People who regularly consume fresh fruit have a 20-30% lower risk of obesity than those who eat less fruit. Here are 3 types of fruit that are in season and are highly appreciated by nutritionists for their weight loss support.
Citrus
Oranges and tangerines are very popular fruits in the fall and winter. They are low in calories but rich in vitamin C, soluble fiber, and antioxidants.
Vitamin C plays an important role in fat metabolism: when vitamin C levels in the blood are at an optimal level, the ability to oxidize fat during exercise increases significantly.
The fiber in tangerines, especially pectin, helps slow down the absorption of sugar, reduce cravings and stabilize blood sugar. An average orange contains only about 60 calories but provides more than 100% of your daily vitamin C needs.
Eat whole wheat instead of drinking juice to keep the amount of fiber. You can eat oranges or tangerines in the mid-morning or afternoon to limit unhealthy snacking.
Grapefruit
Grapefruit is a fruit that contains up to 90% water, helping to create a feeling of fullness without increasing many calories. Eating half a grapefruit before meals can help people who are overweight lose an average of 1.6 kg after 12 weeks.
Grapefruit also contains naringenin, a flavonoid compound that enhances fat burning and improves insulin sensitivity. This is especially beneficial for people who want to reduce visceral fat and belly fat. Grapefruit has a low glycemic index (GI), helping to stabilize blood sugar after meals.
Eat grapefruit in the morning or 30 minutes before lunch. Do not sprinkle salt or sugar as it can increase sodium and calories unnecessarily.
i
Guava is a fruit that is in season in many tropical regions, including Vietnam. The special thing about guava is its very high fiber content, about 5g in an average-sized guava that is twice as high as an apple.
Guava has a low glycemic index and contains many polyphenols, plant compounds that have anti-inflammatory effects and balance energy metabolism. The calorie in a guava is only about 60 kcal, very suitable for people who are cutting down on energy intake but still want to be full for a long time.
Eat fresh guava about 1 hour after a meal, do not dipping in chili salt to avoid increasing sodium and maintain weight loss.
