Will eating guava affect the effectiveness during weight loss

Moderate consumption of guava during weight loss period will not affect the effect, but may actually assist in weight loss. Pomegranate is low in calories and rich in dietary fiber, which helps to control appetite and stabilize blood sugar. However, attention should be paid to factors such as consumption amount, pairing method, maturity, individual metabolic differences, and substitution of high sugar fruits.

1. Calorie advantage:

Each 100 grams of guava contains only about 68 calories, much lower than bananas or mangoes of the same weight. Its low calorie characteristic can reduce daily total energy intake, which is in line with the basic principle of creating a calorie gap for weight loss. The fruit flesh has a moisture content of up to 80%, which can increase satiety and avoid overeating.

2. Dietary fiber function:

A single guava contains 5-9 grams of dietary fiber, accounting for more than 20% of the daily requirement. Soluble fiber delays gastric emptying rate and reduces the secretion of hunger hormones; Insoluble fiber promotes intestinal peristalsis and reduces fat absorption. Long term consumption can help improve insulin sensitivity and prevent common constipation problems during weight loss.

3. Blood glucose regulation:

Pomegranate has a glycemic index (GI) of 31, indicating a low GI fruit. The chromium element contained can enhance insulin activity, and quercetin in the fruit peel can inhibit sugar conversion. It is recommended to consume unripe green skinned guava with its skin intact, as it has a higher resistant starch content and smaller blood sugar fluctuations.

4. Precautions for consumption:

It is recommended to control the daily intake within 200 grams and avoid consuming high-fat foods that may affect digestion. Some people may experience irritation of the gastric mucosa with fruit acid, and it is recommended to consume it after meals. Individuals with renal dysfunction should be alert to the risk of high potassium levels, and pregnant women should choose ripe fruits to reduce astringency.

5. Alternative Value:

Replacing refined sweets such as cakes with guava can reduce calorie intake by 300-400 calories per serving. Compared to fruits such as apples, its vitamin C content is four times higher, and antioxidants can alleviate oxidative stress during weight loss. Making it into sugar free yogurt salad or smoothie can enrich the diversity of weight loss meals. During weight loss, guava can be included as an extra meal or breakfast component, paired with high-quality protein such as eggs and sugar free Greek yogurt for better consumption. Avoid juicing to remove fiber, and it is recommended to consume it in the morning or after exercise to fully utilize its carbohydrates. At the same time, maintain 150 minutes of moderate intensity exercise per week, such as brisk walking, swimming, and other aerobic exercises combined with strength training, to create a sustained calorie deficit through the synergy of diet and exercise. When monitoring weight changes, attention should be paid to the possibility of temporary edema due to high fiber intake in the early stages, and the effect will gradually become apparent after continuous and regular consumption.