Can long-term consumption of kiwifruit help with weight loss

Long term moderate consumption of kiwifruit may help with weight loss, but it needs to be accompanied by dietary control and exercise. Kiwi fruit is rich in dietary fiber, vitamin C, and low calorie properties, which can increase satiety, but consuming kiwifruit alone cannot achieve significant weight loss effects. Kiwi fruit has a high dietary fiber content, which can slow down gastric emptying, reduce hunger, and help control total calorie intake. The natural enzyme substances it contains, such as kiwi alkaloids, can promote protein digestion, but there is no direct evidence to suggest that it can break down fat. Every 100 grams of kiwifruit contains about 61 calories, making it a low sugar fruit and suitable as an extra meal during the weight loss period. Attention should be paid to the possibility that some individuals may be allergic to kiwifruit protease and may experience symptoms such as oral mucosal pain after consumption. Relying solely on kiwifruit for weight loss may lead to nutritional imbalance, lack of high-quality protein and essential fatty acids. Excessive intake may affect blood sugar fluctuations due to fructose in fruits, which is actually detrimental to weight management. It is recommended to consume 1-2 per day and avoid consuming large amounts on an empty stomach to prevent gastrointestinal irritation. Those with diabetes or chronic gastritis should consult their doctor to adjust their consumption.

To achieve healthy weight loss, it is necessary to establish a daily calorie deficit of 500-750 calories. It is recommended to include kiwifruit in a balanced diet, paired with whole grains, lean meat, and green leafy vegetables. Doing 150 minutes of moderate intensity exercise such as brisk walking, swimming, etc. every week is more effective. If there is no long-term change in weight or metabolic abnormalities, timely medical examination should be conducted to identify pathological obesity factors such as polycystic ovary syndrome and hypothyroidism.