What are the benefits of mango for weight loss and how to eat it correctly

Diet is a word that has appeared at least once in every person’s life. Many different ways have been developed to get rid of extra pounds. How to make the weight loss process not only as effective as possible, but also enjoyable? Include healthy and delicious foods in your diet. One of them is the exotic mango fruit. In the article you will learn about it benefit and harm to the body.

Is it possible to eat while losing weight?

This exotic fruit contains ascorbic acid, B vitamins, amino acids, and sugars. In addition, mango contains a variety of minerals that help lose weight: iron, calcium, zinc, magnesium, etc.

Reference. 100 g of fruit contains only 65 kcal.

The fruit contains:

• carbohydrates – 15.2 g;
• proteins – 0.5 g;
• fat – 0.25 g.

Thanks to its rich composition and numerous microelements, mango is perfect for those who want to lose weight:

• B vitamins prevent excess fat from being deposited in the body;
• iron prevents the development of anemia;
• potassium removes excess water;
• pectin improves metabolism and promotes rapid digestion;
• a large amount of ascorbic acid in mangoes helps increase the body's immunity and resistance to bacteria and viruses;
• antioxidants prevent premature aging;
• fiber serves as an absorbent - it collects harmful substances and helps remove them from the body.

Is it possible to get better from mangoes?

Mango diets are exotic and tempting.But the decision to use this or that diet must be approached wisely and weigh the pros and cons.

Advantages:

1. The fruits are rich in enzymes that have a positive effect on digestion. They help gastric juice break down protein and start the weight loss process.
2. The fruit contains elements that promote the production of leptin, a hormone that is responsible for energy metabolism and suppresses appetite.
3. Balancing your diet when losing weight is difficult: along with the amount of food consumed, the supply of vitamins decreases. Mango allows you to replenish your supply of nutrients.

Flaws:

1. Glucose provides mango with good calorie content. However, there is no need to worry if you consume the fruit in moderation.
2. Some substances contained in fruits can cause allergies. Consult your doctor before eating this fruit.
3. If you are taking medications that affect blood clotting or anticoagulants, then it is better to avoid the diet.

Mangoes for weight loss are allowed to be eaten in any form - both raw and, for example, in the form of candied fruits. You can freeze a certain amount of fruit in advance and defrost it if necessary.

Fresh fruits contain much more useful substances than processed or frozen ones. If you approach the mango diet wisely, you will only get positive effects and improve your health.

Choose well and store well

The brighter the color of the fruit, the more ripe it is. The skin should be intact, without cracks or damage. Spots on the peel indicate the beginning of the rotting process.

Reference. If you purchased an unripe fruit, put it in one bag with ripe.

The fruit can be stored in the refrigerator for up to a month at a temperature not lower than +10°C. Ideal conditions are a dark room with a humidity of 90-95%.

Ripe fruits are stored at room temperature for up to 10 days. The fruit should be slightly unripe. The cut fruit can be stored in the refrigerator for no more than a day. Lemon or lime juice will help refresh it.

If you purchased fruit and did not use all of it, it lends itself well to freezing. Mangoes will last 2-3 months in the freezer.

It is recommended to eat fruits at room temperature. When cold, the taste is lost.

Delicious recipes

There are many simple dishes that include mango. Most of them are dietary.

Fruit salad

Ingredients:

• mango – 1 pc.;
• kiwi – 2 pcs.;
• banana – 1 pc.;
• pineapple – 1/2 fruit;
• lime juice, a pinch of cinnamon, sugar to taste.

Wash all fruits well, peel and cut into cubes. Mix lime juice with sugar and add to fruit. Lightly sprinkle cinnamon on top of the salad.

The dish is perfect for breakfast. Can also be eaten for lunch instead of dessert.

Chicken salad

Ingredients:

• boiled chicken – 200 g;
• mango – 1 pc.;
• sweet pepper – 1 pc.;
• fresh cucumber – 1 pc.;
• white onion – 1 pc.;
• lime juice – 4 tbsp;
• sugar – 1 tbsp.

Finely chop the chicken, mango, cucumber, pepper and onion into cubes and combine. Mix lime juice and sugar separately and add to salad.

Eat the dish at breakfast or lunch.

Smoothie

Ingredients:

• mango – 1/2 fruit;
• lime juice – 1 tbsp;
• yogurt (low-fat) – 50 g;
• mango and orange juice – 50 g each.

Beat the finely chopped fruit and all remaining ingredients well using a blender. Drink this drink at breakfast or as a snack.

Diets with mango

The exotic fruit is part of many diets.

Milk-mango

At each meal, eat 1 mango and drink 1 tbsp. milk.Vary your lunch with a small portion of boiled chicken (it’s better to take the breast). Also, during the diet, drink mineral water without gases and green tea every day. In one week, thanks to this diet, you can lose 3-4 kg.

Correct menu

The following diet is designed for 7 days:

1. Breakfast – 1 tbsp. milk, fruit salad with mango.
2. Lunch – 200 g of boiled chicken, 2 fresh tomatoes, 1 apple and 1 mango.
3. Dinner – 250 g low-fat cottage cheese and 2 mangoes.
4. At night – 1 tbsp. kefir

During the diet, you must follow several rules:

1. Drink plenty of fluids.
2. Combine diet with light physical activity.
3. Eliminate baked goods, sugar, spicy and salty foods from your diet.

It is not recommended to eat this fruit on an empty stomach. Fiber is poorly digested and can cause colic.

Reviews

On forums, women share their impressions of the mango diet.

Anna, 45 years old: “I love mangoes. Not long ago I learned that this is not only a tasty, but also a very healthy fruit. Now I always eat half a mango at breakfast and get a boost of energy for the whole day!”

Olesya, 34 years old: “I rarely bought mangoes before. But, having decided to go on a diet, I learned about its beneficial properties. I prepare delicious salads that the whole family enjoys eating. We have become fans of this exotic fruit.”

Svetlana Nikolaevna, 68 years old: “For us, pensioners, mangoes are exotic. I admit that I rarely buy it. The doctor advised to include fruit more often in your diet to prevent cardiovascular diseases.”

Conclusion

By including mango in your diet, you can lose weight without much effort or fasting and provide your body with essential vitamins and minerals. The fruit is also useful for those who monitor their health.It has a good effect on the functioning of the cardiovascular system, improves overall physical condition and improves mood.