Can I lose weight by replacing dinner with fruit

Dinner is a must, and there is nothing wrong with replacing dinner with fruit occasionally, but if you do this every day, it will have a greater impact on your health. After all, the nutrients in fruit are not as balanced as meals, and it will cause nutritional problems over a long period of time. For people who are losing weight, eating fruit alone is not conducive to the effect of weight loss. You should eat some carbohydrates and some vegetables appropriately.

Replace dinner with fruit for weight loss

Even though it doesn't sound so scientific, in fact, replacing dinner with fruit is an acceptable way to control calories compared to not eating after noon.

Of course, in order to prevent you from experiencing symptoms such as severe hair loss, missed menstruation, decreased resistance, poor skin, and bad temper. If you only eat fruit for dinner, you must pay attention to the nutritional combination of food at breakfast and lunch to replenish your nutrition.

Nutritional advantages of fruits: rich in vitamin C, with certain carbohydrates (sugar and dietary fiber)

Nutritional shortcomings of fruits: insufficient protein, B vitamins, vitamins A, D, E, K, etc.

In order to make up for the above shortcomings of fruits, if you eat only fruits for dinner to lose weight, you must -

1. Make sure to supplement enough protein for the day during breakfast and lunch. High-quality protein foods such as eggs, milk, lean meat, fish and shrimp, etc. Eat at least one boiled egg, a glass of milk, and a tennis ball-sized piece of meat (no fatty meat) every day.

2. Sufficient staple food: Replace one-third of white rice and flour with various coarse grains and beans to supplement B vitamins and vitamin E. Eat at least 3 small bowls of staple food every day.

3. Be selective about the fruits you eat for dinner.

Any fruit that is not too sweet and low in energy, such as guava, kiwi, dragon fruit, strawberry, citrus, etc., can be eaten, and the quantity should not exceed 500 grams (a medium-sized apple is about 250 grams). Fruits with a high glycemic index, such as watermelon, cannot be eaten indefinitely. Eating too much fruit can also cause excess sugar, which is not conducive to weight loss.

4. Midnight snack: If you are very hungry before going to bed, do not eat high-calorie, low-nutrition foods such as biscuits and instant noodles. You can drink a glass of milk or yogurt.

5. Be sure to pay attention to calcium supplementation: Chinese residents generally have insufficient calcium intake, and calcium deficiency is most likely during weight loss, so friends who are losing weight must pay close attention to calcium supply. It is recommended to have a glass of milk or yogurt, a portion of soy products and a portion of green leafy vegetables in a day. This ensures that the calcium supply is basically adequate.

6. In order to avoid anemia, vitamin deficiency, etc., you can add a multivitamin mineral pill and take it with breakfast or lunch. Adequate micronutrients are also beneficial for fat burning.

7. Be sure to exercise and don’t just rely on controlling your diet to lose weight. Only exercise can make you lose weight and become healthier.