Can't I eat fruits at night to lose weight

During the weight loss period, you can eat low sugar fruits in moderation at night. The fruits suitable for evening consumption mainly include strawberries, blueberries, pomelos, apples, and kiwis. It is important to control the intake and timing.

1. Low sugar fruit selection:

Berries such as strawberries and blueberries have a sugar content of less than 5%, with only 30-40 calories per 100 grams, and are rich in anthocyanins and dietary fiber. Yuzu has a sugar content of about 7%, apples about 10%, and kiwis about 9%, all of which belong to fruits with low to medium glycemic index and will not cause severe fluctuations in blood sugar levels at night.

2. Intake time control:

It is recommended to complete fruit intake 2 hours before bedtime to avoid the digestive system working continuously at night and affecting sleep quality. Eating fruits before 8 pm allows for sufficient digestion time, and the fructose in fruits can be metabolized before falling asleep.

3. Principle of portion management:

The single consumption amount should be controlled within 200 grams, which is approximately equivalent to 10 strawberries or 1 medium-sized apple. Fruits can be used as a dessert after dinner to replace high calorie snacks, but it should be included in the total calorie intake of the day to avoid adding more than 200 calories.

4. Suggested pairing:

Eating with sugar free yogurt or nuts can delay sugar absorption. The protein in yogurt and the healthy fat in nuts can balance blood sugar response. Avoid consuming high carbon water staple foods together to prevent excessive intake of carbohydrates.

5. Special precautions:

diabetes patients need to monitor their blood glucose response at night, and people with weak gastrointestinal function should avoid eating high fiber fruits. Durian, lychee, longan and other high sugar fruits with a sugar content of over 15% are not recommended for consumption at night as they can easily be converted into fat storage.

The intake of fruits in the evening should be adjusted according to personal metabolic status. Healthy individuals should choose low sugar fruits and control the amount, which will not affect the weight loss effect. It is recommended to include fruits in the daily diet plan and prioritize supplementing them in the afternoon or after exercise. Moderate aerobic exercise, such as brisk walking for 30 minutes, can accelerate fructose metabolism and avoid resting directly after prolonged sitting. Pay attention to observing the changes in fasting weight in the morning. If there is weight gain for three consecutive days, adjust the type of fruit or reduce evening intake. Keeping dietary records can help analyze the impact of different fruits on weight loss and find the most suitable evening meal plan for individuals.