Many people eat fruit to lose weight, but the more they eat, the fatter they get. Most of the reasons are eating the wrong fruit or eating too much. Zhu Ruijun, a nutritionist specializing in weight loss, introduced 5 kinds of fruits, which are not only low in calories, but also increase satiety.

Eating fruit can help you lose weight, but the type and amount of fruit must be correct, so that it will not have the opposite effect. People who need to lose weight choose apples, guava, kiwi fruit, small tomatoes, green dates and other fruits to lose weight, and the effect is better.

Zhu Ruijun explained that these 5 kinds of fruits are low in calories and have a relatively low glycemic index. In the case of the same amount, compared with other fruits, blood sugar can be more stable.

1. Apple. An apple is about 60 calories, rich in soluble dietary fiber, which can help gastrointestinal motility and detoxification.

2. Guava. A guava is about 120 calories. Deseed and only eat the pulp, the calorie intake will be lower, and its vitamin C content is the highest in fruits.

3. Kiwi. A kiwi is about 40 calories, rich in vitamin C, vitamin E and various nutrients.

4. Small tomatoes. A small tomato has 3 calories, contains lycopene, vitamin C and dietary fiber, which can provide satiety.

5. Green Dates. A green jujube is about 30 calories, low in calories and high in dietary fiber, which can promote gastrointestinal motility.

Many people suffer from stress and obesity, and vitamin C in fruits can help fight stress. Vitamin C can also promote the body to synthesize L-carnitine that helps fat metabolism, which has a bonus effect on weight loss.

Water-soluble dietary fiber can accelerate intestinal peristalsis and defecation. The feces that stay in the body for a long time will produce toxins. People who are troubled by constipation are prone to lose weight because the toxins in the body are not cleaned up, which affects the body’s metabolic function.

Two ways to eat fruit to lose weight, control blood sugar, and feel full

To lose weight smoothly, you don’t need to eat as much fruit as you want at any time. There are two things you need to pay attention to when you eat fruit to lose weight.

● Control the serving size, about 2 to 4 servings a day.

About 2 to 4 servings of fruit per day, or 2 to 4 fist-sizes. Zhu Ruijun pointed out that eating in this way will not be too much, and you don’t have to worry too much about the problem of blood sugar rise and obesity.

But don’t drink fruit juice, such as apple juice, tomato juice, not only easy to eat too much, but also make blood sugar rise too fast. If blood sugar rises rapidly, insulin converts excess blood sugar into triglycerides, which are stored in the viscera of the abdomen, resulting in an increase in visceral fat.

● Eat before or between meals during the day and avoid fruit at night.

Fruits are recommended to be eaten during the day, because eating more sugar at night is likely to cause fat accumulation. The time to eat fruit during the day is when you feel hungry before or between meals.

Eating fruit before meals can increase satiety and avoid eating too much starch, fat and other high-calorie foods later. However, the meal diet should still be balanced. If you are concerned about blood sugar problems, it is recommended to reduce the amount of starch in the meal.

If you eat more fruit before meals, you can eat half a bowl or three quarters of a bowl. In addition to the main food, also pay attention not to eat too much starch in the side dishes, so as to avoid high blood sugar. Corn, lotus root, yam, sweet potato, taro, potato, jicama, etc. are all starchy foods.

Because not everyone’s physique is suitable for eating fruit on an empty stomach before meals. If eating certain fruits before meals makes your stomach uncomfortable, you might as well eat them between meals, when you are less hungry. Eating fruit between meals can also avoid eating high-calorie biscuits and snacks, and it is not easy to gain weight.