Content
Grapefruit is an amateur fruit culture. Not everyone likes the characteristic bitterness. But if one can argue about its taste, then the benefits of citrus are not in doubt. Therefore, nutritionists, in the absence of contraindications, often recommend grapefruit for weight loss. But you need to know how to use it correctly in order to achieve the desired result and not harm your health.
Does grapefruit help you lose weight?
Regular inclusion of these citrus fruits in the diet is not only beneficial for weight loss. They have a beneficial effect on the state of the body as a whole. The fact that grapefruit contributes to weight loss is due to its chemical and organic composition, in particular, the presence of the following substances:
- naringin, noonkaton (stimulate and normalize metabolism);
- bergamottin (combats excessive appetite and hunger);
- glycosides (have a beneficial effect on blood composition);
- quinic acid ("inhibits" taste buds);
- antioxidants (necessary to fight free radicals, remove toxins, cleanse the blood from cholesterol and fatty "plaques");
- lycopene (inhibits the digestion and assimilation of lipids);
- vitamins (C, A, E, group B);
- macro- and microelements (potassium, phosphorus, magnesium, sodium, calcium, zinc, iron);
- pectin, dietary fiber, fiber (fill the stomach, creating a feeling of fullness, help fight chronic constipation).
Nutritionists recommend consuming these citrus fruits for weight loss due to their low calorie content. It is impossible to get fat from grapefruit: 100 g of pulp contains only 32-35 kcal. It has practically no fat (0.2 g) and a little carbohydrates (8.7 g). Juice, by the way, is much higher in calories - 90 kcal.
Grapefruit contains high concentrations of essential oils, so its characteristic scent also helps to neutralize hunger attacks.
The benefits of grapefruit for women in weight loss
Most women for weight loss are forced to stick to a diet for a long time. This means inevitable stress for the body, caused by changes in lifestyle and diet, provoking sleep problems, apathy, loss of energy, even depression. Regular inclusion of grapefruits in the diet for weight loss at night is a tangible benefit in the form of restoring mental balance, combating insomnia, and chronic fatigue.
The very sight of bright juicy citrus helps to restore good mood. The same is facilitated by a pronounced fresh aroma, an original taste with a slight bitterness, giving piquancy.
Almost always, a diet is an inevitable deficiency of nutrients, which negatively affects the condition of the skin, hair, nails, and accelerates the aging of the body. In this regard, grapefruit is a real "vitamin bomb", it is rich in macro- and microelements. The fruit helps to maintain and restore skin tone, even for those who do not need to lose weight. It is also useful for combating imperfections and cellulite.
The citrus itself is quite large. Subconsciously, a woman perceives it as a large portion of food.This "deceives" the body, creating the illusion of satiety.
Grapefruit goes well with protein food, which is necessary for weight loss
How to use grapefruit for weight loss
The main rules for eating fruit for weight loss - citrus should be ripe (but not overripe) and at room temperature. Under the influence of cold, naringin seems to "fall asleep" and does not "work" in the body as actively as needed.
The grapefruit mono diet is a very bad idea. For weight loss, citrus is included in the regular menu, compiled according to the principles of a healthy diet. All foods rich in "fast" carbohydrates (sweets, smoked meats, fast food, convenience foods, carbonated drinks) are banned in the diet. But only from grapefruit and diet do not lose weight - you also need physical activity.
Is it possible to eat grapefruit in the evening for weight loss
It is recommended to eat grapefruit for weight loss for dinner, "supplementing" citrus with any animal proteins (lean meat, chicken or fish fillets) or in combination with cereals or vegetables. Although, in principle, in such a combination, it can be used at any time of the day. This not only provides satiety, but also activates metabolism, has a beneficial effect on digestion.
Grapefruit for weight loss: before or after meals
It is impossible to say unequivocally that it is better to eat grapefruit in the morning or in the evening. The only thing that nutritionists strongly advise against is to consume citrus fruits in the morning on an empty stomach, without any "side dish". Otherwise, aggressive fruit acids can greatly harm the mucous membrane of the oral cavity and stomach, provoke the development of caries.
There are no barriers to eating citrus for weight loss as a snack. Several peeled slices are eaten between meals, 1.5-2.5 hours after eating. This helps to "cheat" the feeling of hunger.
About half of the fruit can be eaten immediately after lunch or dinner as a dessert, activating the digestive process
How much grapefruit do you need to eat per day to lose weight
Nutritionists recommend eating no more than 400-500 g of peeled pulp daily, including it in a balanced menu, drawn up according to the principles of healthy eating and not overeating. If you follow this rule, with significant excess weight, you can get rid of 2-3 kg weekly.
If citrus is abused, side effects are possible. The most common ones are:
- irritation, sores in the mouth;
- heartburn, damage to the mucous membrane of the stomach and intestines;
- diarrhea.
In especially severe cases, there is a drop in blood pressure (hypotension), a general deterioration in well-being. This is noted mainly against the background of excessive consumption of fruit at the same time as a course of certain medications.
Grapefruit (especially its juice), if abused, may well provide stomach or intestinal ulcers
Weight loss recipes from grapefruit
Grapefruit for weight loss is best eaten "neat". But they allow you to pleasantly diversify your diet. Citrus blends harmoniously with most fruits and berries, dairy products, meat and poultry.
Grapefruit smoothie
Smoothies for weight loss are prepared in a blender, after clearing all the ingredients from the peel, films, seeds, cutting the pulp into small cubes. Citrus and other fruits are taken approximately equally, but the proportions can be changed, focusing on your own taste.
Popular "mixes" for weight loss:
- blueberries and strawberries;
- orange and spinach;
- apples and broccoli;
- cherries and cranberries;
- pineapple and celery (you can add another 1-2 teaspoons of liquid honey);
- avocado and fresh ginger root (no more than 1 tbsp.l.);
If the cocktail turns out to be very thick, add 50-70 ml of low-fat milk, kefir, mineral water, green tea to it. Do not include fruits with a relatively high calorie content in smoothies for weight loss - bananas, grapes, peaches.
Freshly prepared smoothies are most effective for losing weight: keeping them in the refrigerator, even for a short time, is not recommended
Grapefruit with kefir
This snack is perfect for breakfast, before bed and during the day. It is useful not only for weight loss, but also:
- stimulates metabolism;
- promotes bowel cleansing, normalizes digestion;
- helps to lower blood sugar and cholesterol levels.
Required Ingredients:
- pulp of one medium grapefruit;
- optional pulp of fresh pineapple - 200-300 g;
- low fat kefir - 100-120 ml;
- fresh grated ginger - 2 tsp
All ingredients can be chopped in a blender or just finely chopped and poured with kefir.
Grapefruit and pineapple are two of the healthiest fruits for those looking to lose those extra pounds.
There is also a mono-diet based on kefir and grapefruit. One citrus is eaten per 500 ml of fermented milk product per day. If it seems too tough, you can include lean meats, poultry, boiled or baked vegetables in the diet.
Grapefruit salad
Grapefruit salads can be eaten not only for weight loss. They look very bright and elegant, so they will decorate any festive table. Salads for weight loss are prepared in small portions; it is not recommended to store them.
The ingredients are taken approximately equally. To peeled and cut into small pieces of grapefruit pulp add:
- diced sweet and sour apple, canned tuna, mashed with a fork;
- boiled white chicken meat, large pieces of leaves of any green salad;
- grated carrots on a coarse grater, finely chopped white or red cabbage, optionally - slices of radish;
- any fruits (apples, pears, kiwi, persimmon).
Season salads with lemon juice, olive oil, natural yogurt, low-calorie sour cream
Drink with honey and ginger
The grapefruit drink promotes weight loss by activating the metabolism. You will need:
- freshly squeezed grapefruit juice - 300 ml;
- still mineral water - 100 ml;
- liquid honey - 2 tsp;
- fresh grated ginger - 1 tsp;
- ground cinnamon, cardamom - optional (about a pinch).
All ingredients are mixed, give the slimming drink to brew for at least an hour and a half. They drink a glass 15-20 minutes after lunch and dinner.
A drink with grapefruit and ginger is very useful not only for weight loss, but also in the spring to combat seasonal vitamin deficiency
Baked grapefruit with cinnamon
This is a delicious slimming dessert, perfect for breakfast or as an evening snack. The grapefruit, without peeling, is cut into halves, quarters or thick rings, sprinkled with cinnamon, wrapped in foil. Citrus is baked for 15-20 minutes in an oven preheated to 180 ° C.
If you bake a grapefruit not only with cinnamon, but also with honey, chopped nuts, you will get not a dietary, but a very refined dessert
Contraindications to use
Like any citrus, grapefruit is a strong allergen. Moreover, individual intolerance is common. Before including it in the weight loss menu, it is necessary to "test" the fruit in order to exclude such a reaction for yourself.
Other contraindications regarding the use of grapefruit for weight loss are due to the increased concentration of active enzymes and fruit acids:
- pathology of the digestive system (peptic ulcer, gastritis, colitis);
- taking drugs from certain groups (antidepressants, relaxants, contraceptives, hormonal, cardiac, hypotensive, anti-HIV) - grapefruit has the ability to enhance, weaken or change the "vector" of their effect on the body;
- the entire period of bearing the child and his natural feeding;
- any chronic diseases of the liver, kidneys;
- damage to the oral mucosa (for example, with stomatitis), unhealed herpes on the lips, caries.
Allergy to grapefruit most often manifests itself in the form of skin rashes of varying degrees of intensity
Conclusion
Grapefruit for weight loss is valuable because it practically does not contain sugar, but it is extremely rich in biologically active substances. Of course, it does not have any "magic" fat burning properties. But citrus will be a useful addition to a balanced, reduced-calorie diet. The grapefruit mono-diet is definitely not recommended by nutritionists.
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