Retain proper weight and good health all time is a really big challenge. Most people think that low carbohydrate, low calorie, and low fat mean that it is a healthy diet, but after main this nutation, most people are unable to reduce weight. In that case, there are some rules that must be followed-
After getup in the morning take some fruit, but before that, you need to realize that’s how hungry you are.
In the morning take some fresh fruit, egg, some bread and a cup of red tea. But remember that do not take Sugar-rich foods. If you do not eat for a long time, then less insulin is produced and you lose weight. You can follow this at your sleeping time. In the evening from 7 to 8 pm do not eat heavy food. Go to sleep early and Wake up early morning. Drink cold water each time after eating. You can use lemon slices, groceries, or orange slices in the water to bring flavors.
We all know, if the food list contains the necessary amount of fruits, then the weight decreases. The result is a super-food, which contains a low amount of calories and fat. Fruits also contain natural sugar and fiber which help prevent hunger. It is safe to eat 400 grams of fruit every day. But you need to know which fruits help to reduce weight and retain proper weight and good health.
Number 1: Watermelon –
Watermelon contains 90 percent of water. 100 grams of watermelon contains only 30 calories. It contain also antioxidants and vitamins A and C. This is a good source of Arginine amino acids, which help to burn fat. It keeps the body hydrated and reduces hunger for a long time. Watermelon reduces heart attack risk by reducing blood pressure and cholesterol levels. Which is important for heart health. Besides this watermelon keep your skin healthy and fresh. Watermelon has vitamins A and C, which is good for healthy skin.
Number 2: Apple –
At the same time, apple reduces cancer risk, keeps the heart healthy, keeps teeth shiny, and strengthens the immune system, If you maintain a weight loss diet, then you should keep an apple on your fruit list. A medium-sized apple contains 50 calories. 100g apple contains, Vitamin A equiv, Vitamin C, E, & K. Also it contains 85.56g water. Besides this apples contain a good amount of fiber, and this fiber is necessary to reduce body weight. Apple is absolutely free from fat and sodium. One research showed, that if women eat apples before meals they can reduce weight by 33 percent faster than others.
Number 3: Guava –
Guava contains Hi-Fiber and low GI (Glycaemic Index), which is the ideal diet for diabetic patients. 100g of guava contains 285 kJ of Energy, 14.32 g of Carbohydrates, 8.92 g of Sugars, and 5.4 g of Dietary fiber. If you look at the vitamins of guava, it contains- Vitamin A equiv., beta-Carotene, Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), Vitamin C, and Vitamin K. It also contains- Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, and Zinc (source wikipedia). So you can see the grave contains a good amount of vitamins and minerals. So, to get effective results of weight loss you must eat guava.
Number 4: Banana –
Banana is a perfect example of an energy-efficient diet. A medium-sized banana contains 150 calories. Beside this banana contains – Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), Choline, and Vitamin C. On the mineral side banana contains- Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, and Zinc. So, this fruit is fulfilled with a good amount of vitamins and minerals. It relaxes the muscles along with weight loss, keeps blood pressure right, and removes the acid. Most of the gym instructors suggest that, eat at least 2 bananas for good health and figure.
Number 5: Orange-
Orange is one of the most popular and suggested healthy fruits. It is also yummy and healthy fruits. After morning exercise or walking, a glass of orange juice is really beneficial for health. Also, it helps to reduce body weight and proper diet. 100 grams of banana contains 197 kJ (47 kcal) of energy, 11.75 g of carbohydrates, 9.35 g of Sugars, 2.4 g of Dietary fiber, and 0.12 g of Fat. This fruit contains a huge amount of Vitamin C, and Vitamin E. These two vitamins help to lose weight and are good for teeth. Beise this it contains other vitamins like – Vitamin A equiv., Thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), Vitamin B6, Folate (B9), and Choline. You must keep this fruit on your diet list. Those who follow a solid diet can keep this fruit as a snack.
Number 6: Pears –
Fruits are always good for health and proper diet. Pears are also healthy fruits. Pears can fulfill one-fourth of your daily fiber. It contains- 239 kJ (57 kcal) of Energy, 15.23 g of Carbohydrates, and low fat. Besides this, it contains- Vitamin C, Vitamin E, Vitamin K, and many other vitamins. On the mineral side, this fruit contains Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium, and Zinc. It also plays an important role in the process of digestion, reducing cholesterol, Coronary Heart Disease, and Preventing Type-2 Diabetes. You can keep this fruit on your daily diet list.
Number 7: Tomatoes –
Tomatoes are both fruits and vegetables. It is a successful element in the weight loss battle. Tomato filled with antioxidants eliminates water shortage. 100g of tomatoes contain- 74 kJ (18 kcal) of Energy, only 0.2g of fat, 3.9 g of Carbohydrates, 2.6 g of Sugars, 1.2 g of Dietary fiber, and 0.9 g of Protein. On the vitamins side, it contains- Vitamin C, Vitamin E, Vitamin K, and other vitamins. It also contains Zinc, Iron, Manganese, Sodium, and other important minerals. However, Tomato ketchup cannot be eaten as a tomato replacement, because it contains lots of sugar and synthetic materials. So try to avoid tomato ketchup and eat a tomato in salad and vegetables. Also, keep this vegetable on your daily diet list.
These 7 fruits contain a huge amount of vitamins and minerals, which are really helpful to losing weight and good health. So to retain your proper weight and good health try to add these 7 fruits to your daily diet list.
