I was able to lose 6 kg in just two months through a strict diet and exercise," Seo said. She became a huge proponent of bananas, claiming that not only do they taste great, but they are terrific for keeping your figure. What other types of fruit can help you lose weight and make your skin more beautiful?

Seo In-young Seo In-young
◆ Bananas Great for Breakfast

People often skip breakfast due to their busy schedules. But since bananas can be easily eaten on the go, they make a great morning meal. Although a bit high in calories (80 kcal p/100 g), they are low in sugar and rich in protein, vitamins and minerals. They also contain fructooligosaccharides, which are simple carbohydrates.

Dieting often leads to a significant drop in intestinal movement due to the decreased amount of food intake and this frequently results in constipation. But bananas contain pectin, a soluble fiber that alleviates constipation. Pectin absorbs moisture and makes a person feel full even when consumed in small amounts, while stimulating the large intestine thereby curbing constipation. However, unripened bananas contain tannin, which can cause constipation.

◆ Kiwis Effective in Lowering Fat

Kiwis contain actinidin, a digestive enzyme that enables the body to absorb animal proteins in the form of amino acids. Amino acids stimulate the dissolution of fat in the body, and as a result excess fat inside the intestines and other parts of the body is reduced. Kiwis also contain substances that improve skin complexion, including antioxidants such as vitamins A, C and E, which prevent aging.

◆ Tomatoes Low in Calories

While you might not think of tomatoes as watery, they are actually about 65.2 percent water. To consume the same amount of calories as in a bowl of rice, a person would have to eat 2.1 kg of tomatoes. This means that a dieter can eat a lot of tomatoes without gaining weight, and the water in them quenches thirst after exercising and lowers body temperature. But eating tomatoes on an empty stomach triggers the secretion of digestive fluids and can lead to heartburn. To prevent heartburn, eat them cooked.

◆ Things to Watch Out For

A fruit-only diet can shave off extra kilos in a short amount of time, but this is often the result of dehydration stemming from nutritional imbalance. This can lead to a yo-yo effect, with the lost weight being regained after the diet ends.

"Different types of fruit contain different nutrients so single-fruit diets are not a good idea," said Lee Yoo-sook, a nutrition expert at Sogang University. "A basic rule of dieting is to maintain nutritional balance by consuming a variety of different foods.”

Fruits are best consumed raw. Eating them in liquid form speeds up digestion and ends up increasing sugar intake. Also, eating fruits after a meal could have negative effects on health and dieting. Although low in calories, fruits contain a great deal of sugar which can be a burden on the stomach. The best time to eat them is on an empty stomach or 30 minutes before a meal.

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