However, applying this method requires adhering to scientific principles to be effective and ensure long-term health.
First of all, not all fruits are suitable for people who are losing weight. According to research, fruits such as blueberries, apples and pears are associated with effective weight loss thanks to their high fiber content and low glycemic index. In contrast, sugary fruits such as grapes, ripe bananas and mangoes should be consumed limited.
The World Health Organization also recommends not consuming more than 25g of natural sugar per day to control weight and reduce the risk of metabolic diseases.
Second, the time and way of eating fruit are also very important. Eating whole fruits in the morning or 30 minutes before meals helps increase satiety and reduce food intake afterwards. Fruits should be eaten whole instead of being forced to retain fiber, which plays an important role in controlling hunger and supporting digestion.
Finally, fruit should only be part of a balanced diet. Nutritionists emphasize that effective weight loss must combine a diet rich in green vegetables, lean proteins, whole grains and regular physical exercise. Overusing fruit that lacks other nutritional groups can cause energy imbalance and affect long-term health.
Weight loss with fruit needs to be done selectively, scientifically and combined with a healthy lifestyle to ensure sustainable results and safety for the body.
