When is the best time to eat fruits for weight loss

Eating fruits 1-2 hours after breakfast or 30 minutes before lunch is most helpful for weight loss. Eating on an empty stomach or immediately after a meal may affect digestion and absorption or increase calorie accumulation. Eating fruits 1-2 hours after breakfast can help stabilize blood sugar levels and prevent premature hunger. At this point, the gastrointestinal tract has completed initial digestion, and dietary fiber can prolong satiety. Suitable for choosing low glycemic index fruits such as apples and pears, whose pectin components can slow down sugar absorption. Eating fruits 30 minutes before lunch can generate a satiety signal in advance and reduce the intake of main meals. Watermelon, strawberries and other high moisture fruits can occupy some stomach capacity, but the single intake should be controlled within 200 grams. Avoid consuming large amounts of fruits after dinner, as slowing down metabolism at night can lead to the conversion of fructose into fat storage. The organic acids in citrus fruits may irritate the fasting gastric mucosa, and it is recommended to consume them with a small amount of nuts. Durian, lychee and other high sugar fruits should not exceed 100 grams per day, and should be consumed first in the morning.

During weight loss, it is recommended to consume 200-350 grams of fruit per day, divided into 2-3 servings. Choosing whole fruits is better than fruit juice, retaining more dietary fiber. Pay attention to monitoring individuals' tolerance to fructose, and individuals with bloating or diarrhea should reduce their intake of high FODMAP fruits such as mangoes and cherries. Combining 30 minutes of aerobic exercise and protein supplementation daily can optimize the fat loss effect.