- The benefits
- Preparation
- Options
- Precautions
No festive table is complete without kiwi: fruit salads, cocktails, berry pies. But we are interested in its benefits for weight loss. Nutritionists have long included the “Chinese gooseberry”, as it is also called, on the list of “correct” products. We will tell you about a fasting day based on it.
The benefits
This berry is originally from China. Its wild predecessor was brought to New Zealand, where it acquired the taste and appearance known to millions of fans due to selective breeding. The fruit is valued for its unique flavor: a blend of gooseberry, banana, melon, strawberry, apple, and pineapple. Its benefits are due to its unique composition and calorie content.
Low calorie content
100 g provides only 50 kcal. Such calorie content is equal to zero. All energy is spent on the digestion process itself. Therefore, you can eat kiwi in unlimited quantities without worrying about gaining weight. 1 kg is usually recommended for a fasting day. This is 500 kcal.
Biologically active substances
It contains the unique enzyme actinidin, which is close to digestive enzymes in its properties. It breaks down proteins and speeds up metabolism. Fat deposits are used up faster, and you lose weight. Kiwi is very good to use together with meat and other “heavy” foods.
Dietary fiber
They are practically not digested. Passing through the digestive tract, they “grab” all the waste products that accumulate there due to improper nutrition. The amount of these harmful substances increases when you lose weight. After their removal, food is better absorbed, toxic effects are eliminated, and the feeling of heaviness in the abdomen disappears.
Biochemical treasure-trove
Everyone knows about the benefits of vitamins and minerals. We will tell you what distinguishes kiwi from the mass of other fruits and berries:
- Huge amount of vitamin C. 100 g provides the daily requirement. This is more than any citrus and bell pepper. It is not directly related to weight loss, but such a “bonus” is very useful for the immune system.
- Vitamin E — a natural antioxidant that slows down the aging process and blocks the formation of atypical tumor cells. It is found in high-calorie foods — eggs, nuts, fatty fish. People who monitor their weight usually avoid such food, which leads to a deficiency of vitamin E. Kiwi can solve this problem.
- Nicotinic acid (PP) reduces triglycerides and cholesterol in the blood. This is extremely important for people with severe obesity (prevention of myocardial infarction, stroke, diabetes mellitus).
- Of all the trace elements, iodine is especially important for those who lose weight. It is necessary for the thyroid gland, and without it, effective weight correction is impossible.
The composition also contains vitamins A, B (B1, B6, B12, B5), calcium, potassium, magnesium, phosphorus. Such diversity, combined with low calorie content, ensures excellent weight loss results without any harm to health. After all, the lack of nutrients is the main reason that nutritionists do not welcome the passion for diets.
Preparation
For maximum effect (in a day, you can lose up to 1.5 kg of weight), proper preparation is necessary:
- On the eve, give up fatty and “harmful” food (exclude foods with dyes, preservatives, fried, and smoked).
- Have dinner no later than 18:00: preferably just a glass of kefir.
- Prepare 2 liters of still mineral water and 1 kg of kiwi in advance.
How to choose a quality product?
Surely, each of us at least once in his life bought unripe fruits. How disappointing it is when instead of a fragrant and sweet treat you get something destined for a trash! To avoid further mistakes, remember these simple rules:
- Choose the “golden mean” in consistency: too hard — unripe, too soft — most likely, overripe or even spoiled.
- Look for an even greenish-olive color and a slight “fluff”. If there are dark spots or uneven “hairiness”, it is better to refrain from buying.
- Fresh fruits have no smell. Prolonged storage results in a “wine” smell, which is a sign of spoilage.
- Pay special attention to the place of attachment of the peduncle. If you press on this area and some juice appears, then the fruit was stored improperly.
- There should be no extraneous plaque! This is a sign of mold.
And, finally, it is better to buy fruits by weight, and not in finished packages. They are more expensive for a reason. Thus, sellers insure against the fact that spoiled goods are easier to hide in ready-made packaging.
Options
Option 1. Basic
The classic kiwi fasting day involves the following menu:
- Kiwi — 1 kg.
- Skinless chicken breast — 1 pc.
- Still water and green tea — 2 liters.
It is better to boil the meat in the morning of the same day. Divide food into 6 equal parts. There will be a meal every 2 hours. In between, drink water and tea without sugar.
Why chicken breast?
- This is almost pure protein, which will definitely not be deposited in fat.
- Protein is digested longer and creates a long-lasting feeling of satiety.
- It is an excellent building material for muscle tissue. If you make such days regular and combine them with physical exercises, then in a month you can lose 4-6 kg and make the figure slim and fit.
How often can you arrange fasting days? Usually nutritionists recommend once a week. More often — it will already be stressful, which can end with a “breakdown” and weight gain.
Option 2. Kiwi and kefir
Kefir is added to the menu as an alternative to meat.
- It has an equal amount of protein.
- It normalizes the functioning of the digestive tract by improving the composition of beneficial microflora.
- It has a pronounced diuretic effect, which helps to lose weight.
It is recommended to drink up to 1 liter of kefir during the day. Part of it can be mixed with sliced fruit and make a smoothie. Result — minus 1 kg of weight per day.
Option 3. Kiwi and apples
This recipe is suitable for those who like to diversify their diet. Apples can be eaten not only raw, but also baked (of course, without sugar). They contain more carbohydrates, which will help out those with a sweet tooth.
Recipe: combine products in equal quantities (0.5 kg each, or a little more) in any form. The main thing is to eat 5-6 times a day and drink plenty of water or unsweetened green tea.
Option 4. Kiwi and cucumbers
Cucumber fasting in itself is very effective. After all, these vegetables are unmatched in calories (only 14 kcal per 100 g). They consist of water (95%) and fiber, which is necessary for cleansing the digestive tract from toxins. There are as many of them as you like. Usually they take equal parts of 1 kg each, but if you wish, you can take more.
How to cook? For those who like original recipes: finely chop the cucumbers and kiwi (2 pcs each, peeled) and beat with a blender. Add 200 ml of water to the mixture and beat again. Pour into glasses and decorate with a sprig of mint. This smoothie is perfect not only for fasting days, but also for unloading.
