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Grapes: Natural Weight-Loss Food

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Grapes: Natural Weight-Loss Food

Grapes, one of the oldest
cultivated fruits, are unique because they grow on vines. This
bite-size fruit
is popular with everyone, especially kids (but be sure to peel
and slice them
lengthwise for young children to avoid choking). Moreover,
they’re portable and
neat, making them easy low-calorie substitutes for high-fat,
calorie-filled
snacks and desserts. Bursting with juice, they are a refreshing
snack.

Though eating grapes can help you
lose weight, when eaten in place of higher-calorie options and
combined with a
reduced-calorie meal plan, overindulging in grapes may hinder
weight loss.
Grapes provide you with numerous essential nutrients and help
fill you up from
few calories. However, grapes lack other nutrients that are
beneficial for
weight-loss success — so should be eaten in moderation.

Carbs

Grapes are carb-rich foods — and
although some carbs in your weight-loss meal plan are perfectly
acceptable, too
many carbs can lead to weight gain. According to the USDA, 1
cup of grapes
contains about 27 grams of total carbs, including 23 grams of
sugar. Although
the 1.4 grams of fiber, a type of carb, in 1 cup of grapes does
help increase
satiety, other fruits – such as strawberries, blueberries and
oranges – contain
fewer calories and even more fiber than grapes.

Protein

Protein is a key component of
successful weight loss because it increases satiation and
causes your body to
burn extra calories, according to a 2009 study published in
“The Journal of
Nutrition.” One cup of grapes only provides about 1 gram of
dietary protein.
However, eating grapes with low-fat cottage cheese, low-fat
yogurt, soymilk, nuts
or seeds will significantly boost the protein content of your
meal or snack.

Calories

Many youngsters require about 1,200
to 1,600 calories daily for safe and effective weight loss,
according to the
National Heart, Lung, and Blood Institute. Grapes contain about
104 calories
per cup, according to the USDA National Nutrient Database.
Although grapes are
not high-calorie foods, they are more energy-dense than other
fruits — such as
melons and berries. For example, the USDA reports that 1 cup of
whole strawberries
contain 46 calories, and 1 cup of cubed cantaloupe provides
about 54 calories.

Weight
loss meal plan

The amount of grapes you should
include in your weight-loss meal plan depends on the number of
calories you’re
eating, but ranges from 1 to 1.5 cups daily. One portion of
fresh fruit –
including grapes — is equivalent to 1 cup. The Dietary
Guidelines for
Americans 2010 suggests eating 1 cup of fruit daily when
following 1,000- to
1,200-calorie diets, and 1.5 cups of fruit per day when using
1,400- to
1,600-calorie weight-loss meal plans.

Grapes, one of the oldest
cultivated fruits, are unique because they grow on vines. This
bite-size fruit
is popular with everyone, especially kids (but be sure to peel
and slice them
lengthwise for young children to avoid choking). Moreover,
they’re portable and
neat, making them easy low-calorie substitutes for high-fat,
calorie-filled
snacks and desserts. Bursting with juice, they are a refreshing
snack.

Though eating grapes can help you
lose weight, when eaten in place of higher-calorie options and
combined with a
reduced-calorie meal plan, overindulging in grapes may hinder
weight loss.
Grapes provide you with numerous essential nutrients and help
fill you up from
few calories. However, grapes lack other nutrients that are
beneficial for
weight-loss success — so should be eaten in moderation.

Carbs

Grapes are carb-rich foods — and
although some carbs in your weight-loss meal plan are perfectly
acceptable, too
many carbs can lead to weight gain. According to the USDA, 1
cup of grapes
contains about 27 grams of total carbs, including 23 grams of
sugar. Although
the 1.4 grams of fiber, a type of carb, in 1 cup of grapes does
help increase
satiety, other fruits – such as strawberries, blueberries and
oranges – contain
fewer calories and even more fiber than grapes.

Protein

Protein is a key component of
successful weight loss because it increases satiation and
causes your body to
burn extra calories, according to a 2009 study published in
“The Journal of
Nutrition.” One cup of grapes only provides about 1 gram of
dietary protein.
However, eating grapes with low-fat cottage cheese, low-fat
yogurt, soymilk, nuts
or seeds will significantly boost the protein content of your
meal or snack.

Calories

Many youngsters require about 1,200
to 1,600 calories daily for safe and effective weight loss,
according to the
National Heart, Lung, and Blood Institute. Grapes contain about
104 calories
per cup, according to the USDA National Nutrient Database.
Although grapes are
not high-calorie foods, they are more energy-dense than other
fruits — such as
melons and berries. For example, the USDA reports that 1 cup of
whole strawberries
contain 46 calories, and 1 cup of cubed cantaloupe provides
about 54 calories.

Weight
loss meal plan

The amount of grapes you should
include in your weight-loss meal plan depends on the number of
calories you’re
eating, but ranges from 1 to 1.5 cups daily. One portion of
fresh fruit –
including grapes — is equivalent to 1 cup. The Dietary
Guidelines for
Americans 2010 suggests eating 1 cup of fruit daily when
following 1,000- to
1,200-calorie diets, and 1.5 cups of fruit per day when using
1,400- to
1,600-calorie weight-loss meal plans.

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