How many vegetables and fruits should you eat in a day during weight loss? How to eat vegetables and fruits during weight loss?

We all know that many female friends often lose weight in order to maintain a slim figure, especially those who love beauty. When losing weight, it is generally necessary to control diet and not eat high-calorie foods, so many people will eat vegetables and fruits. So how much fruit should you eat a day during weight loss? Let's take a closer look!

How much fruit should you eat in a day while losing weight?

Control the amount of fruit to 100-200 grams per day, which is equivalent to half to one apple.

We have repeatedly emphasized that fruit should be limited. The "Dietary Guidelines for Chinese Residents 2016" recommends 200-350 grams of fruit per day under a diet of 1600-2400 kcal. Please note that we need to have a 500 kcal energy gap during weight loss, which is not enough to reach this energy value, which means that we need to eat less fruit than this recommended amount. Then the latest edition of our medical textbook, the newly published 9th edition of the internal medicine textbook, clearly states that 100-200 grams of fruit is required for nutritional treatment of obesity. On July 10 this year, the top international journal "British Journal" published a study stating that drinking 100 ml of sugary drinks every day increases the risk of overall cancer by 18%, the risk of lactic acid cancer by 22%, and the same is true for pure fruit juice. Are you surprised after reading it? Fruits, which have always been defined as healthy foods, and self-squeezed juices that have always been considered to be beauty and detoxification, are actually compared with junk foods such as sugary drinks. A cup of 100 ml a day greatly increases the risk of cancer. Why? Sugar, they are all rich in dietary fiber and vitamins. Why do fruits taste better than vegetables? Sugar. Fruits contain a lot of glucose and fructose. Glucose is directly absorbed and turned into blood sugar, which causes insulin to rise and fat to grow. Fructose is metabolized in the liver and finally turned into glucose. Compared with glucose, fructose can bypass the rate-limiting enzyme of glycolysis and turn into fat faster, mainly visceral fat, which is more likely to grow into a big belly and fatty liver. Fruits taste good because they contain sugar, and sugar is easy to grow fat, so if you want to lose weight, you have to control your mouth and control your fruit intake.

How should we choose fruits? The key is to control sugar. Avoid fruits with high sugar content or those that raise blood sugar levels quickly.

You may not check before eating fruits, so just remember a few high-sugar ones and don't choose them. The summary is as follows:

Various dates (red dates, big dates, etc.), various bananas (bananas, plantains, etc.), various melons (watermelon, cantaloupe, cantaloupe), durian, mangosteen, lychee, longan, and jackfruit.

How many vegetables should you eat a day during weight loss?

The daily intake of vegetables should be more than 500 grams.

During weight loss, vegetables provide low calories, large amounts of dietary fiber and vitamins, and a good sense of fullness, making them an indispensable staple on the weight loss table. Although studies have found that eating more than 500 grams a day is not good for the body, it is definitely not harmful.

Nutritional characteristics: Fresh vegetables contain 65-95% water, rich in vitamins, minerals, dietary fiber and plant compounds. Low in calories, generally less than 30kcal/100g. Dietary fiber is about 2%.

How to eat vegetables and fruits during weight loss

(1) Focus on freshness

Fresh fruits and vegetables have high water content, rich nutrition and fresh taste. If fruits and vegetables are left for too long or have rotted, they will not only lose nutrients, but also increase nitrite, which is harmful to the body.

(2) Select "color"

Let's talk about vegetables first. According to color, they can be divided into two categories: dark and light vegetables. Dark vegetables refer to dark green, red, orange and purple vegetables, which are richer in nutrition and higher in vitamins. For vegetables, dark vegetables should account for more than half of the total daily intake.

Green: All green vegetables.

Red: tomatoes, red peppers, etc.

Purple: red amaranth, purple cabbage, etc.

Fruits of different colors have different nutrient contents. Eating more different fruits can help you intake more different nutrients, which is more beneficial to your health.

(3) Multiple "products"

There are many kinds of fruits and vegetables, each with different nutritional characteristics. In order to have a balanced diet and fully absorb a variety of different nutrients, you should change varieties frequently, preferably more than 5 kinds a day.

(4) Current season

Try to choose seasonal fruits and vegetables. Off-season vegetables violate the natural growth rules and use a lot of pesticides and chemicals. This leads to an increase in harmful substances, a decrease in nutrients, and a poor taste.