What fruits to eat for weight loss are low in calories
In the process of losing weight, choosing low-calorie fruits is one of the effective ways to control calorie intake. Not only are fruits rich in vitamins and dietary fiber, they can also satisfy your sweet tooth. The following is a summary of low-calorie fruits that have been hot topics on the Internet in the past 10 days to help you make smarter choices during weight loss.
1. Low-calorie fruit rankings
| Fruit name | Calories (per 100 grams) | Main nutrients |
|---|---|---|
| watermelon | 30 kcal | Vitamin A, Vitamin C, moisture |
| strawberry | 32 kcal | Vitamin C, dietary fiber |
| Lemon | 29 kcal | Vitamin C, citric acid |
| grapefruit | 42 kcal | Vitamin C, dietary fiber |
| papaya | 39 kcal | Vitamin A, vitamin C, dietary fiber |
2. Things to note when eating fruits during weight loss
1.Control intake: Although fruits are low in calories, excessive consumption may still lead to excess calories. It is recommended to consume 200-300 grams of fruit every day.
2.Choose low-sugar fruits: Such as strawberries, lemons, grapefruits, etc. Avoid high-sugar fruits such as lychees and longans.
3.Avoid eating acidic fruits on an empty stomach: Such as lemon and grapefruit, which may irritate the gastric mucosa.
4.Pair with protein: Pair fruits with sugar-free yogurt or nuts to delay the rise in blood sugar.
3. Weight loss principles of popular low-calorie fruits
1.watermelon: The water content is over 90%, which can quickly provide a feeling of satiety and has very low calories.
2.strawberry: Rich in dietary fiber, promotes intestinal peristalsis and helps defecation.
3.grapefruit: Contains naringin, which may help suppress appetite and promote fat metabolism.
4.papaya: Contains papaya enzyme to help break down protein and promote digestion.
4. Recommended low-calorie fruit recipes
| Recipe name | Ingredients | Preparation method |
|---|---|---|
| Strawberry Yogurt Cup | 5 strawberries, 100ml sugar-free yogurt | Cut strawberries into cubes and mix with yogurt |
| watermelon mint drink | 200g watermelon, some mint leaves | Juice watermelon, add mint leaves and refrigerate |
| grapefruit salad | Half grapefruit, 50g lettuce | Peel and cut grapefruit into cubes, mix well with lettuce |
5. Common misunderstandings
1.Fruit meal replacement: Replacing meals with fruits for a long time may lead to malnutrition.
2.juice alternative: Juice removes dietary fiber and absorbs sugar faster. It is better to eat fruit directly.
3.ignore time: Avoid eating fruits after 8 pm to avoid sugar accumulation.
4.Superstitious about a certain fruit: No single fruit can directly reduce weight, and it needs to be combined with overall dietary control.
6. Expert advice
1. The Chinese Nutrition Society recommends consuming 200-350 grams of fresh fruit every day.
2. It is best to consume fruits between meals and avoid eating them immediately after meals.
3. Choose seasonal local fruits, which are more nutritious and affordable.
4. People with high blood sugar should consult a doctor to control the amount and type of fruit intake.
By rationally choosing low-calorie fruits, combined with appropriate exercise and a balanced diet, better weight loss results can be achieved. Remember, weight loss is a long-term process that requires scientific methods and a perseverance attitude.
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