More than just fiber! Check out the 5 keys to losing weight with fruits

Have you gained weight after a winter? Nutritionists remind that if you gain weight, don’t forget to follow the principle of “eat less and exercise more”, eat a balanced diet and reduce excessive seasoning. In particular, don’t forget to consume 2 to 3 servings of fruit every day, which can not only increase dietary fiber, but also supplement other weight-loss nutrients, allowing you to lose weight faster.

Fruit helps you lose weight. Eat 2 to 3 servings a day.

Jiang Shifeng, a nutritionist at Daqian General Hospital, said that just like whole grains, root vegetables and vegetables, fruits are also rich in dietary fiber, which helps intestinal peristalsis and the excretion of stool. In addition, their low calorie characteristics often make them the main food for people who want to lose weight. From time to time, various "single fruit weight loss methods" even become popular.

In fact, long-term use of a single fruit weight loss method will cause nutritional imbalance, which will not only fail to help with weight loss, but may also cause people to lose their health. A safe, sustained and effective method for weight loss still requires a balanced intake of the six major food groups. The recommended daily intake of fruit is 2 to 3 servings. However, the potassium content of fruit is generally not low, so people with poor kidney function should avoid or reduce their consumption.

5 Reasons to Eat Fruit to Fight Excess Fat

Nutritionist Jiang Shifeng said that most people believe that dietary fiber is the biggest contributor to weight loss, but it is not that simple. Vitamin C, B vitamins, phytochemicals and enzymes in fruits also play a major role in fighting stubborn fat in the body and all need to be recognized.

【Top 5 Fruit Weight Loss Tips】

1. Dietary fiber: Water-soluble fiber can delay gastric emptying, prevent a sharp rise in blood sugar, and lower blood cholesterol; insoluble fiber can increase stool volume, promote intestinal peristalsis, prevent constipation and colorectal cancer, and also help stabilize blood sugar after meals. The two types of dietary fiber each have their own role in weight loss.

2. Vitamin C: Vitamin C helps whiten the skin, resists free radicals, prevents cancer and fights aging, and is even quite helpful for weight loss. Studies have found that people with high levels of vitamin C in their blood consume 30% more calories during activities than those with low levels of vitamin C, indicating that vitamin C helps accelerate fat burning. Fruits including citrus fruits, guava, kiwi and tomatoes are all high in vitamin C.

3. Vitamin B group: Vitamin B group can increase the basal metabolic rate, promote the metabolism of fat, protein and carbohydrates, burn fat and avoid fat accumulation. It is an important nutrient that is indispensable for weight loss.

4. Plant-specific phytochemicals: A greasy diet will increase free radicals in the body, while phytochemicals have antioxidant and free radical scavenging functions, and can help eliminate toxins from the body, making them rare "scavengers." What’s special is that lycopene, a phytochemical, can stabilize blood sugar and metabolize fat, thus preventing obesity.

5. Fruit enzymes: Common fruits such as kiwi, papaya, pineapple, etc. contain unique fruit enzymes that help break down protein and fat and aid digestion.

【Nutritionist’s Tips】

Although fruits are a good helper for weight loss, each fruit has its own special nutrients and is not suitable for everyone. It is recommended to consider physical problems before eating. If allergic symptoms such as dizziness, vomiting, diarrhea, itching all over the body, etc. occur, you should seek medical attention as soon as possible and avoid eating them afterwards. In addition, it is best to eat fruits in their natural, fresh state and avoid processed fruits.