How to eat figs to help with weight loss.

SKĐS - American figs (Ficus carica) can be included in weight-loss diets thanks to their high fiber content and abundance of vitamins and minerals beneficial to health.

Why can figs help with weight loss?

Figs can aid in weight loss due to the following effects:

Rich in fiber, which helps increase feelings of fullness.

Figs contain both soluble and insoluble fiber. According to the U.S. Department of Agriculture (USDA) nutritional data, 100 grams of fresh figs provide approximately 2.9 grams of fiber.

Fiber plays a role in slowing down the digestive process, helping to prolong the feeling of fullness after meals, thereby supporting a reduction in the amount of food consumed throughout the day. In addition, a diet rich in fiber contributes to maintaining the normal functioning of the digestive system.

Energy density is not high.

100g of fresh figs contain approximately 74 calories, significantly lower than sugary or fatty snacks. This makes figs a suitable snack option if portion sizes are properly controlled.

However, total daily calorie intake remains the deciding factor for weight loss. Eating more figs without adjusting your overall portion size will not be effective for weight management.

Figs are rich in fiber.

Contributing to building a healthy diet.

Figs provide several micronutrients such as potassium, copper, vitamin B6, and antioxidants. Some studies suggest that fiber may support a healthy gut microbiome, but the effectiveness of weight loss still largely depends on overall diet and lifestyle.

3 ways to incorporate figs into your daily weight loss diet.

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To maximize the fat-burning benefits of figs without getting bored, you can incorporate them into your diet through these simple preparation methods:

Fresh figs as a healthy snack

You can eat about 2-4 medium-sized fresh figs in the morning or afternoon as a substitute for pastries, milk tea, or other high-energy snacks.

It's best to eat them with a source of protein or a healthy fat, such as plain yogurt, nuts, or low-fat cheese, to help you feel fuller for longer.

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Combine it in a salad.

Fresh figs can be eaten with green vegetables, chicken breast, fish, or eggs to create a balanced meal with both fiber and protein.

For example, a mixed green salad, pan-seared chicken breast, and a few slices of fresh figs are a suitable choice for those who want to control their portion sizes.

The combination of fiber from figs and protein from chicken breast makes for a great lunch or dinner. Simply halve fresh figs, mix them with sprouts, lettuce, and shredded pan-fried chicken breast. Drizzle with a dressing made from apple cider vinegar or olive oil for added flavor. The protein and fiber work together to slow the absorption of sugar into the bloodstream, helping the body release energy in a balanced way.

Dried fig tea

If fresh figs are unavailable, you can slice figs, dry them in the sun or roast them, then steep them in boiling water like tea to drink throughout the day. This drink contains no calories but provides essential minerals such as potassium and magnesium, stimulates the body to eliminate excess sodium, and reduces water retention under the skin.

Things to keep in mind to avoid counterproductive effects.

While figs offer many benefits in a weight-management diet, they should be viewed as a supportive food, not a "weight-loss drug." To ensure safety and effectiveness, nutritional recommendations must be followed:

- Limit your consumption of dried figs: Unlike fresh figs, 100g of dried figs contains nearly 250 calories because the sugar and energy have been concentrated after the water has been removed. Excessive consumption of dried figs or fig jam will lead to high sugar intake, causing weight gain and making it difficult to control blood sugar levels.

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- Control your intake appropriately: You should only consume about 50g to 100g of fresh figs per day. Eating too many figs at once can lead to excess fiber, irritating the intestinal lining and causing bloating and digestive discomfort.

- Best time to eat: Figs should be eaten as a snack or about 30 minutes before main meals to create a false sense of fullness, helping to reduce food intake during the main meal. Avoid eating figs at night before bed, as this is when the digestive system needs to rest.

- Individuals who need to be cautious: Those suffering from diarrhea, or with a history of kidney stones or gallstones, should limit their consumption of figs because they contain small amounts of oxalate compounds that are not beneficial in these cases.

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