What fruits are suitable for weight loss at night

During the weight loss period, it is suitable to eat low sugar and high fiber fruits at night, mainly including apples, kiwis, pomelos, blueberries, and strawberries.

1. Apples:

Apples are rich in pectin and dietary fiber, which can enhance satiety and slow down gastric emptying. Each 100 grams of apple contains about 52 calories and a glycemic index of only 36, making it suitable as an evening snack. Polyphenols in apple peels have antioxidant properties, and it is recommended to wash them before consuming them with the skin. Eating half a medium-sized apple at night is enough to meet your needs.

2. Kiwi:

Kiwi's protease helps with protein digestion, containing only 61 calories per 100 grams. Two small kiwi fruits can provide 230% of daily vitamin C requirements, and their low glycemic load characteristic GL value of 4 can stabilize nighttime blood sugar. It is recommended to consume it one hour after dinner to avoid stomach discomfort caused by fasting.

3. Pomelo:

Pomelo contains abundant naringin, which can inhibit the activity of fat synthase. Half a red heart grapefruit contains about 53 calories, with a moisture content of over 90%, which can not only replenish water but also alleviate nighttime hunger. Be careful not to consume with certain medications, and it is advisable to limit the intake to 200 grams or less. 4. Blueberries: Blueberries have the highest anthocyanin content among fruits, with only 57 calories per 100 grams. Research shows that its antioxidant components can improve metabolic syndrome, and 15-20 blueberries can provide sufficient nutrients. Frozen blueberries do not affect their nutritional value and are suitable for pairing with sugar free yogurt as a meal replacement.

5. Strawberries:

Strawberries have a dietary fiber ratio of 2% and a glycemic index of only 40. 8-10 medium-sized strawberries contain about 50 calories, and their natural sweetness can satisfy the craving for sweets. The tannic acid content can inhibit preadipocyte differentiation. It is recommended to choose fresh fruits instead of processed products.

It is recommended to complete the intake of fruits in the evening three hours before bedtime, and the single consumption amount should be controlled within 200 grams. Pairing with 10 grams of nuts can balance blood sugar fluctuations and avoid consuming high sugar fruits such as lychee and longan alone. People with blood sugar problems should monitor their postprandial blood sugar, and those with weaker gastrointestinal function can steam and consume fruits. Long term adherence to scientific selection of evening fruits, combined with daily calorie intake, can achieve sustained and healthy weight loss effects.