Eat fruits to lose weight in summer? Nutritionist: Don't step on these two obesity landmines

Eating fruits to lose weight in hot weather seems to have become a trend among women who want to lose weight. However, nutritionists remind that although fruits have always been considered to be a symbol of health with high fiber and low calories, eating only fruits to lose weight will not only result in limited weight loss, but can also easily lead to sequelae such as diabetes, high blood lipids, and weight regain. The key to successful weight loss is to control the portion size and choose low-GI fruits.

Hong Ruopu, a nutritionist at the Zhongxiao branch of Taipei City United Hospital, pointed out that Taiwan is a fruit kingdom. During the summer when fruits are in abundance, various fruit weight loss methods emerge. Although fruits are rich in dietary fiber, phytochemicals, vitamins, and minerals, which help maintain good skin quality and prevent various chronic diseases and cancers, they still hide the risk of obesity.

Fruit weight loss is prone to nutritional imbalance

In particular, the fruit weight loss method generally includes guava, which is low in calories and tastes filling; papaya, which contains papaya enzyme that can break down protein and fat; tomatoes, which are rich in pectin and dietary fiber, can eliminate constipation and promote metabolism; and apples, which can reduce the cholesterol level in the blood. These are all common weight loss fruits.

According to observations from the health education clinic, although eating fruits can help you lose weight quickly, it can cause serious harm to your body. Because different fruits are rich in different nutrients, eating only one kind for a long time can easily lead to nutritional imbalance. For example, it can easily cause a surge in triglycerides in the body, resulting in hyperlipidemia and acute pancreatitis. Excessive intake can cause blood sugar to get out of control, which can increase the risk of diabetes.

Low GI fruits for weight loss and blood sugar control

Basically, "know when to stop" means weight-loss fruit, and "eat too much but not too much" means weight-gaining fruit. Nutritionist Hong Ruopu emphasized that it is recommended to eat fruit in moderation to lose weight. In addition to a balanced intake of the three major nutrients, girls generally need to eat 4 servings of vegetables and 3 servings of fruit a day; boys need to eat 5 servings of vegetables and 4 servings of fruit.

When choosing fruits, it is recommended to choose seasonal and "low GI" high-fiber fruits, that is, the glycemic index is less than 55, because low GI fruits will not cause blood sugar to rise quickly and reduce hunger. For example, pears, apples, cherry tomatoes, guava and kiwi, etc., can make weight loss and sugar control more effective during the diet. At the same time, avoid the following 2 obesity mines:

Eat fruit to lose weight? Don't step on the obesity landmine

Obesity minefield 1./ Eating high-calorie fruits too late will make you gain weight more easily. Fruits such as durian, sugar apple, banana, longan and cherry are all high-calorie fruits and are not suitable for eating before going to bed. Low-calorie fruits such as apples, guava, tomatoes, grapefruit and star fruit are more suitable for eating at night, but it is also recommended not to eat too much to avoid being too full and having difficulty falling asleep.

Obesity minefield 2. Drinking juice does not mean eating fruit. Fruit juice is high in calories and can make you fat. Many people think that drinking juice is the same as eating fruit, and are accustomed to replacing fresh fruit with juice. However, drinking filtered juice not only fails to absorb dietary fiber, but will actually consume more calories.

For example, taking a cup of 250c.c. freshly squeezed orange juice without added sugar as an example, it takes about 3 to 4 oranges (one orange is about 60 calories) to squeeze out 1 cup of orange juice, which is equivalent to 3 to 4 servings of fruit. In other words, drinking 1 cup of orange juice is equivalent to consuming 240 extra calories, which is almost the same as eating an extra bowl of rice. It is recommended that people eat fresh fruits to get complete nutrients.

【Summer weight loss tips】:

Any weight loss method that only eats a single food can easily harm your body. The best way to lose weight is a balanced nutrition, moderate exercise, and adequate sleep. As long as you persevere, I believe everyone can lose weight healthily and not gain weight again.