Why Fiber is the Secret Weapon for Fighting Fat
Secret weapon: how fruits help fight obesity
Who among us doesn't like fruits? It is an inexhaustible source of vitamins and minerals, as well as natural sweetness. They perfectly quench thirst and hunger, give a good mood and a boost of 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 matter. Modern scientific research has proven that almost all fruits to some extent help fight weight gain.
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Neuroscientist Stephane Gayenet explores the mechanisms of the brain that regulate body fat and eating behavior. In 2019, the scientist released a review article entitled The Effects of Consuming Whole Fresh Fruits on Calorie Intake and Obesity.
In it, he points out that the calories in fruits are monosaccharides that are believed to cause obesity and chronic diseases. However, fruits have relatively low energy and high fiber content, so in general they should contribute to lower calorie intake.
Guyennete analyzed the experiments and concluded that increasing the intake of fresh fruits leads to either maintenance or even to moderate weight loss within 3-4 weeks. That is, if you eat apples and oranges, you will definitely not become fuller. You may even be able to lose some weight.
Like fruit Protect Against Obesity?
In 2016, scientists at Jeonju University published an article in Nutrients magazine entitled The Paradoxical Effect of Fruit on Obesity. It lists the factors that help fruits resist excess weight. The paradox of the study is that the presence of simple sugars in fruits should, in theory, contribute to weight gain. But in reality it turns out to be exactly the opposite.
Fruits reduce calorie intake
Everything is simple here: there is almost no fat in fruits, but a lot of water and fiber. By replacing high-calorie foods with them, we improve energy balance, which helps to stop weight gain and reduce fat mass.
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Fruits give a long 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 intestines that slows down the absorption of nutrients, increases the volume of undigested food and reduces the amount of food received.calories consumed by the body. As a result, you feel fuller longer and eat less.
Micronutrients fight fat accumulation
Fruits contain important micronutrients 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 storage. They are resistant to leptin, a hormone in adipose tissue, and reduce the activity of genes responsible for increasing fat cells.
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Phenols enhance the anti-fat effect
Fresh fruits contain various phenols that have a positive effect on human health: reduce the risk of cancer, diabetes, cardiovascular disease and obesity. They suppress the synthesis of fat, stimulate the breakdown of fats, and inhibit the formation of mature fat cells. The most rich in phenols are berries and fruits such as blackberries, blueberries, pomegranates, cranberries, blueberries, plums and apples.
Fruits have a positive effect on microflora
Overweight and optimal weight people have different intestinal microflora. Fruits, due to fiber and polyphenols, can increase the number of certain microbes in your body, which predominate in the intestines of thin people. A recent study found that subjects who ate the fruit experienced significant weight loss and an abundance of bacteria like Bacteriodetes, which are responsible for weight loss.
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Scientists have come to similar conclusions. University of Sydney, having analyzed a large body of research from 1997 to 2014. The experts point to one significant detail: Fresh fruit can help reduce the risk of weight gain in adults, but fruit juices have the opposite effect. The fact is that, despite approximately the same content of useful nutrients, juices do not contain fiber, which plays a big role in losing weight. Therefore, it is recommended to drink water instead. In addition, kiwi is considered a harmful fruit that does not help you lose weight.
How to eat fruit correctly?
Despite the beneficial properties of fruits, they should be eaten in moderation and included in the diet in a certain way. After all, if you do this incorrectly, all the positive effects can be reduced to zero and even turn into negative consequences.
Nutritionist and nutritionist Anna Berseneva believes that fresh fruits should be consumed on an empty stomach, separately from breakfast, lunch and dinner. This simple rule will help you get the most out of your body.
Anna: Fruit is notdessert after the main meal! If you eat them on an empty stomach, they will play an important role in detoxifying your body by providing tremendous energy. Suppose you eat porridge, or bread, or rice, and then a piece of some kind of fruit. It is ready to go straight through the stomach and into the intestines, but it doesn't because of the food you ate before the fetus. Meanwhile, bread (rice, porridge, animal products) and fruits rot and turn into acid. The moment the fruit comes into contact with food in the stomach and digestive juice, the entire food mass begins to deteriorate. Therefore, we eat fruit on an empty stomach or before meals.