What are the most weight loss fruits

During weight loss, it is recommended to consume low calorie and high fiber fruits such as apples, grapefruits, strawberries, kiwis, and blueberries in moderation, which can help control weight. Attention should be paid to the differences in sugar content in fruits, and it is recommended to combine exercise and a balanced diet.

1. Apples

Apples are rich in pectin and dietary fiber, which can enhance satiety and delay gastric emptying. Each 100 grams of apple contains approximately 52 calories, and its polyphenols can regulate lipid metabolism. It is recommended to take it with skin to retain more cellulose, but attention should be paid to pesticide residues. The daily intake of diabetes patients should not exceed 200g.

2. Pomelo

Pomelo is rich in naringin and vitamin C, which can promote the activity of lipolytic enzymes. Research shows that consuming half a grapefruit before a meal may help reduce visceral fat accumulation. However, caution should be exercised when taking antihypertensive or anticoagulant drugs as grapefruit may affect drug metabolism. It is recommended to consume grapefruit at intervals of at least 4 hours.

3. Strawberries

Strawberries have only 32 calories per 100 grams, and the aspartic acid they contain can help break down stubborn fats. Anthocyanins can inhibit the proliferation of adipocytes. It is recommended to choose fresh strawberries instead of jam and consume 15-20 per day. People with gastrointestinal sensitivity should avoid eating on an empty stomach to prevent fruit acid from stimulating the gastric mucosa.

4. Kiwi

Kiwi alkaloids can accelerate protein digestion and reduce fat accumulation. Two kiwi fruits can meet the daily vitamin C needs of adults, and their low glycemic index is suitable as an extra meal. But patients with kidney stones should control their intake, as their oxalic acid content may worsen the condition.

5. Blueberries

Blueberries are rich in anthocyanins and polyphenols, which can reduce the inflammatory response of adipocytes. Frozen blueberries have nutritional value equivalent to fresh fruits and can be paired with sugar free yogurt as a meal replacement. Due to the high risk of pesticide residue on the skin, it is recommended to rinse with running water for at least 30 seconds. The recommended daily intake is 50-80 grams.

During weight loss, it is recommended to limit fruit intake to 200-350 grams per day, preferably for breakfast or after exercise. Avoid replacing whole fruits with fruit juice, as the juicing process can damage dietary fiber. Simultaneously maintain 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, etc. It is recommended to control the weight loss rate at 2-4 kilograms per month, as rapid weight loss in the short term may lead to metabolic disorders. If you experience discomfort symptoms such as dizziness and fatigue, you should adjust your diet structure in a timely manner and consult a nutritionist.