First of all, choose the fruit with less sugar. According to research, pineapple, honeydew melon, papaya, kiwi fruit, bananas, grapes and other fruits have a high glycemic index, dieters should avoid taking too much of these fruits. Apples, kiwis, lemons, plums, cherries, and citrus have a lower glycemic index, making them a better choice for dieters when it comes to fruit meals.
Secondly, it is best to eat fruit before meals. Studies have shown that if you eat some fruit or drink 1 to 2 cups of juice 20 minutes to 40 minutes before a meal, you can prevent obesity caused by too many meals. Because fruit or fruit juice is rich in fructose and glucose, can be quickly absorbed by the body, improve blood sugar concentration, reduce appetite. Crude fiber within the fruit can also make the stomach feel full. In addition, eating fruits before meals can significantly reduce the need for fatty foods, which indirectly stops the negative consequences of excessive fat accumulation in the body. However, many fruits such as persimmons, hawthorn, almonds and pineapple should not be eaten on an empty stomach. In order to lose weight, when consuming fruits before meals, it is best to choose fruits that are not too acidic and astringent, such as apples, pears, bananas, grapes, watermelon, melon and so on.
And it is difficult to achieve the effect of weight loss by eating fruit after meals. Because eating fruit after a meal is the same as eating excess sugar, this part of the excess sugar is easily converted into fat stored in the body, but also may gain weight. Especially do not eat a lot of fruit after dinner, because the possibility of synthesizing fat accumulated in the body after eating in the evening is the greatest. However, some fruits have the role of promoting digestion, such as protease-rich pineapple and kiwi, rich in organic acids, lemon, hawthorn, etc., for such fruits can be eaten about an hour after the meal.
Third, don't eat too much fruit. Most people believe that fruit is rich in fiber, almost no fat and protein, and thus can be eaten without restraint, in fact, this is a misunderstanding. Fruit is not a very low energy food, due to the sweet taste is very easy to eat too much, which will be converted to fat sugar and accumulation. For example, every 100 grams of strawberries about 30 calories, if you like to eat strawberries and can eat a lot, the calorie intake is amazing. Another example is to eat half a medium-sized watermelon (melon flesh weighs about 2 kilograms), will unknowingly intake of calories between 680 calories, equivalent to about three bowls of rice. So eat fruit diet meal to moderate the amount of fruit consumption
, I hope to be adopted.