Can pre-meal fruit help lose weight? Nutritionist: Avoid drinking juice before meals

The amount of activity in winter is reduced, and I worry that I will gain weight as usual. Is it helpful to eat some fruit before meals? Nutritionists think it is feasible, but they should still remind that the amount of fruit before meals should be adjusted according to the sweetness. If you eat too many high-sugar fruits, it will still cause a hot and overflowing amount. If you have to chew it and drink a large glass of juice, it may not only be too hot, but also accelerate fat production.

According to the World Health Organization's recommendations, adults' daily sugar intake should be 10% lower than the total hot amount, as low as 5% more ideal. In other words, if an adult recommends that the daily intake of 2,000 calories, the daily intake of sugar should be less than 100 to 200 calories. If the daily intake of 4 calories per gram of sugar should be less than 50 grams.

Li Yushan, a nutritionist at Xinguang Hospital, said that the sweetness of fruits mainly depends on the sugar content. A piece of fruit with a size of fist contains about 10 to 15 grams of sugar. If you eat a lot of high-sweet fruits, plus the sugar from other foods and beverages, it is easy to exceed the recommended daily amount.

Li Yushan said that you can first check the sugar content of the fruit you like to eat, and then calculate how many servings you can eat before each meal. Remember to calculate a little less so that you can reserve some space for the sugar intake from other foods. Basically, the sweeter the fruit, the more you need to be prepared. Especially if the purpose of taking fruits is to increase your foot feel before meals, it is recommended that chewy, high-quality, and low-sugar fruits are the first choice, such as bakery, apple, and tomato.

Li Yushan said that eating fruit before meals comes from not only the fruit itself, but also a large part of it comes from chewing this action, which will stimulate the eating habits of the brain. Therefore, if you have to chew and eat too quickly, the effect will be greatly reduced, and don’t be too fast, thinking that drinking a large glass of juice is enough.

Li Yushan said that to squeeze out a glass of beef juice, a lot of fruit is needed, and some even need to add milk. If you drink this cup, the amount of hotter you will definitely exceed one serving of fruit. Juice usually gets over filtered, and the benefits of high-quality filling are gone. In addition, the liquid fructose will cause a rapid increase in blood sugar, accelerate the synthesis of fat, and make preparations for fat before eating a regular meal. Therefore, you should avoid drinking juice before meals.