Fruit diet plan for a week, low-carbohydrate diet that consists of eating only fruits and non starchy vegetables. Fruits are beneficial to human health because they contain several vitamins, minerals, fibers and sugars that are essential for a human body. The fruit’s nutrients help the body grow stronger and healthier. Fruit also contains the exact ingredients your body needs each day and it is healthy to consume in its natural form.
An effective fruit diet plan is designed to promote weight loss by preserving lean muscle mass. Most people lose muscle mass during a fat loss diet, but a carefully planned approach can help you preserve those hard-earned workout gains while shedding the fat.
The Fruitarian Diet: Is It Good or Bad For You?
This fruit-based diet is high in sugar & lacks
Dietitians can provide great advice when it comes to losing weight, nutritional plans and addressing lifestyles factors about a patient’s wellness goal.
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In fact, many people turn to dietitians when they’re curious about trying a plant-based, vegan or vegetarian diet. Other folks are looking for low-carb, keto or high-protein diets. And occasionally, some people ask about the fruitarian diet, which involves eating primarily fruits.
But according to registered dietitian Kate Patton, MEd, RD, CSSD, LD, the fruitarian diet is one of the most restrictive diets out there and most importantly, is not often recommended or endorsed.
“The fruitarian diet has a big risk of malnourishment,” she explains “Because of this, the diet is not usually recommended by dietitians because it’s just not part of a balanced eating plan.”
People were likely looking to eat whole, natural foods from the earth, so they turned specifically to fruits. But because of the restriction and malnourishment factor, the diet has (thankfully) decreased in popularity over the years.
Can a fruitarian diet be healthy or help you lose weight?
Fruits are packed with natural sugar in the form of fructose and many vitamins and antioxidants, including vitamin C and beta-carotene. Some research even shows fruits can reduce the risk of cancer and other chronic diseases.
So generally speaking, eating fruit (in moderation) is healthy for you and it’s often recommended to increase your intake of whole fruit (but not fruit juice) when you’re looking to revamp your diet and eat healthier. Plus, fruit makes a great addition to meals as a natural sweetener and is a good snack to grab instead of chips or cookies.
That being said, even when you consider the benefits of fruit and why it should be included as part of a balanced diet, people should generally keep their fruit intake to no more than 25% to 30% of their diet to avoid nutritional imbalances.
A better dietary approach to being a fruitarian is the Mediterranean diet or a pescatarian diet (which is a vegetarian diet that includes fish). Both include a strong base of fruits and vegetables, along with other plant based foods like nuts, seeds, legumes, plant based oils and whole grains. Both diets limit dairy and sugar.
But what about weight loss on the fruitarian diet?
“You might lose weight on the fruitarian diet, but I don’t consider this a true benefit, because you are likely losing muscle,” says Patton.
Instead, dietitians always recommend choosing an eating style or diet that you can stick with long-term.
Top Fruits to Support Weight Loss (and How to Enjoy Them)
The Fruit Flush Diet
The Promise
Spend 3 days eating fruit, salad, and protein, and you’ll cleanse your system, kick food addictions, and lose up to 9 pounds.
Plan developer Jay Robb, a clinical nutritionist, says Fruit Flush gives your digestive system a break from overprocessed foods; lets low-calorie, fiber-rich fruits (and some vegetables) clean your system; and puts your body into fat-burning mode.
What You Can Eat and What You Can’t
The first day of Fruit Flush consists of a protein shake every 2 hours between 8 a.m. and 4 p.m., followed by 8-12 ounces of water. Dinner is a raw salad (no starchy vegetables) with olive or flaxseed oil, or half an avocado, along with 3-6 ounces of lean protein or egg whites.
The next 2 days are all about fruit from 8 a.m. until 4 p.m.: one 100-calorie serving of fruit every 2 hours. Dinner is either salad or half an avocado, plus one protein shake.
If you’ve got a caffeine habit or enjoy a glass of wine with dinner, you’re out of luck. Seasonings, sweeteners, and salt are off this plan.
Level of Effort: Medium
Though the time frame is short, the program’s laser focus means it’s a commitment. After the first 3 days of specific, regimented food choice, there’s a lot of freedom for variety within the rules.
Limitations: The list of allowed foods and specific times to eat them might mean a hassle to go to restaurants. You’ll also need to arrange your activities around when you’re scheduled to eat.
Cooking and shopping: Besides buying fruits and vegetables, you’ll need to purchase protein shake mix based on Robb’s recommendations. Keep in mind that fruit juice, dried fruit, and canned fruit don’t count, nor does anything cooked or otherwise prepared.
Packaged foods or meals: Robb sells protein shakes on his web site, but you’re not required to buy them. You’re allowed to choose your favorite brand as long as it meets certain ingredient requirements.
In-person meetings: No.
Exercise: This plan discourages exercise that’s more intense than a leisurely walk. Your energy level might also be down because you’re getting fewer calories.
Does It Allow for Dietary Restrictions or Preferences?
Vegetarians and vegans: This plan works for vegetarian diets. For vegans, look for protein powders that don’t contain whey, egg, or other animal products. (Some options: hemp, brown rice, yellow pea, or soy.)
Low-salt diet: Yes. This diet is naturally low-salt.
Low-fat diet: Yes. The amount and type of fat (mono- vs. polyunsaturated, for instance) can be adjusted to meet your needs. You have some leeway with your shake choices and whether to include avocado.
What Else You Should Know
Cost: In addition to investing in the produce, you’ll need to buy enough protein shake mix for 10 servings (Robb’s brand costs about $24 for an 11-serving bag).
Support: Fruit Flush doesn’t offer much community or online support. The web site does offer downloads of the book.
What Kathleen Zelman, MPH, RD, Says:
Does It Work?
You will lose weight on this 900-1,000-calorie diet because of the extremely low number of calories — not because the toxins are flushed out by fruit.
Most of the weight you lose would be from water, and you’re likely to gain it back when you go off the diet. This plan isn’t a long-term solution or lifestyle.
Whether you will lose 9-10 pounds in 3 days is questionable. The plan is not based on credible research or scientific evidence.
Fruits and vegetables are key parts of a healthy diet, and most Americans don’t eat enough of them. Lean protein is also important, but so are many foods and nutrients not included in the plan.
There’s no proof that eating only plant foods will help you “detox” or burn fat. Your body does that through the liver and kidneys.
Is It Good for Certain Conditions?
There are no conditions this diet plan is good for.
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High-Fiber Apples Allow You to Get Your Sweet Fix on the Go
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Atlanta-based Kristen Smith, RDN, spokesperson for Academy of Nutrition and Dietetics and registered dietitian for Piedmont Healthcare, says apples are high in fiber but low in calories, which, like many fruits, makes them a wise food choice if you’re trying to lose weight.
“Foods with increased fiber can help slow digestion and keep you feeling satiated for longer periods of time,” Smith says. “For optimal satiety and fiber intake, keep the skin on.”
One medium-sized apple provides 4.37 grams (g) of fiber, which offers 16 percent of the daily value (DV), along with 96.4 calories, according to the U.S. Department of Agriculture (USDA).
Past research established the connection between consuming fiber-rich foods and managing weight.
How to Enjoy
Smith recommends topping your favorite salad with apple slices, dipping them in Greek yogurt as a snack, or adding them to oatmeal for natural sweetness.
Protein-rich Greek yogurt provides a whopping 14.9 g in each 150-g container of the plain, low-fat variety, according to the USDA. What’s more, thanks in part to its protein, Greek yogurt can make for a good weight loss companion, noted a review published in July 2015 in Nutrition Reviews. And pairing your apple with oats is also smart for your waistline, considering they offer an extra helping of fiber. According to the USDA, each ½ cup of oats serving provides 4 g, which is 14 percent of the DV.
If you prefer a no-frills snack, simply grab an apple and go. Their portability is part of their appeal.
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Raspberries Are One of the Best Sources of Fiber
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Because of their sweetness, raspberries can help satisfy a sugar craving, Smith says. These offer fiber as well as antioxidants, which combat harmful substances called free radicals in the body, research has shown. According to the USDA, 1 cup of raspberries has 8 g of fiber, offering 28 percent of the DV and making them an excellent source.
Berries, in particular, are often categorized as superfoods because their high levels of vitamin C and vitamin E, which are antioxidants that help fend off chronic disease, according to a March 2018 article in Frontiers in Pharmacology. A cup of raspberries gives you 32 mg of vitamin C — 35 percent of your DV — and 1.07 mg of vitamin E, 7 percent of your DV, according to the USDA.
How to Enjoy
Though raspberries make good additions to salads and yogurts, too, Smith points out that these make a great snack on their own. Take a break, have a handful, and eat them slowly. You’ll boost your mindful eating, plus get your sweetness.
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Whole Oranges, Not Juice, Are Weight Loss-Friendly
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A medium-sized orange provides 3.14 g of fiber, or 11 percent of your DV, per the USDA. But that only applies if you’re eating the fruit itself, so keep this in mind if you’re eating to trim your waistline.
“Avoid orange juice and eat a whole or cut-up orange instead,” she says. “Also, oranges are packed with vitamin C, which offer several health benefits, like boosting your immune system, helping your body make collagen, and aiding with iron absorption.” According to the USDA, a medium-sized orange has 69.7 mg of vitamin C, 77 percent of your DV.
How to Enjoy
Whip up an orange salsa, Smith suggests, and use it to top chicken breast or fish to get your vitamin C and protein fix. Making sure you keep up on your protein requirements is a good strategy for weight loss, according to a June 2015 study in the American Journal of Clinical Nutrition, because it helps you feel full for longer. Harvard University notes you need 0.8 grams per kilogram of body weight, so a 150-pound person would need 54 g of protein daily.
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Mangoes Are a Metabolism-Boosting Treat
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Talk about a major sweetness superhero — mangoes offer that no-sugar fix you want, and they can even help improve your metabolism and lower inflammation, says Lawder. A small, short-term study published in April 2017 in The FASEB Journal found that mango lowered blood pressure and helped with blood sugar regulation, both of which play a role in metabolism. It also improved inflammation markers, the research noted.
And of course, they offer a nice helping of weight-supportive fiber. In one mango, you get 3.31 g of fiber, which is about 12 percent of the DV, per the USDA.
How to Enjoy
After cutting into slices or pieces, sprinkle a little chili powder and lime juice on top, Lawder says. This will provide a flavorful snack; plus, the kick may boost this snack’s weight loss potential. A review published in June 2017 in the International Journal of Food Science and Nutrition found that the active ingredient in chile peppers, capsaicin, may accelerate weight loss efforts.
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Avocados Have Good Fats to Help You Feel Full Longer
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Like tomatoes, you may not think of avocados as a fruit. But while they may look odd in a fruit bowl, avocados can be a top addition when it comes to weight loss goals, says Lawder. That’s because they’re one of the fattiest plant foods available, and the USDA notes that about 77 percent of an avocado’s calories come from fat — the good kind.
“The monounsaturated and polyunsaturated fatty acids in avocados have been linked to better heart health, and they increase your satiation level by a large degree,” Lawder says. Fiber also contributes to avocados’ satiating effect: One-half an avocado provides 4.55 g fiber, or nearly 16 percent of the DV, notes the USDA.
A study published in April 2019 in Nutrients showed that overweight and obese participants who ate avocados as part of a meal felt less hungry after six hours compared with those who’d eaten a low-fat, high-carb meal.
How to Enjoy
After cutting a ripe fruit carefully, throw the pieces into a blender for a green smoothie, Lawder suggests, The texture of the avocado creates a creamy, thicker drink, like a milkshake, and you can add in all sorts of nutritious standouts, like banana, kale, chard, and Greek yogurt.
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Bananas Also Help You Feel Full Longer, Thanks to Their Resistant Starch
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“Bananas often get badmouthed for being ‘too high’ in carbs,” says Saginaw, Michigan–based dietitian Kelsey Lorencz, RDN. Because fruit is full of natural sugar, which translates into carbs, it’s a common myth that it can contribute to weight gain, she adds. People on a low-carb diet like keto are often advised to avoid fruits like bananas.
“In reality, part of the carbohydrates from bananas are in the form of the fibers pectin and resistant starch. Both of these can actually help regulate blood sugars, not spike it,” says Lorencz. This type of starch earns that label because it is resistant to digestion, previous research notes, and that’s a good thing, because it functions like fiber and slows digestion — which keeps you full for longer, and also keeps blood sugar steady so you maintain energy. That can keep you from a blood sugar slump that has you reaching for a sweet treat to perk back up.
How to Enjoy
There’s a reason these are a such a go-to ingredient for smoothies. They blend well and add that tropical flavor to any mix. For added weight loss clout, throw in a small handful of nuts. Research has found that nuts can aid in weight loss, mainly because they help keep you full for longer thanks to their healthy fat and protein content.
Simple ways to cut calories and eat more fruits and vegetables throughout the day
Breakfast: Start the Day Right
- Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
- Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can still eat a full bowl, but with fewer calories.
Lighten Up Your Lunch
- Substitute vegetables such as lettuce, tomatoes, cucumbers, or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original.
- Replace 2 ounces of meat or 1 cup of noodles in broth-based soup with 1 cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers. The vegetables will help fill you up, so you won’t miss those extra calories.
Dinner
- Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
- Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. BUT remember to use a normal- or small-size plate — not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables.
Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.Smart Snacks
- Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
About 100 Calories or Less
- a medium-size apple (72 calories)
- a medium-size banana (105 calories)
- 1 cup steamed green beans (44 calories)
- 1 cup blueberries (83 calories)
- 1 cup grapes (100 calories)
- 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) with 2 tbsp. hummus (46 calories)
Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. A 1-ounce bag of corn chips has as many calories as a small apple, 1 cup of whole strawberries, AND 1 cup of carrots with 1/4 cup of low-calorie dip. Substitute one or two of these options for the chips, and you will have a satisfying snack with fewer calories.
Remember: Substitution is the key.
It’s true that fruits and vegetables are lower in calories than many other foods, but they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution. Eat fruits and vegetables instead of some other higher-calorie food.
More Tips for Making Fruits and Vegetables Part of Your Weight Management Plan
Eat fruits and vegetables the way nature provided—or with fat-free or low-fat cooking techniques.
Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish. And eat your fruit raw to enjoy its natural sweetness.
Canned or frozen fruits and vegetables are also good options.
Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties. However, be careful to choose those without added sugar, syrup, cream sauces, or other ingredients that will add calories.
Choose whole fruit over fruit drinks and juices. Fruit juices have lost fiber from the fruit.
It is better to eat the whole fruit because it contains the added fiber that helps you feel full. One 6-ounce serving of orange juice has 85 calories, compared to just 65 calories in a medium orange.
Whole fruit gives you a bigger size snack than the same fruit dried—for the same number of calories.
A small box of raisins (1/4 cup) is about 100 calories. For the same number of calories, you can eat 1 cup of grapes.