A fruit diet is an eating pattern that emphasizes consuming high amounts of fruits, veggies, whey protein and lean protein. This diet is abundant in dietary fiber, which regularizes bowel movements, lessens bloating and keeps you satiated, these factors play a key role in weight loss.
How Does A Fruit Diet Promote Weight Loss?
Most fruits are naturally low in calories, allowing you to feel full without consuming excessive energy.
Fruits are loaded with dietary fiber, which aids digestion, reduces hunger pangs, and promotes a feeling of fullness.
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Though fruits are a good source of natural sugars, they are also high in dietary fiber, which prevents blood sugar spikes and crashes.
Many fruits have high water content, contributing to hydration and reducing water retention.
Nutrient-rich fruits like berries and citrus help enhance metabolic functions, aiding fat burning.
Also Read: 5 Best Fruits That Help You To Lose Weight -Infographic
How To Start?
This diet should be followed only for 3 consecutive days, which limits the total calorie intake to 900 – 1000 calories per day.
Day 1: You can only eat whey protein, vegetables and healthy fats.
Day 2 & 3: You are allowed to eat fruits and about 125 gm of lean proteins.
Adding lean proteins to this diet regimen helps preserve muscle mass, while fruits and veggies offer a vast reserve of fibre, vitamins, and minerals that are essential for controlling hunger pangs and carrying out bodily functions.
What To Eat?
Fruits allowed in this diet regimen
- Low-calorie fruits like apples, oranges, grapefruits, watermelons, and berries
- Fiber-rich ones like pears, guavas, kiwis, and papayas
- Hydrating fruits like melons, cucumbers and pineapples
- Metabolism Boosters such as lemons, limes, and grapefruits
- Energy givers like bananas and dates, are consumed in moderation
- Fresh veggies mostly raw, such as spinach, broccoli, carrots, kale, chayote, cucumber and tomatoes
- Lean protein sources like chicken, fish, eggs, turkey and tofu
- Healthy fats like avocado, olive oil or flaxseed oil
- Whey protein
This diet should be followed by a low-intensity workout like walking or stretching. It is also important to maintain good hydration.
It is recommended to have your meals and snacks at every 2 hours interval between 8.00 A.M to 4.00 P.M.
Foods To Avoid
Foods that should be avoided during the fruit diet include:
- High Carbs-rich foods like rice, pasta, wheat flour, bread, cakes, cookies and pasta
- Sweets and sugar of all types
- Processed meats
- Canned foods, sugary drinks and beverages, powdered seasonings, vegetables and meat broth
- Salty foods and ready-to-eat frozen meals
Benefits
Weight Loss
Fruits are naturally low in calories, making them a great choice for those looking to reduce their calorie intake without feeling deprived. For instance, an apple contains roughly 95 calories, yet it's filling due to its high fiber and water content. The fiber in fruits expands in the stomach, promoting a feeling of fullness and preventing overindulgence. In addition, some fruits like grapefruits and berries help regulate insulin levels, which can prevent fat accumulation.
Digestive Health
The soluble fiber in fruits like apples and pears aids in slowing digestion, keeping you satiated, while the insoluble fiber in fruits like mangoes and pineapples promotes regular bowel movements and prevents constipation. The natural prebiotics found in fruits like bananas feed healthy gut bacteria, improving digestion and enhancing nutrient absorption.
Boosts Energy Levels
The fructose in fruits is a quick energy source, ideal for fuelling workouts or daily activities without the crash associated with processed sugars. Fruits with high water content, such as watermelons and oranges, help maintain electrolyte balance and combat fatigue.
Strengthens Immunity
Fruits like citrus (oranges, lemons) are rich in Vitamin C, which boosts the production of white blood cells to fight infections. Fruits contain a plethora of nutrients like Vitamin A (in mangoes and papayas) and potassium (in bananas), which are essential for maintaining a strong immune system.
Promotes Skin Health
Fruits like cucumbers and watermelons flush out toxins, keeping the skin clear and glowing. Antioxidants in berries and pomegranates protect the skin from free radicals, reducing signs of ageing like wrinkles and fine lines. Vitamin C aids in collagen production, which improves skin elasticity and reduces blemishes.
Mental Well-being
Fruits are rich in nutrients like Vitamin B6 (in bananas), which supports serotonin production, the “feel-good” hormone. Magnesium in fruits like avocados and bananas helps combat stress and anxiety.
Conclusion
Though a fruit diet can effectively support weight loss, it’s essential to approach it with balance. Extended periods of fruit-only diets may lack certain nutrients like protein, fats, and essential vitamins. Consult a healthcare provider or a dietitian before starting this regimen, especially for those with specific health conditions like diabetes. By adding a variety of fruits and following the defined plan, you can enjoy a healthy, sustainable approach to weight loss that also rejuvenates your overall health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women
Mark L Dreher 1, Nikki A Ford 2,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC7399879
Effects of fruit consumption on body mass index and weight loss in a sample of overweight and obese dieters enrolled in a weight-loss intervention trial
Kerstin E.E. Schroder Ph.D.
https://www.sciencedirect.com/science/article/abs/pii/S0899900709003438
