We often see people recommending eating dragon fruit for weight loss in our circle of friends. If we consider dragon fruit as a person, it definitely looks unimpressive from the outside. However, its nutritional value is undeniable. So, is dragon fruit effective for weight loss?
【Can Dragon Fruit Help with Weight Loss?】
Although dragon fruit is not particularly sweet, it does contain a significant amount of sugar. Therefore, when using dragon fruit for weight loss, it is important to control the amount consumed, otherwise, you may still gain weight.
During a weight loss period, it is generally recommended to eat one dragon fruit in the morning and one in the evening, with 1-2 more for lunch. In total, do not consume more than 4 dragon fruits per day, and avoid eating them after 8 PM.
Using only dragon fruit for weight loss can show quick results. You can lose 2-3 kilograms in three days, and with exercise, you may be able to lose 5 kilograms. However, be aware that this approach may lead to rebound weight gain.
【The Principle of Dragon Fruit for Weight Loss】
It is recommended to only eat dragon fruit for dinner and not for all three meals. Although this method may result in slower weight loss, around 3-5 kilograms per month, it is less harmful to your overall health and reduces the risk of significant weight rebound.
Every 100 grams of dragon fruit contains 51 kilocalories and 1.9 grams of dietary fiber. Its low calorie content and high dietary fiber can effectively enhance the feeling of fullness, help control appetite, prevent constipation, and promote body detoxification. Compared to other fruits, dragon fruit contains almost no sucrose and fructose, with glucose being the main sugar component. Therefore, there is minimal concern that the sugar consumed will be converted into fat.
【Nutritional Composition of Dragon Fruit】
Dragon fruit is rich in nutrients. According to nutritionists, on average, every 100 grams of dragon fruit pulp contains 209 kilocalories, 85.8 grams of water, 1.1 grams of protein, 0.2 grams of fat, 12.5 grams of carbohydrates, 1.2 grams of dietary fiber, 0.5 grams of ash, 0.03 milligrams of vitamin B, 7 milligrams of vitamin C, 16 milligrams of sodium, 190 milligrams of potassium, 4 milligrams of calcium, 3 milligrams of magnesium, 27 milligrams of phosphorus, 0.3 milligrams of iron, and 0.7 milligrams of zinc.
1. Anthocyanins:
Dragon fruit contains abundant anthocyanins, especially the red-fleshed dragon fruit, which has a higher anthocyanin content. Anthocyanins have significant antioxidant effects, can prevent arteriosclerosis, and therefore help prevent heart disease and stroke. Anthocyanins can also counteract free radicals, have anti-aging effects, protect brain cells, and inhibit the occurrence of dementia.
2. Plant Protein:
Dragon fruit is also rich in plant proteins, which are rarely found in other fruits. These proteins can protect the gastric mucosa and combine with heavy metal components in the body to eliminate them, thus having a detoxifying effect.
3. Vitamin C:
Dragon fruit is rich in vitamin C and dietary fiber, which have the effects of beauty, weight loss, lowering blood sugar, moisturizing the intestines, and preventing colon cancer. Dragon fruit has a higher iron content than other fruits, which can prevent iron deficiency anemia.
