Sliced kiwis make a great breakfast boost. They also act as a natural laxative by stimulating the movement of your digestive tract to support regularity and help you lose water weight temporarily ( 29). What’s more, kiwis contain a specific type of fiber called pectin, which has been shown to enhance feelings of fullness, decrease appetite and boost weight loss ( 27, 28). One study in 83 women showed that a high-fiber, calorie-restricted diet was effective at reducing appetite and preoccupation with food while also decreasing body weight, body fat and waist circumference ( 15). They’re also an excellent source of fiber - just one cup (177 grams) provides up to 21% of your daily needs ( 26). High in vitamin C, vitamin K and potassium, kiwis offer an impressive nutrient profile. Studies show that they may increase weight loss and reduce calorie intake and body fat.
Grapefruits are low in calories, high in water and rich in fiber. Certain drugs may interact with grapefruit, potentially causing some adverse effects ( 23). However, if you are taking any drugs make sure to consult your doctor or pharmacist before eating grapefruit.
You can also add grapefruit to parfaits, smoothies or fruit salads. In an 85-person study, consuming grapefruit or grapefruit juice before a meal for 12 weeks and pairing it with a low-calorie diet, decreased body fat mass by 1.1%, increased weight loss by 7.1% and reduced calorie intake by 20–29% ( 22).įresh grapefruit slices make a great addition to a well-rounded breakfast. In the 12-week study, participants who ate grapefruit lost an average of 3.5 pounds (1.6 kg) - about five times more than the control group ( 21). One study in 91 obese adults showed that eating half a grapefruit before meals resulted in significant weight loss, compared to a control group. Grapefruits are a popular component of many diets and weight loss programs - and for good reason.īesides being low in calories, grapefruits have a high water and fiber content - both of which can be beneficial for weight loss ( 19, 20). Be sure not to add too many high-calorie ingredients. Smoothies can be a convenient way to increase your intake of fiber and protein to reduce hunger and increase weight loss. However, keep in mind that smoothies can quickly turn into calorie bombs if you overdo the high-calorie ingredients.įor an easy weight loss smoothie, blend one cup (240 ml) of milk with a handful of leafy greens, two tablespoons (28 grams) of chia seeds and one cup (144 grams) of strawberries.Įnjoy your smoothie throughout the morning to resist snacking and combat cravings. Throw in some high-protein ingredients like nuts, seeds or protein powder to promote feelings of fullness and fight off cravings ( 16). Since you can customize your ingredients, you can tailor your drink to fit your personal preferences.įilling your smoothies with veggies and low-calorie fruits can boost fiber intake to help you feel fuller longer ( 15). Not only are smoothies a quick and easy way to obtain a concentrated dose of nutrients, they also double as a convenient breakfast item that can accelerate weight loss. Unripe bananas also contain resistant starch, which may help decrease food intake and belly fat. Summaryīananas are high in fiber, which can keep you feeling fuller longer. You can also add unripe, green bananas to your morning smoothie for a hearty dose of resistant starch. Research suggests that resistant starch may help reduce food intake and decrease belly fat ( 11, 12).īananas can be enjoyed alone or sliced as a topping for yogurt, cottage cheese or oatmeal.
Multiple studies have found that upping your intake of fiber from fruits and vegetables is associated with increased weight loss ( 9, 10).Īdditionally, unripe bananas are a good source of resistant starch, a type of starch that your stomach and small intestine don’t digest. One medium banana has just over 100 calories yet packs 3 grams of dietary fiber - knocking out up to 12% of your daily fiber needs in one shot ( 7).įiber helps slow the emptying of your stomach to curb cravings and keep you feeling fuller longer ( 8). High in fiber but low in calories, bananas are a great alternative to sugary breakfast cereals to satisfy your sweet tooth first thing in the morning.
0 kommentar(er)
