Nutritionists say that eating grapefruit, apples, or pineapple at night does not cause weight gain but also helps reduce belly fat effectively.
Reducing belly fat is always the top goal in the process of improving body shape and maintaining health. While many people worry that eating fruit at night can cause weight gain, nutritionists say this is not really true. If you choose the right type of fruit, the right dosage, and the right time to eat, reducing belly fat will be even more effective.
According to nutritionist Lisa Moskovitz, CEO of NY Nutrition Group (USA), some fruits with a low glycemic index, rich in fiber and antioxidant compounds, can help burn belly fat, improve the digestive system, and control overall calorie intake if eaten at night, instead of desserts rich in starch or sugar.
Grapefruit - a widely studied fruit that helps reduce belly fat
Eating grapefruit before bed improves blood sugar, reduces overnight fat storage, and promotes a slimmer body composition.
Eating grapefruit before dinner improves blood sugar, reduces overnight fat storage, and supports belly fat loss.
A study published in the Journal of Medicinal Food found that eating half a grapefruit before dinner for 12 weeks can help you lose an average of 1.6 kg and significantly reduce your waistline. Grapefruit contains many enzymes that support the process of breaking down fat, and is also very low in calories but rich in vitamin C and fiber, helping to create a feeling of fullness for a long time.
Kiwi - aids digestion and controls blood sugar.
According to nutritionist Brooke Schantz, kiwi contains a lot of actinidin - a digestive enzyme that helps soothe the stomach and supports the process of breaking down protein, and has a low glycemic index, so it does not cause a sudden increase in insulin. Eating kiwi at night helps stabilize digestion, thereby supporting belly fat loss.
Apples - low in calories, rich in soluble fiber
The natural sweetness of apples helps satisfy sugar cravings without having to eat unhealthy snacks.
An average apple contains only about 95 kcal but provides up to 4g of fiber, especially pectin - a soluble fiber that helps prolong digestion time, controlling hunger. According to a report from the Japanese Institute of Nutrition, apples contain polyphenol compounds that improve fat metabolism and reduce belly fat.
Pineapple - promotes metabolism and fights inflammation.
Pineapple contains bromelain, a natural enzyme that has anti-inflammatory effects, helps reduce bloating, and improves digestion. A study published in Planta Medica also showed that bromelain can inhibit fat formation at the cellular level. However, it is important to note that pineapple should be eaten in moderation because it is a naturally sweet fruit.
Blueberries - rich in antioxidants, support visceral fat reduction
Blueberries are rich in anthocyanins - a group of antioxidants that help improve insulin sensitivity and increase the body's ability to burn fat. A study from the University of Michigan (USA) found that a diet rich in blueberries can help reduce belly fat and improve metabolic indices.
Papaya - light stomach, prevents fat accumulation.
Papaya contains papain, a natural enzyme that helps break down proteins, reducing bloating after dinner. In addition, papaya also helps regulate bowel movements and contains a lot of water, low in calories, making it an ideal choice to end the day of eating without worrying about fat accumulation.
Pear - a 'strategy' to prevent late-night cravings
Pear has a naturally sweet taste, suitable for eating after dinner instead of desserts containing a lot of sugar and starch.
Pears have a naturally mild sweetness, which helps to satisfy sweet cravings in the evening without causing weight gain. A study published in Appetite found that people who ate pears as a late-night snack tended to eat fewer calories the next day, while also improving satiety and reducing fat accumulation.
According to Harvard nutritionists, it is important not only which fruit you eat but also how much and when you eat it. In the evening, if you feel hungry after dinner, you can choose a serving of fruit (equivalent to an apple, ½ grapefruit, or a small cup of fresh blueberries), and eat about 1-2 hours before going to bed. Avoid eating fruit right before bed to avoid affecting digestion.
Fruit is not only a rich source of nutrients but also a powerful "assistant" to help lose weight if used properly. Instead of completely eliminating fruit in the evening, make smart choices to satisfy your taste buds and support safe and scientific belly fat loss.
(According to Healthline)