What fruits are good for weight loss

During weight loss, you can eat fruits such as apples, dragon fruit, kiwi, strawberries, grapefruit, etc. in moderation. These fruits are rich in dietary fiber and water, which helps to increase satiety and have lower calories.

1. Apples

Apples contain approximately 52 calories per 100 grams, and pectin can slow down gastric emptying. Red Fuji apples have a high dietary fiber content, and it is recommended to keep the skin when eating to obtain more fiber. Polyphenols in apples may be helpful in regulating blood lipid metabolism.

2. Dragon Fruit

Red Dragon Fruit contains about 60 calories per 100 grams and contains antioxidant substances such as beetroot red pigment. White heart dragon fruit has a relatively lower sugar content, making it suitable for those with sugar control needs. Dragon fruit seeds are rich in unsaturated fatty acids, which can increase eating time and enhance satiety when chewed.

III. Kiwi

Kiwi contains about 61 calories per 100 grams, and its vitamin C content is more than twice that of oranges. Kiwi fruit with moderate maturity contains actin enzyme, which helps with protein digestion. It is recommended to choose fruits with evenly distributed and slightly softened skin to avoid the sourness and irritation of immature fruits on the gastrointestinal tract.

4. Strawberries

Strawberries contain approximately 32 calories per 100 grams and have a moisture content of over 90%. anthocyanins may help reduce inflammatory reactions, and consuming them on an empty stomach may cause gastrointestinal discomfort. When cleaning, soak in diluted salt water first to avoid pesticide residues and insect eggs.

5. Grapefruit

Grapefruit contains about 42 calories per 100 grams and contains bitter substances such as naringin. Attention should be paid to the risk of interaction with some antihypertensive and lipid-lowering drugs when eating grapefruit. Grapefruits with light colored flesh usually have lower sugar content than red varieties.

It is recommended to consume fruits as an additional meal between two meals, with a single intake controlled within 200 grams. Avoid using fruit juice instead of whole fruits, as the juicing process can lose dietary fiber and accelerate sugar absorption. Patients with diabetes or gastrointestinal diseases need to adjust the types of fruits according to their blood sugar and tolerance. Maintain a total daily intake of fruits not exceeding 350 grams, and achieve a balanced diet with whole grains, high-quality protein, and other foods.