How to choose fruit for people who want to lose weight

1. Benefits of fruit in weight loss

Fruits provide high nutritional value and research shows that eating fruits regularly can improve your health and help you lose weight. This is because they are packed with vitamins, minerals, fiber and essential nutrients that your body needs.

The fiber in fruit plays an important role in slowing down digestion and maintaining a healthy gut. When digestion slows down, it helps us feel fuller for longer. Feeling full will limit overeating or absorbing extra calories, by this mechanism, fiber is effective in weight loss.

Many fruits are low in calories and high in water content. Eating fruit helps keep the body hydrated, which is important for good health. Additionally, the low-calorie nature of fruit can help cut down on the overall calorie intake. This leads to a better energy balance, which is beneficial for weight loss.

Some fruits with a low glycemic index (GI) release glucose slowly and steadily into the bloodstream, helping to maintain better blood sugar control and aid in weight control.

Plus, many fruits contain safe natural sugars that help satisfy your sweet tooth without worrying about weight gain or spikes in blood sugar.

Fruits contain many nutrients that are beneficial for health and help with weight loss.

2. Which fruit is best for weight loss?

BSCK II Nguyen Viet Quynh Thu - Nutrition and sports medicine specialist recommends reasonable and safe weight loss in many ways such as exercise, nutrition, including changing eating habits, choosing suitable foods. It should be noted that the fruit group provides fiber, vitamins, minerals but still provides fructose, so only eat no more than 100g of fruit per meal, if you eat too much it is not good for weight loss.

Here are some fruits you should eat when losing weight:

Apple

Apples are a popular snack that provide a lot of nutritional value with very few calories. According to nutritional analysis, 100g of apples contain about 52 kcal and 2.4g of fiber. This fiber helps us feel full, which can lead to eating fewer calories and aids digestion.

Berries

Berries are high in water and fiber while being low in calories. Raspberries, blueberries, strawberries, and blackberries are all berries that are high in antioxidants, vitamins, and fiber.

Specifically, a cup of raspberries has 50 calories and 6.5 grams of fiber. A cup of blueberries has 85 calories and 3.6 grams of fiber.

Peach

Peaches are low in calories but rich in vitamin A, vitamin C, potassium, and fiber. One medium peach contains only 60 calories and 2 grams of fiber.

Cherry

Cherries, especially tart cherries, are known for their anti-inflammatory properties. Cherries may aid weight loss by reducing inflammation, improving heart health, and potentially promoting belly fat loss.

Watermelon

Watermelon is 92% water, which helps increase feelings of fullness and keeps you full longer. It also contains the antioxidant lycopene, which protects the body against many disease risks.

Melon

Cantaloupe is another low-calorie melon that is high in water content. It is a good source of potassium, vitamin C, and vitamin A.

Pear

Pears are rich in water and fiber. One medium pear contains about 57 calories and 3.1 grams of fiber. Eating pears increases water intake and helps you feel full, which can help with weight loss.

Banana

Bananas are low in calories and rich in essential nutrients such as vitamins, minerals, and fiber, which can aid weight loss, especially green bananas because they have more resistant starch and less sugar than ripe bananas. A medium-sized banana contains about 110 calories and 3 grams of fiber.

Citrus fruits

Citrus fruits not only have a sweet and refreshing taste but also contain a lot of vitamin C which helps boost the immune system and supports weight loss by reducing inflammation, improving digestion, and promoting fat oxidation.

Specifically: Grapefruit contains a unique compound called naringenin that helps support fat oxidation and reduce inflammation, which is believed to be a mechanism that supports weight loss.

Oranges are low in calories and high in fiber and vitamin C. Eat whole oranges instead of just drinking orange juice when trying to lose weight.

Eating grapefruit helps lose weight effectively.

3. Is it okay to eat only fruit to lose weight?

Although fruits are generally low in calories, nutritionists say that eating fruits alone cannot meet all of the body's nutritional needs. Therefore, fruits should be balanced with other healthy foods. Fruits should be part of an overall diet rich in vegetables, whole grains, dairy, lean proteins, and regular exercise to maintain a healthy weight.

If your goal is weight loss, simply adding fruit won't help. Instead, use fruit as a substitute for sweets and other foods that are high in calories but low in nutritional value.

The way to eat fruit to lose weight and reap all the nutritional benefits like vitamins, fiber and antioxidants is to eat fresh fruit, whole or in segments, which can satisfy hunger and prevent blood sugar spikes.

According to the National Institute of Nutrition: In the Nutrition Pyramid for Vietnamese adults approved by the Ministry of Health , the Institute of Nutrition recommends the consumption of fruits and vegetables to be 480g - 560g/day (equivalent to 6-7 units of fruits and vegetables, each unit is 80g of clean raw fruits and vegetables, not including waste such as peels, seeds, etc.); in which the consumption of vegetables is from 240 - 320g/day and the consumption of ripe fruits is 240g/day.

Source: https://giadinh.suckhoedoisong.vn/cach-chon-trai-cay-cho-nguoi-muon-giam-can-172240804205808645.htm