How do fruits contribute to belly fat loss? There are three important fruit components which make them suitable for weight loss. These are water, vitamins and fiber. The most important is fibre. Let me talk briefly about fibre before we discuss more on fruits and weight loss.
There are two types of fibre which could facilitate in your quest to lose weight. These are soluble and insoluble fibre. Soluble fibre dissolves in water and forms a gel-like substance. Unlike the insoluble fibre these delay the rate at which the food ingested travels along the intestines before it is expelled out of the body. Soluble fibres are credited for their ability to maintain healthy blood cholesterol levels. They also help to regulate the levels sugar in the blood . You will find this type of fibre in fruits and vegetables, lentils, barley, psyllium and oatmeal.Insoluble fibre is usually refferred to as roughage. Rouphage does not dissolve in water and it is not digested as it passess through the digestive system.These fibres increase the bulk of food as it passes through the digestive tract. It increases the speed at which digested food is expelled from the body. Insoluble fibre will be abundant in wheat bran,fruits,nuts, seeds, whole grain cereals,bread, vegetables, and legumes among others.
Fibre decreases your desire to eat. It is well known that if you eat less food you will lose weight because you burn more fat than you make. Some fruits have more fibre than others and therefore create a better feeling of fullness than others. This makes it unnecessary to eat more calories than you need. It has been argued that the vitamins in most fruits discourage the craving of the body to have excess food. This is thought to be due the fruits ability to satisfy the nutrient requirements of the body but this remains to be proven.
It is thought that diets that contain most of the nutrients keep hunger at bay. Thus fruits could provide the vitamins and nutrients that will reduce your hunger. Fruits also contain water, which keeps the body hydrated. Best Fruits for Weight Loss have calories needed for belly fat loss. This however varies from person to person. Some people will consume more calories than others and still lose weight. Each person has a basic level of caloric needs for each day.
For you to lose weight which will be realised with belly fat loss you will need to eat fruits that are appropriate as all fruits are not equal. The best fruits to achieve belly fat loss must have low calories which allow you to eat enough without taking excess calories which could lead to weight gain . For example Cantaloupe and tomatoes have three times less the number of calories in an apple or a banana but the apple has lower glycemic index than both. Therefore apples taken in moderation would be better than either weight loss than banana but you will realize that a combination is best because each has different nutritional values. Remember you want to lose weight and stay fit and healthy.
Let’s consider some common foods and their glycemic index. Some common fruits with low-glycemic index values include which you will be attracted to eat include: blackberries, strawberries, grapes, cherries, peaches, lemons, grapefruit, oranges and raspberries. Common fruits with high- glycemic index include: raisins water melon, and cantaloupe. Considering that most fruits have high nutritional value it is important to realize that even those fruits with a higher glycemic index could be mixed with those of low glycemic index to form part of a healthy diet, especially if you are trying to lose weight.
From the above table avocados are rich in fat and therefore energy dense. They should be taken in small amounts. The best fruits for belly fat loss must have low glycemic index. Some people might tell you that eating energy dense fruits such as bananas pineapples watermelons as much as you want is good for you.
In our opinion such fruits if taken in excess would not qualify to be called fruits for weight loss as they have a relatively higher glycemic index and could cause weight gain and an increase in belly fat. If you eat as much as you want you will not lose belly fat.
Some people substitute fruits with fruit-based products such as juices. Commercial fruit juices quite often they contain added sugars. The added sugar will increase the number of calories consumed. Without a serious plan you will not realize any weight loss.
As mentioned above fruits have fiber, sugar and vitamins. However each fruit has its own benefits. For example fruits which are orange-colored are rich in vitamin A, while on the other hand fruits which are darker in colour are rich in substances called antioxidants. For example apples contain a soluble fibre called pectin. You will find pectin in most berries, and fresh fruit. The pectin tends lower the amount that could be absorbed from the digestive tract but cannot stop synthesis of fat if you consume excess calories. On the other hand oranges, grapefruit, tangerines, lemons, and limes contain high concentrations of Vitamin C .These fruits could enhance your metabolism making it easier to lose weight and achieve belly fat loss.
In conclusion you can increase your intake of the right fruits for weight loss.However watch out how much you eat.
go to glycemic index tables