How Many fruits A Day


Who don’t like to eat fruits?? Like vegetables, fruits are nature’s gift to prevent and manage metabolic syndrome. Fruits provide antioxidants and contain key minerals such as potassium to help regulate blood pressure. Fruits have soluble fibre that can help lower unhealthy LDL cholesterol.

But, when it comes to weight loss and fat loss programmes the intake of fruits should be limited. The main concern with overeating fruit is its natural sugars which are a mix of sucrose, fructose and glucose. The natural sugar found in fruits and refined sugar which comes from sugar cane or sugar beets are not the same but when it comes to calorie calculation it counts.  Fruit has almost three times the calories per serving as nonstarchy vegetables which can interfere with weight loss. Hence the fruit intake depends on which diet plan you need to follow and how many calories consumption per day.The time of consumption is as important as quantity because the acidic contents can also interfere in digestion.

Do not consume orange during breakfast and it is better to have during snack time as it improves digestion and increases metabolism. At the same time an apple is best at breakfast and avoid at night time because it contains pectin which lowers blood sugar and cholesterol levels. Pectin is hard to digest at night and increases stomach acid which leads to bloating. Avocado is virtually the only fruit that contains heart- healthy monounsaturated fat or otherwise good fat. Avocado contains 20 vitamins and minerals mostly potassium loaded, making it a great nutrient- dense food choice which you can have at snack time.

I personally, on a shredding stage, consume one medium size apple for the breakfast and one banana either one hour before workout or immediately after workout. I also include few berries (½ cup) in my diet which counts only 10 grams carb and a 50g serving of avocados which contains 80 calories. But on a bulking stage, I add few more calories from fruits.

Good luck!!!

Abdu Asi

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