What fruits to eat for weight loss? They won't make you fat

During weight loss, you can eat fruits such as grapefruit, strawberries, apples, kiwi, blueberries, etc. in moderation. These fruits have the characteristics of low calories and rich dietary fiber, which help to control weight.

1. Pomelo

Pomelo is a low glycemic index fruit, with approximately 40 calories per 100 grams of flesh. Pomelo contains a large amount of vitamin C and flavonoids, which can promote fat metabolism. The rich pectin in grapefruit can slow down gastric emptying and enhance satiety. Obese people or patients with diabetes can take appropriate amount of food.

2. Strawberries

Strawberries have a moisture content of over 90%, with only 32 calories per 100 grams. Quercetin in strawberries can inhibit adipocyte differentiation, and dietary fiber helps regulate gut microbiota. It is recommended to choose fresh strawberries and avoid strawberry products with added sugar. Strawberries can also help improve insulin sensitivity to some extent.

3. Apples

Apples are typical high fiber, low calorie fruits, with medium-sized apples containing approximately 80 calories. Ursolic acid in apple peels can reduce visceral fat accumulation, while pectin can adsorb excess intestinal oil. It is recommended to eat with the skin on, and choose crisp green apples with lower sugar content than red apples.

4. Kiwi

Kiwi contains 61 calories per 100 grams, and its unique kiwi alkaloids can promote protein breakdown. Two kiwi fruits can meet daily vitamin C needs and help with recovery after exercise. The protease in kiwifruit can help digest meat protein and is suitable as a postprandial fruit.

5. Blueberries

Although blueberries have a high sweetness, they only contain 57 calories per 100 grams. Blueberries are rich in anthocyanins, which can reduce the inflammatory response of adipocytes. Frozen blueberries have nutritional value equivalent to fresh fruits and are suitable for making low-fat milkshakes. People with gastrointestinal sensitivity should be aware that blueberries may cause mild diarrhea. During weight loss, fruits can be consumed for breakfast or after exercise, with a daily total of 200-300 grams. Avoid juicing fruits for consumption, as juice can lose dietary fiber and accelerate sugar absorption. Pay attention to pairing with other low calorie foods, such as sugar free yogurt, oats, etc. If you have metabolic diseases such as diabetes, it is recommended to develop a personalized fruit intake program under the guidance of a nutritionist. Simultaneously combining aerobic exercise and strength training is necessary to achieve the desired weight loss effect.