Can't I eat fruits at night for weight loss

During the weight loss period, you can eat low sugar fruits in moderation at night. The selection and intake time of fruits are mainly related to five factors: blood glucose index, calorie control, digestion and absorption, metabolic rhythm, and nutritional balance.

1. glycemic index:

Choosing low glycemic index fruits such as strawberries and blueberries can avoid nighttime blood sugar fluctuations. High sugar fruits such as mangoes and lychees may stimulate insulin secretion and increase the risk of fat accumulation. It is recommended to prioritize fruits with a sugar content of less than 10 grams per 100 grams.

2. Calorie control:

The intake of fruits at night should be controlled within 200 grams, which is equivalent to the calorie content of an apple. Excessive intake of even low sugar fruits can affect weight loss due to excessive total calories. Fruits can be included in the daily calorie budget for overall planning.

3. Digestion and absorption:

Avoid eating any food, including fruits, 2 hours before bedtime to prevent affecting sleep quality. People with weak gastrointestinal function should reduce their intake of high fiber fruits such as kiwifruit at night to avoid discomfort such as bloating.

4. Metabolic rhythm:

The human body's nighttime metabolic rate decreases, but moderate fruit consumption does not directly lead to weight gain. The key lies in the calorie deficit throughout the day, rather than eating at a single time point. Insulin sensitivity does gradually decrease after evening.

5. Nutritional balance:

Fruits provide vitamins, minerals, and dietary fiber, and complete withdrawal may lead to nutritional deficiencies. Suggest allocating some fruit portions to breakfast or snack time, and choosing lower calorie fruits and vegetables such as tomatoes and cucumbers in the evening. During weight loss, it is not necessary to completely ban evening fruits, but attention should be paid to variety selection and intake. It is recommended to replace high calorie snacks with low sugar fruits as a healthy dessert after dinner, while also incorporating a full day diet plan and exercise expenditure. Individuals with significant differences, gastrointestinal sensitivity, or abnormal blood sugar levels should consult a nutritionist to develop personalized plans. Maintaining long-term sustainable eating habits is more important than strict time limits, and satisfying cravings appropriately can help prevent overeating.