Do you think that losing weight is only possible with porridge and water? Or through exhausting physical activity? This is wrong. The diet should be balanced so that a person does not experience hunger and deterioration in health. But is it possible to include fruits in the diet, and also exotic ones? For example, in many countries ripe kiwi is used for weight loss.
Nutrition experts say that this green fruit will help you get rid of extra pounds without much effort. The secret is that kiwi starts the process of breaking down fat in tissues and promotes weight loss. This occurs due to rapid metabolism and normalization of protein metabolism. In addition, the fruit can significantly reduce cholesterol levels.
About the benefits of kiwi
Kiwi can indeed be useful for losing weight, but its influence on this process is not direct, but indirect. To get rid of excess weight, you need to reduce your caloric intake, and this fruit contains no more than 60 calories per 100 grams. In addition, the composition contains valuable vitamins: A, C, K and group B, as well as zinc, potassium, magnesium, iron and other minerals. Diet often causes nutritional deficiencies, so this supplement will not be superfluous.
Magnesium and potassium deserve special attention; when consumed, the water-electrolyte balance is normalized, which means a reduction in swelling and the prevention of the formation of kidney stones. Vitamin C strengthens the immune system, making the body more resistant to colds and viral diseases. In addition to minerals and vitamins, kiwi contains antioxidants, but the benefits from them will not be very pronounced. These substances actually have a rejuvenating and antitumor effect, but most of them are concentrated in the peel, which is rarely eaten.
For weight loss, a high content of dietary fiber is significant; the pulp contains soluble fiber and the peel contains insoluble fiber. Consumption of such products helps cleanse the intestines of waste, toxins and other harmful products that are formed during the breakdown of adipose tissue.
Mechanism of weight loss
Kiwi contains a large amount of vitamins, organic acids and microelements. Its rich composition specifically affects weight loss. This exotic fruit:
- has a low calorie content (61 kcal) and a low glycemic index (40), which allows it to be included in any diet;
- contains akinidin, an enzyme that breaks down proteins and accelerates metabolism;
- has a fat burning effect;
- improves digestion;
- cleanses the intestines of harmful compounds due to the abundance of fiber;
- reduces the level of cholesterol and triglycerides in the blood, reducing appetite and improving blood circulation (the flow of oxygen to tissues increases, it promotes weight loss as a fat burner);
- normalizes the functioning of the thyroid gland, which produces hormones responsible for weight;
- saturates the body with useful substances, which allows you to avoid vitamin deficiency when following any diet.
Other names. Chinese gooseberry, monkey peach, kiwifruit, actinidia chinensis, hairy potato.
How is it recommended to lose weight on kiwi?
The worst of all recommendations is following a mono-diet, when nutrition is limited to only one product, in this case kiwi. A milder variation involves fasting days, the meals for which are planned according to the principle of the same mono-diet.
In methods closer to healthy eating, it is recommended to eat one or two fruits half an hour before meals. The expected benefit is protection against overeating and acceleration of weight loss due to the fat-burning effect. To cleanse the body, it is recommended to eat kiwi at night, two hours after dinner. There are also tips to use kiwi as a snack or as an ingredient in a fruit salad. Not only salads, but also cocktails are prepared from this fruit.
Contraindications
Many women losing weight have already experienced the effect of eating the hairy fruit. However, can everyone eat kiwi while losing weight?
Some representatives of the fair sex prefer to use the fruit for a mono-diet in order to slightly correct their figure before the event. As you know, green fruit is considered an allergenic fruit, so before consumption you need to conduct a small test to identify an allergic reaction.
Using kiwi for quick weight loss is strictly contraindicated for people:
- with a sore stomach, ulcer or gastritis;
- when taking antibiotics and dietary supplements;
- for allergy sufferers.
It is not recommended to eat fresh fruit and its extract at the same time, because such a mixture may be rejected by the body.
You now know how this fruit is useful for weight loss, but read on how to properly consume kiwi for a diet that is losing weight.
Kiwi cocktail recipes
The simplest cocktail is crushed kiwi pulp in kefir; one fruit is taken for one glass of low-fat drink. To add a more pronounced taste, you can add a few drops of lemon juice or a couple of mint leaves.
An equally delicious cocktail can be prepared with water. You will need: one kiwi, half a glass of cold water, a couple of slices of lemon and a bunch of parsley. All components are crushed and mixed in a blender; the drink is recommended to be drunk as a snack between main meals.
Fasting days
Do you urgently need to tighten your tummy or reduce your waist size? Are you preparing for an important corporate event? In this case, a fasting day on kiwi will help you.
- The principle of its implementation is to consume 1 kg. green fruits during the day. Fruits can be divided into 8 meals.
- It is strictly forbidden to eat any other food and drink teas and juices.
- During fasting, you can prepare a smoothie or cocktail with kiwi and kefir for weight loss, but only once for breakfast or dinner.
- A prerequisite for a weight loss day is sufficient fluid intake. The fact is that green gooseberries create an acidic environment in the body, and water is needed to normalize the natural environment. A sufficient volume is 2 liters per day. It is best to use purified still water.
In addition to the benefits for weight loss, a fasting day will cleanse the intestines and tidy up the digestive system. In addition, it normalizes the functioning of the kidneys and liver.
Possible harm
Kiwi can cause food allergies, as well as provoke an exacerbation of gastrointestinal diseases: gastritis, peptic ulcers, pancreatitis. Fruit juice has a low pH level; in combination with gastric juice, the acidity becomes higher, which irritates the mucous membranes of the stomach and intestines.
You should not eat this fruit after a meal, especially if the meal included meat and fish dishes, eggs or other high-protein foods. Protein slows down the absorption of other foods. The more time kiwi spends in the digestive tract, the less benefit it has and the higher the likelihood of irritation of the mucous membranes.
Recommendations
The metal oxidizes upon contact with the pulp. As a result, beneficial properties are lost, in particular the lion's share of vitamin C, and an unpleasant taste appears. Therefore, it is better to peel kiwis with a plastic/ceramic knife. For the same reason, the dishes in which you will cook dishes with it should be either wooden or ceramic.
The small grains in its composition are the concentration of microelements. The more you eat, the more benefits it will have for your body.
To keep it as long as possible, you don’t need to put it in the refrigerator. It should lie at room temperature in the open air, but away from sunlight. It is better to wash it immediately before use.
If you purchased an unripe fruit, place apples and bananas next to it - they will speed up the ripening process.
When arranging weight loss with the help of kiwi, do not forget that the result will depend not only on it. To achieve the desired result, move more, drink plenty of water, avoid stress, and lead a healthy lifestyle.
Note to housewives. Kiwi contains enzymes that prevent the jelly from hardening. But this does not mean that marmalade or jam cannot be made from it. Just pour boiling water over it before cooking.
Is it true that kiwis make you lose weight?
I would like to believe in the statement that kiwi breaks down fats, but this is just a myth. To verify this, you will need to understand the body's energy metabolism.
The body uses carbohydrates, fats and proteins for energy. Each gram of protein and carbohydrate provides approximately four calories, and each gram of fat provides at least nine calories. The most accessible source is the simple carbohydrate glucose; to obtain it, the body breaks down complex sugars.
With carbohydrate deficiency, the process of gluconeogenesis will be launched, and glucose will begin to be synthesized from proteins.
Fats are an additional source of energy, this applies not only to food, but also to fatty tissues in the body. When glucose is not supplied and there is not enough protein to meet energy needs, the body turns to its own reserves of sugars - glycogen accumulated in the liver and muscle tissue. Only after this reserve is depleted do fat tissue cells begin to break down into triglycerides and fatty acids, releasing energy.
Unfortunately, kiwi, like other foods, cannot help speed up this process. There are only two ways to burn glycogen and force the body to switch to fat breakdown, one of them is fasting. This method is dangerous, as it can lead to various consequences: stagnation of bile, muscle destruction, hungry fainting. The second method is more physiological - reducing caloric intake with regular physical activity. If you follow this path, the body will gradually use up existing fats and will not be able to accumulate new ones.
It turns out that kiwi cannot be considered a fat burner, and it will only help you lose weight as part of a balanced diet with a calorie deficit. The same applies to other fruits that are rumored to have the same properties: grapefruit, pineapple and papaya. They have not a direct, but an indirect effect on the process of losing weight.
Seven day diet
The diet of this diet is designed for a week - it is during this time that you can effectively lose excess weight, without harm to the body.
- Breakfast. Finely chop 2 kiwis and 1 apple. Add 4 tbsp to the fruit. oatmeal and top with yogurt.
- Lunch. Prepare a smoothie with one kiwi, apple and kefir. You can season it, to your taste, with mint, ginger or cinnamon.
- Dinner. 200 g of any porridge, 100 g of boiled chicken breast.
- Afternoon snack 2-3 kiwis.
- Dinner. Low-fat cottage cheese with one kiwi, unsweetened tea (if you can’t bear to drink something unsweetened, then add half a teaspoon of natural honey to the tea).
Variations are possible with breakfast - you can replace the cereal with cottage cheese, a boiled egg, or add 20 g of dried fruit to it (but no more). At lunch, you can also replace meat with lean fish. But it’s better not to experiment with dinner.
Pros. Minus 3-4 kilograms
There are no downsides, since the food is quite balanced.
Fat Burning Food #4: Nuts
There is another unique product that helps you lose extra pounds and literally dissolve fat. You can make your stomach flat and your buttocks toned without artificial drugs, because it is much safer and more effective to include a natural product that burns fat - walnuts - in your diet.
Nuts are indispensable in losing weight and staying in great shape. Alpha linoleic acid is responsible for the metabolism and breakdown of adipose tissue. Nuts are also rich in essential Omega-3 acid. Most Omega-3 is found in walnuts, which is why walnuts are ideal for weight loss. Essential Omega-3 acid actively fights fat and is useful for people with cardiovascular diseases.
How to choose the right walnut?
It is very good to choose walnuts from a new, fresh harvest and preferably in shell. The ideal option is to roast or roast the nuts before use. This way, extra pounds dissolve even more actively, and fat cells are destroyed. Already peeled walnut kernels can quickly deteriorate, they oxidize and can taste bitter, so instead of being beneficial, they can cause harm to the body.
conclusions
There are many fruit diets, so everyone can choose the right one for themselves and find out how much weight they can lose. A kiwi diet will only help those who love this berry, so don’t force yourself if the taste doesn’t bring you pleasure. Like other express diets, the method of getting rid of extra pounds using kiwi is suitable as a temporary measure, for example, to relieve the body after the holidays or to lose weight before an important event.
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Principles
Before you start a kiwi diet, you need to learn how to choose the right berry. Often in stores you can find unripe fruits that have a sour taste - it is unlikely that you will be able to eat them in large quantities. But overripe berries will also not be beneficial.
Therefore, you need to choose ripe specimens - if you press on them, they will not fall apart, but will wrinkle, but the hole will then smooth out partially or completely.
You can also eat in different ways. Some people prefer to cut it in half and scrape out the pulp with a spoon, others peel the berries and cut them into small pieces, others divide the Chinese gooseberry into 4 parts and eat it like a watermelon, after which they throw away the skin. Some even advise eating it with the peel for greater benefits.
Important: In any case, kiwi must be washed before eating.
In order for the kiwi diet to be effective, according to reviews, you must follow the following rules:
- There should be 4-6 meals per day, and it is advisable to have them at regular intervals.
- Portions should be small - frequent but moderate meals are much healthier for the body than rare but voluminous meals.
- If the diet menu contains other dishes besides kiwi, then they should be prepared without salt and sugar. This temporary measure will reduce appetite, get rid of swelling and normalize metabolism.
- Every day you need to drink at least 1.5 liters of clean water, since the accumulated excess will be eliminated from the body after eliminating salt from the diet.
Important: During the diet, it is prohibited to eat fatty, fried, smoked and salty foods. Instant foods, fast food, and alcohol are excluded from the menu.
Animal fats (lard, butter) are replaced with vegetable fats (olive, flaxseed, coconut oil).
You can add lean beef, veal, white fish, chicken, mushrooms, legumes and other dietary products to your diet.
You will also have to give up side dishes made from potatoes and pasta for the entire time you are losing weight.
