Trying to lose weight by eating only fruits? Be careful, as it may lead to gaining more weight!

The Myths About Fruits During a Fat Loss Phase
Can you eat fruits at night while losing weight?

👉There's a saying among nutritionists : 'Fruits eaten in the morning are like gold, in the afternoon like silver, and at night like copper.' Since most people are less active in the evening and in a resting state, it's harder to burn off the fructose from fruits, leading to fat accumulation. Also, don’t think you can replace meals with fruit to lose weight!

Tips for Eating Fruits During a Fat Loss Phase : 

Try to eat fruits in the morning or before sunset to consume your daily portion. During a fat loss phase, it's advisable to choose low-calorie, low-sugar fruits such as grapefruit, strawberries, blueberries, apples, and kiwis.

Is drinking fruit juice the same as eating whole fruits?

Fruits generally contain high levels of sugar, but choosing to chew fruits not only allows you to intake more fiber but also prolongs the eating duration, helping to avoid sharp fluctuations in blood sugar levels.

Tips for Eating Fruits During a Fat Loss Phase : 

Choose to eat fruits rather than drink them ; if you want to have fruit juice, it’s recommended to mix it with a large amount of vegetables to balance the sugar content in the juice.

Break the habit of eating fruits after meals to prevent post-meal blood sugar spikes!

Can fruits be eaten on an empty stomach?

👉When consuming fruits on an empty stomach, it's important to choose the right types. Fruits contain high levels of simple sugars that can be rapidly absorbed, affecting blood sugar levels. Opt for low glycemic index fruits, such as cherry tomatoes, papaya, plums, peaches, and pears.

Tips for Eating Fruits During a Fat Loss Phase : 

Compared to other sugars, fructose is more easily converted into visceral fat. The process of fat formation: When fructose is consumed, it is rapidly absorbed by the liver without needing insulin for conversion. Studies have shown that the small intestine can metabolize a maximum of 0.5 grams of fructose per kilogram of body weight daily. For example, a 60 kg adult should limit their fructose intake to no more than 30 grams per day to avoid concerns about fatty liver.

How to Eat Fruits During a Fat Loss Phase?

During weight management, how to eat fruits correctly?

👉According to the CRD (Calorie Restriction Dietary) plan,

the following three points are crucial :

Eat how much : 

👉Eat one fist-sized portion daily, approximately 100-150 grams.

 Choose low GI fruit：

👉Recommended for fruits with a low glycemic index (GI) to stabilize blood sugar levels and reduce fat accumulation.

Avoid fruit products :

👉Fruit products not only lose the natural aroma and other characteristics of fresh fruits, but they also often have added sugars, which increase calorie density.