Many people are anxious about their bodies, so they have various weight-loss packages. Many people think that fruit meal replacement is the safest and most nutritious, but in fact, what fruit meal replacement to eat at night is also very particular. Let's have a look.
What fruit do you eat at night to reduce fat? 1 Not all fruits can lose weight at night:
What fruit to eat at night to lose weight is particular.
First of all, when eating low-sugar fruits, we should pay attention to choosing fruits with less sugar content. According to the research, pineapple, cantaloupe, papaya, banana, grape and other fruits have high glycemic index, so dieters should avoid taking too much of these fruits at night. However, apples, lemons, plums, cherries, oranges, etc. have low glycemic index, so they are better choices for fruit meals at night.
Secondly, eat acidic fruits, and the fruits eaten at night are mainly acidic, such as cucumber, tomato, grapefruit, peach, apple, pear, orange, orange, kiwi, plum, pineapple, apricot, papaya, lemon, strawberry, bayberry, brown, prune, passion fruit, guava and other acidic fruits. Fruits that are too sweet and high in calories should not be eaten at night, such as watermelon, banana, grape, mango, litchi, longan, jujube, cantaloupe, cantaloupe, cherry (eat less), durian, jackfruit and mangosteen.
Don't eat too much fruit at night.
Most people think that fruits are rich in cellulose, almost free of fat and protein, and can be eaten without restraint. Actually, this is a misunderstanding. Fruit is not a low-energy food. Because it tastes sweet and easy to eat more, the sugar in it will also be converted into fat and piled up. For example, every 100 gram of strawberry has about 120 joules of heat. If you like strawberries and can eat a lot at a time, then your calorie intake is amazing.
Eat slimming fruit at night, but not after meals.
Fruit is easily blocked in the stomach with food, leading to flatulence and constipation. It has a bad effect on digestive function.
Fruits contain more sugar, such as glucose, fructose, sucrose and starch. Eating fruits immediately after meals will increase the burden on the gastrointestinal tract and pancreas, especially some fruits with high starch content are not easy to digest.
Fruit is rich in cellulose, hemicellulose, pectin and so on. , all have strong water absorption. Swelling after water absorption will increase satiety. Too much cellulose will also affect the absorption of vitamins and trace elements.
People who need to lose weight, if they eat a lot of fruit after meals, will be obese because of too much energy.
Fruits suitable for losing weight at night:
Grapefruit is an acidic substance, which helps to increase digestive juice, promote digestive function and make nutrients easy to absorb. Why is grapefruit also listed as a must-eat fruit when losing weight? The reason is that it is rich in vitamin C. A grapefruit contains about 100 mg of vitamin C, which can not only eliminate fatigue, but also beautify the skin. The important thing is that the sugar content is small, which is most suitable for vitamin C supplementation when losing weight. As for the heavy sour taste that many girls are afraid of, I suggest dropping a little honey on grapefruit, and the sour taste will be neutralized immediately.
Tomatoes Strictly speaking, tomatoes should belong to vegetables. Tomatoes contain lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good diet food.
Pineapple Have you ever heard that pineapples are very profitable? Be sure to eat after meals to avoid hurting your stomach. This statement is well-founded, because the proteolytic enzyme of pineapple is quite strong, which can help protein digestion of meat, but if eaten before meals, it is easy to cause stomach wall damage. Therefore, we must pay attention to the time problem when eating pineapple to lose weight.
Banana constipation people should eat bananas, because bananas are rich in dietary fiber, vitamin A, potassium and so on. Therefore, they have a great effect on the whole intestine, strengthening tendons, diuresis and softening stools. For people who are often constipated and have dry skin, this is a slim and beautiful fruit. Bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Bananas are full. Just eat one. It's low in calories. Don't think it's bad for losing weight just because it's sweet.
Kiwifruit contains a lot of vitamin C. Kiwifruit (Kiwifruit) has always been the favorite of people who want to lose weight. Rich in dietary fiber and potassium, it can indeed be included in the list of slimming fruits. Kiwi, like pineapple, also contains a lot of proteolytic enzymes, so it is the best match for meat dishes. The slightly sour and sweet kiwi fruit has the miraculous effect of preventing constipation, helping digestion, beautifying skin and slimming.
What kind of fruit do you eat in the evening to reduce fat? 2 fruit meal replacement, weight loss and beauty?
Fruit has high nutritional value and is rich in minerals such as vitamin C, vitamin B, potassium, calcium and magnesium, dietary fiber and various phytochemicals. Has the effects of resisting oxidation, scavenging free radicals, relaxing bowels, improving blood pressure and blood lipid, promoting blood vessel health, and preventing cancer. It is really beneficial to health and is very suitable to be eaten as healthy food during weight loss. However, no matter how nutritious any food is, you can't eat too much. Sugar in fruits includes fructose, glucose and sucrose. Eating too much will be harmful to blood sugar and lead to excess energy, especially fructose. Although blood sugar is slowly raised, excessive intake will endanger blood vessel health.
It is even more undesirable to use fruit as a meal replacement, because apart from breast milk, no food can meet all the nutritional needs of infants under six months, and it must be diversified and reasonably matched to contribute to health. During weight loss, we should focus on controlling the intake of processed snacks, cakes, sweet drinks and other foods containing a lot of oil, salt and sugar. They are not only high in energy, but also produce toxic and harmful substances during frying, pickling and other processing processes, and their nutrients will be destroyed to varying degrees, as well as additives. Three meals should be properly adjusted and the amount should be reduced, but it should be reduced in proportion on the premise of ensuring food diversity. You should eat more than 12 kinds of food every day to ensure the diversity of food and meet the needs of normal growth and development of human body and various physiological activities to the maximum extent. You can't simply cut off some foods or just eat some foods.
Dietary Guide for China Residents suggests that we eat 200-350g fresh fruit every day, and we can eat more to lose weight. The purpose is to replace normal meals with fruits and other high-energy processed snacks. Choose strawberries, grapefruit, cherries, pineapples and other fruits with low sugar content. Tomatoes and cucumbers are also good choices. They are vegetables, but they can be used as substitutes for sugar-free fruits. Eating whole fruit directly is not easy to eat too much, because it brings a strong feeling of fullness, and it is easy to drink too much when squeezed into juice. Although there are no additives in the freshly squeezed fruit juice made by ourselves, everyone who has made fruit juice knows that several fruits can only be squeezed into one cup of fruit juice, which will easily lead to excessive sugar intake, and vitamin C, dietary fiber and many antioxidant nutrients will be lost to varying degrees, so drink as little as possible.
What kind of fruit do you eat in the evening to reduce fat? Is fruit meal replacement harmful?
0 1. What is the energy of fruit meal replacement?
Usually make a big bowl of fruit platter, including pitaya, cantaloupe, cherry, blueberry, cherry, grape, apple, banana and even watermelon for dinner.
How much fruit do you usually eat? Generally, if you want to eat it as a meal replacement, you need about 400-500g of pure pulp.
The average energy content of coarse grains per 100g pulp is estimated to be 50kcal, and the energy of replacing fruit powder can be calculated to be about 200-250kcal.
Take an ordinary adult female (53kg, height 162cm) as an example, the energy required for Chinese food and dinner is generally 400-600kcal.
As shown below, fruit meal replacement can really reduce the total energy intake of a meal and reduce the energy intake by about half.
02, but the postprandial blood sugar load is high.
Generally speaking, we measure the blood glucose load after eating and the blood glucose response after eating.
There are two technical terms involved here:
The first one is GI (glycemic index), which was put forward by Dr. Jenkins in 1986, which reflects the rate and ability of sugar in food to raise blood sugar relative to glucose:
GI≤55, hypoglycemia index;
GI is 56-69, and the glycemic index is medium;
GI≥70, hyperglycemia index;
According to this index, the GI values of various fruits are: pitaya (25), cantaloupe (56), cherry (22), blueberry (34), cherry (reference cherry: 22), grape (43), apple (36), strawberry (40), banana (52) and banana.
The second index is GL (glycemic load) based on GI, which not only considers the rate at which sugar in food increases blood sugar, but also considers the sugar content in food.
Blood glucose load (GL)=(GI× grams of carbohydrate in food), 100.
GL≤ 10, food with low sugar load.
GL in 1 1- 19, the sugar load food.
GL≥20, food with high sugar load
According to this index analysis, the GL values of 500g fruits are as follows: pitaya (17.4), cantaloupe (22. 12), cherry (1.2) and blueberry (2 1.9). Kiwi (37.7), mango (35.5), papaya (2 1.2), pineapple (35.6), watermelon (20.9), longan (44.3) and litchi (45.65).
It can be seen that when replacing fruit powder (when the fruit consumption is more than 500g), the postprandial blood glucose load of the whole fruit powder is above 1 1, mostly above 20. Long-term fruit meal replacement may induce type 2 diabetes in people who are prone to diabetes.
03. Fruit meal replacement leads to malnutrition.
Fruit is rich in water, dietary fiber, minerals and vitamin C, and is also rich in plant active ingredients. Eating fruit helps to prevent constipation, replenish water and enhance resistance.
However, the content of protein in fruits is too low, iron, zinc and other elements are seriously insufficient, and B vitamins are not enough. If fruit is used instead of three meals, it will cause serious malnutrition.
Eating fruit meal replacement for a long time will lead to insufficient intake of protein, muscle loss, decreased metabolic rate and decreased blood sugar control ability. Even eating fish, eggs and milk for other meals can't make up for it.
Eating only fruit for one meal or even three meals will make the body muscles weak, afraid of cold, yellow face, easy to fatigue, indigestion and even edema, and will also cause irregular menstruation in women.
More importantly, once you return to a normal diet, you will rebound quickly.
04, fruit meal replacement to the hospital.
Obese people (body mass index ≥28) use fruit meal replacement to lose weight, which is more harmful!
Some time ago, a 2 1 year-old solitary old man was sent to ICU with fruit meal replacement and was diagnosed as ketoacidosis.
The customer kitten is a young man of 2 1 year. Generally speaking. At this age. The physical condition will not be too bad. Besides. Eating only fruit for dinner for a month seems much better than "junk food". However, when the kitten went to the emergency room for medical treatment, his symptoms were "dizziness, dry mouth and nausea".
The blood test results show that "the blood sugar content is 79.98 mmol/L, which is more than 10 times that of normal people. The blood pH value is 7.05 (normal blood pH value is 7 .35~7 .45), showing severe acidity. The diagnosis given by the hospital is "diabetic ketoacidosis".
Normal people will not have such a serious illness if they have fruit meal replacement for a month in a row. The fact is probably that the kitten used to have diabetes, but he didn't know it. This is a hidden internal cause.
Fruit meal replacement is an external cause. The kitten chose fruit for dinner in 65,438+0 months. This high blood sugar-loaded diet, like adding insult to injury, adds extra burden to his already weak islet β cells, leading to a rapid and substantial increase in blood sugar.
As a result, he crossed the common symptoms of diabetes, such as drinking more, eating more, urinating more and losing weight, and directly entered the dangerous acute complication state-diabetic ketoacidosis.
Therefore, for obese people, especially those with body mass index ≥28, male waist circumference ≥90cm or female waist circumference ≥85cm, blood sugar levels should be checked frequently, and fruit meal replacement is not allowed to lose weight.
Although the fruit is good, it should not be eaten in large quantities as a meal replacement, and the total consumption should be controlled. It is suggested that the consumption of fruits should be 100- 150g each time, and the consumption time of fruits should be scattered in the morning and afternoon, and 1-2 kinds of fruits can be selected as supplementary food every day.