1. First, choose fruits with less sugar. According to research, pineapple, honeydew melon, papaya, kiwi fruit, banana, grape and other fruits have high glycemic index, so dieters should avoid eating too much of these fruits. However, apples, kiwis, lemons, plums, cherries and oranges have low glycemic index, which is a good choice for dieters with fruit meals.
2. Fruits or fruit juices are rich in fructose and glucose, which can be quickly absorbed by the human body, improve blood sugar concentration and reduce appetite. The crude fiber in fruit can also make the stomach feel full. In addition, eating fruit before meals can significantly reduce the demand for fatty foods, thus indirectly preventing the adverse consequences of excessive fat accumulation in the body.
But many fruits, such as persimmons, hawthorn, almonds and pineapples, can't be eaten on an empty stomach. In order to lose weight, when eating fruits before meals, it is best to choose fruits that are not too sour and astringent, such as apples, pears, bananas, grapes, watermelons and melons.
Don't eat too much fruit. Most people think that fruits are rich in cellulose, almost free of fat and protein, and can be eaten without restraint. Actually, this is a misunderstanding. Fruit is not a low-energy food. Because it tastes sweet and easy to eat more, the sugar in it will be converted into fat and piled up.
4. For example, every100g strawberry has about 30 calories. If you like strawberries and can eat a lot at a time, the calories you consume are amazing. For example, if you eat half a medium-sized watermelon (the pulp weighs about 2 kilograms), you will unconsciously consume 680 calories, which is equivalent to about three bowls of rice. Therefore, when eating fruit diet meals, we should control the consumption of fruit.
Extended data
Obesity index
Obesity is a state caused by excessive accumulation of body fat, especially triglycerides. Usually, excessive food intake or changes in body metabolism lead to excessive fat accumulation in the body, which leads to excessive weight gain and pathophysiological changes in the human body.
Body mass index (BMI) is the square of weight (Kg) divided by height (m), and it is an index to evaluate the degree of obesity. In Europe and America, the body mass index ≥ 25 kg/m2 is overweight, and the body mass index ≥ 30 kg/m2 is obesity.
According to the different body mass index, the population in the Asia-Pacific region can be divided into: healthy18.5-22.9 kg/m2; Overweight 23-24.9 kg/m2; 1 degree obesity 25-29.9 kg/m2; Second-degree obesity is 30-34.9 kg/m2; Third-degree obesity > 35 kg/m2.
The formula is: body mass index (BMI) = weight (kg, kg)/height (m, m) squared.
Ideal weight (kg) = (18.5 ~ 23.9) × the square of height (unit m).
Causes of obesity
Obesity can be divided into simple obesity and secondary obesity. Simple obesity has no clear cause, which may be related to heredity, diet and exercise habits. It can also be called primary obesity in medicine. In all obesity, more than 99% is simple obesity.
The exact pathogenesis of this obesity is still unclear. As long as any factor can make energy intake exceed energy consumption, it may cause simple obesity. These factors include age, overeating, too little physical activity, social and psychological factors, genetic factors, adipose tissue characteristics and so on.
Secondary obesity refers to obesity caused by other diseases. The proportion of secondary obesity in obesity is only 1%.
According to the causes of obesity, secondary obesity can be divided into hypothalamic obesity, pituitary obesity, hypothyroidism obesity, obesity caused by Cushing syndrome, hypogonadism obesity and so on. It is caused by diseases of hypothalamus, pituitary gland, thyroid gland, adrenal gland and gonad respectively.
Reference source: Baidu Encyclopedia: Lose weight