Can changing diet reduce cellulite? 3 Changes to combat dimples

Heather Campbell
 min read

Can changing diet reduce cellulite? It’s a frequently asked question by those who are seeking to get rid of their orange-peel skin.

Can changing diet reduce cellulite? 3 Changes to combat dimples

While there are many treatments and cures marketed to combat cellulite, you can already make a lot of impact on your own by just eating healthily in combination with regular exercise.

Changing diet is essential to reducing cellulite since you can’t reduce cellulite without changing your diet. Change your diet by eliminating sugar and focusing instead on fruits, vegetables, legumes, and lean proteins. Eat and drink regularly and allow yourself to cheat once in a while.

We’ll discuss each of these diet change tips in detail below, so keep scrolling to read the details.

Can changing diet reduce cellulite? Introduction

It’s all about making 3 changes to your diet to help you get rid of fat and cellulite, build lean muscle and keep cellulite from coming back.

By simply remembering these 3 changes and applying them, you won’t have to worry about counting calories.

No sugar: Diet change 1 to reduce cellulite

This means both sugar in packets, cubes, etc., and sugar in processed foods.

Stay away from “unnatural” “white” carbohydrates (like white bread, white pasta, etc.) as much as possible.

One cheat day per week: Diet change 2 to reduce cellulite

You have a “cheat” day each week.

That is, on the cheat day you are free to eat whatever you want (and yes even sugar).

This “cheat” day is important to last until the end without bingeing.

List of foods to focus on: Diet change 3 to reduce cellulite

Choose only foods from the list below (these are just examples, but stick to this logic) to prepare a meal.

Once you have reached your goal, you will have developed new habits. Of course you can adapt these rules to your lifestyle.

Eat all the fruits, vegetables, legumes and lean protein sources you want.

Example of a list of foods that are good for the fight against cellulite:

Protein-rich foods

Grass-fed or organic proteins are preferable but not mandatory:

  • Chicken breast, chicken legs, chicken breast
  • Turkey breast
  • Whole eggs
  • Lean beef
  • Fish
  • Plain yogurt (you can add fresh fruit and honey or vanilla extract)
  • Fat-free or reduced-fat milk


  • Lettuce
  • Spinach
  • Asparagus
  • Tomato
  • Mixed vegetables
  • Broccoli
  • Cabbage


  • Grapefruit
  • Apples
  • Blueberries, blackberries, raspberries


  • Beans
  • Lentils

As sources of carbohydrates you should avoid eating processed foods like white pasta, white rice, etc.

I recommend whole grain pasta, brown rice, yams, sweet potatoes, yellow bananas, plantains to mention a few.

Just try to get your carbs from “unprocessed” foods.

You prepare them. Processed foods made from “whole” ingredients (wholemeal flour, whole grains and wheats, etc.) are OK.

You can eat any of these foods mixed together as you like.

For variety, change the combinations, seasonings, types of cooking (barbecue, grilled, oven, etc.).

How many meals per day?

You should have at least 4 meals a day and ideally 5 meals a day.

When we talk about “meals”, we also mean snacks.

4 meals (incl. 1 snack)

  • Breakfast
  • Snack
  • Lunch
  • Dinner

5 meals (incl. 2 snacks)

  • Breakfast
  • 1st snack
  • Lunch
  • 2nd snack
  • Dinner

All snacks are fruits and/or vegetables and a light protein intake (e.g. a little cheese, ham, plain yogurt, etc.).

Most of the carbohydrates will come from slow glycemic index foods (such as sweet potatoes, brown rice, etc.) and consumed during the main meals.

Drink a lot of low-calorie fluids

  • Drink a lot of water (between 2 and 4 liters per day)
  • Your beverages should be calorie-free or low-calorie

Why the cheat day is important in the fight against cellulite

It is really important to help you get rid of your cellulite.

Why? Without going into detail, this cheat day maintains the fat burning system that is set up.

It keeps you sane. You know that on cheat day, you can let go and enjoy some foods, like desserts, cake, ice cream, sweets, etc.

Can changing diet reduce cellulite? Conclusion

Changing your diet can absolutely help to reduce cellulite. There’s no question about it. In fact, it is a necessity if you ever hope to get rid of your dimpled skin.

Just make sensible dietary choices and feel free to treat yourself once a week to keep you going.

If you want to maximize your cellulite loss, you can also consider combining a varied and balanced diet, as discussed above, with specific treatments to reduce your cellulite:

About Heather Campbell

As a nutritionist, my field of specialization is science-based nutritional advice but more importantly, it is my goal to share capturing and inspiring stories, examples and solutions which can help plus-size individuals overcome their specific difficulties. Read More