If you want to lose weight – consume fewer calories. This is what doctors and nutritionists advise. At least, they recommend limiting your evening meal to foods low in fats and carbohydrates. One of their recommendations is a fruit salad for dinner. An enormous amount of fiber, vitamins, and water – the contents of any fruits available on the market or in stores.
It looks tempting. But for some reason, it doesn’t work. And even the opposite, people with excess weight start gaining weight actively. What is the reason? Let’s try to figure it out by breaking everything down.
Fruit Salad for Dinner: Ingredients
The list of fruits is not limited in any way. According to the advice of “specialists,” you can add any ingredients available within your budget and availability to the salad. These include bananas, oranges, apples, peaches, pears, berries, kiwi, melon, apricots, etc. Depending on your region and season, the list can be expanded several times.
Let’s take the average fruits available on the market year-round. Plus – the most delicious (favorite, always welcome). Per 100 grams of product:
- Banana. Composition – 0.5g fats; 21g carbohydrates; 1.5g protein; 12g sugar; calorie content 96 kcal.
- Orange. Composition – 0.2g fats; 8.1g carbs; 0.9g proteins; 8g sugar; calorie content 43 kcal.
- Apple. Composition – 0.4g fats; 9.8g carbohydrates; 0.4g proteins; 8g sugar; calorie content 47 kcal.
- Peach. Composition – 0.1g fats; 9.5g carbs; 0.9g proteins; 7g sugar; calorie content 45 kcal.
- Kiwi. Composition – 0.4g fats; 8.1g carbs; 0.8g proteins; 10g sugar; calorie content 47 kcal.
At first glance, the indicators are not so bad. Considering that the listed fruits, peeled, weigh about 100 grams each. But pay attention to the sugar – a total of 45 grams. That’s two heaping tablespoons. And this is for one serving. Since the fruit salad for dinner is planned to be eaten immediately. Due to the large amount of sugar consumed, insulin levels in the blood sharply increase. The body reacts instantly and converts glucose into fat. The unflattering result – day after day, eating fruits for dinner, a person begins to gain weight.
What should be done? Fruits with high sugar content are better consumed in the morning or at lunch. And definitely include physical activity – walking, gym, rollerblading, or cycling. The conversion of glucose into fat does not happen quickly, so excess glucose can be easily converted into energy. For dinner, it’s better to eat cereals high in protein and meat. And no sweets at night. Then, weight loss will not keep you waiting.
