What Fruits Are Beneficial for Weight Loss When Eaten Regularly?
Eating fruit for weight loss is a principle that many friends insist on. When hungry, we don't eat other foods, eat fruit to be full, and it's absolutely possible to achieve weight loss. Eat less meat, eat less rice, and eat more fruit. After all, the calorie content of fruit is low, and it won't make you fat if you eat it.
Is this really the case? That's really not necessarily.If you eat fruit in excess without normal meals, it's even more likely to cause obesity.Fruit should be eaten moderately. Of course, it's not saying that eating fruit is not helpful for weight loss. It's still helpful to eat fruit in moderation, but it's important to note several issues: the intake of fruit should not be excessive; the choice of fruit categories should be scientific; the time of fruit intake should still be grasped.Although fruit usually gives us an image of being light and cleansing oil, because its calorie content is indeed low, and it is rich in water and dietary fiber, eating it can give you a strong feeling of fullness, and it is also sweet in taste, so it is considered a good choice for weight loss. However, it is important to note that,
The sugar content in fruit cannot be ignored.Fruit contains sugar at a level of 7-25%, which belongs to a high-sugar food in terms of food content.Excessive sugar intake is one of the culprits leading to obesity.
Excessive sugar intake will increase blood sugar, and insulin will play a lowering blood sugar mechanism, converting excess glucose into glycogen for storage. Glycogen can be broken down into glucose again when blood sugar is low, to provide energy. However, if our blood sugar is always high or stable, glycogen will not be utilized, and it will eventually be converted into fat and accumulate in the liver, leading to obesity. However, fruit is beneficial for health, and because of the strong sense of fullness, it can also prevent us from consuming more additional calories, which is beneficial for weight loss.In conclusion, fruit is not a food that you can eat as much as you like.
The dietary guidelines recommend that the daily intake of fruit should be controlled at 200-400g, which is roughly the size of a large apple or a handful of berries.But in fact, many people actually eat a lot more than that, for example, female friends around me, their daily fruit intake can reach more than 1, they would rather give up meat, eggs, and dairy products, and think that eating fruit is more conducive to weight loss and less likely to gain weight, but this view may be wrong. Giving up meat, eggs, and dairy products, we lose more protein and fat-soluble nutrients, while the calorie content of lean meat, eggs, and dairy products is actually low, and the sugar content is also low. Excessive intake of fruit can lead to a pile up of sugar, which may become a more likely cause of weight gain.If the intake is controlled, you can also put effort into choosing fruit. We can avoid those with high sugar content and high glycemic index (GI). Glycemic index represents the speed at which food units increase blood sugar. The faster it is, the more likely it is to increase blood sugar. If the glycemic index is fast, the short-term glucose outburst is more, and the cells cannot fully utilize the excess glucose, and more glucose is stored as glycogen, so it is more likely to be converted into fat.
For example,Apples, pears, strawberries, cherries, kiwis, pomelo, oranges are all good choices.Avoid lychees, peaches, pineapple, durian, Chinese plum, raspberries, jujube, which have a fast glycemic index and are also high in sugar.Fruit should not be juiced, juicing will lose dietary fiber, sugar will be concentrated, and it is easy to consume too much, which is more detrimental to weight loss.It is recommended to eat fruit between meals when you are a little hungry, and it is not recommended to eat fruit immediately after meals, because the blood sugar after meals will rise rapidly, and if you eat high-sugar food again, it will have a greater impact on blood sugar. As mentioned above, this is not conducive to weight loss.
