Why can't I eat fruits to lose weight at night

It is not recommended to eat fruits for weight loss at night, mainly due to factors such as blood sugar fluctuations, digestive burden, and calorie control. Fructose in fruits may affect nighttime metabolic efficiency, as high sugar fruits are more likely to be converted into fat storage.

1. Blood sugar fluctuations:

The natural sugars in fruits can cause rapid increases in blood sugar levels. When nighttime activity decreases, insulin sensitivity decreases, which can easily lead to fat accumulation. Especially lychee, mango and other high glycemic index fruits may interfere with leptin secretion and increase hunger.

2. Digestive burden:

Some fruits such as watermelon and cantaloupe have high water content, which may cause frequent nighttime awakenings and affect sleep quality. The acidic components of citrus fruits may also stimulate the gastric mucosa, causing acid reflux discomfort and indirectly affecting metabolic rhythms.

3. Heat control:

The basal metabolic rate decreases at night, and 200 grams of grapes have about 120 calories, equivalent to half a bowl of rice. Fructose in fruits is metabolized by the liver, and excessive intake can promote triglyceride synthesis, offsetting daytime exercise expenditure.

4. Alternative solution:

Low sugar and high fiber fruits and vegetables can be chosen as substitutes, such as cucumbers, tomatoes, etc. Their moisture and dietary fiber can enhance satiety. Whey protein or a small amount of nuts provide casein and healthy fats, which are more conducive to sustained fat burning at night.

5. Time adjustment:

It is recommended to schedule fruit intake before 4 pm, when the body's metabolism is active and sugar can be effectively utilized. If you must eat at night, you can pair it with 10 grams of chia seeds or flaxseed to slow down sugar absorption.

During weight loss, it is important to pay attention to the calorie deficit throughout the day rather than eating at a single time slot. It is recommended to have high-quality protein and green leafy vegetables for dinner, combined with moderate anaerobic exercise to increase basal metabolic rate. Long term weight control requires establishing a regular daily routine to avoid overeating tendencies caused by excessive restriction. Special groups such as diabetes patients should consult a nutritionist to develop personalized programs.