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Fruits should be taken before anything else, on an empty stomach for proper digestion and absorption. It is best to eat fruit in the morning and about 20 minutes before the other breakfast foods (cereals, bread, milk, tea etc.) Do not end the meal with a fruit.
Fruit should never be taken with or immediately following a meal. It is essential that when you eat fruits are pre-digested. All fruits (with the exception of bananas, dates, and dried fruit, which stay in the stomach a bit longer) are in the stomach only for a very short time. They pass through the stomach into the intestine in 20-30 minutes, but if taken with other foods where they ferment. This is because other foods take 11/2 hours to get digested. Water melon will never create gas when taken the first thing in the morning, but if it is taken after a meal, it may give you a lot of discomfort.
Don’t always opt for fruit juice. Try and eat a fruit whole rather than its juice. The fruit gives you a good fibre content.
Rainbow approach
Adopt a rainbow approach when it comes to consuming fruits. Instead of eating only a plate of papaya for breakfast, make a plate of fruits which are different coloured – apple, Peaches, kiwi or grapes, papaya. Have 4-5 different fruits but see that you do not have excess. Have small quantities of each to make a plat of fruits. I usually divide each fruit amongst our 4 members of the family and so everyone gets a rainbow plate of fruits.
Eat Sparingly
Bananas, Grapes, Chikus, Mangoes – Too many calories.
Tips
Learn to recognize physical hunger. Only if you actually feel hungry, reach out for a fruit. Remember even fruits have calories. Why add on even few calories without any reason.
1 medium orange = 70 calories = almost the calories of 1 thin chappati. Only fruits like water melon and papaya are very low in calories because of their high fibre and water content. You can have frequent helpings of these if you wish.
How to make fruit yogurt for perfect weight Loss
Ingredients
Pineapple whip
3 cups chopped pineapples
3 cups yogurt – hang for 30 minutes
3 tbsp powder sugar
Fresh Fruits
11/2 cups chopped pineapple
2 kiwi fruits – peeled and chopped
1 cup black grapes
2 cups chopped strawberries or watermelon
Method
- For the pineapple whip, place the chopped pineapple and sugar in a mixer blender and blend to a puree. Cook puree till it boils. Simmer on low heat for 2 minutes. Remove from fire and let it cool.
- Beat hung yogurt till smooth. Mix pineapple puree with hung curd and beat well. Add more sugar if needed.
- Arrange a layer of chopped pineapple pieces at the base of 6 dessert glasses as shown. Top with 2 heaped tbsp of pineapple whip. Add some kiwi, then whip, top with grapes, then again whip and lastly strawberries or watermelon. Serve chilled.
How to make Fruity Phirni
Ingredients
½ kg skim milk
3 tbsp basmati rice-soaked for 30 minutes
3 tbsp sugar
¼ tsp cardamom powder (chhoti illaichi) or ¼ tsp rose essence
11/2 – 2 cups assorted fruits (melon watermelon, green & black grapes, strawberries, chikoo, apples) – chopped.
Garnish
2-3 almonds – blanched (Soaked in hot water and peeled) and chopped silver varq.
Method
- Soak the rice for ½ hour. Drain the water and grind the rice to a smooth paste in a mixer with 2-3 tbsp milk.
- Boil milk in a heavy bottomed pan. Remove from the heat and add the rice paste, stirring continuously.
- Return to fire. Cook on low heat for 10-15 minutes till thick, stirring all the time.
- Add sugar and cardamom powder. Cook for 2-3 minutes more till sugar dissolves. Remove from heat and cool.
- Take 4 individual stem glass (Can use Medium glass katories also).
- Place assorted fruits at the bottom of each glass or bowl.
- Top with phirni. Garnish with varq and almonds. Place in the fridge till serving time.
Low Carb Fruits Chart can help to reduce weight loss
| Fruit | Net carbs (g) per 100 gm |
| Avocado | 2.0 |
| Strawberries | 5.5 |
| Blackberries | 5.3 |
| Raspberries | 5.4 |
| Watermelon | 7.5 |
| Cantaloupe | 8.2 |
| Peaches | 8.0 |
| Lemons | 6.5 |
| Limes | 7.0 |
| Apricots | 9.0 |
Conclusion
When people are choosing a weight loss program, fruits can play a major role because of their low carbs, low sugar, and low fat. Fruit salad is the best food whenever taking about diet. You should know before eating fruits how many nutrients are in that fruit. If you eat more calories, you will gain some weight.