Fruits are often high in fiber, low in calories and rich in water, helping to create a longer feeling of fullness and reduce total energy consumption during the day, an important factor in reducing fat accumulation around the waist.
Below are easy-to-find and scientifically recognized fruits that are beneficial for reducing belly fat:
Apples
Apples are fruits rich in soluble fiber pectin and water, which help create a feeling of fullness for a long time and limit calorie intake during the day.
According to nutrition experts, pectin in apples can slow down the digestion of sugar and fat, while promoting a longer feeling of fullness - which is beneficial for weight loss in the abdomen.
Grapefruit
Grapefruit has a high amount of water and vitamin C along with soluble fiber, which helps increase the feeling of fullness and reduce the amount of food consumed in main meals.
Eating grapefruit before meals can help you eat less while still not lacking nutrients, thereby supporting belly fat reduction over time.
Blueberries and berries
Berries such as blueberries and strawberries contain anthocyanins - a powerful antioxidant compound that helps reduce inflammation and supports fat metabolism.
Research shows that consuming berries is associated with improved insulin response and weight control in the abdomen.
Watermelon
With more than 90% water, watermelon helps retain water and create a feeling of fullness, and is also low in calories, so it is a gentle choice to use after a high-energy meal during Tet.
Although watermelon has a slightly high GI, if eaten in reasonable amounts and combined with other protein/fiber, it still helps control feelings of hunger.
Kiwi
Kiwi contains a lot of vitamin C, fiber and enzyme actinidin, which helps support digestion and control bloating, helping to feel lighter in the stomach, an indirect factor that helps you maintain a healthy diet throughout Tet.
You should eat whole fruits or salads to retain fiber instead of squeezing juice because when squeezed, fiber is removed and natural sugar is concentrated, easily causing high blood sugar.
Eating fruit before main meals helps increase the feeling of fullness and reduce food intake.
Do not use fruit instead of main meals but combine it with protein and other fiber to ensure balanced nutrition.
