Studies show that this fruit is one of the best for weight loss. The blackberry diet involves eating two to three cups of blackberries a day as a meal replacement. Read on to know more about this diet program and how it can help you shed excess weight, while enjoying improved overall health.
Blackberry Diet Basics:
Replace one to two meals daily with a cup of blackberries
The diet involves replacing up to two meals every day with a cup of blackberries, followed by a glass or two of water. If you cannot skip two full meals in a day, then you can just eat the berries as a snack. It is important to drink water right after eating blackberries to help the fiber and pectin swell in your intestines, and block carbohydrates. You can also eat them with coconut milk or almond milk, but avoid dairy products.
So that’s really the only structure you need to follow – eat a minimum of one balanced, healthy meal per day and eat a cup of blackberries for the other two meals. Drinking plenty of water in between will also help you to feel fuller and offset hunger.
Benefits Of The Blackberry Diet
Low in calories
Blackberries contain mostly water, which is why they are low in calories. A cup of raw blackberries will only give you 62 calories in total, according to the USDA National Nutrient Database. If you want to lose weight, the recommended daily calorie intake is between 1,200 and 1,600 calories, depending on many factors.
This fruit contains two grams of protein per cup, according to the USDA. While its protein content is quite low, your body will still benefit from it, especially when you want to lose weight. This is because increasing your protein intake can improve satiety, helping you avoid binge eating.
Blackberry is considered to be one of the best fruits for weight loss because they help speed up your metabolism. When your metabolism is pumped up, your body will burn more fat than usual. This fruit can even target your internal belly fat and lower your risk of heart disease, stroke, heart attack, diabetes, and some forms of cancer.
Packed with antioxidants
This fruit is perfect for juicing because it is packed with powerful antioxidants that help prevent free radical damage and protect the body from various diseases. Several studies have also linked antioxidants to weight loss.
Helps tone belly
Blackberry is especially effective in torching the stubborn belly fat. Eating blackberries every day will help reduce your waist circumference, lowering your risk of serious health issues. When combined with regular exercise, you can achieve those elusive six-pack abs. You can eat these berries before and after your workout, as well, for quick muscle recovery.
High in fiber
Berries, particularly blackberries, are high in dietary fiber. In fact, they contain 7.6 grams of fiber per serving (cup), according to the USDA. A high-fiber diet can help you lose weight in no time. Experts recommend eating 14 grams of fiber for every 1,000 calories you consume. It means you need to consume 16.8 grams of fiber for a 1,200-calorie diet, and 22.4 grams when following a 1,600-calorie plan.
Helps regulate blood sugar
Eating two to three cups of blackberries per day can help you drop the excess pounds because they help regulate your body’s insulin response. A cup of blackberries can help lower your blood sugar levels. Furthermore, the antioxidants present in this fruit can slow down the enzymes that quickly break down starch into sugar. When lesser sugar is released into your bloodstream, your blood sugar level is regulated. This mechanism is crucial in weight management, and maintaining good health because excessive insulin release will result in more sugar stored in the fat cells.