Can honey be consumed for weight loss

Honey can be consumed in moderation during weight loss, with a recommended daily intake of 10-20 grams. The main components of honey are fructose and glucose. Although it contains trace elements, it has a high calorie content and should be included in the daily total calorie intake.

1. Calorie control:

Each 100 grams of honey contains about 300 calories, and the total intake should be strictly calculated during weight loss. Honey can be used as a substitute for refined sugar, but the intake of other carbohydrates should be reduced to avoid excessive calorie intake.

2. Blood sugar effect:

Honey has a glycemic index of about 58-65, lower than white sugar but higher than most fruits. People with diabetes or insulin resistance should be cautious. It is recommended to use high fiber foods such as oatmeal and Chia seed to delay sugar absorption.

3. Drinking timing:

Drinking honey water on an empty stomach in the morning may stimulate gastric acid secretion, and patients with stomach diseases should avoid it. supplementing glycogen within 30 minutes after exercise can quickly restore glycogen, but it needs to be combined with protein to prevent muscle breakdown.

4. Nutritional comparison: Compared with white sugar, honey contains minerals such as vitamin B, calcium, potassium, and antioxidants. However, the nutritional density is still lower than that of fresh fruits, and it is recommended to prioritize obtaining trace elements through vegetables and fruits.

5. Alternative solution:

For those with a large body weight, they can choose zero calorie substitutes such as erythritol; Pursuing natural sweetness can be achieved by boiling water with red dates and longan; For those who have a strong need for sugar control, it is recommended to completely quit adding sugar and adjust the taste through the original taste of the food.

During weight loss, drinking honey requires establishing a daily diet plan, and it is recommended to combine it with at least 150 minutes of low-intensity exercise such as brisk walking and swimming to promote calorie consumption. Pay attention to the weight change curve, and if there is no downward trend for two consecutive weeks, adjust your diet structure again. Pregnant women and patients with gastric ulcers in special populations should use it under the guidance of a nutritionist to avoid causing bloating or discomfort in the stomach. You can try combining honey with lemon and ginger to enhance metabolism, but be wary of some extreme honey weight loss methods circulating online that may cause malnutrition.