How to Eat Fruit for Breakfast & Lunch to Lose Weight


Eating moderate amounts of fruit is effective in losing weight, as fruits are high in nutrients and fiber. Although you can lose weight by only eating fruits for breakfast and lunch, you may find that you lose more weight if you add carbohydrates and protein to these meals. For example, instead of eating only berries, an apple and a banana for lunch, try eating berries, an apple and 5 oz. of low-fat chicken breast. The combination of fiber from the fruit and protein from the chicken will help you to feel fuller longer, ultimately helping you to lose those extra pounds.

Things You'll Need

  • Fresh and frozen fruits
  • Vegetables
  • Whole-grain products
  • Chicken, low-fat steak, fish or tofu
  • Water

Eat Fruit Along With a Healthy, Balanced Diet

  • Incorporate fiber-rich foods into your breakfast and lunch. They will require more chewing and they may take longer to eat. They are also generally lower in calories than other foods. These factors are believed to assist in the control of overall body weight, according to the Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts.

  • Eat fruits that are highest in fiber, so that they may help you stay full longer. These include oranges, apples, berries (especially blueberries, blackberries and raspberries), pears, grapefruit, melon, dried apricots and prunes.

  • Eat a well-balanced dinner that includes protein, vegetables and whole grains. For example, a balanced dinner could include grilled chicken or salmon with 1 cup of asparagus and 1/2 cup of couscous or whole-grain rice. The balance of these other food groups along with your fruit intake will make for a healthier diet.

  • Devise a diet plan and stick with it. Here is a sample menu for one day:
    Breakfast: 1/2-cup soy milk poured over 1-cup berries, sprinkled with 1-tbsp. flaxseed
    Lunch: 2-cups fruit salad (including grapes, cantaloupe, blueberries and strawberries). Optional addition: 10 almonds
    Dinner: 5-oz. grilled fish, low-fat steak, grilled chicken or tofu, 1-cup broccoli and 1/2-cup whole-grain rice
    Optional snack: mixture of dried apricots, dried cranberries and dried mango

Tips & Warnings

  • Slowly add more fruits into your diet each day, so that your stomach does not become upset due to fiber overload.
  • For fruit that does not require the removal of its skin (such as bananas, cantaloupe, watermelon and pineapple), buy organic to decrease your risk of ingesting pesticides.
  • If the fruits you enjoy are unavailable or out of season, buy them in frozen forms that contain no added sugar.
  • Drink plenty of water (at least 8 glasses a day) to help fiber move through your body's intestinal track.
  • Always consult your doctor or dietitian before beginning any diet plan.
  • Do not consume a diet of fruit and only fruit.
  • Be warned that fruit contains high amounts of fiber, so you may experience an increase in bowel movements until your body adjusts to this diet.

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