To lose weight, it is not necessary to exhaust the body with hunger strikes. You can eat a delicious fruit diet. Find out the features and menus of this method of losing weight. During most modern diets, in order to get the desired effect and lose a couple of extra pounds, you have to strictly limit yourself in nutrition. As a rule, many weight loss methods have a meager and monotonous menu that is not always tasty. But there are diets that are easily tolerated and do not provoke depression, while there is a desire to repeat them in the future. The fruit diet is one of these methods.
Thanks to adherence to such a diet, you can easily lose about 5-7 kg of excess weight in just one week. The end result directly depends on the individual characteristics of the organism and the initial body weight.
Experienced nutritionists leave positive reviews about this technique and themselves recommend it to their patients, since this is not only an easy enough, but also a healthy way to gain a dream figure. When losing weight, very often you want to pamper yourself with something sweet and tasty to cheer up. Therefore, a fruit diet is one of the best options to achieve your desired goal. Fruits are low-calorie foods, while they contain fructose and the body receives the necessary amount of useful vitamins and other nutrients. This technique pleasantly surprises with a rather varied menu, so it will not quickly get bored.
Benefits of a Fruit Diet
This technique in a relatively short period of time helps to lose a couple of extra pounds and has a lot of advantages:
- Pineapples prevent the process of fat deposition, improves blood circulation, including digestion.
- In just a week of such a diet, you can lose up to 7 kg of excess weight.
- Watermelons help cleanse the kidneys, lower blood pressure.
- You can use bananas for snacks. Despite the fact that these fruits are very high in calories, they quickly relieve hunger and saturate the body with energy.
- The composition of the fruit contains a large amount of fiber, due to which the existing fat deposits are quickly removed from the body, a cleansing effect is provided, due to which the condition of the skin improves and the natural healthy color returns.
- After observing the full course of the fruit diet, the body is cleared of harmful toxins accumulated over a long time.
- A feeling of lightness appears, the body receives the necessary charge of energy.
- Sweet and sour fruits of green and yellow color help to significantly improve the condition of oily and problem skin. You can also use red fruits.
- You can eat at almost any time of the day when you feel hungry.
- Bananas and mangoes contain a large amount of potassium, which provides the body with energy.
- A fruit diet is not harmful to health, as the body will not lack vitamins, nutrients and minerals. That is why problems such as dryness and lethargy of the skin, brittle nails, hair loss, etc. will not appear.
- The diet is not limited, so you will not experience a strong feeling of hunger or depression.
- The diet is very light and easy to prepare.
- Apples, strawberries, apricots, berries, plums and peaches contain a large amount of iron, which strengthens the immune system.
- Dried fruits include calcium, which strengthens nails and hair.
- Berries have a stimulating effect on the work of the nervous system, and vision improves.
- Fruits are ideally combined with other foods, due to which the diet will be quite varied.
- Bananas, figs, apples, grapes and dried fruits help to improve intestinal motility, improve brain function.
- Fruits help to lower blood cholesterol levels, blood pressure is normalized.
- Pomegranates and citrus fruits are rich sources of vitamin C or ascorbic acid, due to which there is an effective preventive effect on various diseases of the cardiovascular system and heart.
- Thanks to apricots and peaches, the metabolic process is improved.
- Fruits are considered to be rich sources of antioxidants, so they can help relieve depression.
Disadvantages of a fruit diet
Despite the many advantages and high efficiency in the fight against obesity, the fruit diet also has some disadvantages, which include:
- Grapes and bananas are high-calorie fruits, so they can be consumed only in the morning or if the body will receive a lot of physical activity (for example, before playing sports).
- The fruit diet should not be observed for young children and the elderly, as well as during pregnancy and breastfeeding, when diagnosing a disease such as diabetes mellitus and in case of failures in the process of carbohydrate metabolism.
- If you eat fruits for more than 15 days, protein starvation sets in, muscle atrophy begins to develop, an increase in stomach acidity is provoked, and a lack of vitamin B is observed. That is why, if you plan to follow a diet longer, you need to diversify the diet with other foods.
- This technique is prohibited for people suffering from gastritis, pancreatitis, ulcers.
- It is not recommended to eat foods that can provoke an allergic reaction.
- In the case of consuming a large amount of strawberries, citrus fruits and grapes, the development of allergic diathesis may occur.
- Due to the oversaturation of the body with fructose, there is a risk of the body beginning to accumulate fat, which is why it is forbidden to adhere to the diet for longer than established.
Fruit Mono Diet
As a rule, such diets are designed for exactly one week and cannot be followed longer, since as a result they can cause serious harm to the body. The diet will be based on a certain fruit, because this type of diet is more effective than mixed ones. However, it is not recommended to abuse such a diet, otherwise protein deficiency will occur.
Fruit Drinking Diet
You can only eat ripe and fresh fruits of the same type. Freshly made juices, purified mineral water, green tea are also allowed. It is worth giving up sugary soda.
This fruit diet is designed for exactly 3 days and makes it possible to cleanse the body of all toxins and harmful substances. During this time, you can lose about 3-6 kg of excess weight. During the day, you must drink at least 2 liters of liquid.
Approximate dietary intake:
Breakfast:
- 1 tbsp. still purified water or green tea, any 2 fruits;
- 1 tbsp. fresh juice and fruit salad;
- 1 tbsp. fresh juice and any 1 fruit.
Dinner:
1 tbsp. still purified water and fruit salad
Dinner:
- 1 tbsp. fresh juice and fruit salad;
- Any 2 fruits, steamed or steamed vegetables;
- chicken bouillon.
Fruit diet for a week
In just 7 days, you can get rid of about 7-9 kg of excess weight. At this time, you only need to drink green tea from the liquid (no more than 1 liter per day) and purified non-carbonated water.
Every day of the diet, you need to eat only one type of fruit and strictly adhere to the following scheme:
- 1 and 7 days of the diet - 1 kg of fresh fruit;
- 2 and 6 days of the diet - 1.5 kg of fresh fruit;
- 3-5 days of the diet - 2 kg of fresh fruit.
Mixed fruit diets
This type of diet is based on a fruit diet, but it is also allowed to consume other foods so that the body receives the required amount of vitamins and protein - for example, biokefir, low-fat dairy products, nuts, yogurt, seeds, grains, steamed or boiled lean meat. This will help you stay on a diet much longer and not be afraid to spoil your own health.
Fruit and vegetable diet
This method of losing weight allows the use of fresh fruits and vegetables in almost unlimited quantities. The diet may include low-fat varieties of fish and meat, but only in steamed, boiled or baked form, and the daily rate cannot exceed 200 g. You need to cook without adding oil. In one week of such a diet, you can lose about 5 kg of excess weight.
Sample diet:
- Breakfast - bran toast, grapefruit (orange) or mango, melon (about 400 g).
- Dinner - fish and green vegetables; unlimited fruit salad; vegetable salad and chicken meat; 2 boiled eggs, chicken broth, vegetable salad.
- Dinner - vegetables and fish; chicken and vegetable salad; meat baked with vegetables.
Fruit and protein diet
The duration of this type of diet is calculated for 14 days. The diet is based on the alternation of fresh fruits with protein foods, while flour, sweet and fatty foods that provoke excess weight are completely excluded from the diet.
Sample menu:
- breakfast - 2 eggs (boiled);
- lunch - 1 grapefruit;
- lunch - uncooked and lean chicken (200 g);
- afternoon tea - 2 apples;
- dinner - lean and non-fried fish (200 g);
- 2-3 hours before bedtime - 1 orange.
For 14 days of the diet, subject to strict adherence to the rules, there is a chance to lose about 5 kg of excess weight. You can replace fruits with others, but grapes and bananas are prohibited, since they are very high in calories. As protein products, the ideal option would be milk, natural yogurt, cottage cheese, biokefir, fish and lean meats.
Fruit and kefir diet
You can follow this diet for 3-5 days and during this time it takes about 5 kg of excess weight, the end result directly depends on the individual characteristics of the organism. This type of diet can be used as a deloading program after the holidays and, if necessary, quickly bring the figure in good shape.
The diet is based on ripe fruits and fat-free biokefir:
- Breakfast - 500 g of fat-free kefir, 300 g of fresh berries or fruits.
- Dinner - 500 g of low-fat kefir, 300 g of fresh berries or fruits, unlimited fresh vegetables.
- Dinner - 500 g of dietary kefir, 300 g of fresh berries or fruits.
- 2-3 hours before bedtime - fruit salad, seasoned with a small amount of kefir or natural yogurt.
Fruit and oat diet
This diet can be used as a fasting diet. Fresh fruits and oatmeal are considered the best sources of vitamins and help boost immunity. This diet is recommended in winter, when the body is deficient in vitamins.
During the day, porridge can be consumed 4 times 250 g each, steaming it with boiling water. In the morning, it is recommended to add fresh fruits, nuts and dried fruits to the oatmeal, and a little honey in the evening. To satisfy hunger, during the day, you can eat almost unlimited quantities of any fruit. However, only in the morning grapes and bananas are allowed.
Regardless of which version of the fruit diet was chosen, in order to obtain the desired result, you must strictly follow the diet and do not forget to drink at least 2 liters of water during the day. The diet will bring much more benefit if it is combined with sports.
Find out how to lose weight while on a fruit diet and not overdo it, from this video:
