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How can we lose weight by eating fruits and cereals?

Now we can split fruits and cereals in two parts.

First we are going to look how fruits help in weight loss.Here the list of 11 fruits that help to loss wight.



Fruit is nature's ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.

Fruit is also generally low in calories and high in fiber, which may help you lose weight.

In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.

Here are 11 of the best fruits to eat for weight loss.

1. Grapefruit

Image result for grapefruit

  • Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.  


    • Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A (1Trusted Source). 

    • What's more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limited (2, 3Trusted Source, 4Trusted Source, 5Trusted Source).

    • In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels (6Trusted Source).

    • Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups (7Trusted Source).

    • While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes. 

     


    2. Apples 

    Image result for apples 

    Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams) (1Trusted Source).

    They have also been found to support weight loss.

    In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change (8Trusted Source).

    Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period (9Trusted Source).

    Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar (10Trusted Source).

    Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite (11Trusted Source).

    That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels (12Trusted Source, 13Trusted Source, 14Trusted Source).

    Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own. 

    3. Berries

    Image result for berries 

    Berries are low-calorie nutrient powerhouses.

    For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K (1Trusted Source).

    One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese (1Trusted Source).

    Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories (15Trusted Source).

    Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight (16Trusted Source, 17Trusted Source).

    Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.

     

    4. Stone Fruits

    Image result for stone fruit 

    Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.

    Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight (2).

    For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories (1Trusted Source).

    Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option.

    Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.

    5. Passion Fruit

    Image result for passion fruit          Image result for passion fruit

     

    Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.

    One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium (1Trusted Source).

    For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories (1Trusted Source).

    Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite (18Trusted Source).

    Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed (19Trusted Source).

    For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks. 

    6. Rhubarb

    Image result for Rhubarb 

    Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit (1Trusted Source).

    While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K (1Trusted Source).

    Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.

    In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function (20Trusted Source).

    Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight. 

    7. Kiwifruit

    Image result for Kiwifruit 

    Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.

    Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits (1Trusted Source, 21Trusted Source, 22Trusted Source, 23Trusted Source).

    In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference (24Trusted Source).

    Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits (25Trusted Source, 26Trusted Source, 27Trusted Source, 28Trusted Source).

    Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes (29Trusted Source, 30Trusted Source).

    Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber (1Trusted Source, 31Trusted Source, 32Trusted Source).

    Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health (33Trusted Source).

    Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods. 

    8. Melons

    Image result for Melons 

     

    Melons are low in calories and have a high water content, which makes them very weight loss friendly.

    Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories (1Trusted Source).

    Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene (1Trusted Source, 34Trusted Source).

    Moreover, consuming fruits with high water content may help you shed extra weight (35Trusted Source).

    However, watermelon does have a high GI, so portion control is important (2).

    Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.

    9. Oranges

    Image result for oranges 

    Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.

    In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar (10Trusted Source).

    While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness (36Trusted Source, 37Trusted Source, 38Trusted Source).

    Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert. 

    10. Bananas

    Image result for bananas 

    When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.

    While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C (1Trusted Source, 39Trusted Source, 40Trusted Source).

    Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes (2, 3Trusted Source, 4Trusted Source, 41Trusted Source).

    Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol (42Trusted Source).

    High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.

    Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.

    11. Avocados

    Image result for Avocado 

    Avocados are a fatty, calorie-dense fruit grown in warm climates.

    Half an avocado (100 grams) contains 160 calories, making it one of the most calorie-dense fruits. The same amount provides 25% of the RDI for vitamin K and 20% for folate (1Trusted Source).

    Despite their high calorie and fat content, avocados may promote weight loss (43Trusted Source).

    In one study, 61 overweight people ate a diet containing either 200 grams of avocado or 30 grams of other fats (margarine and oils). Both groups experienced significant weight loss, indicating that avocados are a smart choice for those looking to lose weight (43Trusted Source).

    Other studies have found that eating avocados can increase feelings of fullness, decrease appetite, and improve cholesterol levels (44, 45Trusted Source).

    Additionally, a large study of American eating patterns revealed that people who ate avocados tended to have healthier diets, a lower risk of metabolic syndrome, and lower body weights than people who didn’t eat them (46Trusted Source).

    Avocados can be used as a replacement for butter or margarine on bread and toast. You can also add them to salads, smoothies, or dips.

    Now we can move to 'How cereals help in weight loss? 

    On the cereal diet, you replace two meals per day with cereal and milk.
    Though the diet has been around for a while, it has recently surged in popularity.
    It seems to be effective for short-term weight loss and can be rich in fiber and whole grains. Yet, it may also be high in sugar and excessively restrictive.
    Here’s a comprehensive review of the cereal diet to help you decide whether it’s right for you.

    Image result for cereals 


    What is the cereal diet?

    The cereal diet gained mainstream popularity from the “Special K Challenge.”

    Special K cereal has long been marketed as a healthy food that can help you lose weight, and some boxes of the cereal even had the instructions for the two-week challenge printed on them.

    However, Kellogg’s — Special K’s parent company — no longer promotes this challenge or the cereal diet.

    On this diet, you replace your breakfast and lunch with a serving of whole-grain cereal and skim or low-fat milk.

    Your dinner and snacks should be small, low in calories, and contain a lean protein, as well as whole grains, fruits, and vegetables.

    Furthermore, some diet challenges involve eating nothing but cereal with milk for an entire week. Yet, it’s best to avoid these challenges, as they can be extremely low in calories and protein and may cause fatigue, decreased focus, and mood alterations (1Trusted Source).

    The cereal diet is relatively easy to follow.

    Simply replace both breakfast and lunch with a serving of cereal and 1/2–2/3 cup (120–180 ml) of skim or low-fat milk. Preferably, the cereal should be low in added sugars and made from whole grains, such as Special K, Total, or plain Corn Flakes.

    For dinner, you’re advised to choose a meal that is rich in fruits, vegetables, and whole grains, as well as low in fat and calories — ideally 450 or fewer calories.

    Examples include a grilled chicken salad with vinaigrette dressing and fresh fruit, or brown rice with salmon and seasoned vegetables.

    You’re also allowed two snacks per day, each providing 100 or fewer calories.

    If you follow this diet closely, you likely consume about 1,200–1,500 calories per day, which should result in weight loss for most people. Calories will depend on the cereal you choose and how much of it you eat.

    It’s recommended to eat one serving of your chosen cereal at breakfast and lunch. The serving size is defined by the nutrition label on the box and is commonly 2/3–1 cup (about 28–42 grams).

    Most people follow the cereal diet for five days to two weeks. You should not follow the diet longer than that, as it’s difficult to adhere to, may be low in calories and protein, and could result in food cravings (2, 3Trusted Source, 4Trusted Source).

    Many people have lost weight on the cereal diet due to the calorie restriction it involves (5Trusted Source).

    One study in 24 adults on the 2-week “Special K Challenge” found that participants slashed their intake by about 600 calories per day and lost weight and fat mass (2).

    However, this study was sponsored by Kellogg’s — the makers of Special K — so the results may be biased (2).

    Moreover, the weight loss may not be sustainable. Significantly decreasing your calorie intake by following a restrictive diet like the cereal diet has been shown to make it more difficult to lose weight and keep it off in the long run (6Trusted Source, 7Trusted Source, 8Trusted Source).

    For instance, levels of leptin, a hormone that tells your body when you have had enough food, decrease when you restrict your calories. Decreased leptin levels can lead to increased hunger and food cravings (3Trusted Source, 4Trusted Source).

    Additionally, when you suddenly decrease the number of calories you eat, your body compensates by decreasing your metabolic rate, or the number of calories you burn (9Trusted Source).

    The most successful diet plans are sustainable long term, with a gradual decrease in calories over time to lessen these negative effects (10Trusted Source, 11Trusted Source).

    If you choose whole-grain cereals, then following the cereal diet is a great way to increase your whole-grain and fiber intake.

    Higher whole-grain intake is associated with better health outcomes and a decreased risk of death from all causes (12Trusted Source).

    In fact, in one review of studies with over 1 million participants, every 28 grams of whole grains consumed per day were associated with a 9% decrease in risk of death from any cause and a 14% lower risk of death from heart attack (12Trusted Source).

    The fiber in whole grains promotes healthy digestion and can help you manage your weight (13Trusted Source).

    Yet, it’s important to note that simply increasing your intake of more nutrient-dense, whole foods like vegetables and fruits will offer the same benefit. 

    There are some adverse effects for only eating cereals.

     

     

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