Fruits and vegetables are allies in an eating plan to control weight or to lose pounds. They are also nutritious, rich in antioxidants, are anti-inflammatory and help prevent chronic diseases.
Most fruits are low in calories and contain fiber, this helps prevent blood sugar spikes and makes you feel fuller. The Centers for Disease Control and Prevention (CDC) note that you can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables for high-calorie ingredients.
Fruits can be a healthy snack or part of a satisfying, low-calorie dinner.
You can choose from a wide variety of fresh fruits to enjoy in the evening. Frozen and canned fruit are good options when fresh produce is not available. However, it is recommended choose those that do not have additional sugars or other ingredients that add calories; Opt for canned fruits packed in water or in their own juice.
1. Grapefruit or grapefruit
Grapefruits sThey are low in calories and rich in vitamins A and C. It can be a healthy snack before main meals to help reduce overall food intake.
Citrus fruits like oranges and grapefruits have a low glycemic index, which means they don’t spike your blood glucose quickly. They also contain plant compounds such as naringenin, a polyphenol that has powerful antidiabetic properties.
Strawberries are one of the fruits with the least carbohydrate content. They are rich in vitamin C and anthocyaninsantioxidant and anti-inflammatory flavonoids that offer multiple benefits for brain and heart health; they can also help prevent premature aging. An ideal fruit to accompany a whole grain cereal such as oats.
3. Tart cherries
Cherries are rich in antioxidant and anti-inflammatory polyphenols. The pigments that give them their intense color are free radical fighters that cause oxidative stress.
Tart cherries or tart cherry juice can also help you sleep, they contain a large amount of melatonin, the hormone that promotes sleep. Drinking tart cherry juice has been found to reduces the severity of insomnia and helps people fall asleep faster.
Apples are low in calories and high in fiber, and they are also rich in flavonoids such as quercetin, which are chemicals with antioxidant and anti-inflammatory effects that promote heart health. Spread peanut butter on fresh apple slices. Two tablespoons of peanut butter contain 8 grams of protein and 2 to 3 grams of fiber.
Banana with peanut butter can be a filling, nutritious snack and help you sleep better. The banana contains, vitamin B6 that helps the body to produce serotonin and dopamine; it also contains tryptophan to help produce melatonin and serotonin. Peanut butter is a good source of healthy fats, vitamin E, and magnesium.
Sleep is also a factor to consider when you want to control your weight. Restricted sleep and poor quality sleep can lead to metabolic disorders, weight gain, and an increased risk of obesity. According to the Sleep Foundation, not getting enough sleep can reduce the amount of weight lost and encourage overeating. Aim for 7-9 hours of sleep daily.
It may interest you:
–Eating two servings of fruit a day can reduce your risk of diabetes
–5 best foods to delay aging after 50 years
–5 desserts and snacks that don’t raise your blood sugar levels
–Jamie Oliver lost 12 kilos by eating more vegetables and reducing his meat consumption