What fruits are beneficial for weight loss

The fruits that are beneficial for weight loss mainly include grapefruit, apple, strawberry, blueberry, kiwi, etc. These fruits are low in calories and rich in dietary fiber, which helps increase satiety and promote metabolism.

1. Pomelo

Pomelo contains about 40 calories per 100 grams, rich in vitamin C and naringin. Naringin may help inhibit fat accumulation, and its low glycemic index characteristic can reduce blood sugar fluctuations. It is recommended to choose fresh grapefruit instead of fruit juice to avoid adding sugar intake.

2. Apples

Apples have a high content of pectin, which can slow down gastric emptying and adsorb intestinal oils. Apple polyphenols can regulate the balance of gut microbiota, and consuming them with skin can obtain more dietary fiber. Note that malic acid may stimulate gastric acid secretion, and those with gastrointestinal sensitivity should consume it between meals.

3. Strawberries

Strawberries are rich in anthocyanins and tannic acid, which have anti-inflammatory and antioxidant effects. Its moisture content exceeds 90%, which helps to increase fluid circulation. The potassium element in strawberries can help alleviate edema caused by a high salt diet.

4. Blueberries

Blueberries contain a large amount of anthocyanins, which may affect fat metabolism by regulating lipoprotein lipase activity. The nutritional value of frozen blueberries is comparable to that of fresh fruits and can extend their storage time. It is recommended to control the daily intake within 50 grams to avoid excessive fructose.

5. Kiwi

Kiwi's protease can promote protein breakdown and reduce the retention time of meat in the gastrointestinal tract. Its high content of vitamin E helps maintain skin elasticity. Immature kiwifruit contains a high amount of calcium oxalate crystals, which may cause oral pain.

During weight loss, it is recommended to limit the total amount of fruits per day to 200-350 grams, and prioritize whole fruits over fruit juice. Pairing with moderate protein foods can delay fructose absorption and avoid consuming large amounts at night. Long term consumption of a single fruit diet may lead to nutritional imbalance, which requires a combination of whole grains and high-quality protein intake. When experiencing gastrointestinal discomfort or abnormal blood sugar levels, it is necessary to adjust the type and timing of fruit consumption.