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Grapefruit is a fruit crop for an amateur. 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.
Can Grapefruit Help You Lose Weight?
The regular inclusion of these citrus fruits in the diet is useful not only 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 strong hunger);
- glycosides (have a beneficial effect on the composition of the blood);
- quinic acid (“depresses” taste buds);
- antioxidants (necessary to fight free radicals, remove toxins, cleanse the blood of cholesterol and fatty “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 (fill the stomach, creating a feeling of satiety, help fight chronic constipation).
Nutritionists recommend eating 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 contains practically no fat (0,2 g) and few carbohydrates (8,7 g). Juice, by the way, is much more nutritious – 90 kcal.
Grapefruit contains essential oils in high concentration, so its characteristic smell also helps to neutralize hunger pangs.
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 the inevitable stress for the body, caused by a change in lifestyle and diet, provoking sleep problems, apathy, loss of energy, even depression. Regular inclusion of grapefruits at night in the diet for weight loss is a tangible benefit in the form of restoring peace of mind, combating insomnia, and chronic fatigue.
The very sight of bright juicy citrus helps to restore a good mood. This is also facilitated by a pronounced fresh aroma, 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. Grapefruit in this regard 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 saturation.
Grapefruit goes well with protein food, which is necessary for weight loss.
How to eat grapefruit for weight loss
The main rules for eating fruits for weight loss are that citrus must 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 usual menu, compiled according to the principles of a healthy diet. Under the ban in the diet are all foods rich in “fast” carbohydrates (sweets, smoked meats, fast food, convenience foods, carbonated drinks). But only from grapefruits and diets 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 just for dinner, “supplementing” citrus with any animal proteins (lean meat, chicken or fish fillet) or in combination with cereals or vegetables. Although in principle, in this combination it can be consumed at any time of the day. This not only provides saturation, but also activates metabolism, 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 do not advise is to use citrus fruits in the morning on an empty stomach, without any “garnish”. Otherwise, aggressive fruit acids can greatly harm the oral and stomach mucosa, 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 a 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 according to the principles of a healthy diet and without overeating. If you follow this rule, with a significant excess weight, you can get rid of 2-3 kg weekly.
With the abuse of citrus, side effects are possible. The most common ones are:
- irritation, sores in the oral cavity;
- 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 immoderate eating of fruits simultaneously with the course of certain medications.
Grapefruit (especially its juice), if abused, may well provide a stomach or intestinal ulcer
Grapefruit Recipes for Weight Loss
Grapefruit for weight loss is best eaten “in its pure form.” But they allow you to pleasantly diversify the diet. Citrus goes well with most fruits and berries, dairy products, meat and poultry.
Grapefruit Smoothie
Smoothies for weight loss are prepared in a blender, after cleaning 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;
- cherry and cranberry;
- pineapple and celery (you can add another 1-2 tsp liquid honey);
- avocado and fresh ginger root (no more than 1 tablespoon);
If the cocktail turns out to be very thick, 50-70 ml of low-fat milk, kefir, mineral water, green tea are added to it. Do not include fruits with a relatively high calorie content in smoothies for weight loss – bananas, grapes, peaches.
Freshly made smoothies are the most effective for weight loss: it is not recommended to store them in the refrigerator, even for a short time.
Grapefruit with kefir
This snack is great for breakfast, before bed and throughout the day. It is useful not only for weight loss, but also:
- stimulates metabolism;
- promotes bowel cleansing, normalizes digestion;
- Helps lower blood sugar and cholesterol levels.
Necessary ingredients:
- the pulp of one medium grapefruit;
- optionally fresh pineapple pulp – 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 the two most useful fruits for those who want to get rid of 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 meat, 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 holiday table. Prepare salads for weight loss in small portions, it is not recommended to store them.
The ingredients are roughly equal. To peeled and cut into small pieces of grapefruit pulp add:
- diced sweet and sour apple, canned tuna meat mashed with a fork;
- boiled white chicken meat, leaves of any green salad, cut into large pieces;
- grated carrots on a coarse grater, finely chopped white or red cabbage, if desired – radish slices;
- any fruit (apples, pears, kiwi, persimmon).
Dressing 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;
- non-carbonated mineral water – 100 ml;
- liquid honey – 2 tsp;
- fresh grated ginger – 1 tsp;
- ground cinnamon, cardamom – optional (about a pinch).
All ingredients are mixed, let the drink for weight loss 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 to combat seasonal beriberi
Baked grapefruit with cinnamon
This is a very tasty dessert for weight loss, quite suitable for breakfast or as an evening snack. Grapefruit, without removing the peel, 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 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, you need 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 an 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, against HIV) – grapefruit has the ability to enhance, weaken or change the “vector” of their effects on the body;
- the entire period of bearing a 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 contains almost no sugar, but it is extremely rich in biologically active substances. Of course, he does not have any “magic” fat-burning properties. But citrus will be a useful addition to a balanced, reduced-calorie diet. A grapefruit mono-diet is definitely not recommended by nutritionists.
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