Losing weight is not easy and one of the best ways to shed the extra kilos is to eat a healthy diet. And tomatoes can be part of that diet. This amazing red fruit is more than just a delightful addition to your salad, it is also rich in nutrients. They are low in calories, high in fibre and contain several other nutrients that can help you lose weight. So, next time you reach for a snack, grab a tomato instead. Not only will you be providing your body with all the necessary vitamins and minerals, but you will also be taking a tasty step towards your weight loss goals. Here’s how you can use tomatoes for weight loss.

Tomatoes are healthy!

Tomatoes which are scientifically known as Solanum lycopersicum are rich in phytochemicals and nutrients like lycopene, potassium, iron, folate, and vitamin C. Besides lycopene and vitamin C, tomatoes involve other antioxidants such as beta-carotene and phenolic compounds such as flavonoids, hydroxycinnamic acid, chlorogenic, homovanillic acid, and ferulic acid. Tomatoes can make a significant contribution to a balanced diet and can be taken raw or cooked while retaining their nutritional worth, as found in a study published in Biology.

Tomatoes for weight loss

Here's how tomatoes may be a useful tool in your weight loss journey, as explained by nutritionist Haripriya. N.

1. Low-calorie content

Tomatoes are incredibly low in calories, with a single medium tomato containing only around 32 calories. This makes them a perfect choice for adding volume and flavour to your meals without tipping the calorie scale.

2. Keeps you satiated

Tomatoes contain a high amount of dietary fibre, as found in a study published in Biology. Fibre keeps you fuller for longer, which reduces cravings and aids in portion management. Feeling satisfied reduces your chances of overeating throughout the day.

3. Keeps you hydrated

Tomatoes are 95 percent water, making them a hydrating and pleasant snack. Proper hydration is essential for weight loss as it may help boost metabolism, reduce bloating, and develop a sense of fullness.

4. Boosts metabolism

Tomatoes are a good source of vitamin C and potassium, as per a study published in Biology, which can further support weight loss efforts. Vitamin C plays a role in boosting metabolism, while potassium helps regulate blood pressure and fluid balance, both important for managing weight.

How to incorporate tomatoes into your diet?

Here are some effective ways to incorporate tomatoes into your diet for weight loss, as suggested by the expert.

1. Tomato salad

Preparation time: 10 minutes

Ingredients:

• 2 medium tomatoes, diced
• 1 cucumber, sliced
• 1 small red onion, thinly sliced
• 1 tablespoon of olive oil
• 1 tablespoon of lemon juice
• Salt and pepper to taste
• Fresh basil leaves

Method:

• Dice the tomatoes and slice the cucumber and onion.
• In a bowl, combine the tomatoes, cucumber, and onion.
• Drizzle olive oil and lemon juice over the mixture.
• Season with salt and pepper, then toss gently.
• Garnish with fresh basil leaves and serve chilled.

2. Tomato soup

Ingredients:

• 4 medium tomatoes, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cups of vegetable broth
• 1 tablespoon of olive oil
• Salt and pepper to taste
• Fresh parsley or basil for garnish

Method:

• Heat olive oil in a pot over medium heat, and sauté the onion and garlic until soft.
• Add the chopped tomatoes and cook for 5 minutes.
• Pour in vegetable broth, season with salt and pepper, and let it simmer for 10 minutes.
• Blend the mixture until smooth using a hand blender.
• Garnish with fresh parsley or basil and serve warm.

3. Tomato juice

Preparation time: 10 minutes

Ingredients:

• 4 ripe tomatoes, chopped
• 1 celery stalk, chopped
• ½ cucumber, peeled and chopped
• 1 teaspoon apple cider vinegar (optional)
• Salt and pepper to taste

Method:

• Add the chopped tomatoes, celery, and cucumber to a blender.
• Blend until smooth and strain through a sieve if desired.
• Add apple cider vinegar, salt, and pepper to taste.
• Serve chilled or over ice.

Who should avoid tomatoes?

While tomatoes are generally safe to eat. However, these people should avoid eating tomatoes due to the following reasons:

1. People with acid reflux

Tomatoes are highly acidic, which can aggravate conditions like gastroesophageal reflux disease (GERD) or acid reflux. Consuming tomatoes may lead to heartburn, indigestion, or worsen existing symptoms.

2. Individuals with tomato allergy

Some people are allergic to tomatoes and may experience symptoms like itching, swelling, rashes, or even digestive issues. Tomato allergy can cause oral allergy syndrome (OAS) or skin irritation.

3. People with kidney problems

Tomatoes are high in potassium, which may be problematic for individuals with chronic kidney disease. High potassium levels can put extra strain on the kidneys and cause complications, such as irregular heartbeat.

4. Those with irritable bowel syndrome (IBS)

For some people with IBS or other digestive disorders, tomatoes may trigger gastrointestinal discomfort, bloating, or gas due to their fibre content and acidity.

5. People with arthritis or joint issues

While there is no solid scientific proof, some anecdotal evidence suggests that the solanine in tomatoes (and other nightshade vegetables) may worsen joint pain or inflammation in people with arthritis.

6. Individuals with autoimmune conditions

Certain autoimmune conditions, like rheumatoid arthritis, may be exacerbated by nightshade vegetables, including tomatoes, due to compounds like alkaloids, which might trigger inflammation in sensitive individuals

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