Are you on a fruit diet plan for weight loss? In this article, we are going to discuss the benefits and side effects of such a diet. It is very easy to lose weight and live healthy by just eating a variety of fruits. In order to shed off that extra weight and look your best, you must learn what fruits are the most effective at burning fat. This diet plan can help you achieve that goal.
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.
The Final Word
Following any kind of diet for a few days should not create serious problems for most healthy people. If you are looking for a short-term jump start to quick weight loss, this diet will move the needle on the scale. Any weight lost during this 3 day diet will most likely be regained. However, although this diet plan is not sustainable for many reasons, it may be a good motivator for someone who does this diet to live a healthier lifestyle.
Supplement with essential fats, calcium, and vitamins D, B12, and riboflavin during the very-low-calorie diet. After 3 days, find a nutritionally complete, calorie-controlled diet that will give you enough energy to function, and get regular physical activity.
Check with your doctor before starting this plan to be sure it is safe for you.
The Best Fruits for Weight Loss
Fruit is nature’s ready-made snack packed with vitamins, fiber, and other nutrients that support a healthy diet.
Fruit is also generally low in calories and high in fiber, which may help you lose weight.
In fact, eating fruit is linked to a lower body weight and a lower risk of diabetes, high blood pressure, cancer, and heart disease.
1. Grapefruit
Grapefruit is a cross between a pomelo and an orange and is commonly associated with dieting and weight loss.
Half a grapefruit contains just 39 calories but provides 65% of the reference daily intake (RDI) for of vitamin C. Red varieties also provide 28% of the RDI for vitamin A
What’s more, grapefruit has a low glycemic index (GI), which means it releases sugar into your bloodstream more slowly. A low-GI diet may aid weight loss and weight maintenance, though evidence is limited
In a study in 85 obese people, eating grapefruit or drinking grapefruit juice before meals for 12 weeks resulted in a decrease in calorie intake, a 7.1% decrease in body weight, and improved cholesterol levels
Additionally, a recent review found that grapefruit consumption reduced body fat, waist circumference, and blood pressure compared to control groups
While grapefruit can be eaten on its own, it also makes a great addition to salads and other dishes.
Summary Grapefruit is very low
in calories and high in vitamins A and C. It may be a healthy snack before main
meals to help reduce your overall food intake.
2. Apples
Apples are low in calories and high in fiber, with 116 calories and 5.4 grams of fiber per large fruit (223 grams)
They have also been found to support weight loss.
In one study, women were given three apples, three pears, or three oat cookies — with the same calorie value — per day for 10 weeks. The apple group lost 2 pounds (0.91 kg) and the pear group 1.6 pounds (0.84 kg), while the oat group’s weight did not change
Additionally, an observational study in 124,086 individuals determined that people who ate apples lost an average of 1.24 pounds (0.56 kg) per daily serving over a four-year period
Because low-calorie fruits like apples are more filling, you may eat less of other foods during the course of the day. Notably, an apple is almost three times as filling as a chocolate bar
Research shows that apples are best eaten whole — rather than juiced — to reduce hunger and control appetite
That said, two studies link apple juice to reductions in body fat compared to a control drink with the same number of calories. Apple polyphenol extract — made from one of the fruit’s natural compounds — has also been linked to reduced cholesterol levels
Apples can be enjoyed in a variety of ways both cooked and raw. Try adding them to hot and cold cereals, yogurt, stews, and salads, or baking them on their own.
Summary Apples are low in
calories, high in fiber, and very filling. Studies indicate that they may
support weight loss.
3. Berries
Berries are low-calorie nutrient powerhouses.
For example, a 1/2 cup (74 grams) of blueberries contains just 42 calories but provides 12% of the RDI for vitamin C and manganese, as well as 18% for vitamin K
One cup (152 grams) of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as 150% of the RDI for vitamin C and almost 30% for manganese
Berries have also been shown to be filling. One small study found that people given a 65-calorie berry snack ate less food at a subsequent meal than those given candy with the same number of calories
Additionally, eating berries may help decrease cholesterol levels, reduce blood pressure, and lower inflammation, which may be particularly helpful to people who are overweight
Both fresh or frozen berries can be added to cereal or yogurt for breakfast, blended in a healthy smoothie, mixed into baked goods, or tossed in a salad.
Summary Berries are low in
calories and contain many important vitamins. They also may have positive
effects on cholesterol levels, blood pressure, and inflammation.
4. Stone Fruits
Stone fruits, also known as drupes, are a group of seasonal fruits with a fleshy exterior and a stone, or pit, on the inside. They include peaches, nectarines, plums, cherries, and apricots.
Stone fruits are low-GI, low-calorie, and rich in nutrients like vitamins C and A — which make them great for people trying to lose weight
For example, one medium peach (150 grams) contains 58 calories, while 1 cup (130 grams) of cherries provides 87 calories, and two small plums (120 grams) or four apricots (140 grams) have just 60 calories
Compared to unhealthy snack foods like chips or cookies, stone fruits are a more nutrient-dense, filling option.
Stone fruits can be eaten fresh, chopped up in fruit salads, mixed into a hearty porridge, or even grilled or added to savory dishes like stews.
Summary Stone fruits like
peaches, nectarines, and plums make for a low-calorie, seasonal snack. They are
a good alternative to chips, cookies, or other junk foods.
5. Passion Fruit
Passion fruit, which originates in South America, grows on a beautiful, flowering vine. It has a tough outer rind — purple or yellow in color — with an edible, pulpy seed mass inside.
One fruit (18 grams) contains just 17 calories and is a rich source of fiber, vitamin C, vitamin A, iron, and potassium
For such a small fruit, passion fruit holds ample dietary fiber. In fact, five of them give 42% of the RDI for fewer than 100 calories
Fiber slows down your digestion, helping you feel fuller for longer and controlling your appetite
Additionally, passion fruit seeds provide piceatannol, a substance linked to reductions in blood pressure and improved insulin sensitivity in overweight men. However, more research is needed
For weight loss, passion fruit is best consumed whole. It can be eaten alone, used as a topping or filling for desserts, or added to drinks.
Summary Passion fruit is a
low-calorie, high-fiber fruit that may benefit blood pressure and insulin
sensitivity, potentially making it ideal for weight loss.
6. Rhubarb
Rhubarb is actually a vegetable, but in Europe and North America, it is often prepared like a fruit
While it has only 11 calories per stalk, it still packs almost 1 gram of fiber and almost 20% of the RDI for vitamin K
Additionally, rhubarb fiber may help reduce high cholesterol, which is a common problem for people who struggle with their weight.
In a study in 83 people with atherosclerosis — a disease of the arteries — those given 23 mg of dried rhubarb extract per pound of body weight (50 mg per kg) for six months experienced a significant decrease in cholesterol and improved blood vessel function
Rhubarb stalks can be stewed and served with porridge or your favorite cereal. Although it can be used in many ways, including in desserts, it’s best to stick to low-sugar rhubarb dishes when trying to lose weight.
Summary Rhubarb, which is low
in calories and high in fiber, may aid weight loss and help lower cholesterol.
7. Kiwifruit
Kiwifruits are small, brown fruits with bright green or yellow flesh and tiny black seeds.
Very nutrient-dense, kiwis are an excellent source of vitamin C, vitamin E, folate, and fiber, and have significant health benefits
In one study, 41 people with prediabetes ate two golden kiwis per day for 12 weeks. They experienced higher vitamin C levels, a reduction in blood pressure, and a 1.2-inch (3.1-cm) reduction in waist circumference
Additional studies note that kiwi can help control blood sugar, improve cholesterol, and support gut health — all additional weight loss benefits
Kiwis have a low GI, so while they do contain sugar, it is released more slowly — resulting in smaller blood sugar spikes
Furthermore, kiwis are rich in dietary fiber. One small, peeled fruit (69 grams) has over 2 grams of fiber, while the skin alone provides 1 extra gram of fiber
Diets high in fiber from fruits and vegetables have been shown to promote weight loss, increase fullness and improve gut health
Kiwifruit is soft, sweet, and delicious when eaten raw, peeled, or unpeeled. It can also be juiced, used in salads, added to your morning cereal, or used in baked goods.
Summary Kiwifruits are highly
nutritious and provide a range of health benefits. Their high fiber and low
calorie content make them ideal for weight loss.
8. Melons
Melons are low in calories and have a high water content, which makes them very weight loss friendly.
Just 1 cup (150—160 grams) of melon, such as honeydew or watermelon, provides a modest 46—61 calories
Though low in calories, melons are rich in fiber, potassium, and antioxidants, such as vitamin C, beta-carotene, and lycopene
Moreover, consuming fruits with high water content may help you shed extra weight
However, watermelon does have a high GI, so portion control is important
Melons can be enjoyed fresh, cubed, or balled to liven up a fruit salad. They’re also easily blended into fruit smoothies or frozen into fruit popsicles.
Summary Melons are very low in
calories and have a high water content, which may help you lose weight and keep
you hydrated.
9. Oranges
Like all citrus fruits, oranges are low in calories while high in vitamin C and fiber. They are also very filling.
In fact, oranges are four times more filling than a croissant and twice as filling as a muesli bar
While many people consume orange juice instead of orange slices, studies have found that eating whole fruits — rather than drinking fruit juices — not only results in less hunger and calorie intake but also increased feelings of fullness
Therefore, if you are trying to lose weight, it may be better to eat oranges rather than drink orange juice. The fruit can be eaten alone or added to your favorite salad or dessert.
Summary Oranges are high in
vitamin C and fiber. What’s more, they can help keep you feeling full.
10. Bananas
When trying to lose weight, some people avoid bananas due to their high sugar and calorie content.
While bananas are more calorie-dense than many other fruits, they are also more nutrient-dense, supplying potassium, magnesium, manganese, fiber, numerous antioxidants, and vitamins A, B6, and C
Their low to medium GI may help control insulin levels and regulate weight — particularly for people who have diabetes
Additionally, one study illustrated that eating a banana per day reduced both blood sugar and cholesterol in people with high cholesterol
High-quality, nutrient-dense, and low-calorie foods like bananas are vital to any healthy weight loss plan.
Bananas can be enjoyed on their own as a convenient on-the-go snack or added either raw or cooked to a wide variety of dishes.
14-Day Fruit Diet: Is It Nutritious Enough For A Safe Weight Loss?
A Fresh Diet For A Fresh Start
People often tend to promise themselvesto have a fresh start, begin a change, and become a better person. “Next year I will do better at work”, “Next month I will start going to the gym”, “Next week I am starting a diet”, and other similar promises are made by thousands of people every hour. But not all of them come true. Sometimes people start to fulfill their promise but quickly give up due to the lack of motivation, time, determination, or other factors.
Dieting, in particular, is sometimes especially difficult for those who have a sweet tooth. As you may already know, a healthy nutritional plan requires a minimal consumption of sweets and sugary drinks, which can become a real challenge for people with a sugary tooth. If you are one of those people, then perhaps, this 14-day fruit diet will be the perfect fit for you. As you know, lots of fruits are naturally sweet and relatively low in calories while being filled with micronutrients, which makes them a weight loss diet option worth considering. Read on to find out about the 14-day fruit diet results, rules, risks, and more.
What Is A 14-Day Fruit Diet?
The 14-day fruit diet is pretty simple, and its name speaks for itself. It lasts two weeks and focuses on the consumption of fruits. Although it wrongly claims to help you slim down and wash out the toxins from your body, it is not the healthiest diet choice. There is no doubt that fruits are an inseparable part of a balanced diet since they are considered one of the healthiest types of foodThey are a great source of fiber, which is essential for your health.
Fiber may help you prevent various diseases, promote gut health, and aid in weight loss . These benefits may be gained by the consumption of 30 grams of fiber a day on average . Fruits are also filled to the brim with various vitamins and minerals. Eating a diet rich in fruits and vegetables can reduce the risk of cardiovascular diseases, diabetes, cancer, and inflammation (. Let’s take a closer look at what exactly you can eat on the 14-day fruit diet.
What To Eat On A 14-Day Fruit Diet?
There are various versions of a fruit diet, such as 14-day vegetable and fruit diet, 14-day eggs, fruit, and vegetable diet, etc. This article focuses on the 14-day fruit diet, which is basically a short-term version of a fruitarian diet. The fruitarian diet is a type of vegan diet that focuses primarily on the consumption of fruits but also allows you to eat moderate amounts of vegetables, nuts and seeds, and dried fruits
You should consume them raw and avoid any other types of food. Besides that, there are no other rules to the 14-day fruit diet, as well as there is no strict meal plan. You can eat as many types of fruit a day as you want. Since fruits are low in calories but quite filling, even if you will eat throughout the whole day, you are likely to consume only a part of your daily energy requirements, which eventually is supposed to help you slim down.
14-Day Fruit Diet Risks
So, if fruits are so good for your health and are low in calories, then why is a 14-day fruit diet not a good weight loss tool? Although fruits are beneficial for your overall wellness, they don’t provide you with the full range of essential components, thus, only partially satisfying your nutritional requirements. Here are some of the main risks that the diet based solely on fruits bears :
- Lack Of Protein
Fruits are generally low in fat and protein, which are necessary for the proper functioning of your body. Proteins are the building blocks of your cells and tissues. They support muscle growth and help preserve lean mass when you are in the process of weight loss. Since muscles are more metabolically active than fat, they require more energy to sustain themselves. The more muscle mass you have, the higher your resting metabolic rate (RMR) is, and the more calories you burn throughout the day . And so, the reduced consumption of protein can lead to loss of muscle mass and a slower metabolism.
- Nutrient Deficiencies
Although fruits do contain various micronutrients, they alone can’t provide you with the whole plethora of essential components. If you stick to a strict fruit diet, your body may lack the following nutrients:
- Calcium
- B complex vitamins
- Vitamin D
- Iron
- Zinc
- Omega 3 fatty acids
The above-listed components play a prominent role in the maintenance of proper body functioning. Lack of these nutrients may cause the following health problems:
- Cognitive difficulties
- Depression
- Dry skin and brittle hair
- Fatigue
- Mood swings
- Weakened immunity
- Weakened bones
- Weakened muscles
- Increased Blood Sugar Levels
Fruits are naturally rich in sugar. Fruits that contain more fructose have a higher glycemic index (GI). The GI is a scale that measures how quickly specific foods cause a rise in blood sugar levels. Some of the fruits with higher GI include bananas, grapes, and tropical fruits. Fruits with lower GI are apples, oranges, pears, and berries. However, no matter the GI, all fruits raise blood sugar due to their glucose content. Controlling blood sugar levels is essential for people who suffer from diabetes, which is why a fruit diet is not recommended for people with unstable blood sugar levels.
- Tooth Decay
Fruits contain acids, which may dissolve tooth enamel, over time resulting in tooth decay in people who don’t have a good oral hygiene routine. Citrus fruits, such as lemons, limes, oranges, grapefruits, and others, are particularly rich in acids. Studies show that a pure 100% fruit juice may add to the risk of developing cavities
To prevent the harmful effects of fruit acids, and reduce the risk of tooth decay, try rinsing with water after eating acidic fruits. Make sure to floss, brush your teeth twice a day, but not immediately after eating.
14-Day Fruit Diet Results
It was already mentioned that although this diet doesn’t restrict the number of fruits that you consume, they are low in calories, and so will lead to reduced energy intake. This nutritional plan is often followed by those who search for a method on how to lose weight fast in 2 weeks. However, is this really the weight loss result which you anticipated, or is it just a temporary reduction in numbers on your scale? The 14-day fruit diet is very restrictive and, thus, is hard to stick to. It will NOT provide you with long-lasting results, and although followed for a short period, may damage your health. Most of the weight that you are expected to lose on this diet is water weight, which you will gain back after returning to your usual diet.
Best Fruits To Include In Your Diet
Now that you know more about the 14-day fruit diet, you can make your conclusions on its effectiveness and safety. So, is this nutritional plan worth all the effort? No. Should you only eat fruits? No. Should you include more fruits to your regular diet? Yes, absolutely! Here are some of the best fruits that you can include in your diet to shed pounds and improve your health
- Watermelon
This juicy fruit is a nice refreshing snack option, and thanks to a great amount of juice, is a good water substitution in your smoothie.
- Blueberries
Sprinkle your oatmeal or yogurt with blueberries or add them to your smoothie to comply with your daily vitamin requirements.
- Strawberries
They are perfect in any form and shape, whether fresh as a snack, as a topping to yogurt or oatmeal, as a smoothie ingredient, or as a part of a healthy dessert.
- Lemon
It is difficult to eat a lot of this fruit and is recommended that you don’t try to. Squeeze some lemon juice on your salad, or add it to your tea, to turn it into a vitamin C bomb
This close relative of lemon is also filled with various vitamins, and its juice can make a great salad dressing or an ingredient to a sauce to your fish.
- Grapefruit
This sweet citrus fruit is magnificent by itself as a snack or as an ingredient in your vitamin smoothie.
- Avocado
A great plant source of healthy fat, avocado can add more taste to your salad or make a great filling for your sandwich.
- Kiwi
This green vitamin bomb is a great topping choice for your yogurt, may go well as a salad ingredient, and will add a pleasant green color to your smoothie.
- Pomegranate
Like strawberry, pomegranate is universal and can be a separate snack, a topping to your breakfast oatmeal or yogurt, and delicious addition to a smoothie.
- Apple
This fruit is also perfect in any form, in a smoothie, as a snack, in the form of applesauce, or as an ingredient in your baked goods.
- Lime
This close relative of lemon is also filled with various vitamins, and its juice can make a great salad dressing or an ingredient to a sauce to your fish.
- Grapefruit
This sweet citrus fruit is magnificent by itself as a snack or as an ingredient in your vitamin smoothie.
- Avocado
A great plant source of healthy fat, avocado can add more taste to your salad or make a great filling for your sandwich.
- Kiwi
This green vitamin bomb is a great topping choice for your yogurt, may go well as a salad ingredient, and will add a pleasant green color to your smoothie.
- Pomegranate
Like strawberry, pomegranate is universal and can be a separate snack, a topping to your breakfast oatmeal or yogurt, and delicious addition to a smoothie.
- Apple
This fruit is also perfect in any form, in a smoothie, as a snack, in the form of applesauce, or as an ingredient in your baked goods.