Can Fruits Be Eaten During Weight Loss? Are Fruits Beneficial for Weight Loss?
Regarding weight loss, it's a common dilemma whether fruits are good or bad. Many people, especially women, feel that eating more fruits is good for their skin! So, how should we solve this problem? Let's continue reading.
Although we often associate fruits with a healthy lifestyle, we haven't really considered them as a choice for fat loss. Can fruits help with fat loss? A new study seems to prove that fruits can help you get closer to your fitness goals.
Apple-involved experiment
A study explored the effect of fruit consumption on satiety. It made people feel less hungry and less inclined to eat. The experiment selected 17 healthy young men and gave them three different plans, each with a lunch of fried rice and water, with matching food portions and dietary records. The three lunch plans differed in the amount of fruit. The first plan included 60-calorie apple slices as a snack before lunch. The second plan consumed the fruit after lunch. The third control group did not eat fruit. Participants were instructed to finish the apples completely, but they could eat as much of the lunch as they wanted.
The researchers recorded their food intake, satiety ratings, and other indicators. What were the results? It was clear that eating fruit before or after meals increased satiety, and the apple-eaters' satiety lasted longer. However, the total daily calorie intake and the amount of food consumed during lunch did not differ significantly.
In short, eating apples didn't lead to the participants eating less lunch or throughout the day. However, there was an interesting result worth noting. Although lunch and daily intake were the same, the group that ate apples before lunch reduced the amount of food consumed after lunch by an average of 165 calories, or 18.5%. This is not insignificant. But ultimately, what does this data mean to us?
Do fruits really help with fat loss? After all, it's just one study, so we can't be sure. And this experiment only used apples; other fruits were not involved. However, similar results have been found in other experiments involving plums and apple sauce. The most we can say is that this is a fascinating discovery.
Differences between fruits
In fact, the test subjects in this experiment may not necessarily have a desire to lose weight. The purpose of the experiment itself may not be clear. Eating a certain amount of fruit before meals can help reduce food intake, but in reality, even if fruit is not consumed before meals, replacing it with a large amount of water can also reduce food intake.
Furthermore, different fruits have different sugar content, and many fruits contain a lot of sugar, which is not suitable for daily consumption. In general, during weight loss, I think that fruits should be eaten in moderation, not unlimitedly.
What if you can't control yourself?
Indeed, fruits contain a lot of vitamins and other nutrients, and not eating them is not a good thing. The best way is to consume a variety of small amounts, so you can satisfy your cravings while still controlling yourself. Whether to eat before or after lunch really doesn't matter.
