Can eating fruits without meals at night help with weight loss

Skipping meals at night and only eating fruits usually cannot achieve the scientific weight loss effect, which may lead to metabolic decline or weight rebound due to nutritional imbalance. Weight loss can be achieved through reasonable control of total calories, balanced diet, and increased exercise. Although fruits are rich in vitamins and dietary fiber, most of them have high sugar content. Long term use of fruits as a substitute for dinner may lead to insufficient calorie intake or excessive sugar content. When there is a lack of calories, the body will break down muscles to provide energy, reducing the basal metabolic rate; Excessive fructose may be converted into fat accumulation. Some fruits such as watermelon and lychee have a high glycemic index, which is not conducive to blood sugar stability. In addition, fruits lack high-quality protein and essential fatty acids, and a long-term single diet can easily lead to problems such as malnutrition and weakened immunity.

Scientific weight loss advice: Control the daily calorie deficit within 500 calories, and pair low GI fruits and high-quality protein foods with dinner, such as apples with sugar free yogurt. Avoid consuming large amounts of acidic fruits on an empty stomach to stimulate the gastrointestinal tract. Overweight or obese individuals should develop a diet plan based on their individual circumstances, and adjust it if necessary under the guidance of a nutritionist.

Maintain regular three meals and reduce the amount of staple food for dinner, but it should include protein and vegetables. Engage in moderate intensity exercise for at least 150 minutes per week, such as brisk walking, swimming, etc. If there is no long-term change in weight or symptoms such as fatigue and hair loss occur, it is recommended to seek medical examination for endocrine or metabolic diseases.