Best recipe for reducing cellulite: The breakfast, lunch, dinner, dessert and snack you need to combat the condition up to 90% of women have

Woman eating berries / Cellulite

Women can reduce the appearance of cellulite with diet changes

Anna Barry

By Anna Barry

Published: 21/04/2024

- 09:00

Cellulite is a condition skin that most women suffer from - and some men too - but very few people know how to minimise. GB News looks at the best meal plans to achieve your beauty goals

Constructing a meal plan is typically done with weight loss in mind. However, the right breakfasts, lunches, dinners, desserts and snacks can also help improve your skin, hair and nails.

According to two nutritionists, a healthy diet - and perhaps some specific food choices - could reduce the appearance of cellulite.

According to a study published in the National Library of Medicine, cellulite affects between 80 to 90 per cent of women. It's also believed that the condition affects 10 per cent of men.

We may all know what it looks like, but what actually is it? Medical director of Cosmedics skin clinics Dr Ross Perry told GB News: "Cellulite is the lumpy appearance of skin most commonly found on the thighs, stomach, and bottom area.

Woman with cellulite

Cellulite affects between 80 to 90 per cent of women


"Fat pushes between the connective tissue beneath the skin, making the surface of the skin pucker and look lumpy.

"Most women have cellulite of some description or indeed will get it at some point in their lives and having it does not mean you are unhealthy. Cellulite is just natural imperfections in the way that fat is contoured in certain areas."

But while cellulite is totally natural, many women - and men - would still like to reduce its appearance.

GB News spoke exclusively to two nutritionists and a personal trainer about how Britons can reduce the appearance of cellulite - and whether or not they can get rid of it altogether.

Nutritionist and founder of Bio Synergy Daniel Herman said: "Getting rid of cellulite entirely is challenging, but you can reduce its appearance through a combination of lifestyle changes, including diet, exercise, and skincare routines.

"Foods that are beneficial for reducing cellulite typically include those that promote collagen production, improve circulation, and reduce inflammation."

He encouraged cellulite sufferers to avoid "highly processed meats that also have a high salt content".

He added: "Cut back on the sugar as it has been shown to accelerate collagen's demise, swap cottage cheese - generally high in salt - for Greek yoghurt, reduce foods high in saturated fats, such as pizza, and keep processed carbs to a minimum."

In addition to warning Britons against these particular foods, the nutritionist shared the breakfast, lunch, dinner, snack and dessert you should be eating.


To minimise the appearance of cellulite, Daniel suggested whipping up an egg and vegetable omelette.






Olive oil


Saute the vegetables in olive oil, beat the eggs and pour over the vegetables. Cook until set.

Daniel explained: "Eggs provide protein for muscle repair and growth. Spinach and peppers are rich in antioxidants and vitamins that promote skin health."


The nutritionist recommended making a quinoa salad with grilled chicken.



Grilled chicken breast

Mixed greens



Olive oil

Lemon juice


Cook quinoa according to package instructions, then grill the chicken and slice. Toss all the ingredients together with olive oil and lemon juice.

Daniel said: "Quinoa is a good source of plant-based protein and fibre, which can help maintain stable blood sugar levels and reduce cravings. Lean protein from chicken supports muscle growth and repair."


According to the nutritionist, grilled salmon with steamed broccoli is a cellulite-fighting evening meal.


Salmon fillets




Olive oil


Season the salmon with garlic, lemon juice, and olive oil, then grill until cooked. Steam the broccoli until tender.

Daniel said: "Salmon is rich in omega-3 fatty acids, which can help reduce inflammation and improve skin elasticity.

"Broccoli contains antioxidants and fibre, promoting detoxification and healthy digestion."


For dessert, Daniel suggested topping a bowl of Greek yoghurt with berries and almonds.


Greek yoghurt

Mixed berries (such as strawberries, blueberries, raspberries)



This one is super easy - just mix yoghurt with berries and top with almonds.

Daniel explained: "Greek yoghurt is low in salt and high in protein, which can help keep you feeling full and satisfied.

"Berries are rich in antioxidants, which help fight inflammation, and almonds provide healthy fats and vitamin E for skin health."


Reduce the appearance of cellulite with a very simple snack of carrot sticks and hummus.


Carrots, chopped up



Slice the carrots and dip in hummus. Feeling peckish or want some variety? Add cucumber sticks, cherry tomatoes, or other healthy veggies.

Daniel said: "Carrots are rich in beta-carotene, which converts to vitamin A, essential for healthy skin. Hummus provides protein and healthy fats, keeping you full between meals."

But of course, cellulite cannot be fought with diet alone and the nutritionist advised that a lifestyle revamp may be what's in order.

He said: "Remember, while these foods can be beneficial, reducing cellulite is not solely about diet. Regular exercise, staying hydrated, maintaining a healthy weight, and practising good skin care habits are also important factors in managing cellulite.

"It may also be worth considering supplementing with a good quality marine collagen, omega’s, protein powder and multivitamin."

GB News also spoke exclusively to nutritionist Jess Hillard about whether cellulite sufferers can banish the condition or good.

She said: "Unfortunately, diet cannot reduce cellulite. While there’s no reliable scientific research on this, having a healthy balanced diet, high in fibre and omega-3 and omega-6 can help correct inflammatory and pro-inflammatory responses in the body."

Jess compiled meal suggestions for GB News readers who want to reduce inflammation and, therefore, minimise the appearance of cellulite.


Jess said: "Porridge with nuts, seeds and berries is always a great option, as it's high in fibre and keeps you full until lunchtime.

"I also love Greek yoghurt with berries and low-sugar granola, which is high in protein too. Eggs are a great option, paired with wholemeal toast and spinach."

Lunch and dinner

Jess said: "I would always base these meals off of two vegetable sources, a wholewheat fibre carbohydrate, and a lean protein source - for example, salmon with wholewheat noodles and stir-fried vegetables, chicken with brown rice, broccoli and peas, or a wholemeal pasta vegetable tuna bake. The list is endless."


An egg and vegetable omelette might be the perfect cellulite-fighting breakfast



The nutritionist said: "Protein bars are a great option if you want a high-protein sweet fix after dinner."

Dark chocolate (over 70 per cent) also makes a great dessert option, being high in iron and low in sugar.


Like nutritionist Daniel Herman, Jess is a big believer in the power of veggie sticks with hummus. She added: "Fruit in general is great (grapes, apples, pears, etc), or a small handful of nuts."

Personal trainer Aimee Victoria Long also weighed in, telling GB News that while cellulite "has no definitive cure", there are certainly ways Britons can minimise its appearance.

The fitness expert said: "First and foremost I’d like to start by saying that cellulite is a completely natural thing for the human body to have and you shouldn’t be hard on yourself if you do.

"Several factors contribute to the development of cellulite, including genetics, hormonal changes, poor diet, lack of exercise, and lifestyle. While cellulite can be more noticeable as we age due to changes in skin elasticity and collagen production, it doesn’t only affect older people - it can affect people of any age.

"Ultimately, there is no definitive cure for cellulite. However, several treatments and lifestyle changes can help reduce its appearance. These include regular exercise, maintaining a healthy weight, eating a balanced diet, staying hydrated, and avoiding smoking and excessive alcohol consumption.

"Reducing body fat through exercise, good nutrition, and being properly hydrated is your best and safest method. Please note that every individual is different and even if you lead the healthiest lifestyle and have a healthy body fat level, cellulite may still appear due to the fact you are just genetically disposed that way."

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