What fruits can you eat to lose weight?
During the weight loss process, choosing the right fruits can help control caloric intake while providing rich vitamins and dietary fiber. The following is a summary of the hot topics on the Internet in the past 10 days about fruits for weight loss, as well as their nutritional data and recommendation reasons.
1. Recommendations for low-calorie and high-fiber fruits
The following fruits are low in calories and high in fiber and are suitable for consumption during weight loss:
| Fruit name | Calories (per 100 grams) | Dietary fiber (per 100g) | Reasons for recommendation |
|---|---|---|---|
| strawberry | 32 calories | 2g | Rich in vitamin C and strong antioxidant capacity |
| blueberry | 57 calories | 2.4g | Rich in anthocyanins, helpful for metabolism |
| apple | 52 calories | 2.4 g | Strong sense of satiety and promote intestinal peristalsis |
| Grapefruit | 42 calories | 1.6g | Low GI value, suitable for people with sugar control |
| kiwi | 61 calories | 3g | High vitamin C content, aids digestion |
2. Fruits to pay attention to during weight loss
Although fruits are healthy, some fruits are high in sugar and the intake needs to be controlled:
| Fruit name | Calories (per 100 grams) | Sugar (per 100g) | Recommended intake |
|---|---|---|---|
| banana | 89 calories | 12 g | No more than 1 stick per day |
| litchi | 66 calories | 15g | 5-6 pills each time |
| durian | 147 calories | 27g | Eat as little as possible during weight loss |
| Grape | 69 calories | 16g | A small handful at a time (about 15 pieces) |
3. Common misunderstandings about fruit weight loss
1.Myth 1: Eating only fruits can help you lose weightLong-term single intake of fruits can lead to protein and fat deficiency, which may reduce metabolic rate.
2.Myth 2: Juice is the same as fruitJuicing will destroy the fiber and increase the rate of sugar absorption. It is recommended to eat the whole fruit directly.
3.Misunderstanding 3: Eating fruit at night will make you gain weight easilyThe key is to look at the total calories. It is feasible to use an appropriate amount of low-sugar fruit as a dinner replacement.
4. Scientific matching suggestions
1.Breakfast pairing: Greek yogurt + blueberries + nuts, provide protein and high-quality fat.
2.Extra meal options: Apple or cucumber sticks with sugar-free peanut butter to stabilize blood sugar.
3.Dinner alternative: Tomato and egg drop soup + 1 kiwi fruit, the calories are controlled within 300 calories.
5. Practical feedback from netizens
According to social platform popularity statistics, the following three fruit weight loss methods have been discussed the most recently:
| method name | Specific operations | heat index |
|---|---|---|
| Grapefruit weight loss method | Eat half a grapefruit half an hour before meals | ★★★☆☆ |
| Berry smoothie meal replacement | Mixed strawberries/blueberries + sugar free yogurt instead of dinner | ★★★★☆ |
| Apple cider vinegar combination | 1 tablespoon apple cider vinegar + 200ml water + lemon slices before meals | ★★☆☆☆ |
Summary: During weight loss, it is recommended to give priority to low-sugar and high-fiber fruits such as berries and citrus, with a daily intake of 200-350 grams. It is best to combine them with protein foods to extend the feeling of satiety. Remember, no single food can directly reduce weight. The key is to control total calories and eat a balanced diet.
check the details
check the details
en
