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Article: 5 fruits to lose weight and the best time to eat them

5 Früchte zum Abnehmen und die beste Zeit, sie zu essen

5 fruits to lose weight and the best time to eat them

Eat yourself slim: How certain fruits can boost your metabolism, help burn fat and prevent cardiovascular disease.

Fruit is often avoided during diets because of its fructose content. However, Cheng Hanyu, a nutritionist from Taiwan, advises that, if chosen correctly, fruit can provide nutrients that keep the metabolism healthy, help burn fat and prevent cardiovascular disease.

According to Hanyu, these five fruits can promote weight loss:

  1. TomatoesAlthoughoften not recognized as such, tomatoes are a fruit. According to the German Federal Center for Nutrition, 100 g of tomatoes contain only 17 calories. However, they contain many healthy nutrients such as vitamin C, fiber, lycopene and flavonoids. These ingredients have antioxidant properties, i.e. they help the body to fight off harmful substances. As a result, they can reduce the risk of diseases caused by inflammation - including obesity and cardiovascular problems.
    A Taiwanese study from 2015, published in the journal Nutrition, showed that daily consumption of 280ml of tomato juice over two months "significantly reduced" the waist circumference, body mass index and serum cholesterol levels of the women taking part.
  2. Berries
    Berries, including blueberries, cranberries, strawberries and blackberries, are high in fiber and low in calories. For example, 100 g of strawberries provide an average of only 32 calories. Berries contain a lot of anthocyanins. According to studies, these substances are known to act as a protective shield against harmful influences. They also help to break down fat in the liver and promote the processing of existing body fat.
  3. Kiwifruit
    A 100 g portion of kiwifruit contains around 61 calories. Kiwis contain a lot of vitamin C, folic acid and fiber and are also tasty. A study by the University of Otago in New Zealand published in the journal Nutrients in 2018 showed that eating kiwis for 12 weeks lowered blood pressure and reduced waist circumference by 3.1 centimetres.
  4. Guavas
    These colorful tropical fruits, with their unmistakable tart taste, provide 68 calories per100 grams. They are rich in vitamin C, potassium and fiber. Dietary fiber has the property of swelling up in the stomach and thus creating a feeling of satiety. This helps to prevent hunger pangs. Vitamin C, in turn, helps the body to process cholesterol better and thus reduce cholesterol levels in the body, as studies have shown.
  5. Melons
    Different types of melon contain an average of 36 calories per100g. Their low calorie content and high water content make them ideal for a weight-reducing diet. Melons contain a lot of potassium. This mineral has an important function in the body: it helps to get rid of excess salt (sodium). This can help to reduce water retention, which can lead to swollen legs, for example. Melons are also rich in valuable nutrients. Among other things, they provide copper and potassium as well as vitamins C and B6. All of these substances are important for various functions in the body.

When is the best time to eat fruit?

According to nutritionist Cheng Hanyu, the best time to eat fruit depends on various scenarios:

Before meals
If you are on a low-calorie diet, eating fruit before meals can increase the feeling of fullness and thus prevent cravings.

After meals
Fruit such as papaya, kiwi and pineapple eaten after meals aids digestion and boosts the metabolism.

After exercise
Fruit containing a high amount of organic acids should ideally be consumed within an hour of exercise. These acids help to replenish the body's energy stores in the form of glycogen and also support the repair of muscles that have been strained during exercise.

According to Hanyu, people who suffer from gastroesophageal reflux disease - where stomach acid flows back into the oesophagus and causes heartburn - should avoid acidic fruits such as citrus fruits. Instead, fruits such as bananas, melons, apples and pears are a better choice as they are generally better tolerated.


Christy Prais

This article first appeared on under the title "5 Fruits to Help You Lose Weight and the Best Time to Eat Them" (German editing kr, cs) and does not replace medical advice. If you have any health questions, please consult a doctor.

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