Can you lose weight by eating fruits without getting fat? Nutritionist: He is the calorie king...

Celebrities have various ways of losing weight. Some people think that fruit is low in calories and can easily make people feel full, so if they use "fruit to lose weight" to replace one meal, the chances of success will naturally be higher. In fact, if you eat the wrong kind of fruit, you may still step on the calorie and GI value mines. In particular, most people like to eat a banana or an apple to replace a regular meal. If they do this for a long time, can they really lose weight successfully?

Artist "Fruit Girl" once publicly revealed that she used "fruit weight loss" and lost 6 kg in just 2 months, and her weight became 50 kg. The 5 kinds of slimming fruits she ate included: apples, guava, cherry tomatoes, kiwis, and grapefruits, plus she maintained exercise. She said that by relying on this method, she not only maintained physical strength and nutrition, but also improved her physical condition.

The top three fruits in terms of calories: durian, sugar apple, and banana

Is it true that eating fruits won’t make you fat? Are these 5 fruits really low in calories? Which fruits are high in calories? Nutritionist Su Yanchen said that according to the Food Nutrition Composition Table of the Foods of the Food and Drug Administration, the top five fruits in terms of calories per 100 grams are: durian (136 calories), sugar apple (103 calories), banana (84 calories), cherry (74 calories), and longan (72 calories). For example, 100 grams of medium-sized bananas are about 1 banana, and 100 grams of cherries are about 20 cherries.

Do not consume too much of each fruit and pay attention to the portion and GI value

As for the five slimming fruits consumed by celebrities, they include: apples (51 calories), guava (37 calories), cherry tomatoes (19 calories), kiwi (55 calories), and grapefruit (37 calories) on average per 100 grams. Compared with the top five fruits in terms of calories, they seem to have lower calories. However, it is still necessary to remind people who particularly like to eat a single kind of fruit, in addition to paying attention to the portion, they also need to understand the nutritional content and health benefits of the fruit to see if it is suitable for them. And if you want to lose weight or have diabetes, you should also pay attention to whether the fruits you eat have a low GI value, so that your blood sugar level does not rise sharply after eating the fruits, which is not conducive to blood sugar control and will also affect weight loss.

Fruits with a low GI include strawberries (GI 29), papaya (GI 30), and oranges, tangerines, and grapefruits (GI 31). As for high GI fruits including watermelon (GI value 80), pineapple (GI value 65), and banana (GI value 61), you should be careful.

Looking at the average calorie content of every 100 grams of fruit, the fruit with the highest calorie content is durian (136 calories).

Low GI fruits help control blood sugar and avoid fat accumulation

Nutritionist Su Yanchen said that the secret of fruit GI value lies not in sweetness but in "fiber". The benefit of fiber is that it can delay the absorption of sugar in the stomach and intestines, thereby preventing the rapid secretion of insulin in the body and converting the absorbed sugar into fat for storage.

Moderate fruit intake is good for health. According to the National Health Administration, the daily intake of "fruits and vegetables 579" should be maintained. For example, children should consume 2 servings of fruit and 3 servings of vegetables per day; women need 3 servings of fruit and 4 servings of vegetables per day; and men need 4 servings of fruit and 5 servings of vegetables. This will help increase immunity and stay away from disease threats.

[Nutritionist reminder]:

Nutritionist Su Yanchen said that the protein in food can provide a feeling of fullness, while carbohydrates can quickly provide calories. Although eating only fruit for dinner can provide energy and relieve hunger, fruit lacks protein, so the feeling of fullness cannot last. Many people continue to eat more food after eating fruit because of hunger. Especially when the brain experiences hunger, it drives the body to pursue high-fat foods, which ultimately makes people gain weight.