March 11, 2025
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Recently, a user posed an interesting question to our panel of expert physicians and nutritionists. The query was about swapping dinner for a single fruit as a strategy for weight loss and feeling lighter. This particular user is 45 years old, stands at 5 feet 6 inches, and weighs 80 kg, with a specific concern about belly fat. Here’s the detailed advice provided by Dr. Hajira Taranum, MSc Nutrition and Dietetics, and some additional insights.
User’s Question
Hello Doctor, Dinner Swap: Fruit Instead of Food – Good Move or Misstep? I am 45 years old, 5 feet 6 inches tall, and weigh 80 kg. I have belly fat, so I am practicing skipping dinner and eating only one fruit. Lately, I feel lighter. My question is, am I doing the right thing or wrong? Can you advise me on this?
Expert Advice from Dr. Hajira Taranum
Skipping dinner over fruit is okay; however, sustenance is the challenge. To your fruit bowl, low-fat yoghurt with chia seeds can be added. You can also add raw vegetables alternatively.
Breaking Down the Advice
Nutritional Balance
While skipping dinner and having fruit can make you feel lighter, it’s essential to ensure that you are getting a balanced intake of nutrients. Fruits are rich in vitamins and fiber but may lack sufficient protein and healthy fats needed for overall health.
Adding Protein and Healthy Fats
To make your dinner more sustaining, Dr. Taranum suggests adding low-fat yoghurt, which provides protein and probiotics beneficial for gut health.
Including chia seeds not only adds a source of healthy fats but also offers additional fiber and protein, helping you feel fuller for longer.
Incorporating Vegetables:
Alternating between fruits and raw vegetables can diversify your nutrient intake. Vegetables like carrots, cucumbers, and bell peppers are low in calories but high in vitamins and minerals.
Practical Tips
Variety is Key
Ensure you mix up the types of fruits and vegetables you consume to cover a broad spectrum of nutrients.
Portion Control:
Be mindful of portion sizes to avoid overconsumption of natural sugars found in fruits.
Stay Hydrated
Drink plenty of water throughout the day to stay hydrated and aid digestion.
Conclusion
Skipping dinner in favor of a fruit bowl can be a good start for weight loss and feeling lighter. However, for long-term health and sustained energy levels, incorporating low-fat yoghurt, chia seeds, and a variety of raw vegetables can provide a more balanced and nutritious approach. Always consider your overall dietary patterns and consult with a nutritionist for personalized advice.
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