What fruits to eat at night have good weight loss effects

The main fruits suitable for weight loss at night are grapefruit, apple, kiwi, strawberry, and blueberry. These fruits are low in calories and rich in dietary fiber, which can enhance satiety and promote metabolism.

1. Pomelo:

Pomelo contains only 38 calories per 100 grams, rich in vitamin C and naringin, which can accelerate fat breakdown. Its high moisture content can alleviate nighttime thirst, and the fiber in the fruit pulp slows down gastric emptying, avoiding hunger before bedtime. It is recommended to choose white heart pomelo, which has lower sugar content than red heart varieties.

2. Apple:

Apple pectin belongs to soluble dietary fiber, which can form a gel layer in the intestine to inhibit fat absorption. Eating apples with skin at night can provide 4 grams of dietary fiber, equivalent to 16% of daily needs. The polyphenols in it can also regulate the balance of gut microbiota and reduce abdominal fat accumulation.

3. Kiwi:

Kiwi's protease can promote protein digestion and reduce nighttime gastrointestinal burden. Two kiwi fruits contain about 100 milligrams of vitamin C, which can promote carnitine synthesis and accelerate fat burning. The low glycemic index characteristic GI value of 39 avoids hunger caused by blood sugar fluctuations.

4. Strawberries:

Strawberries have only 32 calories per 100 grams and are rich in tannic acid, which can inhibit amylase activity and reduce carbohydrate absorption. Its red pigment anthocyanins have anti-inflammatory effects and can improve metabolic efficiency during sleep. Suggest pairing with sugar free yogurt to enhance calcium intake.

5. Blueberries:

Blueberries are rich in polyphenols, which can activate the thermogenic function of brown fat. Frozen blueberries have a higher content of antioxidants, and consuming them at night can alleviate oxidative stress during muscle repair. Each half cup of blueberries contains about 2 grams of dietary fiber, with a GI value of only 34.

When choosing fruits, it is important to note that the best time to consume them is 2 hours before bedtime, and the single intake should be controlled within 200 grams. Avoid high sugar fruits such as lychee, longan, and durian. Can be paired with 10 grams of nuts to increase healthy fat intake, or drink 300 milliliters of warm water to promote metabolism. Long term nighttime fruit meal replacement requires monitoring of nutritional balance, and it is recommended not to exceed 3 times a week. Patients with diabetes should consult their doctor and choose low GI fruit varieties.