10 recommended fruits that you can eat to lose weight

What fruits should you eat if you want to lose weight? 10 fruits that help lose weight

Eat fruits and vegetables a day. The National Health Administration recommends that adults over 18 years old should eat at least three servings of vegetables and two servings of fruit every day. And if it could help with weight loss while increasing fibre intake, that would be great! 

People who want to lose weight can choose the following fruits to maintain a balanced diet and weight control.

1. Apple

Apples are low in calories, rich in vitamins, and have high dietary fibre content, so apples are regarded as the "sacred fruit for weight loss." The peel of apples has high nutritional value. When eating apples, it is recommended to eat them with the peel, which is most beneficial to health.

apple

Apples are low-GI fruits and are suitable for people with diabetes, weight loss, and people with high blood pressure problems. However, if you have a gastroenteritis attack, you can eat them after peeling them.

2. Kiwi fruit

Kiwi fruit has high vitamin C content and is also a low-GI fruit. Studies have found that it has the effect of slowing down the rise in blood sugar.

It is also rich in dietary fibre, which can stimulate intestinal peristalsis, accelerate fat decomposition, make defecation smooth, and help reduce weight. Some people will eat kiwi fruit instead of breakfast in the morning, but nutritionists remind that if you eat kiwi fruit instead of breakfast to lose weight, you should also have a tea egg to avoid insufficient protein intake.

3. Banana

Bananas are rich in dietary fibre, which can promote gastrointestinal motility, improve constipation, and clear stools. Resistant starch can produce a feeling of satiety, which can reduce the intake of meals and snacks. It also helps with intestinal health, blood sugar, and weight control.

However, nutritionists point out that resistant starch exists in green unripe bananas. As bananas mature, the resistant starch becomes less and the sugar content becomes higher. Therefore, friends who want to lose weight should choose unripe green bananas. effect . And although resistant starch can help with weight control, you still need to pay attention to your calorie intake. Each banana has about 9 calories. If you eat it in large quantities, you will absorb too many calories, causing obesity and gastrointestinal discomfort.

4. Guava

Guava is one of the best fruits to aid in weight loss and boost body metabolism.

Guava is rich in nutrients such as fiber, vitamins, proteins and minerals, and does not contain cholesterol. This fruit contains less sugar than apples, oranges and grapes. It is one of the great fruits to aid in weight loss and boost your body’s metabolism.

5.tomato

Tomatoes are rich in antioxidants, which help reduce water retention and suppress leptin resistance. Leptin is a protein that suppresses appetite and controls weight.

Tomatoes are low in calories; one large tomato has about 29 calories; 10 small tomatoes (about 133 grams in weight) have only 44 calories. The dietary fiber content is high, equivalent to a bowl of cooked cabbage, and the vitamin C is equivalent to an orange, making it a good choice for snacks.

6.Mango

Mangoes have high sugar content, and most people think that eating mangoes will make you gain weight. But mango is also high in fiber and is suitable for weight loss diets. Mangoes also lower blood pressure and aid in blood sugar regulation, both of which play a role in metabolism. Bridge has a good metabolism and is directly helpful for weight control.

Mango diagram. File photo of this newspaper

7. Lemon

Lemon, which is rich in vitamin C, is regarded by many as a holy product for whitening. But in fact, lemons contain many nutrients, the most important of which is to promote metabolism. Eating more lemons can not only whiten your skin, but also lose weight. It can be said that it is a fruit that serves multiple purposes. However, when eating this relatively sour fruit, remember not to eat it on an empty stomach .

lemon. Picture/ingimage

8. Grapefruit

Grapefruit is one of the fruits that is very good for weight loss. The calorie content of grapefruit is relatively low. Even if you eat more, it will not affect your weight loss. The key point is that grapefruit contains high potassium content, which can reduce fat and water accumulation in the lower body. People who want to get rid of the avocado shape should not miss it.

Grapefruit. (Photo from this newspaper’s file)

9. Berries

Berries (blueberries, raspberries, mulberries, black currants, strawberries, etc.) are low in calories and high in fiber. One study showed that people who ate 65 kcal of berries had less energy than those who ate 65 kcal of sugary snacks. Eat 133 fewer calories at dinner. Another study that followed the eating patterns of more than 130,000 adults for 20 years found berries to be one of the best fruits for maintaining a healthy weight.

10. Citrus

citrus fruits

A medium orange contains about 60 calories and 3 grams of fiber, while a grapefruit has about 100 calories and 4 grams of fiber. Citrus is classified as a low-glycemic index fruit due to its high water and fiber content, which can stabilize blood sugar and keep you feeling full longer.

Finally, I would like to remind everyone that fruits are highly sweet. If you eat fruits desperately, you will not lose weight, and you will also develop "fatty liver". A balanced diet is the right answer for a healthy metabolism.