Sandwich or grapes at night? A heroic act is to bet on fruit in the evening, when hunger and fatigue are off the charts. The golden rule of “No eating after six” seems like a mockery if home evening starts at 21:00.
However, many nutritionists will disagree with the sacrifice made. Is it harmful to eat fruit at night? In some circumstances, no doubt. There are many biological explanations for why you should not eat such harmless foods in the evening. Let's dot all the i's.
Fruits in the evening and at night: benefits and harms
Is it possible to have fruit at night when losing weight? After all, they contain simple carbohydrates, which quickly increase the concentration of sugar in the body. And then this concentration also quickly decreases, and a feeling of hunger appears. An excess of carbohydrates accumulates in the form of fat in places called problem areas and are the last to lose weight. But this is the only harm of eating fruit at night. And if you choose the right snack, you can practically get rid of this minus.
Foods you can eat at night without harming your figure
But the benefits still outweigh all the disadvantages, so nutritionists recommend eating them in the evening when you are losing weight.
- The daily calorie intake is reduced due to the fact that they have lower calorie content compared to many other products.
- Due to the high fiber content, the feeling of fullness lasts for quite a long time.
- Microelements contained in most fruits affect metabolic processes in the body, accelerating them.
- The phytochemicals included in the composition have a positive effect on processes associated with losing excess weight. For example, they accelerate the removal of toxins and wastes and accelerate lipolysis.
- It has a positive effect on the intestinal microflora.
Low calorie salads
You can diversify your diet with mango salad recipes.
The dishes turn out tasty and light - just what you need for weight loss.
Mango salad with arugula
An unusual recipe based on shrimp and various vegetables and fruits.
Ingredients:
- mango - 2 pcs.;
- arugula - 50 g;
- onions - 2 pcs.;
- ginger (fresh) - 30 g;
- shrimp (peeled) - 400 g;
- lime (juice) - 3 tbsp. l.;
- tabasco - a few drops;
- olive oil - 3 tbsp. l.;
- salt, pepper - to taste.
Cooking method:
- Chop the onion.
- Rinse the arugula.
- Cut the mango into small cubes and mix with arugula
- Pour the oil, lime juice and Tabasco into a bowl. Season to taste.
- Peel and grate the ginger. Add shrimp and onion, mix everything.
- Place the slices and garnish with arugula.
Avocado and mango salad
According to reviews, it is a very rich and satisfying salad that is suitable for weight loss.
You will need:
- chicken fillet (boiled) - 200 g;
- shrimp - 200 g;
- Chinese cabbage - ½ head;
- avocado - 1 pc.;
- mango - 1 pc.;
- orange - 1 pc.
To refuel you need:
- cream (10%) - ½ tbsp.;
- orange juice - ½ tbsp.;
- garlic - 2 teeth;
- dill (bunch) - 4 pcs.
Sequencing:
- Cut the chicken fillet into small pieces.
- Boil and peel the shrimp.
- Cut the fruit into thin slices and place them in layers on serving plates.
- Sauce: chop dill and garlic, mix with cream and orange juice.
- Chop the cabbage and combine everything with half the dressing. Add meat here.
- Spread the mixture over the fruit. The rest of the sauce can be served separately.
The cut has a spicy note due to interesting ingredients.
Melon salad
A very refreshing quick salad.
You need:
- mango - 2 pcs.;
- melon - 1 pc.;
- liqueur - 50 ml;
- lemon - ½ piece;
- honey - 2 tbsp. l.;
- sprig of mint.
Recipe:
- Peel the mango and cut into slices.
- Divide the melon in half, remove the seeds. Grind into cubes.
- Mix lemon zest and juice with honey and liqueur.
- Arrange the ingredients and pour the liqueur mixture on top.
Garnish the dish with fresh mint leaves.
List of fruits for weight loss
Before you start making changes to your diet, find out which fruit you can eat at night when losing weight to lose weight faster. The list below was compiled hudeem-bez-problem ru based on an analysis of the calorie content of fruits and the sugar content in them.
- Grapefruit.
- Strawberry.
- Orange.
- Apricots.
- Currant.
- Peach.
- Raspberries.
- Apples.
- Cherries and sweet cherries.
Fruits that will help you lose weight
How to choose and store mangoes correctly?
You need to carefully choose such a fruit for your diet. You should only purchase fresh fruits. Ripeness is determined by the color of the peel - if the mango is ripe, then it is brighter and darker.
There should be no scratches, cracks or damage on the skin of the fruit. Dark spots indicate overripeness of the fruit.
If the mango is not ripe enough, it should be stored at room temperature to help it ripen faster. Ripe fruits are placed in the refrigerator for storage. Under the right conditions, the shelf life of the fruit is 2 weeks.
Rules of use
Nutritionists do not recommend using mono diets, in which you consume a small amount of food. Even fruits that are beneficial to the body are not able to meet all the body’s needs. Yes, you can give yourself a few fasting days, but after a short amount of time you will need to include protein in your diet. The maximum time that can be spent only on fruits without harm to the body is a week.
Next, the question arises in what quantity they should be consumed and how to relate this to other meals. Nutritionists clearly answer the first question - this is a fruit the size of your fist or one glass of berries. In this case, the melon is measured in a glass into which the cut pieces are placed. For people who do not have intense energy expenditure and a sedentary lifestyle, you can eat two such servings per day. If you have physical labor or play sports, then the number of servings can be increased to four. At the same time, losing weight without problems, ru recommends slightly reducing the calorie content of other meals.
And if you eat a little plant food shortly before meals, you will feel full even with less food.
In addition to the above, try to follow the following rules:
- when preparing dessert, do not mix different fruits, for example, stone fruits with citrus fruits, as this will negatively affect the digestive processes;
- but it is still better not to use fruits and berries as dessert, especially those that are fat-burning, as they can react with other products that entered the body before them and cause fermentation, heartburn and bloating;
- all of the above benefits are obtained only from fresh fruits, because any heat treatment will reduce the amount of fiber and vitamins;
- it is advisable to give preference to local seasonal fruits, as they are best absorbed by our body and contain a large amount of vitamins;
- if you want exotic fruits, then pay attention to the choice of supplier, because most imported fruits that are sold in stores are of little use due to long transportation, and they are also treated with chemicals to prevent premature rotting;
- It is advisable to eat no more than 500 grams of fruit per day;
- Do not replace fresh fruit with store-bought smoothies or juices, even if they are natural products, as such liquids have very little fiber and, therefore, you will not get all the benefits;
- If you have a sweet tooth and find it difficult to give up sweets, then start this refusal by replacing sweets and cookies with fruits. In this case, you can include sweet fruits in your diet, but try to eat them at least 2 hours before bedtime.
Be sure to follow the rules of healthy weight loss and the recommendations of nutritionists
Diet option
Tired of regular diets and restrictions? Try a weight loss technique based on a bright fruit.
Losing weight on a mango-milk diet is very popular, since the natural sugars of the fruit combine well with protein.
Mango + milk
Milk is a protein product and when combined with fruits that are practically devoid of protein, it gives a wonderful result. The duration of the diet is 3-4 days.
The essence of the diet is to eat a whole mango and drink a glass of milk at one meal. You can cut the fruit into small pieces and mix with milk in a blender to make a delicious cocktail.
Exiting the diet should be done smoothly.
Remember that it is healthy to eat no more than three mangoes per day.
What fruit is good to eat at night?
Is it possible to eat fruits at night when losing weight, and which ones are best? It is not enough to know which fruits will help you lose weight; you need to understand how certain fruits affect the body.
There are low-calorie or dietary fruits that contain little sugar, but are also high in fiber and beneficial microelements.
The lowest calorie is cherry plum - 27 kcal per 100 grams. Pineapples, kiwis, apples, apricots, figs, peaches, melons and quinces range from 30 to 60 kcal per 100 grams. Much depends on the degree of ripening, variety and storage conditions.
But you need to pay attention not only to the calorie content of fruits. For example, many diets include avocado, whose calorie content is 169 kcal per 100 grams. The fact is that it contains a large amount of vitamins and monosaturated fatty acids, making it very beneficial for the body.
Calorie content of dried fruits
Berries are useful for weight loss because they contain a large amount of vitamins. And dark-colored berries contain a lot of antioxidants and polyphenols. Well, it is advisable to choose berries with sourness, as they have fewer calories. For example, cranberries have 26 kcal, and grapes have 65 kcal per 100 grams. Raspberries and blackberries are especially good among berries, as they are absorbed very slowly and therefore do not cause insulin spikes in the body.
Every girl who is losing weight knows that there are fruits that accelerate fat burning.
The mechanism is based on the fact that the body requires more calories to digest fruit fiber than is contained in these same fruits.
The most famous fat-burning fruits are grapefruit and pineapple. The second also stabilizes insulin in the body. Kiwi also belongs to this category, which, in addition to accelerating the breakdown of fat, reduces the amount of bad cholesterol.
Reviews and results of losing weight
Elena, 28 years old, Orel : “I drank a mango milkshake every morning for a month. Thanks to this, my sleep improved and there was a surge of energy. The skin became less flabby and tightened, but most importantly, I lost 5 kg.”
Marina, 31 years old, Vladivostok : “I decided to try to lose extra pounds with the help of a mango diet. I sat on it for one week, ate moderately and in portions. In the morning I drank juice from this fruit, in the afternoon I ate diet soup and mango for dessert. In the evening I prepared a salad from this fruit. I lost 6 kg in a week, which I’m extremely happy with.”
What fruits are bad to eat at night?
Is it possible or not to eat fruit in the evening when losing weight? In general, yes, but there is a list of fruits that should not be consumed in the evening. But at the same time, you can easily include them in your diet in the first half of the day, since they also contain substances that are beneficial to the body.
First of all, dried fruits fall into this category, which many eat as a snack. Yes, dried fruits are healthier than chips and crackers, but at the same time they are much higher in calories than regular fruits. This is due to the fact that during drying almost all moisture is lost, and, consequently, the concentration of sugar and calorie content increases. But at the same time, raisins, dried apricots and other dried fruits are eaten much faster than ordinary fruits, because they are smaller in volume, so the brain does not perceive them as necessary.
Fruits that should not be eaten in the afternoon include high-calorie avocados, papaya, persimmons, grapes and other sweet fruits. The ideal time to consume them would be breakfast or the first snack. Then all the calories received will be spent on the same day, assures hudeem-bez-problem.ru.
Calorie content of berries and fruits
But at the same time, it is undesirable to eat very sour fruits before bed. The fact is that they will force your pancreas to work faster, and during sleep this is not very good, since the body needs to rest. Also, you should not eat watermelon in the evening, despite its low calorie content. This fruit has a strong diuretic effect, and therefore you will not be able to sleep peacefully.
Recipes for fruit dishes
Can be washed and cut:
- kiwi;
- apples;
- banana;
- persimmon;
- pear.
The salad is dressed with yogurt without additives - so it contains more natural ingredients and fewer calories.
Another option is with the addition of pomegranate seeds. Use the same ingredients, but add a hint of sourness for a new flavor experience.
You can use the lowest-calorie fruits for weight loss in any dish, list:
- apple;
- orange;
- peach;
- quince;
- lemon and its juice;
- grapefruit;
- raspberries;
- Red Ribes;
- strawberry.
It is worth remembering the restrictions and contraindications, taking into account the amount of sugar and fructose in them. You can season your dishes with sour cream, yogurt or a special yogurt dressing. It is better not to leave it for a long time - eat any prepared salad immediately. After cutting, the fruits come into contact with open air and oxidize, losing some of their beneficial qualities. It is not recommended to use too fatty dressings - they seriously increase the fat content and spoil the whole point of the recipe.
