Can't I eat fruits for weight loss at night

Losing weight at night can be achieved by eating low sugar fruits in moderation. The fruits suitable for evening consumption mainly include strawberries, blueberries, pomelos, apples, and kiwis. It is necessary to control the intake and avoid high sugar varieties.

1. Sugar influence:

Fructose in fruits is metabolized slowly at night, and excessive amounts may be converted into fat accumulation. Choose low glycemic index fruits such as berries, and it is recommended to consume no more than 200 grams at a time to avoid affecting blood sugar fluctuations.

2. Time selection:

Eating 2 hours before bedtime is more conducive to digestion. Fruits rich in dietary fiber such as grapefruit can prolong satiety and reduce the desire for late night snacks. supplementing with a small amount of fruit within 30 minutes after exercise can help with recovery.

3. Variety screening:

Avoid high calorie fruits such as lychee and durian, and prefer low calorie varieties such as apple and pear. Citrus fruits contain naringin, which can promote fat breakdown and is suitable as an evening snack.

4. Matching suggestion:

When paired with sugar free yogurt or nuts, it can delay sugar absorption. Greek yogurt paired with blueberries is an ideal combination. Avoid eating with staple food to increase calorie burden.

5. Individual difference:

diabetes patients need to monitor blood sugar, and people with weak gastrointestinal function should avoid acidic fruits. People with a large body weight can choose vegetables such as cucumbers and tomatoes to replace some of their fruit intake.

The intake of fruits in the evening should be combined with the daily diet plan. It is recommended to include the calorie intake of fruits in the total budget and maintain a total daily intake of 300-400 grams. Combining a 30 minute walk or stretching exercise can improve metabolic efficiency. Pay attention to observing the changes in fasting weight in the morning and adjust the variety and amount. Long term adherence can form a healthy weight loss rhythm. It is recommended that individuals with special physical conditions consult a nutritionist to develop personalized plans.