Should I eat fruit during my weight loss?
How can I make myself thin?
At present, there are two mainstream weight loss theories:
One is the most familiar "heat balance theory". According to this theory, people can lose weight as long as they create insufficient calories.
The other is the "low-carbon weight loss theory". According to this theory, strict control of carbohydrate intake, regardless of calorie intake, can also make people lose weight successfully, and the short-term weight loss effect will be very obvious.
According to the low-carbon theory, insulin is the main cause of obesity. A large intake of carbohydrates (especially foods with high glycemic index) will promote insulin secretion. Insulin, also known as "fattening hormone", on the one hand accelerates the transformation from heat to fat, and on the other hand prevents the decomposition and consumption of existing fat.
Fruit is a kind of food rich in carbohydrates. During weight loss, considering whether to eat fruit or control the intake of fruit, that is, preparing to work hard on controlling carbohydrates, is of course conducive to achieving the goal of weight loss.
Will fruit really make us fat?
From a nutritional point of view, fruits are rich in nutrition, vitamins and water, and some also contain a lot of minerals. Fruit contains no cholesterol. Therefore, fruit is indeed a healthy food. There are still many people who recommend some fruits as "diet food" without their permission, and also "invent" many simple ways to lose weight by eating fruits.
From the perspective of low-carbon theory, eating fruit is not conducive to losing weight. Specifically, this is because fruit is rich in fructose, which makes it sweet and delicious. However, fructose, like starch, is a carbohydrate that is particularly prone to obesity.
And with the development of modern science and technology, many fruits become sweeter after improvement. All these will promote the blood sugar level to rise, which will make us more likely to get fat.
What's more, we also like to squeeze good fruit into juice to drink. In the process of making juice, dietary fiber was removed. Although the taste has improved and the sweetness has increased, the consumption of fruit has greatly increased, and the satiety has dropped sharply, which will make people drink more juice. Studies have shown that eating too much juice in daily life can also increase weight.
So, is it possible to draw a conclusion now: Because fruits are easy to make people fat, should we eat less or not during weight loss? It is too arbitrary to answer "yes" directly.
You can lose weight by losing fruit and vegetable juice without dieting.
Two external factors need to be considered.
The first factor: intake.
If you don't care about your intake, it is meaningless to discuss the role of fruit in losing weight.
If the dieter has a scientific diet control plan that suits him, and can implement it well. Fruit is only a part of it, so as long as you eat some fruit properly within the scope allowed by the plan, it will not affect the weight loss effect. Therefore, people who are addicted to eating will be fat even if they don't eat fruit, while people who can control their diet scientifically can still have a good figure by eating fruit every day.
Question 2: Nutritional supplement and balance
Fruit is a nutritious food. Eating fruit every day is very important for your health. The Pagoda of China Residents' Dietary Balance published by China Nutrition Society suggests that the daily intake of fruit should reach 200-400g.
Therefore, from the perspective of ensuring nutrition, we should also eat fruits properly, not just from the perspective of losing weight.
Correct the answer
(1) Eating more fruits, especially fruit juice, is really bad for losing weight.
(2) If you have a scientific and reasonable diet plan to lose weight and consider fruits, as long as the amount of fruits you eat does not exceed a reasonable range, it will not only be beneficial to nutrition and health, but also will not affect the weight loss effect.