Five Summer Fruits That Suit Weight Loss Needs, Vegetarian Diet

Nutritionist Li Jiayang recommends adding guava, avocado, and banana to your daily menu to increase weight loss effectiveness.

Eating bananas helps increase weight loss effectiveness. (Illustration image created by AI)

According to nutritionist Dr. Li Jiayang, lecturer at Shanghai Medical University, China, some fruits can provide a significant amount of protein, while being rich in fiber, vitamins and low in calories, making them suitable for people who are losing weight or on a vegetarian diet.

Guava - "super food" rich in protein, low in sugar

According to the US Department of Agriculture (USDA), 100g of guava contains about 2.6g of protein, much higher than common fruits such as apples (0.3g) or bananas (1.1g).

Guava is also rich in vitamin C, fiber, has a low glycemic index, helps maintain a feeling of fullness for a long time, and supports effective weight control.

Dr. Li Jiayang commented: "Guava is a great choice for people who want to lose weight because it provides natural vegetable protein and antioxidant vitamins, which are good for the immune system and digestion."

Avocado - a fatty fruit rich in protein and good fats

An average 200g avocado can contain up to 4g of protein, while also providing heart-healthy monounsaturated fatty acids. Although higher in calories than other fruits, the fat in avocados helps prolong feelings of fullness and reduce cravings.

People who are losing weight should eat avocado in moderation (1/4-1/2 fruit at a time), combined with whole grains or non-fat salad to control energy.

Bananas - a healthy source of energy, rich in amino acids

Bananas provide about 1.1g of protein/100g along with lots of potassium, vitamin B6 and tryptophan - an amino acid that helps improve mood, regulate sleep, and support muscle recovery after exercise.

Eating bananas before or after exercise can increase exercise performance and muscle recovery, especially suitable for vegetarians who go to the gym.

Fresh coconut - both refreshing and rich in protein

Fresh coconut meat contains about 3.3g of protein per 100g, along with many medium-chain triglycerides (MCTs) that help increase fat metabolism and provide quick energy. Coconut is very suitable for active vegetarians who want to gain muscle naturally.

Expert Li Jiayang added: "Do not overuse canned coconut water because it often contains sugar and preservatives. Instead, give priority to fresh whole coconuts."

Raspberries - small fruit, high protein content

Despite their small size, 100g of raspberries still provide nearly 1.5g of protein, along with soluble fiber, antioxidants and low calories (about 52 kcal). This is an ideal fruit for weight loss people who need to supplement low but high-quality energy.

Additionally, raspberries help stabilize blood sugar, reduce inflammation, and promote gut health.

Source: https://baoquocte.vn/nam-trai-cay-mua-he-phu-hop-nhu-cau-giam-can-che-do-an-chay-319367.html