What fruits are suitable for weight loss

The fruits suitable for weight loss mainly include apples, grapefruits, strawberries, blueberries, kiwis, etc. These fruits are low in calories and rich in dietary fiber, which helps increase satiety and promote metabolism.

1. Apples

Apples contain approximately 52 calories per 100 grams, and pectin can slow down gastric emptying. Ursolic acid in apple peels can help reduce visceral fat accumulation, and it is recommended to consume them with the skin intact. The glycemic index is 36, which belongs to low glycemic fruits and is suitable for adding meals between meals. When consuming, be careful not to eat with high-fat foods as it may affect weight loss.

2. Pomelo

Pomelo contains about 42 calories per 100 grams, and is rich in naringin, which can promote fat breakdown. Norkacin can activate brown adipose tissue to produce heat, and half of it can be consumed daily. Be careful not to take it with antihypertensive drugs, as it may enhance drug side effects. People with excessive stomach acid should control their intake and avoid stimulating the gastric mucosa.

3. Strawberries

Strawberries contain approximately 32 calories per 100 grams, and anthocyanins can inhibit adipocyte differentiation. Vitamin C content exceeds that of citrus fruits, which helps with lactate metabolism after exercise. Surface roughness is prone to pesticide residue, it is recommended to soak in salt water before consumption. Individuals with renal insufficiency should limit their intake to avoid the risk of calcium oxalate crystallization.

4. Blueberries

Blueberries contain approximately 57 calories per 100 grams, and polyphenols can reduce lipid absorption. Among them, swiftgrass extract can regulate adiponectin secretion and improve insulin sensitivity. Frozen blueberries have comparable nutritional value and are suitable for long-term storage and consumption. During diarrhea, consumption should be suspended as it may worsen intestinal peristalsis.

5. Kiwi

Kiwi contains approximately 61 calories per 100 grams, and kiwi protease helps break down protein. The synergistic effect of vitamin E and folic acid can improve metabolic syndrome indicators. Immature fruits contain a large amount of protease inhibitors and should be softened before consumption. Patients with oral ulcers should consume with caution as it may irritate mucosal wounds.

During weight loss, it is recommended to control the daily intake of fruits to 200-350 grams and prioritize consuming them 30 minutes before meals. Avoid juicing fruits for consumption, as whole fruits can better preserve dietary fiber. Can be paired with sugar free yogurt or nuts to increase protein intake and prolong satiety time. Pay attention to individual tolerance and adjust the variety if gastrointestinal discomfort occurs. Long term single fruit diet may lead to nutritional imbalance, it is recommended to rotate 3-5 different colored fruits per week.