2023-04-17 23:22:23
In fact, Alimente revealed that the fruits that help you lose weight are:
1. Watermelon: It provides fibers that help with intestinal transit and has few calories.
2. Strawberries: They have very few calories and contain good amounts of water and fiber that help increase the feeling of satiety between meals, according to the Portuguese health, nutrition and well-being portal ‘Tua Saúde’.
3. Watermelon: It provides fibers, generates satiety and is a natural diuretic that helps reduce fluid retention.
4. Papaya: Due to its high fiber content, this fruit generates satiety and additionally helps increase the digestion time of food.
5. Nectarine: It is a variant of the peach with non-hairy skin that has diuretic and satiating properties.
6. Plum: It provides few calories and has digestive properties.
However, the consumption of the mentioned fruits must be accompanied by other healthy recommendations, such as: include at least 400 g (that is, five servings) of fruits and vegetables a day; less than 10% of total caloric intake should be from free sugars, less than 30% of daily caloric intake should be from fat, and less than five grams of salt (approximately one teaspoon) should be consumed per day and salt should be iodized
Additionally, the Ministry of Health pointed out some recommendations to consume fewer calories:
- Reduce portion sizes, usually the person can eat all types of food (if not on a dietary restriction), but you will need to watch the amount of each food that is served on the plate.
- Limit very calorie-dense foods and drinks, these are foods high in simple sugars and fats, especially saturated fats.
- Avoid sugary drinks, sweets, desserts, and bakery and biscuit foods that are usually calorie-dense.
- Be aware of what you eat and check the food labeling to know the calories and nutrients that the food is providing. –
- Increase the amount of fruits and vegetables that are normally consumed. In addition, fruits, vegetables, and whole grains have low or no fat content and are high in fiber and other nutrients such as vitamins and minerals.
- Prefer lean meats and low-fat dairy products
- Opt for baked, roasted or boiled or steamed cooking, instead of fried preparations.
- Limit eating and drinking outside the home and fast food. Opt for healthy options when you have to eat at restaurants.
Meanwhile, the person who needs to lose weight needs to increase their level of physical activity, and most people who want to lose weight need at least 300 minutes a week of moderate-intensity physical activity to lose and keep weight off. significant.
In fact, a relatively high volume of physical activity is required, equivalent to walking 45 minutes a day at 6 km/hour or jogging 22 minutes a day at 10 km/hour.
In any case, the information given above in no way replaces medical advice and therefore the first thing to do is consult a health expert so that he or she can guide the process and indicate what is most appropriate for each person. .
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