What fruit is the most effective for weight loss

During the weight loss period, it is recommended to consume low sugar and high fiber fruits such as apples, grapefruits, blueberries, strawberries, and kiwis in moderation, which can be combined with dietary control and exercise for better results.

1. Apples

Apples are rich in pectin and dietary fiber, which can increase satiety and delay gastric emptying. Ursolic acid in apple peels helps reduce visceral fat accumulation, with 52 calories per 100 grams of apple, making it a low glycemic index fruit. It is recommended to choose crispy apples with skin on, as chewing can stimulate the satiety nerve. People with weak gastrointestinal function can consume it after steaming and cooking.

2. Grapefruit

Grapefruit contains naringin and norkacin, which can promote fat breakdown metabolism. Half a grapefruit contains about 53 calories, and its bitter taste can suppress appetite. Attention should be paid to the interaction between grapefruit and some antihypertensive and lipid-lowering drugs. It is necessary to consult a doctor during medication. People with excessive stomach acid should avoid eating on an empty stomach.

3. Blueberries

Blueberries have the highest anthocyanin content among fruits and can improve insulin sensitivity. Every 100 grams of blueberries contains 57 calories, and their polyphenols can reduce adipocyte differentiation. The nutritional value of frozen blueberries is comparable to that of fresh fruits, making them suitable for making low-fat milkshakes. The daily intake of diabetes patients is suggested to be controlled within 50g.

4. Strawberries

Strawberries have 7-10 times the vitamin C content of apples, which can promote carnitine synthesis and accelerate fat burning. Every 100 grams of strawberries contains 32 calories and only 4.9 grams of sugar. The grooves on the surface of strawberries are prone to pesticide residue. It is recommended to soak them in salt water and rinse them off. Patients with irritable bowel syndrome need to control their intake.

5. Kiwi

Kiwi's protease can help with protein digestion and reduce calorie accumulation. Medium sized kiwifruit contains about 61 calories, and two pieces can meet daily vitamin C needs. Immature kiwifruit contains allergenic proteins, and those with allergies should choose fully ripe fruits. Patients with gastric ulcers should avoid eating on an empty stomach before meals.

It is recommended to control the daily fruit intake during weight loss at 200-350 grams, and prioritize eating it for breakfast or after exercise. It is necessary to avoid juicing fruits for consumption, as the processing can damage dietary fiber and increase sugar load. Long term single fruit weight loss may lead to nutritional imbalance, and should be consumed in combination with high-quality protein and whole grains. It is recommended to maintain a weight loss rate of 0.5-1 kilogram per week. If discomfort symptoms such as dizziness and fatigue occur, the dietary plan should be adjusted in a timely manner.