Three meals a day, fruit based weight loss recipe

A weight loss diet that combines three meals a day with fruits should ensure a balanced nutrition. It is recommended to choose low sugar and high fiber fruits and control the total amount. During weight loss, it is recommended to consume fruits such as apples, grapefruits, blueberries, strawberries, and kiwis in moderation, along with high-quality protein and whole grains, to avoid malnutrition caused by a single diet.

1. Breakfast pairing

For breakfast, you can choose half a grapefruit with whole wheat bread and eggs. Pomelo is rich in vitamin C and naringin, which help promote fat metabolism; Whole wheat bread provides complex carbohydrates, while eggs supplement high-quality protein, which can prolong satiety. Avoid using high sugar fruits such as mangoes and lychees as breakfast staple foods as they may cause blood sugar fluctuations.

2. Lunch Match

It is recommended to use 100g chicken breast with 200g mixed vegetables and 1 apple for lunch. Apple pectin can slow down gastric emptying, while dietary fiber helps control appetite. Chicken breast provides lean protein and mixed vegetables increase trace element intake. Be careful not to overeat fruits with the main course to avoid exceeding the total amount of carbohydrates.

III. Dinner Match

For dinner, it is suitable to choose 150g steamed fish with 150g broccoli and 10 blueberries. Blueberries contain anthocyanins that have anti-inflammatory effects and are suitable for consumption at night due to their low sugar content. Fish provide omega-3 fatty acids, while broccoli is rich in dietary fiber. Avoid using only high water fruits such as watermelon for dinner, as it may lead to nighttime hunger.

4. Additional Meal Options

You can choose 1 kiwi fruit or 10 strawberries as an additional meal between two meals. Kiwi's protease helps with protein digestion, while strawberries are rich in antioxidants. The amount of fruit added to each meal should be controlled within 100 grams to avoid affecting the appetite for the main meal. It is not recommended to include high calorie fruits such as bananas and durians as regular snacks.

V. Precautions

It is recommended that the total amount of fruit per day should be 200-350g, and patients with diabetes should be halved. Citrus fruits should be avoided from being taken with lipid-lowering drugs as it may affect their efficacy. Long term single fruit weight loss may lead to anemia and hair loss, and should be accompanied by foods such as nuts and dairy products. When symptoms such as dizziness and fatigue occur, the dietary structure should be adjusted. During weight loss, in addition to controlling fruit intake, it is recommended to drink 1500-2000 milliliters of water daily and engage in 3-5 aerobic exercises per week. The main cooking method is steaming and boiling, reducing the use of oil. Regularly monitor changes in body fat percentage. If there is no sustained weight loss or menstrual disorders, consult a nutritionist in a timely manner to adjust the plan. Maintaining a regular daily routine helps stabilize the basal metabolic rate.