Kiwi is a natural and delicious way to lose weight faster, as this fruit, in addition to only 45 calories per unit (75 g), is rich in fibers that help the bowel to function and increase the sensation of satiety, avoiding the exaggerated food intake.
However, using only kiwi in the diet is not enough to lose weight and should be used as a substitute for foods with more calories. Therefore, in order to lose weight eating kiwi you should try to include it in the salads at lunch or snack, or you can choose to mix this fruit in the fruit juice, replacing other sweeter fruits such as mango, persimmon, avocado or grape.
See also an example of a healthy diet for faster weight loss.
Other Benefits of Kiwi
The Kiwi besides helping to lose weight also has many other important benefits like:
- Prevents constipation : it is a fruit rich in fibers that facilitate the functioning of the intestine and, due to its acidity, also increases the bowel movements, functioning as a natural laxative;
- Reduces high cholesterol : besides having fiber, it also contains high amounts of chlorophyll that detoxify the body, eliminating excess cholesterol;
- It reduces the retention of liquids : it is a fruit rich in potassium and vitamin C, that avoid the accumulation of water in the organism, preventing the swelling of the hands, feet and belly;
- Regulates blood pressure : because of its ability to eliminate excess fluid, it facilitates the work of the heart, lowering blood pressure;
However, Kiwi is a very acidic fruit and therefore can cause thrush or diarrhea in people more sensitive or consuming this fruit in large quantity. So the recommended is to eat 1 kiwi per day to avoid these symptoms, and this amount is enough to improve the diet and get all the benefits.
Nutritional composition of Kiwi
The following table shows the nutritional composition for a kiwi weighing on average 75 g:
| Quantity: 75 g | |
| Energy: 45 (kcal) | |
| Protein: 0.7 g | Fibers: 1.4 g |
| Lipids: 0.3 g | Magnesium: 22.5 g |
| Carbohydrates: 11.2 g | Calcium: 19.5 g |
| Vitamin A: 13.12 | Vitamin C: 73.5 mg |
| Iron: 0.3 mg | Sodium: 3.7 mg |
| Potassium: 249 mg | Zinc: 0.07 mg |
| Vitamin B1: 0.04 mg | Vitamin B2: 0.03 mg |
| Vitamin B6: 0.04 mg | Folate: 16.8 micrograms |
| Phosphorus: 30 mg | Selenium: 0.15 micrograms |
| Copper: 0.03 mg | |
Light recipes with kiwi
To make the most of Kiwi in your everyday life, here are two delicious low-calorie recipes.
1. Kiwi Juice with Pear to Lose Weight
This juice is delicious and has few calories, making it a great choice for morning snacks, for example. To prepare you will need:
Ingredients
- 2 kiwis;
- 2 pears;
- 1/2 cup of water or coconut water.
Preparation
Beat all the ingredients in the blender and take next, preferably without sugaring. This juice should be taken soon after its preparation so that the fruit does not oxidize or lose its properties.
2. Chopped kiwi sticks
This is a good recipe for a dessert, or even to serve on children's birthdays, as long as the chocolate used is bitter. To prepare this recipe you will need:
Ingredients:
- 5 kiwis;
- 1 bar of diet chocolate with 80% cocoa.
Preparation:
Peel and slice kiwis. Then melt the chocolate bar in a water bath and dip each slice of kiwi into the chocolate using a barbecue skewer, for example.
Finally, refrigerate to cool and serve ice cream. Another way to prepare this recipe is to put several slices in a skewer, then sprinkle with a bit of bittersweet chocolate, as the picture shows.
