Kiwi
Kiwi is a fruit rich in vitamin C, fiber and natural serotonin, which help improve sleep quality.
Eating 1-2 kiwis 1 hour before bed improves sleep time and quality by up to 35%.
Kiwi contains actinidin, an enzyme that aids in protein digestion, helping the stomach work more gently at night.
Berries ( blueberries, raspberries, strawberries)
People who eat berries 3-4 times a week have significantly lower belly fat and BMI than those who do not.
In particular, berries have a low glycemic index and very low calories, helping to feel full for a long time without increasing blood sugar at night.
Pineapple ( pineapple)
Pineapple is a natural source of bromelain, an enzyme that helps break down protein and reduce pancreatitis, two factors directly related to visceral fat storage.
Bromelain supplementation helps reduce waist circumference and improve fat/muscle ratio after 12 weeks in overweight people.
Pineapple also helps to diuretic slightly, support detoxification, but you should pay attention to eating a moderate amount to avoid increasing stomach acid: about 1-2 slices of pineapple (80g) are enough before bed.
Apple
Apples contain a large amount of pectin, a type of soluble fiber that helps slow down digestion, stabilize blood sugar at night and reduce the feeling of hunger late at night.
Eating an evening apple for 8 weeks helps reduce 3-4% of belly fat in obese people thanks to the mechanism of inhibiting lipid absorption and improving fat metabolism in the liver.
Apples also help create a feeling of lightness of the stomach, not causing reflux or bloating at night like some other fruits.
Ripe papaya
Papaya is a fruit that contains papain, a natural digestive enzyme that helps to treat the remaining protein in the stomach. Papaya is rich in vitamins A, C and insoluble fiber, supporting a healthy gut microbiome, an important factor in controlling weight and accumulating belly fat.
Eating 100-150g of papaya before bed can improve glucose and lipid metabolism, reducing the accumulation of liver and belly fat in people with mild metabolic disorders.
Notes when eating evening fruit to safely reduce belly fat:
Eat 30-60 minutes before bed, do not eat immediately after dinner or when you are too full.
Avoid combining many fruits at the same time, especially with fruits with high sugar.
Do not eat it with condensed milk, sugar, salt and dipping sauce - which is counterproductive.
Reasonable amount: 80-150g/time, depending on total energy during the day.
