Can eating fruits reduce weight? Blue Dung: The key is to choose and eat it. This way of eating is helpful

In recent years, the saying "eating more fruits can reduce fat" has been widely spread online. Many people think that fruits are low in heat and rich in nutrients, which is an ideal choice for weight reduction. But many people have also found that eating too much fruit not only makes you lose weight, but also causes stomach discomfort. Is the fruit fertilizer-reducing method really effective, or is it a hidden mysterious machine? Wu Qiyan, the director of the Healthy Aesthetics Clinic and physician, analyzed the correct relationship between fruits and weight reduction from the perspective of clinical and nutrition, and how to clearly derive fruits to truly "eat thinner".

Is fruit related to weight loss? The key is to choose and eat

Wu Qixiong pointed out that fruits are rich in vitamins, dietary fiber and antioxidants, which can help improve footwork and overall health, and are an indispensable part of a balanced diet. But be careful that not all fruits are suitable for weight reduction. If you take too much of the fruit, if you take too much, it will easily cause the hot amount to be over-standard. The key is to pick fruits and eat them at the right time: it is recommended to choose low-sugar and high-quality fruits, such as apples, bakeries, quirky fruits, etc., and avoid eating them in large quantities on an empty stomach or before going to bed.

From clinical observations, doctors can take appropriate low-heat fruits, such as various types of berries and strange fruits, which can help control the total heat intake and support reduction planning. After adding "fruit meal" to your diet, some patients often experience decreased appetite and decreased heart rate intake, which can also improve constipation, skin color and digestive conditions. However, if you take too much high-sugar fruit, in addition to the weight not falling but increasing, it may also increase the skin swelling pressure, resulting in a risk of pregnancy pattern. He also reminded that fruits cannot replace regular meals. Excessive dependence may cause nutritional imbalance, which will affect health and reduce weight results.

How to eat fruits when reducing weight is the most helpful?

In order to achieve the goal of healthy weight loss, doctor Wu Qiying suggested that several principles should be mastered. First, choose low-GI fruits such as apple and bale, and avoid high-sugar and high-GI fruits to reduce blood sugar fluctuations and fat accumulation risks. Secondly, control the portion size, and take 100 to 150 grams each time, which can be used as a supporting role for the main meal or a morning snack to avoid overdose. It is particularly important to note that the rate of fertilization at night is lower. If you take too much fruit, it is easy to convert into fat and store it, so it should be avoided as much as possible. In addition, the sugar content of juice is often excessive due to loss of fiber, and it is not recommended to replace whole fruits with juice. It is recommended to maintain the daily fruit intake between 2 to 3 servings, about 200 to 300 grams, and combine a balanced diet and regular exercise to achieve the best weight reduction and health effects.

What happens if you eat too much fruit? These ethnic groups should be careful

Although fruits are nutritious and have many benefits for health, Wu Qifeng reminds that excessive consumption may still bring risks, especially high-sugar fruits, which can easily cause rapid blood sugar rise, which is not suitable for some ethnic groups. For example, patients with diabetes or people with poor blood sugar control, people with sensitive stomach or fructose intolerance, and people with insufficiency of the kidneys and kidneys need to pay special attention to the type of fruit and the amount of portions taken. When these ethnic groups eat fruits, it is recommended to consult doctors or nutritionists first and tailor them to their personal conditions so that they can avoid affecting their health or causing other problems while enjoying fruit nutrition.

Fruit is an aid, not the protagonist

Wu Qixie's emphasis. To reduce weight, you cannot rely solely on fruits. It must be matched with the overall diet planning and sports habits. Fruits are part of a healthy diet, but if you mistakenly think that eating more can lead to weight loss, it may be the opposite. It is recommended that before changing your dietary habits, people seek professional advice and tailor-made weight reduction strategies to avoid falling into the myth of "fruits are equal to fattening cherry".