Doubts about losing weight-can fruits be eaten? How to eat?

Medical guidance: Tian Shuang, attending physician from the Nutrition Department of Maternal and Child Health Hospital of Guangdong Province, has a folk tradition of an ancient weight-loss method-fruit weight-loss method. It is to support fruits every day and never eat any food again, so as to achieve the goal of losing weight. Some people have tried this method and can indeed achieve the goal of losing weight. Some people have lost weight in the short term, but they cannot maintain it for a long time and rebound again. Nowadays, there are more channels for everyone to gain knowledge, and many people say that because the sugar in fruits is too high, it can easily cause blood sugar fluctuations, which is not conducive to weight loss. During the weight loss period, did you say whether you could eat it? How to eat?

As a food rich in vitamins, minerals, and dietary fiber

fruits are a very important part of residents 'dietary pagoda. The "Dietary Guidelines for China Residents (2022 Edition)" also recommends eating more fruits and vegetables. So the answer is obvious. Fruit can of course be eaten during weight loss, but fruit weight loss methods are not advisable and may have an effect in the short term, but they cannot be persisted for a long time, or the lack of nutrients such as protein caused by long-term persistence is very detrimental to health. Because we not only need to lose weight, but also need to lose weight healthily.

Which fruits are suitable to eat during weight loss? Based on calories and glycemic index (with * indicating low glycemic index, it is more suitable for people with abnormal blood sugar to eat), I will list the fruit calorie rankings for everyone:

but even these low-sugar fruits cannot be eaten casually, otherwise it will become a stumbling block on your way to lose weight. The "Dietary Guidelines for China Residents (2022)" recommends that the intake of 200 - 350g of fresh fruit. What is it? Simply put: ● The amount of peeled fruits, such as grapes and young tomatoes, for example, one handful ● Medium-sized fruits, such as plums and loquats, 2 to 3 pieces ● Fist-sized fruits, such as apples, oranges, and pears, 1 piece is fine. ● For large fruits such as watermelon and honeydew melons, cut them into a small bowl, or cut a piece as thick as a knuckle.

It's best to eat it in a different color, which will be more nutritious.

(Correspondent: Lin Huifang/Editor: Liao Yingyao)