Summer is the season with the most abundant variety of fruits, and many women trying to lose weight choose fruit as a meal replacement. While fruit can indeed aid in weight loss, incorrect consumption can not only fail to help you lose weight but may even lead to weight gain! Below, we'll guide you through the correct methods for using fruit for weight loss.

　　Claim 1: The sweeter the fruit, the higher its sugar content.

　　This statement is generally correct for the same type of fruit, but it may not be correct for different types of fruit. This is because sweetness is not only related to the amount of sugar, but also to the type of sugar (for example, fructose is sweeter than sucrose) and acidity.

　　Statement 2: Don't eat fruit before meals.

　　Incorrect. Eating fruit before meals will neither affect digestion and absorption nor increase the total amount of food consumed; it is perfectly fine.

　　Claim 3: Eating fruit before meals helps with weight loss.

　　That's correct. Compared to staple foods and meats, fruits are bulky but low in calories, which helps reduce calorie intake at main meals and thus aids in weight loss. Of course, whether or not you lose weight ultimately depends on your total food intake and exercise levels.

　　Claim 4: Eating fruit after meals can easily lead to weight gain.

　　Correct. If you've already eaten a full meal, forcing yourself to eat more fruit afterwards increases your energy intake, stretches your stomach, and can easily lead to obesity.

　　Claim 5: Don't eat fruit before bed.

　　Mostly correct. Avoid eating anything before bed, including fruit. However, eating fruit an hour or two before bed should be fine, especially for those who don't have time to eat fruit at other times.

　　Claim 6: Fruits raise blood sugar quickly, so they are not suitable for diabetics .

　　Incorrect. Only some fruits, such as watermelon, banana, and pineapple, have a high glycemic index (GI) and raise blood sugar quickly, while most other fruits, such as apples, pears, grapes, peaches, and oranges, do not raise blood sugar quickly.

　　Claim 7: Fruits are all low-energy foods.

　　Incorrect. Most fruits have a high water content and provide only a small amount of energy, but some fruits, such as bananas, contain a lot of energy, comparable to potatoes; durian also has a significant amount of energy due to its high fat content. Even with low-energy fruits, if you eat a lot of them in a day, your energy intake may still exceed your recommended limit.

　　Claim 8: Fruits can replace vegetables

　　Incorrect. Fruits and vegetables have very different nutritional characteristics and cannot replace each other.