Eating fruits in THIS way can help you achieve weight loss

Fruits are very essential in our diet and lifestyle. But everything has to be taken in the right amount and precision of timing is vital. Likewise, if fruits with high calories, fiber, glucose, etc are taken during the wrong duration of the day with the wrong combinations then it would give a less beneficial impact on your health rather than lead you to weight gain or maybe some other health complications. So always keep these tips in mind:

Dr. Rohini Patil, MBBS & Certified Nutritionist says, “Opt for fruits that have a low glycemic index, such as berries, cherries, apples, and pears. These fruits release sugar into the bloodstream more slowly, helping to regulate blood sugar levels and prevent spikes that can contribute to weight gain.”

To make your fruit intake more balanced and satisfying, pair them with a source of protein. Consuming protein-rich foods like greek yoghurt, cottage cheese, or a handful of nuts alongside fruits can help control hunger and keep you feeling fuller for longer.

“While fruits are nutritious, consuming them on an empty stomach can cause a rapid rise in blood sugar levels. To avoid this, have fruits as part of a balanced meal or snack that includes protein, healthy fats, and whole grains,” advises Dr. Patil.

Even though fruits are healthy, they still contain natural sugars and calories. Be mindful of your portion sizes and avoid excessive consumption, especially if you're aiming to manage weight. Stick to recommended serving sizes and enjoy a variety of fruits throughout the day.

According to Dr. Patil, “Instead of solely relying on fruits as snacks, incorporate them into your meals for added nutrients and fiber. Add sliced fruits to salads, blend them into smoothies, or use them as toppings for whole-grain cereals or oatmeal.”

While fruit juices may seem convenient, they often lack the fiber content found in whole fruits and can be higher in sugar and calories. It's best to consume whole fruits to benefit from their fiber, which aids digestion and helps regulate appetite. Therefore, keep all of it in check to absorb most of the nutritional benefits of all seasonal fruits in the market.