The recommendation of Dr. Lilac is: citrus fruits. Citrus is rich in cellulose, plant active ingredients, pectin and organic acids, which help to slow down the rise of blood sugar. All kinds of oranges are often recommended to friends who are losing weight because of their large size and high water content.

If you lose weight, how should you eat citrus?

Common citrus fruits mainly include oranges, oranges, pomelos, lemons, and relatively rare pomelos (also called grapefruit). According to the recommendation of Dietary Guidelines for China Residents, you should consume 200 ~ 350g of fresh fruit every day.

Friends who lose weight can appropriately reduce the amount of fruit and eat a fist-sized amount every day.

1. citrus

An adult's fist-sized orange is about 200 grams. Oranges taste more sour than oranges and sweeter than lemons.

Generally speaking, it is best to eat before meals, and you can provide some satiety in advance to avoid eating too much at one meal; You can also choose to eat breakfast, which also helps to control the total calories.

Note: oranges can be eaten in three or two skins. If you are not careful, you will have the problem of eating too much.

2. orange

Among citrus fruits, oranges have the best taste. There are many varieties, such as sweet oranges, navel oranges and blood oranges.

Like oranges, you can eat a fist before meals and breakfast.

Note: Some people like to drink orange juice, but it is not recommended to lose weight.

After juicing, it is easy to drink too much juice at one time, and the process of juicing will cause the loss of easily oxidized nutrients in fruits.

3.grapefruit

A grapefruit weighs about 3 ~ 6 Jin, and eating 1 ~ 2 petals of grapefruit a day is almost enough.

Grapefruit may not be suitable for single dog who is losing weight, but it is suitable for many people to share. Of course, if you like it very much, you can still eat grapefruit in the refrigerator slowly. Peeled grapefruit peel can also be put in the refrigerator to deodorize.

Note: As for wanting to be honey grapefruit tea's friend, please think twice. Because honey grapefruit tea is actually sugar water, and it must be appropriate.

4. Grapefruit and grapefruit

Although grapefruit is also called "grapefruit", it is actually another imported fruit, so it is called "grapefruit".

A grapefruit weighs about 300 grams and tastes sweet and sour, much more delicious than domestic grapefruit. The disadvantage is that ... the price is a little expensive and it is not suitable for eating soil.

Note: Friends who take some antihypertensive drugs for a long time should not eat grapefruit, which may cause serious adverse reactions.

5. Lemon

Lemon, it is estimated that only exotic flowers with bad taste can eat one a day.

If you soak lemon slices in water, you can soak them for at least a week, which is much better than drinking boiled water. If you switch to a sweet drink, you will unconsciously reduce the sugar, and the refreshing taste is still very refreshing.

If the taste, price and size are considered comprehensively, a small orange that is not particularly sweet is most suitable for dieters. Domestic navel orange, which is common in the market, is a good choice.

Lemon diet, reliable?

Citrus fruits have these advantages, so that various weight loss methods based on them emerge one after another.

The popular "lemon diet" on the Internet is:

Drinking a lot of lemonade every day must be combined with 15 minutes of exercise, and you don't need dieting or fast food to lose weight.

It is said that the principle is that citric acid can inhibit fat accumulation, lemon fragrance can avoid stress eating, and lemonade can promote blood circulation and improve metabolism. But in general, lemon water is weak, so how many ingredients in the water can maintain magical effects? Very doubtful. In addition, a small amount of citric acid is beneficial to the repair of gastric mucosa and contributes to digestion and absorption.

The essence of the so-called "lemon diet" is to increase the satiety of the stomach by drinking plenty of water, dilute the gastric juice, eat as little as possible or even diet.

Dieting to lose weight in this way is likely to cause malnutrition and rebound in weight loss. Lemon diet is not reliable, and any "orange diet" is not reliable.

Refer to Dr. Lilac's popular science article:

Wang Rong's eating more citrus fruits helps to lose weight.

Editor/Li Huai