Tasty but strict pear diet: menu options and effectiveness
Now there are a lot of ripe, fragrant and juicy pears on store shelves, so why not replace sweets with them? But many fruits contribute to weight gain, so the question becomes relevant: do pears make you fat or lose weight? Is it possible to include them in a diet for weight loss? Read on about this and much more.
Is it possible to eat pears while losing weight?
Is it possible to gain weight from eating pears? No, on the contrary, this one the fruit is allowed for consumption by those on a weight loss diet. The calorie content of a pear is low, therefore, the body spends many times more energy on its absorption than it receives from its consumption.
This fruit also contains many vitamins, macro- and microelements, amino acids, saturated and polyunsaturated acids.
Calorie content and BZHU
A 100 g serving of fruit contains 47 kcal, one average fruit weighs approximately 135 g, therefore, the calorie content is 63.5 kcal.
100 g pear contains:
- proteins – 0.4 g (0.5% daily value);
- fats – 0.3 g (0.5%);
- carbohydrates – 10.3 g (4.7%).
Interesting things on the site:
Composition and properties
Also includes:
- vitamin B1 – 0.012 mg, B2 – 0.026 mg, B3 – 0.161 mg, B5 – 0.049 mg, B6 – 0.029 mg;
- vitamin B9 (folic acid) – 7 mcg;
- vitamin C – 4.3 mg, E – 0.12 mg, K – 4.4 mg;
- choline – 5.1 mg;
- calcium – 9 mg;
- iron – 0.18 mg;
- magnesium – 7 mg;
- manganese – 7 mg;
- phosphorus – 12 mg;
- potassium – 116 mg;
- zinc – 0.1 mg;
- sodium – 1 mg.
Pear is a source of dietary fiber and vitamin C, which is mainly concentrated in the peel, so the fruit is recommended to be consumed with it.
The fruits are extremely low in salicylates and benzoates, therefore they are allowed to be consumed by people suffering from allergies.
Due to the fact that almost all fruit fibers are insoluble, pears are considered an effective laxative, so they are recommended to be used for weight loss.
Pears contain more fructose than glucose, therefore it is suitable for use in diseases of the pancreas, and can also be included in the diet of diabetics.
Reference. Quercetin, contained in the fruit, is a powerful antioxidant that prevents the growth and development of cancer cells, and also prevents damage to the arteries, leading to heart pathologies.
Pear contains essential oils and biologically active substances, which strengthen the immune system and help fight inflammatory processes in the body and depression.
Harm and benefit in the fight against extra pounds
Pear is a fruit that, although healthy, also has contraindications for consumption. Durum varieties are not recommended for elderly people to consume raw., it is better to bake them in the oven or boil them. It is also undesirable to consume hard varieties in their raw form for gastrointestinal diseases.
Important! Pear should not be eaten immediately after meat, since the substances in this fruit complicate the digestion of protein. It is advisable to consume it half an hour after meat dishes. It is recommended for people prone to diarrhea to limit themselves to fruit.
As for the benefits in the fight against extra pounds, they are as follows::
- Fiber creates a feeling of satiety and also normalizes intestinal motility.
- The peel contains polyphenols that improve metabolism.
- Fruit acids normalize the functioning of the digestive and endocrine systems.
- Potassium prevents swelling.
- Pear has diuretic properties. Excess fluid is removed from the body, and the kidneys and liver are cleansed.
- The low calorie content of the fruit allows you to use it as a snack during a diet, as well as before bed, when eating is undesirable.
Contraindications
The pear diet should not be followed:
- Crohn's disease;
- diseases of the gastrointestinal tract, in particular in cases of acute intestinal dysfunction (this contraindication applies only to raw fruits, since they have a laxative effect);
- playing sports, since in this case the body requires a lot of protein.
Pear diet: essence and principle of operation
The pear diet does not involve fasting. There are several options - a mono-diet and more gentle diets, where it serves as the basis, but the menu also includes other products. Meals during the pear diet should be three times a day.
It is necessary to give preference to products cooked on the grill, in the oven or boiled. The menu must include fish dishes and seafood. Pears should be consumed as desserts, as a main dish, and also as a substitute for all sweets.
A diet based on pear takes into account the fruit’s low sugar content and low calorie content. Thus, the process is based on reducing the intake of calories from the outside, due to which the body is forced to extract energy from fat reserves.
You can lose up to 1 kg of excess weight in one day. During the course you can lose up to 7 kg.
Diet duration and sample menu
The pear diet can be kept for one, three or seven days. Let's take a closer look at these options.
For a day
Breakfast: 125 g yogurt, two pears.
Dinner: 300 ml of vegetable puree soup, 150 g of boiled fish, 1 pear, 200 g of freshly squeezed fruit juice.
Dinner: 150 g boiled beef, pear salad.
As a snack – several pears per day.
For a three days
First day You can eat pears in unlimited quantities. This day is the most difficult.
On the second day For breakfast, grate the pears and add a little flaxseed oil, nuts and oatmeal to them. For lunch - pear salad with carrots, cucumber and arugula. Season everything with olive oil and lemon juice. Also at lunch you are allowed to eat a piece of cheese or 30 g of low-fat ham. For dinner, the pear should be stuffed with low-fat cottage cheese and honey and baked in the oven for 5 minutes.
On the third day For breakfast they make toast with cheese or ham, and also eat a pear. For lunch you can prepare a pear salad and a piece of boiled chicken. For dinner, cook brown rice, add cherry tomatoes, green peas, olive oil, pepper, lemon juice and a little cheese.
For seven days
First two days:
breakfast – 125 g of yogurt, a piece of rye bread, two pear fruits;- lunch – 50 boiled chicken (fillet), 50 g boiled rice;
- dinner - two pears.
3 and 4 days:
- breakfast – rice cakes (2 pcs.), one pear;
- lunch - rye bread with cheese, three pears;
- dinner - two pears.
5, 6 and 7 days:
- breakfast – 250 g of boiled beef, one pear;
- lunch – fruit or vegetable salad, two hard-boiled eggs;
- evening - two pears.
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Variations
Losing weight on kefir and pears: Every day eat 1 kg of fruit and drink 1 liter of kefir. The period is three days.
Losing weight on milk and pears: eat cottage cheese for breakfast, vegetable salad and oatmeal soup for lunch, pear fruits and a glass of milk for dinner. The period is three days.
Losing weight on apples and pears: They eat half a kilo of apples and the same amount of pears a day, drink a glass of water every hour. The period is three days.
Important! After any course you should take a break.
Fasting day
Instead of a diet, many people prefer a fasting day once a week.. In the morning, drink half a glass of warm mineral water without gas. After half an hour, eat a pear and drink a cup of hot green tea.
A kilogram of pears should be divided into four parts and eaten in the morning, lunch, afternoon snack and dinner. Drink water (at least 1.5 liters) and tea throughout the day. There should be no heavy physical activity on the fasting day; you can only take short walks.
How to get out of a diet correctly
To gently return to your usual diet, try not to eat flour and fatty foods in the first days after the diet. You should also exclude sausages and smoked meats, and stick to grains and vegetables. It is recommended to supplement your lunch and dinner with fruit salad or pear juice.
Advantages and disadvantages of the pear diet
The advantages of the pear diet are as follows::
- obtaining vitamins and other elements for the normal functioning of the body;
- the diet on pears is easily tolerated;
- product availability;
- the ability to lose up to 7 kg in a week.
The disadvantages are as follows:
- presence of contraindications;
- you will have to spend time planning your diet and preparing meals;
- The diet will not appeal to those who do not like pears.
Reviews of those losing weight
The reviews are mostly positive and confirm the effectiveness of the pear diet.
Sofia, 36 years old: “When I couldn’t fit into my favorite dress, I started looking for a diet.I immediately came across the pear diet, and was very happy - I love pears! The diet is not complicated, I didn’t have to starve, but after a week I put on my dress.”.
Irina, 41 years old: “I really wanted to lose weight, but I can’t stand mono-diets. When I read about the pear diet, I decided to try it. In three days I lost 2 kg. An excellent result, and I didn’t feel particularly hungry.”
Evgeniya, 26 years old: “I love sweets, but the extra pounds began to interfere with my personal life. I started replacing all sweets with pears, and began to lose weight! I lost almost 4 kg in a week - now I don’t look at sweets at all - I eat pears with pleasure.”.
Conclusion
Pears are available in any season, and their varieties are amazing in variety. These fruits promote weight loss and overall health of the body. The pear diet is a technique that was developed specifically for getting rid of extra pounds. It allows you to quickly lose weight without harming your health.
For your diet, it is better to choose white fruits, but it is not at all prohibited to eat fruits of other varieties. The pear diet is good not only because it leads to slimness, but also because it provides the body with a lot of vitamins and microelements.