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Grapefruit is a fruit crop for everyone. Not everyone likes the characteristic bitterness. But while its taste can be debated, the benefits of citrus are beyond 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 useful not only for weight loss. They have a beneficial effect on the condition of the body as a whole. The fact that grapefruit promotes 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 (fights excessive appetite and feelings of extreme 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 of cholesterol and fat “plaques”);
- lycopene (inhibits the digestion and absorption of lipids);
- vitamins (C, A, E, group B);
- macro- and microelements (potassium, phosphorus, magnesium, sodium, calcium, zinc, iron);
- pectin, dietary fiber, fiber (fills the stomach, creating a feeling of fullness, helps fight chronic constipation).
Nutritionists recommend consuming these citrus fruits for weight loss because of their low calorie content. It is impossible to gain weight from grapefruit: 100 g of pulp contains only 32-35 kcal. It contains virtually no fat (0.2 g) and some carbohydrates (8.7 g). Juice, by the way, is much higher in calories - 90 kcal.
Grapefruit contains essential oils in high concentration, so its characteristic smell also helps neutralize hunger pangs
The benefits of grapefruit for women when losing weight
Most women are forced to stick to a diet for a long time to lose weight. This means inevitable stress for the body, caused by changes in lifestyle and diet, causing sleep problems, apathy, loss of strength, even depression. Regular inclusion of grapefruits in your diet at night when losing weight has tangible benefits in the form of restoring mental balance, combating insomnia, and chronic fatigue.
The very sight of bright, juicy citrus helps restore a good mood. This is also facilitated by a pronounced fresh aroma, an original taste with a slight bitterness, adding piquancy.
Almost always, 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 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 foods, which are necessary for weight loss
How to use grapefruit for weight loss
The main rules for eating fruits for weight loss are that 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 it should.
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 healthy eating. All foods rich in “fast” carbohydrates (sweets, smoked foods, fast food, processed foods, carbonated drinks) are prohibited in the diet. But grapefruits alone don’t make you lose weight; you also need physical activity.
Is it possible to eat grapefruit in the evening for weight loss?
For weight loss, it is recommended to eat grapefruit for dinner, “supplementing” the citrus with any animal proteins (lean meat, chicken or fish fillet) or in combination with cereals or vegetables. Although, in principle, in such a combination it can be consumed at any time of the day. This not only ensures satiety, but also activates metabolism and has a beneficial effect on digestion.
Grapefruit for weight loss: before or after meals
It is impossible to say unequivocally whether it is better to eat grapefruit in the morning or in the evening. The only thing that nutritionists strongly advise against is eating citrus fruits in the morning on an empty stomach, without any “side dish”. Otherwise, aggressive fruit acids can greatly harm the mucous membranes of the oral cavity and stomach, and provoke the development of caries.
There are no obstacles to eating citrus for weight loss as a snack. Several peeled slices are eaten between meals, 1.5-2.5 hours after meals. This helps to “deceive” the feeling of hunger.
About half of the fruit can be eaten immediately after lunch or dinner as a dessert, activating the digestion process
How much grapefruit should you 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 compiled in accordance with the principles of a healthy diet and without overeating. If you follow this rule, if you are significantly overweight, you can get rid of 2-3 kg weekly.
If you abuse citrus, side effects are possible. The most common ones are:
- irritation, ulcers 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) and a general deterioration in health.This is observed mainly against the background of excessive consumption of fruits simultaneously with a course of certain medications.
Grapefruit (especially its juice), if abused, may well cause stomach or intestinal ulcers
Grapefruit recipes for weight loss
Grapefruits for weight loss are best eaten in their pure form. But they allow you to pleasantly diversify your diet. Citrus goes harmoniously with most fruits and berries, dairy products, meat and poultry.
Grapefruit smoothie
Smoothies for weight loss are prepared in a blender, after removing all the ingredients from peels, films, seeds, and 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;
- cherry and cranberry;
- pineapple and celery (you can add another 1-2 teaspoons of liquid honey);
- avocado and fresh ginger root (no more than 1 tbsp.);
If the cocktail turns out to be very thick, add 50-70 ml of low-fat milk, kefir, mineral water, green tea. Fruits with a relatively high calorie content - bananas, grapes, peaches - are not included in weight loss smoothies.
Freshly prepared smoothies are the most effective for weight loss: storing them in the refrigerator, even for a short time, is not recommended
Grapefruit with kefir
This snack is perfect for breakfast, before bed and throughout the day. It is useful not only for weight loss, but also:
- stimulates metabolism;
- helps cleanse the intestines, normalizes digestion;
- Helps lower blood sugar and cholesterol levels.
Required ingredients:
- pulp of one medium grapefruit;
- optional fresh pineapple pulp – 200-300 g;
- low-fat kefir – 100-120 ml;
- fresh grated ginger – 2 tsp.
All ingredients can be ground in a blender or simply finely chopped and poured with kefir.
Grapefruit and pineapple are two of the healthiest fruits for those who want to get rid of extra pounds.
There is also a mono-diet based on kefir and grapefruit. One citrus fruit is eaten per 500 ml of fermented milk product per day. If it seems too tough, you can include lean meat, poultry, boiled or baked vegetables in your diet.
Grapefruit salad
Salads with grapefruits can be eaten not only for weight loss. They look very bright and elegant, so they will decorate any holiday table. Salads for weight loss are prepared in small portions; storing them is not recommended.
The ingredients are taken approximately equally. To the peeled and cut into small pieces grapefruit pulp add:
- diced sweet and sour apple, canned tuna meat mashed with a fork;
- boiled white chicken meat, leaves of any green salad, torn into large pieces;
- grated carrots, finely shredded white or red cabbage, optional slices of radish;
- any fruits (apples, pears, kiwi, persimmons).
Dress salads with lemon juice, olive oil, natural yogurt, low-calorie sour cream
Drink with honey and ginger
A drink with grapefruit promotes weight loss by activating 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 and the weight loss drink is allowed to brew for at least an hour and a half. 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 for combating seasonal vitamin deficiency
Baked grapefruit with cinnamon
This is a very tasty dessert for weight loss, perfect for breakfast or as an evening snack. Without removing the peel, grapefruit is cut into halves, quarters or thick rings, sprinkled with cinnamon, and wrapped in foil. Bake the citrus for 15-20 minutes in an oven preheated to 180 °C.
If you bake grapefruit not only with cinnamon, but also with honey and chopped nuts, the result will no longer be a dietary dessert, but a very refined one.
Contraindications for use
Like any citrus, grapefruit is a strong allergen. Moreover, individual intolerance is common. Before including it in your weight loss menu, you need to “test” the fruit 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:
- pathologies of the digestive system (peptic ulcer, gastritis, colitis);
- taking drugs from certain groups (antidepressants, relaxants, contraceptives, hormonal, cardiac, antihypertensive, anti-HIV) - grapefruit has the property of strengthening, weakening or changing the “vector” of their effect on the body;
- the entire period of bearing a child and his natural feeding;
- any chronic liver or kidney diseases;
- 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 contains virtually no sugar, but 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. A mono-diet of grapefruits is definitely not recommended by nutritionists.
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