What fruits should you avoid eating to lose weight? Be careful with these high-sugar fruits!
During weight loss, fruits are the first choice of healthy snacks for many people, but not all fruits are suitable for weight loss people. Some fruits are high in sugar and calories and may even hinder fat metabolism. This article will combine the hot topics and hot content on the Internet in the past 10 days, compile a list of fruits that you need to avoid during weight loss, and provide scientific alternative suggestions.
1. Why are some fruits not suitable for weight loss?
When consumed in excess, the natural sugars in fruits (fructose) can be converted into fat storage. The following three types of fruits require special attention:
| Fruit type | potential problems | Typical representative |
|---|---|---|
| High sugar fruits | Large fluctuations in blood sugar can easily lead to hunger | Lychee, durian, banana |
| high calorie fruits | Calories comparable to staple food | Avocado, coconut meat |
| High GI fruits | Digestion and absorption too fast | watermelon, pineapple |
2. 6 types of fruits that need to be limited during weight loss
| Fruit name | Sugar content per 100g | Calories (kcal) | Alternative suggestions |
|---|---|---|---|
| durian | 28.3g | 150 | Papaya (only 39 calories per 100g) |
| Lychee | 16.6g | 66 | Strawberries (contains only 4.9g of sugar per 100g) |
| banana | 20.2g | 93 | Blueberries (GI value only 34) |
| mango | 14.8g | 60 | Cherry tomatoes (sugar content 3.5g) |
| grapes | 18.1g | 69 | Grapefruit (low GI and rich in dietary fiber) |
| coconut meat | 6.2g | 241 | Cucumber (zero fat and low calorie) |
3. Principles of fruit selection for weight loss
1.Low sugar priority: Choose fruits with sugar content less than 10g per 100g, such as strawberries, lemons, etc.
2.Low GI value: Fruits with a GI value lower than 55 are more conducive to blood sugar stability, such as apples and pears.
3.High fiber: Dietary fiber can enhance satiety, kiwi fruit and dragon fruit are recommended
4.control component: Even for low-sugar fruits, the recommended daily intake is 200-300g
4. Hot discussion among netizens: These fruits are the most controversial
According to social platform data in the past 10 days, the following fruits have the highest degree of discussion about their suitability for weight loss:
| controversial fruit | support point of view | Opposing views |
|---|---|---|
| watermelon | High in moisture and low in calories | The GI value is as high as 72, making it easy to overeat. |
| avocado | Healthy fats help you feel full longer | Contains 160 calories per 100g |
| red dates | Supplement blood and nourish skin | The sugar content is 7 times that of apples |
5. 3 tips for scientifically eating fruits
1.Time selection: It is recommended to eat fruit at breakfast or after exercise and avoid consuming it in the evening.
2.Pair with protein: For example, Greek yogurt with blueberries can reduce blood sugar response
3.Change the way you eat: Slice the fruit into portions to avoid over-eating at one time
In summary, during weight loss, fruits with high sugar and high calories should be avoided as much as possible, and it is more ideal to choose fruits with low GI and high fiber. Remember:There are no fruits that must not be eaten, only the portion and frequency that need to be controlled. Healthy weight loss can be achieved through a combination of exercise and personal fitness.
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