Medical expert of the article
New publications
Diet on fruits: what fruits can be eaten, the effectiveness
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
Most nutrition experts believe that any express diet, including a fruit diet, is not so effective for losing weight, as it is often presented by people far from dietetics.
Promised fruit diets of 10 kg for a week - a typical disinformation, as well as statements about the "stunning" results of other fast ways of losing weight.
Normal body weight is an integral part of health, and to lose weight with its excess was constant, changes in the diet should also be permanent.
General information of the fruit diet
It is clear that the essence of the diet is the use of exclusively fruits for a limited time. It should be borne in mind that the maximum long-term options - a fruit diet for 10 days or a fruit diet for 14 days, and the easiest - for 3 days or for a week.
However, for a week you can not lose 10 kg, and about 3.5-4 kg, although this is also a good result! Just for how long?
As they say, the benefit of the diet is that the body is saturated with vitamins and does not get extra calories. Indeed, the fruit diet for weight loss refers to low-calorie. And even a simple replacement of baked goods and sweets with fresh fruit will be extremely useful in the struggle for finding a slim figure.
In addition, there is no need for any fruit diet recipes: take fresh fruit and eat!
Fruit Diet for 3, 7, 10 days
The short-term fruit diet for 3 days assumes the use of one kilogram of apples on the first day, on the second day - three grapefruits and several pears, and the third day - 500 grams of each of the fruits or a kilogram of strawberries. Since you can drink green tea and water, it is a fruit and drink diet.
There can also be a three-day diet on fruit juices that activate the overall metabolism and, thus, help in burning calories. It is best to lose weight apple-carrot juice (carrots, of course, root vegetables, but it increases the secretion of bile, which helps burn fat and remove toxins from the body), as well as freshly squeezed pomegranate juice. Pomegranate contains antioxidants, polyphenols and conjugated linolenic acid, which suppress appetite and stimulate metabolism. You can alternate pomegranate juice with orange or grapefruit, although the juices are not as useful in losing weight as whole fruits (since the fibers are lost).
In case of problems with the digestive system, first of all, with insufficient intestinal motility, a diet on fruit juices is not recommended.
Read also - Freshly squeezed fruit and vegetable juices for weight loss
It does not limit the amount of fruit consumed during the day, the fruit diet for 7 days, and the fruit diet for 10 days: eat when you feel hungry, and as much as you want. The minimum daily ration is four apples, or as many oranges, or one watermelon, or a pair of garnets. It is necessary to drink water - up to 1.5-2 liters per day.
But the fruit diet for 14 days should be mixed, because the use of only fruit for two weeks is considered unsafe for health.
It is recommended to do once a week unloading fruit day on a diet designed to reduce the total caloric content of the diet for a long period. As a rule, indications for the appointment of such diets are obesity and metabolic syndrome.
Milk and fruit diet
Mixed-milk-fruit diet is, in fact, fruit + milk 1-2.5% fat. There is evidence that such a diet can reduce the daily intake of calories to 1000 and thus within a week to lose weight from almost a kilogram.
And the advantages of this diet is that the milk protein does not let you lose muscle tissue, and calcium strengthens the bones.
Nevertheless, experts emphasize: milk and fruit do not satisfy all the nutritional needs, so this diet can be held no longer than a week (to prevent nutritional deficiencies, fatigue, dizziness and other potentially negative side effects).
Fruit yoghurt diet
No longer than 3-7 days is calculated fruit and yogurt diet, consisting of low-fat natural yogurt without sugar and fruits with a low glycemic index. The main secret of this fast diet is the digestive properties of yogurt, rich in protein, dairy cultures with probiotics and calcium.
The menu is very simple: yogurt + fruit (individually or together) for breakfast, lunch and dinner. Plus green or chamomile tea and water that you can drink without restrictions during the day.
If you replace yogurt with low-fat kefir, then it will be a kefir-fruit diet.
Cottage cheese and fruit diet
According to dietary rules, the curd-fruit diet is one of the many variants of the three-day diet with the restriction of the caloric content of the daily ration to 670-700 kcal.
The amount of fruit is not limited to this, but you can use curd not more than 500 g per day. Lose weight during this time is possible for a couple of kilograms, but they will most likely return after returning to your usual diet.
Oat and fruit diet
Rich in protein and water-soluble fiber, oats or oat flakes are a favorite among the products for weight loss, so the oatmeal-fruit diet is especially popular.
Oat fiber absorbs water, swells and digests in the stomach for a long time, so that a bowl of oatmeal in the morning (100 g give about 390 kcal), plus an apple or a glass of orange juice will be satted until dinner, and at dinner - until dinner.
Another secret of this diet is oat proteins (17-19 g per 100 g), which play a key role in maintaining a stable level of sugar in the blood and preventing insulin emissions that can lead to fat accumulation.
And, finally, the diuretic properties of oats play a role, contributing to the removal of excess fluid from the body.
Buckwheat and Fruit Diet
The beneficial effect of buckwheat (providing just over 330 kcal for every 100 grams of cereals) is explained by its rich biochemical composition, including protein, essential amino acids (in particular, reducing the blood triglyceride lysine), antioxidants, vitamins, microelements, fiber. In buckwheat there is absolutely no gluten, so it is well absorbed.
For 3-5-7 days, twice a day, there is buckwheat porridge (without butter) and fruits and berries, which have been mentioned before.
[4],
Egg and fruit diet
Experts say that the egg-fruit diet has some similarity with the Atkins diet, replacing most of the meat with eggs and fruits and completely eliminating fats.
The menu, consisting mainly of hard-boiled eggs and grapefruit (or other fruits), provides 800 to 1200 kcal per day; the duration of this diet is no more than 12 days.
Menu for breakfast and lunch - 1/2 grapefruit or orange and 2 boiled eggs; for dinner - a whole grapefruit, an orange or two apples.
Protein-vegetable fruit diet
A diet high in proteins and fruits - a protein-vegetable fruit diet - can help you lose weight fast.
The protein has a thermal effect, that is, it takes a lot of energy to assimilate it, so it increases the metabolic rate, increases fat burning and supports muscle tissue. Fruits contain fat-burning polyphenolic antioxidants.
On the day it is recommended to take food 5-6 times in small portions. Which contain not more than 30 g of protein (a piece of chicken, turkey, lean fish, egg or cottage cheese), fresh fruits and vegetables (except potatoes and legumes). This diet is suitable for almost everyone and can be respected for quite a long time.
What can and what can not?
What can you eat with a fruit diet? American dieticians are the best fruits that you can eat when trying to lose weight, are citrus fruits, especially grapefruit; domestic recommend eating apples and pears. Both those and others give good advice, because all these fruits have a low glycemic index, that is, their carbohydrates slowly enter the bloodstream and do not interfere with the metabolism of glucose in the body.
In addition, in these fruits a large amount of fiber, which helps improve digestion. For example, pectin, which contains apples and pears, is converted in the intestine into a mucosal substance that stimulates intestinal peristalsis; Potassium and phosphorus promotes the purification of the kidneys, and iron raises the level of hemoglobin in the blood.
Experts on nutrition did not ignore peaches, which are 89% water and rich in fiber, helping to reduce hunger.
Also in the list of "fat-burning" appear berries such as watermelon (30 calories per 100 g), blueberries (rich in antioxidants) and strawberries (the use of which increases the production of adiponectin and leptin - hormones that burn fat).
What you can not eat with a fruit diet? Everything that does not apply to fruits, moreover, fresh: dried, dried, canned are not suitable for this diet. Bananas also do not fit - due to their relatively high caloric content (89-95 kcal per 100 g) and a large starch content (20.7%).
Also, there are variants of mixed diets (for example, milk and fruit, etc.), which, according to the reviews about them, are easier to adhere to and can "hold out" longer.
Possible risks
Why is not calculated a fruit diet for 1 month? Experts say that satisfying hunger with fruit within 10-14 days can not cause any consequences, since the body has reserves of some nutrients, but if so eat for longer than this period, possible health complications will be associated with a lack of essential fatty acids ( omega-3 and omega-6), which can cause skin rashes, negatively affect the vision and functions of the brain.
Also, the risks associated with the diet include:
- loss of muscle tissue instead of fat;
- problems with the gastrointestinal tract due to the difficulties of digesting fructose and polyols (sugar alcohols);
- slowing of metabolism, caused by low caloric content of food;
- increased blood glucose, as there are fruits that increase blood sugar ;
- decrease in the content of calcium in the body (due to the lack of fats, ensuring its assimilation).
In addition, very often the way out of the fruit diet ends with the return of lost weight, that is, this diet can be counterproductive.
Useful information in the material - How to lose weight properly
So, the responses of dieticians are reduced to when choosing a diet for weight loss, you should evaluate its safety and the ability to achieve a stable weight loss.