Does eating only fruit and vegetables help with quick weight loss?

June 27, 2023 | 03:26 pm PT
I see many people only eating vegetables and fruits and avoiding starch and oil to lose weight. Does this method help with getting back in shape quickly and safely?

(Mai, 28 years old, Ha Giang)


When it comes to weight loss, you can incorporate a lot of fiber from vegetables, fruits, and oats to help you feel full for longer, reduce cravings, lower cholesterol, and consume fewer calories. A bowl of vegetables typically contains around 20 to 50 calories, while a bowl of rice contains about 130 calories.

However, solely relying on fiber can be dangerous as it can lead to nutrient deficiencies, fatigue, and excessive hunger due to insufficient energy intake. Additionally, each individual has different nutritional requirements, so it's not advisable to follow other people's eating regimen.

Moreover, it's important to choose fruits with low sugar content. Many people believe that eating a lot of fruit won't cause weight gain, or individuals who are overweight or obese can substitute rice with fruit to lose weight, but this approach is not effective.

Ripe fruits, especially sweet fruits, have a high sugar content, so consuming them in large quantities can provide a significant amount of energy to the body, making it difficult to lose weight.

If you want to avoid weight gain or lose weight, you should consume fruits with low sugar content, such as cucumbers, radishes, pomelos, dragon fruits, local apples, pears, oranges, and tangerines. Cucumbers and pomelos, in particular, can help reduce fat and excess triglycerides in the blood.

Cucumbers and radishes are suitable for individuals who are overweight or obese and have a habit of snacking because they are very low in calories and mainly composed of water. They provide the body with ample fiber, vitamins, and minerals.

In addition, effective weight loss is not about starving yourself. It’s about having a proper diet. You should balance the four main nutrient groups, including protein, carbohydrates, fats, vitamins, and minerals, to ensure that your body receives sufficient energy for healthy development, work, and study.

Furthermore, to lose weight, you should limit carbohydrates during dinner but not eliminate them completely. In your daily meals, remember some principles such as consuming fewer calories than your body burns, reducing rice consumption, and eating plenty of vegetables and fruits. Prioritize steamed or boiled dishes and limit fried and stir-fried foods.

Ensure that you drink 1.5 to 2 liters of water per day. Regularly drinking water in the morning after waking up and before each meal helps you feel full and reduces cravings. Increase physical activity to help your body burn excess energy, such as walking, cycling, going to the gym, or swimming.

*Associate Professor Nguyen Duy Thinh

The Institute of Biotechnology and Food Technology, Hanoi University of Science and Technology

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