What fruits to eat at night have the best weight loss effect

Eating fruits such as grapefruit, apples, strawberries, kiwi, blueberries, etc. in moderation at night can help with weight loss. These fruits are low in calories and rich in dietary fiber, which can increase satiety and promote metabolism.

1. Pomelo

Pomelo contains naringin and vitamin C, which can help break down fat and suppress appetite. Its low glycemic index characteristic can avoid nighttime blood sugar fluctuations and is suitable for consumption with a small amount of protein. Individuals with gastrointestinal sensitivity should be aware of potential irritants.

2. Apples

Apples are rich in pectin and quercetin, which can slow down gastric emptying and reduce fat absorption. It is recommended to consume it with skin to obtain more dietary fiber, but attention should be paid to pesticide residue issues and thorough cleaning should be done before consumption.

III. Strawberries

Strawberries contain anthocyanins and manganese elements, which can regulate the activity of lipid metabolism enzymes. Only 32 calories per 100 grams is suitable as an extra meal, but individuals with abnormal kidney function need to control their intake to avoid calcium oxalate deposition.

4. Kiwi

Kiwi alkaloids and vitamin E in kiwifruit can promote protein breakdown and reduce nighttime heat accumulation. Its protease helps with digestion, but patients with oral ulcers should avoid consuming it to prevent mucosal irritation.

5. Blueberries

Blueberries are rich in polyphenols, which can inhibit adipocyte differentiation and improve insulin sensitivity. The nutritional value of frozen blueberries is comparable to that of fresh fruits, making them a healthy snack choice for long-term storage.

It is recommended to limit fruit intake to 2 hours before bedtime, with a single consumption not exceeding 200 grams, and avoid consuming high sugar foods together. Long term weight loss requires a balanced diet of whole grains and high-quality protein, combined with 150 minutes of moderate intensity exercise per week. When experiencing gastrointestinal discomfort or abnormal blood sugar levels, it is necessary to adjust the diet plan in a timely manner and consult a nutritionist if necessary to develop a personalized weight loss plan.