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 taking too many of these fruits. However, apples, kiwis, lemons, plums, cherries, oranges and so on have low glycemic index, which is a better choice for dieters when they match fruit meals. Secondly, it is best to eat fruit before meals. Studies show that eating some fruits or drinking 1-2 cups of fruit juice 2-4 minutes before meals can prevent obesity caused by overeating. Because fruit or juice is rich in fructose and glucose, it can be quickly absorbed by the body, raising blood sugar concentration and reducing appetite. The crude fiber in the fruit can also make the stomach feel full. In addition, eating fruit before meals can significantly reduce the demand for fatty foods, which indirectly prevents the adverse consequences of excessive fat accumulation in the body. However, many fruits, such as persimmon, hawthorn, almond and pineapple, 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 acidic and astringent, such as apples, pears, bananas, grapes, watermelons and melons. It is difficult to lose weight by eating fruit after meals. Because eating fruit after a meal is equivalent to eating extra sugar, which is easily converted into fat and stored in the body, and may also gain weight. Especially don't eat a lot of fruit after dinner, because synthetic fat is most likely to accumulate in the body after eating at night. However, some fruits can promote digestion, such as pineapple and kiwi fruit rich in protease, lemon and hawthorn rich in organic acids, etc. For such fruits, you can eat them about an hour after meals. Third, don't eat too much fruit. Most people think that fruits are rich in cellulose, almost free of fat and protein, so they can be eaten without restraint. In fact, this is a misunderstanding. Fruit is not a low-energy food. Because it tastes sweet, it is easy to eat too much, and the sugar in it will be converted into fat and accumulated. For example, every 1 grams of strawberries has about 3 calories. If you like strawberries and can eat a lot at a time, the calories you consume are amazing. Another example is eating half a medium-sized watermelon (the pulp weighs about 2 kilograms), and you will unconsciously consume 68 calories, which is equivalent to about three bowls of rice. Therefore, when eating fruit diet meals, we should control the consumption of fruit.