Fruit and vegetables in the reduction diet

One of the first changes introduced by people striving to reduce their weight is to increase the amount of fruit and vegetables consumed. It is considered that these are dietetic food products that should be the basic element of a diet during slimming. In reality, however, not all kinds of fruit and vegetables can be eaten without any restrictions when you seek weight reduction.


Fruit is a valuable source of vitamins and minerals, but apart from complex carbohydrates it also contains a lot of simple carbohydrates, which should be avoided during slimming. For this reason, it is worth remembering a few important rules. First of all, the fruit is best eaten in the first half of the day, as a part of the first or second breakfast. You can also reach for it after training, because fruit complements the used glycogen stores in the muscles. However, it is not recommended to eat fruit before sleeping, because the sugars contained in it will not be fully digested, and at the same time will increase the appetite due to the increased level of insulin in the blood. Of course, you should choose raw fruit, and avoid the processed one, because it usually contains much more calories. People who use a reduction diet should choose primarily low-calorie kinds of fruit, such as watermelons, raspberries, fragaria (wild strawberries), strawberries, currants and grapefruit. After training, you can reach for more calorific kinds of fruit, for example, for cherries, grapes, pears and bananas, which contain a lot of potassium lost during exercise. In case of limited activity, however, it is not recommended to eat fruit of the last kind.


In case of vegetables, it is worth eating primarily those that can be eaten raw, because in this form they are the easiest to digest. Especially recommended are: tomato, celery, cucumber, pepper, radish, cabbage and cauliflower. Among boiled vegetables choose, for example, zucchini, spinach, asparagus, carrots or cauliflower. Among vegetables that are hard to digest there are mainly legumes (for example, beans, broad beans, lentils, peas and corn), as well as onions and garlic, which further stimulate the appetite. At this point, it is worth debunking the myth of potatoes. Contrary to popular belief, boiled potatoes do not contain many calories and are not fattening, and additionally they are characterized by a high content of vitamin C. During the reduction diet, however, it is not recommended to eat fried potatoes, as well as to combine these vegetables with meat products. The last ban is related to the fact that during weight loss you should not combine carbohydrates and proteins, because the first are digested in an alkaline environment, and the second in an acidic environment.


Fruit and vegetables contain many valuable nutrients, so they play an important role in a healthy diet, not only for people who want to reduce their weight. However, it is worth making well-thought-out decisions, not following the overheard myths.