- Fruits are easy to be blocked with food in the stomach, leading to gastrointestinal flatulence, constipation, etc., which will have a negative impact on the digestive function.

-Fruit contains more sugar, such as glucose, fructose, sucrose, starch, etc. Eating fruit immediately after meals will increase the burden on the stomach and intestines as well as the pancreas, especially some fruits with high starch content, not easy to digest.

- Fruit is rich in cellulose, hemicellulose, pectin, etc., have a strong water absorption, water absorption expansion will increase the feeling of satiety, when too much cellulose, but also affect the absorption of vitamins, trace elements.

- People who need to lose weight, if you eat a lot of fruit after meals, it will lead to obesity due to excess energy.

Fruits for weight loss in the evening:

-Grapefruit This acidic substance can help the increase of digestive juices, promote digestive function, so that the nutrients can be easily absorbed. Why is grapefruit also listed as a must-eat windfall fruit when it comes to weight loss? The reason is that it is rich in vitamin C. One grapefruit contains about lOO mg of vitamin C, which not only eliminates fatigue but also beautifies the skin. The important thing is that it contains less sugar, when you lose weight to supplement vitamin C is the most suitable. As for the heavy acidity that many girls are afraid of, it is recommended that you can drop a little honey on the grapefruit, and the acidity will be neutralized immediately.

- Tomato Strictly speaking, tomatoes should belong to the vegetable category is correct, tomatoes contain lycopene, dietary fiber and pectin components, can reduce calorie intake, promote gastrointestinal peristalsis. And the unique acidic flavor can stimulate gastric juice secretion, and even enhance the taste of food, is a very good diet food.

- Pineapple Have you ever heard people say that pineapple is very favorable. Must be eaten after meals to not hurt the stomach of the argument. This argument is based on evidence, because the proteolytic enzymes of pineapple is quite strong, although it can help the protein digestion of meat, but if you eat before meals, it is easy to cause injury to the stomach wall. The first thing you need to do is to get your hands on some of the most popular products in the world, and you'll be able to do it in a way that's easy for you.

- Banana People who are constipated should eat bananas, because bananas are rich in dietary fiber, vitamin A, potassium, etc., so there is a great intestinal, muscle strengthening, diuretic soft function. For people who are often constipated and have dry skin, this is a slimming and beauty fruit. Bananas, which are mainly composed of sugar, can be digested immediately after eating and quickly replenish energy. Bananas are very satiating, just eat one can eat a belly, and low calorie, do not think he is not conducive to weight loss because it is sweet.

- Kiwi fruit Kiwi fruit (kiwi), which has a lot of vitamin C, has always been a favorite of people who want to lose weight. It is rich in dietary fiber and potassium, which indeed allows it to be included within the list of slimming fruits in the wind. Like pineapple, kiwi fruit has a lot of proteolytic enzymes, so it goes best with meat dishes. With a bit of sweet and sour flavor, kiwi fruit has the strange effect of preventing constipation, helping digestion, beautifying the skin and slimming down.

Fruit meal replacement, weight loss and beauty?

The nutritional value of fruits is very high, rich in vitamin C, vitamin B, potassium, calcium, magnesium and other minerals, as well as dietary fiber and a variety of phytochemicals, with antioxidant, free radicals removal, laxative, improve blood pressure and blood lipids, promote vascular health, prevention of cancer and other efficacy, is indeed very good for health, and fruits have more water, low energy, a sense of satiety. It is very suitable as a healthy food to eat during the weight loss period. But any food again nutritious can not be consumed in excess, fruit sugar, including fructose, glucose and sucrose, eat more will be unfavorable to the blood sugar and will lead to excess energy caused by overweight and obesity, especially fructose, although the rate of blood glucose is slow, but the intake of too much will be harmful to the health of blood vessels.

Completely with fruit meal replacement is even more undesirable, because in addition to six months of age babies drink breast milk, there is no one kind of food to meet all the nutritional needs of the human body, you must have a variety of food, reasonable and appropriate amount of collocation, in order to contribute to the health. During the weight loss period should focus on controlling the intake of refined snacks, cakes, sweet drinks and other foods containing a lot of oil, salt and sugar, they are not only high in energy, in the process of processing and production, such as frying, pickling, will produce toxic and harmful substances, nutrients will also be destroyed to varying degrees, as well as the problem of additives. Three meals should be adjusted appropriately, the amount should be reduced, but to ensure that food variety under the premise of proportional reduction, daily intake of more than 12 kinds of food to ensure that food variety, to maximize the human body to meet the needs of normal growth and development and a variety of physiological activities, so you can not simply cut out a certain type of food or only eat a certain kind of food.

The Dietary Guidelines for Chinese Residents recommend that we eat 200-350 grams of fresh fruit per day, and a little more can be appropriate for weight loss, with the goal of replacing other high-energy processed snacks with fruit rather than replacing the normal three meals. Choose fruits with low sugar content such as strawberries, grapefruit, cherries, pineapple, etc. Tomatoes and cucumbers are also good choices, they are vegetables but can be used as a substitute for sugar-free fruits. Directly eat the whole fruit is actually not easy to eat more than one, because it brings a strong sense of satiety, squeezed into juice is easy to drink more than one, although their own freshly squeezed juice does not have any additives, but have done the juice of the people know that several fruits can be squeezed into a cup of juice, so it is very easy to cause sugar intake exceeds the standard, and vitamin C, dietary fiber and a lot of antioxidant nutrients will varying degrees of loss, as much as possible to drink less.

Fruit meal replacement is harmful?

01, fruit meal replacement energy how much?

Often, a large bowl of fruit platters are made, including dragon fruit, cantaloupe, cherries, blueberries, carrots, grapes, apples, bananas, and even watermelon, hugged and eaten as a meal.

How much of this fruit volume, typically? Generally if you eat it as a meal replacement, you'll need about 400-500g of net fruit pulp if you want to be full.

On average, the energy contained in each 100g of fruit pulp roughly estimated at 50kcal, can be calculated, fruit meal replacement meal energy is about 200-250kcal or so.

Take the average adult female (53kg, height 162cm) as an example, the energy required for lunch and dinner is generally 400-600kcal.

As below, it seems that, indeed, the fruit meal replacement, can reduce the total intake of energy for a meal, reducing the energy intake by about half.

02, but the postprandial glycemic load is high

Generally, we use the postprandial glycemic load to measure the glycemic response after eating food.

This involves two terminology:

The first is GI (Glycemic Index), which was proposed by Dr. Jenkins in 1986 to reflect the 'rate and ability' of sugars contained in food to elevate blood glucose as compared to glucose:

GI ≤ 55, low glycemic index;

GI at 56-69, medium glycemic index;

GI ≥ 70, high glycemic index;

From this index, the GI values of various fruits are as follows: dragon fruit (25), cantaloupe (56), cherries (22), blueberries (34), carrots (refer to cherries: 22), grapes (43), apples (36), strawberries (40), bananas (52), kiwifruit (52), mango (55), papaya (59 ), pineapple (66), watermelon (72), cinnamon (53).

The second index is the GL (Glycemic Load), which extends the GI and takes into account the amount of sugar contained in the food, in addition to the rate at which the sugar in the food raises blood glucose.

Glycemic load (GL) = (GI x grams of carbohydrates in the food), 100

GL ≤ 10, low glycemic load foods

GL in the range of 11-19, medium glycemic load foods

GL ≥ 20, high glycemic load foods

Analyzed from this index, the GL values of 500g for various types of fruits are as follows: Dragon fruit (17.4), cantaloupe (22.12), cherries (11.2), blueberries (21.9), carrots (17.7), grapes (22.1), apples (24.3), strawberries (14.2), bananas (57.2), kiwi (37.7), mango (35.5), papaya (21.2), pineapple (35.6), watermelon (20.9) , cinnamon (44.3), lychee (45.65).

It can be seen that when replacing meals with fruit, (when fruit consumption is 500g or more), the overall postprandial glycemic load of the fruit meal is above 11, more than 20, and long-term fruit meal replacement may induce type 2 diabetes in diabetes-susceptible people.

03, fruit meals lead to malnutrition

Fruits are high in water content, rich in dietary fiber, minerals and vitamin C content is high, but also rich in plant active ingredients, eating fruits can help to prevent constipation, replenishment of water, and enhancement of resistance.

But the protein content of the fruit is too low, iron, zinc and other elements of the serious shortage of B vitamins is also not enough, if the fruit to replace the three meals, will cause serious malnutrition.

Long-term fruit meal replacement, will bring insufficient protein intake and muscle loss, resulting in a decline in metabolic rate and blood sugar control ability to reduce, even if the other meals eat fish, meat, eggs and milk can not make up for.

Continuing to eat a meal or even three meals only fruit diet will make the body muscle flaccid, afraid of cold, yellow face, easy to fatigue, poor digestion, and even the body swelling, but also cause women's menstrual disorders.

What's more, once you resume a normal diet, the rebound flies.

04, fruit meals to the hospital

Obesity (BMI ≥ 28) people to fruit meals to lose weight, more harmful!

Some time ago, a 21-year-old man living alone to fruit meal replacement was sent to the ICU, diagnosed with ketoacidosis.

The party Xiaomao is a 21-year-old boy. Generally speaking. At this age. The physical condition will not be too bad. And. A month of dinner only eat fruit, seems to be better than "junk food". Only, Xiao Mao to the emergency room symptoms are "dizziness, dry mouth, nausea".

The blood test results showed that "the blood glucose level was 79.98mmol/L, more than 10 times that of a normal person. The blood pH was 7.05 (normal blood pH is 7.35~7.45), which is more serious acidic". The diagnosis given by the hospital was "diabetic ketoacidosis".

A normal person on a month's worth of fruit meals would not be in such a serious condition. In reality, it is very likely that Xiaomao had diabetes before, but he did not know. This is the hidden internal cause.

And the fruit meal replacement is the external cause, Xiaomao chose fruit as dinner for 1 month, this glycemic load is very high meal pattern, as if adding insult to injury, to his already weak pancreatic β-cells added extra burden, resulting in a rapid and substantial increase in blood glucose.

The result was that he went beyond the usual symptoms of diabetes, such as excessive drinking, excessive eating, excessive urination, and weight loss, and went straight to the dangerous acute complication of diabetic ketoacidosis.

So, for obese people, especially BMI ≥ 28 and male waist ≥ 90cm or female waist ≥ 85cm, to frequent medical checkups of blood glucose levels, can not be fruit meal replacement way to lose weight.

Although the fruit is good, but not as a meal replacement for a lot of food, to control the total amount of food. It is recommended that each fruit consumption to 100-150g appropriate, fruit consumption time can be dispersed in the morning and afternoon consumption, you can choose 1-2 kinds of fruits as a meal every day.