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How Berries help you in weight loss?

Eating berries every day for a week will do this to your body.

Berries, Berry, Blackberries

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 Berries come in all shapes and sizes from the smallest blueberry to the biggest spikey as pineapple berries are about as varied and diverse. You may already know that there are many varieties of berries that make for a healthy and nutritious snack. you might not be aware of just how effective these little fruits can be when it comes to maintaining a healthy lifestyle. According to the expert’s berries are in fact one of the healthiest foods that you can eat.

An average adult needs a certain amount of calories per day in order to properly function. For women, the requirement is about 2,000 calories per day on average and for men, the average number is 2500 in order to lose weight. it's actually recommended to consume 500 calories fewer per day so around 1,500 calories for women and 2,000 calories for men on average by maintaining this daily intake of calories. you can expect to lose about a pound of excess body weight per week one of the things that makes berries so special is that they are relatively low in calories. A cup of blueberries is about 84 calories one cup of blackberries is about 62 calories and a single cup of strawberries can contain as little as 49 calories. with such a low-calorie count that means that you can eat more berries at once than you can with other foods and can help you lose weight at a rate of one pound per week. one pound might not sound like much but it's a step in the right direction.

Vitamins & minerals.

All berries contain is vitamin C which helps your body's immune system and prevents diseases such as scurvy. One cup of strawberries would be about 49 calories well in that same cup of strawberries you can expect 50 percent of your recommended daily intake of vitamin C. Additionally berries provide an excellent source of manganese which can improve the health of your brain bones and nervous system. Vitamin K which assists the body with blood clotting as well as bone metabolism. Berries are so rich in nutrients yet so low in calories means that you can use them to ensure you're getting all the nutritional benefits you need in a day without accidentally overeating .After about a week of snacking on berries you'll not only be on the road to weight loss but you'll probably be feeling healthier too. Berries contain a massive amount of antioxidants such as anthocyanin ellagic acid and resveratrol. A study has shown that blueberries, blackberries and raspberries have some of the highest concentration of antioxidants out of all the commonly eaten fruits.

Berries may be an ideal snack

Berries can also help in preventing inflammation within the body. inflammation is your body's natural way of fighting off injuries and infection. modern diets and lifestyles can often lead to excessive and chronic inflammation which in turn can lead to unwanted conditions such as diabetes, heart disease and obesity. Studies have shown that the antioxidants in berries may be able to help lower and prevent the chances of chronic inflammation. in one of these studies a group of people consumed a strawberry drink along with a meal, that was high in fat and carbs and the result was that the inflammatory markers in their body was much lower than those of a group that didn't add the strawberries to their meal. This means is that strawberries as well as other types of berries may be an ideal snack. It is also believed that the antioxidants and berries can help reduce the risk of certain types of cancer specifically cancer of the esophagus mouth, breast and colon. The anthocyanins ellagic acid and resveratrol found in berries are all believed to reduce markers that are associated with the formation and growth of cancers tumors in both people as well as animals.


 High in fiber.

 like many plant-based foods berries of all kinds are also an excellent source of fiber which aids in your body's digestion and may even help lessen the risk of certain diseases. more specifically berries provide a very good source of what's known as soluble fiber. soluble fiber is characterized by the fact that it dissolves in water and studies have shown that the consumption of foods containing soluble fiber can slow down the movement of food through your digestive system. this means that eating foods that contain soluble fibers can reduce feelings of hunger and leave you feeling full for longer. Which in turn makes you less likely to overeat or snack. In addition to their already low-calorie count makes berries even more ideal for weight loss and weight management since a healthy serving of berries will leave you feeling fuller and more satisfied than an equally sized serving of foods that don't contain soluble fiber.

 Studies have shown that diets that focus on reducing carbs can be up to two to three times more effective at weight loss and management than diets that focus on reducing fat. If you decide to put down the chips and start making berries your daily snack instead, you can expect to see fast results. additionally, it is believed that the soluble fiber found in fruits and berries may also help your body by reducing bad cholesterol and keeping your heart healthy. strawberries are an excellent source of pectin a type of soluble fiber that can reduce cholesterol by up to 10% in addition berries such as strawberries and black raspberries have also been shown to help lower and reduce cholesterol in individuals struggling with obesity and metabolic syndrome.

 It is believed that berries may also help prevent heart disease by preventing LDL or bad cholesterol from becoming oxidized or damaged berries may improve blood sugar. studies have indicated that berries may also be useful when it comes to improving your body's blood sugar levels as well as improving your body's insulin sensitivity and insulin response. One of these studies a group of healthy women consumed five ounces of strawberries or mixed berries or about 150 grams along with bread every day the resulting data found that the inclusion of berries helps reduce insulin levels by as much as 26% compared to the bread alone. in another study obese individuals who are struggling with insulin resistance were encouraged to consume a blueberry smoothie twice per day as a result the individuals who consumed the smoothies experienced greater improvements to their overall insulin sensitivity than those who did not this means that people who ache from insulin resistance can - berries as an option to recover their insulin sensitivity and potentially lessen the negative effects of their condition.

Conclusion 

The next time you decide to search your kitchen for something to snack on you may want to consider putting away the chips and cookies and instead reach for a cup of fresh berries, not only will the vitamins minerals and antioxidants help to keep your body healthy and protect it against disease. They will also leave you feeling full and satisfied with fewer calories allowing you to start seeing weight loss results in as little as one week while they might come in all sorts of shapes and sizes.


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