Fruit diet for weight loss. Disadvantages and contraindications of a diet for hips and legs Losing weight in the hips exclude bananas, grapes, dried fruits

In pursuit of a slim figure, we often limit ourselves in nutrition. At the same time, we sometimes succumb to the influence of myths invented by our grandmothers about the correct diet. As a result, we buy them in the store considering them absolutely safe and healthy. “There’s not a drop of fat in them!” - we convince ourselves and enthusiastically consume kilograms of delicious fruits in front of the TV, without even suspecting that we thereby nullify all efforts to lose weight. In order not to make a mistake in choosing foods while on a diet, let's figure out what fruits you can eat when losing weight and in what quantities .

Debunking myths

Opponents of eating fruit while dieting argue that you should never fill your diet with sweet fruits. They say they contain a lot of fructose, which is a modified sugar. But this myth can be easily dispelled, since scientists have long proven that the human body processes it completely differently than the same glucose. The fact is that fructose is quickly and easily broken down and absorbed, without having time to be converted into fat, like other carbohydrates.

Many people do not know what fruits to eat when losing weight, and therefore completely refuse them. Especially when they hear the second myth about fructose: it interferes with the process of burning lipids. It also blocks the formation of hormones, so the body does not understand how much energy it has already spent and absorbed. But doctors refute this claim. According to them, fructose in moderation is not harmful. Of course, if you consume hundreds of fruits a day, then you cannot avoid extra pounds.

Benefits of fruits

There is no doubt that it exists. First, to clear all doubts, consult a professional nutritionist. He will explain in detail what fruits you can eat while losing weight. The doctor will also tell you that the body cannot do without them: the fruits contain the antioxidants it needs. They cleanse our body of harmful free radicals that oxidize cells and provoke the development of serious diseases.

Secondly, fruits contain many vitamins and micronutrients, without which the body is unable to function normally. If there are not enough of them, various kinds of malfunctions begin in the functioning of the immune, nervous and other systems. Vision problems arise, hair falls out, and skin condition worsens. Therefore, take the time to find out what fruits you can eat when losing weight and how much to avoid this kind of trouble. These may also include problems with intestinal patency. After all, by refusing fruits, you deprive yourself of the opportunity to receive the fiber that is so necessary for cleansing the body.

Citrus

What fruits can you eat when losing weight at night? Of course, citrus fruits. They will not harm your figure even late in the day, let alone in the morning or lunch. By eating several oranges or tangerines a day, savoring slices of grapefruit or lemon, you not only maintain your figure, but also get rid of excess weight. The thing is that natural sugar and various minerals contained in the middle of the product stimulate metabolism. Moreover, grapefruit is the most useful for weight loss: it tones the body and burns excess fat deposits. The enzymes of this fruit actively process calories. Know that any dish that contains no more than 800 kcal will not ruin your figure if you eat half of this fruit after it.

In addition, by eating citrus fruits every day, you provide yourself with a sufficient amount of ascorbic acid, which serves as a shield for various viruses and harmful bacteria. The presence of herbal substances strengthens the immune system, prevents the development of inflammation and even tumors, and also eases the load on the heart.

Kiwi

Another one that will make you slimmer. He was even dubbed the champion of weight loss. First of all, kiwi is low in calories. One hundred grams of fruit pulp contains only 60 kcal. There are also many useful microelements (iron, potassium, magnesium, zinc), fruit and organic acids. By eating one fruit a day, you cover your body's daily need for vitamin C, and also provide it with enough folic acid and vitamin K.

Secondly, a well-known nutritionist, a Frenchman, speaking about what fruits you can eat while losing weight, first of all named kiwi. According to him, starting breakfast with this fruit, you get rid of extra pounds without putting in any physical effort. The thing is that the soluble plant fibers of this fruit kill the feeling of hunger and remove everything unnecessary from your intestines. Carnitine, found in kiwi pulp, burns lipid layers in the body.

Mango

One of the most famous fruits used for weight loss. It has been proven that by eating only one mango per day, you can get rid of one or two kilograms in a week, and 5-6 kg per month. Also, in four weeks, the fruit burns five centimeters of fat around the waist. People who lived many centuries ago already knew what fruits they could eat while losing weight, so they not only stocked up on mangoes to prevent excess weight, but also used it to treat obesity.

In addition, mango is also very healthy. It lowers blood sugar and cholesterol levels and treats infections. It acts as a laxative, so it is used to treat patients suffering from intestinal obstruction. Mango is a storehouse of vitamins and nutrients; its presence in your menu has a positive effect on the functioning of the kidneys and cardiovascular system. It is recommended to make airy mousses from mangoes and use them in cocktails and salads. The fruit goes well with yogurt in desserts and with rice in main dishes. Contraindicated for diabetics due to the high content of plant sugars.

Apples

Eat three to four fruits every day - this is a sure way to lose weight quickly. The domestic fruit has many advantages, even compared to its exotic counterparts. Firstly, it is inexpensive, secondly, it does not cause allergic reactions, and thirdly, almost everyone likes its taste. Nutritionists recommend doing fasting “apple” days several times a month, during which you eat only these fruits. But if you have stomach problems, it is better to refrain from consuming the product. Also, if you want to know what fruits you can eat when losing weight in the evening, it is better to consult your doctor. For example, the same apple can cause severe heartburn, so it is better not to eat it at night.

Medium-sized apples contain between 60 and 100 calories. The high level of fiber allows you to quickly and permanently satisfy your hunger. The fruits are rich in antioxidants that kill cholesterol, as well as folic acid and elements that are responsible for bone density. The benefits of the fruit are undeniable. In Great Britain there is even a proverb: “If you want to forget about doctors, eat an apple a day.”

A pineapple

What fruits can you eat when losing weight? Well, of course, pineapple is the real “king” in the fight against excess weight. Obese people not only can, but should also include it in their menu. The low calorie content of the product (48 kcal) allows you to eat it in large quantities. Of course, you shouldn’t overuse it, but half a piece of fruit a day will only do you good. The pulp contains bromelain, which provokes the breakdown of fats and proteins, the production of gastric juice, which improves the digestion process and at the same time reduces the number on the scale. There is an opinion that only one gram of this substance can remove a kilogram of excess weight from your sides and waist.

Thanks to pineapple, food is quickly absorbed without the formation of lipid deposits. That is why it is recommended to eat it after meals. Fruit juice is also useful in this regard: it also copes well with the calories attacking your body. But the most interesting thing is that pineapple is healthy even before eating. Nutritionists say that only a few slices can reduce your portion of lunch or dinner, since the fruit quenches the feeling of hunger and creates the effect of fullness.

Fruit pests

You should also know about them so as not to buy a product on the market that will not contribute to weight loss, but, on the contrary, to weight gain. We have already figured out what fruits you can eat while losing weight, now we will look at their antipodes, the first of which is grapes. Not only is it high in calories and fructose, but it also has a high glycemic index, making it not suitable for dieters. Also, grapes often ferment in the intestines, which causes discomfort.

Bananas are very tasty, but at the same time absolutely not healthy fruit for losing weight. The reasons are the same as in the case of grapes. Another pest fruit is watermelon. Many people say that it copes well with excess weight, but this is a wrong opinion. The huge glycemic index is just one of the disadvantages of watermelon. For example, a large amount of liquid contained in it can disrupt the water-salt balance in your body.

It is also recommended that all those trying to lose weight exclude dried and canned fruits from their diet. They are very high in calories and contain a lot of harmful sugar. Therefore, replace them with fruits that are healthy for your figure: pineapples, apples, kiwis, mangoes and citrus fruits. Always be in good shape!

A fruit diet for weight loss is one of the most common ways to get rid of excess weight and shape your figure. To do this, you just need to choose the product that is most pleasant to your taste and begin your cleansing days.

Vegetables and fruits are a storehouse of vitamins that you cannot do without in the conditions of the predominance of artificial products. All kinds of fruit diets have become very popular recently. Thanks to the abundance of different fruits - from the simplest and most familiar to the exotic - it has become possible to unload the body on natural nutrition.

What is fruit unloading for?

• First of all, this method allows you to cleanse the body of toxins in a short time.
• Secondly, this method can help increase vitamin levels.
• Thirdly, fruits are tasty, and it is much easier to survive on them for a couple of days than on other products.
• Fourthly, fiber is very beneficial for the gastrointestinal tract.

During the diet, you can lose a few kilograms and still feel comfortable. Vitamins will play their role, affect the tone of the body, and speed up metabolism.

Types of fruit diets

There are two types of weight loss using fruits:

• mono-diet;
• complex system.

The mono-diet is based on one product. You should choose a specific fruit on which you feel most comfortable spending your fasting days.

Complex diet allows you to combine several fruits and other products that go well with natural food. The diet includes, for example, cottage cheese or buckwheat. Meals are distributed hourly so that you can eat little but often throughout the day.

Which diet to choose

Apples, watermelons, berries, peaches, and pears are best suited for various diets. You should be careful when choosing bananas, plums, melons, and grapes for unloading. The fact is that these products contain large amounts of glucose, so people who are prone to obesity may get the opposite effect. It is recommended to eat pineapples as an exotic fruit - they have a positive effect on metabolism and help you lose excess weight.

A mono-diet is much more effective. 3-4 fasting days allow you to get rid of 3-5 kilograms of excess weight. However, such a system is much tougher, the body is subjected to stress, and side effects may occur, such as gastrointestinal upset, loss of strength, and dizziness.

A comprehensive fruit diet is more comfortable for the body. People who are turning to this method of losing weight for the first time are recommended to start with this form. Its essence is to include dairy products or cereals in your daily diet, in addition to fruits and berries.

Mixed menu options

Fruit and vegetable

At night, drink a glass of low-fat kefir. During the day, drink still water, fruit compotes, fruit drinks, fresh juices, juices, teas. The fruit and vegetable diet is designed for people who find it difficult to adapt to a new food system, so the menu includes side dishes and meat dishes.

Fruit and protein

The fruit-protein diet is intended for those losing weight who have contraindications to a regular fruit diet. The combination of protein and plant foods will ensure healthy and complete weight loss.

Fruit and milk

The diet of the milk-fruit diet is quite strict, however, a positive result is visible already on the 5th day. If you want to achieve greater weight loss, extend the diet for another 2 weeks, during which you take a break of 1-2 days.

Fruit and curd

The diet is suitable for people looking for a quick “express” diet. Experts recommend sticking to the diet for 7 days, during which you will lose about 4 kilograms.

Fruit kefir

The kefir diet is designed for 7 days, during which you can lose 4 kg. The proposed diet option is gentle, since the menu contains vegetable dishes.

Diet from Joan Lunden

Joan Lunden is an American television personality who is in excellent shape at 50 years old. The secret of its appearance lies in building the right balanced menu. The TV presenter has developed a unique fruit diet, with which you can lose 3 kilograms in just 3 days, improve the condition of your skin, and normalize your metabolism.

Menu for the day:

The convenience of the diet is that you no longer need to count calories. You can also replace the fruits from the menu with any other fruits of your choice. Nutritionists do not recommend sticking to the diet for more than 3 days due to the low protein content.

Fast way

The diet cannot be considered balanced, since the diet consists of only fruits and purified water. The results of the diet are impressive - you can lose up to 8 kg in 6 days. Nutritionists offer a menu that involves eating different amounts of fruit on certain days:

1 day	1 kg.
Day 2	1.5 kg.
Day 3	2 kg.
4 day	2 kg.
5 day	1.5 kg.
Day 6	1 kg.

A similar nutritional principle is included in the cleansing and summer fruit diets, the diet of which is designed for 3 days.

Diet "Fruit pleasure"

The diet is designed for 7 days, during which you will lose weight deliciously and quickly. The menu includes fruit desserts for breakfast, lunch and dinner. Traditionally, desserts consist of strawberries, apples, pears, peaches, oranges and yogurt dressing.

On average, up to 1 kg is lost daily. excess weight. During the diet, do not forget to drink a lot. The best options are unsweetened green tea and purified water.

Variations in duration

Fasting day

Nutritionists advise fasting once a week to cleanse and reboot the body. On the scheduled day, eat 1-1.5 kg. fruit. The result of the diet is minus 1-2 kg. excess weight. It is advisable not to drink anything on the day of fasting.

Sample menu for 1 day

Menu for 3 days

The fruit diet for 3 days cannot be called monotonous, since it includes protein dishes. Light snacks are also acceptable during short periods.

Day 1	Breakfast	Oatmeal with berries.
	Dinner	4 pieces of pineapple.
	Dinner	Lettuce, turkey breast, orange.
Day 2	Breakfast	3 slices of watermelon, low-fat yogurt.
	Dinner	Banana and strawberry puree, apple juice.
	Dinner	Vegetable salad with lemon dressing, chicken fillet, grapefruit.
Day 3	Breakfast	3 slices of melon, a glass of low-fat kefir.
	Dinner	Fruit salad with yogurt.
	Dinner	Cabbage salad, fish steak.

Menu for 7 days

The fruit diet for the week includes fresh vegetables and fruits, low-calorie meat dishes, which is quite acceptable with a protein-fruit diet. You can create a menu yourself, just follow the general recommendations of nutritionists. By the way, in 7 days it’s quite possible to say goodbye to 5 extra kilos.

Sample menu for 1 day:

Diet for 14 days

You can achieve significant results in losing weight with the help of a fruit-protein diet, which not only burns fat, but also saturates the body with essential minerals. Nutritionists recommend eating 5-6 times a day, every 2 hours. Try to drink as much water, fresh juices, juices, teas and compotes as possible.

Sample menu for 14 days:

1 day	500 g boiled chicken breast, liter of low-fat kefir.
Day 2	3 eggs, apples, 1.5 l. low-fat milk.
Day 3	500 g low-fat cottage cheese, pears, liter of kefir.
4 day	Fish steak, natural yogurt, oranges.
5 day	Boiled beef, rye toast, vegetable salad, kefir.
Day 6	Unlimited fruits and vegetables.
Day 7	Chicken breast, 3 eggs, apples.
Day 8	Boiled potatoes, fruits, low-fat kefir.
Day 9	Fish fillet, cucumber and cabbage salad, yogurt.
10 day	1 kg. oranges, chicken breast, compote without sugar.
Day 11	A liter of kefir, vegetables and fruits.
12 day	Boiled beef, apples and pears, kefir.
Day 13	A kilogram of cottage cheese, yogurt, grapefruit.
Day 14	Chicken breast, vegetable salad, fruit drink.

In 2 weeks of such a diet you can lose up to ten kilograms of excess weight.

Rules for fruit diets

It is recommended to practice any mono-diet for 3 days. You should not abuse such a system so as not to harm your own body. It is best to start with one fasting day. After a couple of weeks, follow the diet for two days. And after a few more months, devote 3 days to unloading.

As for the complex diet, you can safely practice it at any time convenient for you and start immediately with three fasting days, since during its implementation you can eat, in addition to fruits, dairy products, nuts and grains.

To lose weight on fruits successfully, you must follow certain rules:

1. The body cleanses itself painlessly and effectively when it consumes enough drinking water. Therefore, during the diet you should drink a lot of still water. The ideal option is 30 ml. per 1 kg. weight.
2. For any weight loss, fractional meals are the most convenient option for eating. The essence of it is to eat small portions several times a day. The optimal number of meals is 5-6 times a day.
3. It is advisable to determine the calorie content of each fruit. The fewer calories, the more effective.
4. The diet does not require eating only raw foods. Baked apples, blanched pears, compote - all these options are quite acceptable with an integrated approach.
5. Along with fruits, during the complex system you can eat low-fat cottage cheese, low-fat yogurt, milk, and honey. Among the cereals, buckwheat, oatmeal, and rice would be appropriate.

The diet will become especially effective if you decide to unload in the open air, when fruits and berries can be easily removed directly from a tree or bush. Fresh product contains much more microelements necessary for the human body. Store-bought foods are less healthy.

Nutritional deficiencies

• It has been scientifically proven that some types of fruits have no effect on body fat.
• Fructose, which almost all fruits are rich in, is processed by the liver not into glycogen, but into fat deposits.
• Dieting for too long can cause protein starvation.

Contraindications

• Any fruit mono-diet can harm people suffering from diseases of the gastrointestinal tract - colitis, peptic ulcer, gastritis or cholecystitis.
• Those who are susceptible to allergic reactions and skin diseases should approach such types of body cleansing with caution.
• Hypotonic patients need to take into account the fact that when using fruit diets, the body receives practically no protein. Therefore, at the slightest change in blood pressure, you should switch from dietary to regular nutrition.
• No mono-diets are recommended for older people. With a comprehensive diet, you can eat protein foods (such as cottage cheese, milk, boiled meat) so as not to deprive the body of strength and energy.

If you follow the rules of a fruit diet, there is a chance that the body will quickly begin to cleanse itself and get rid of excess weight. Typically, the results are positive and effective. This is evidenced by reviews from people who have experience losing weight by eating fruits and berries.

Fruit Dessert Recipes

Diet strawberry dessert

If you consider yourself to have a sweet tooth, but are afraid of ruining your figure, homemade strawberry dessert “Tenderness” is exactly what you need. It contains low-calorie ingredients, which only benefit the delicacy.

Ingredients :

• 200 g strawberries;
• 150 g low-fat yogurt;
• pineapple slices.

Preparation:

1. Wash the strawberries, remove the stems. Cut each berry lengthwise and place in a bowl.
2. Pour yogurt over the strawberries and refrigerate for half an hour.
3. Decorate the finished dessert with pineapple slices.

Stuffed pears

Losing weight can be delicious and unusual; you don’t even have to give up desserts. The diet doesn't restrict you from choosing low-calorie treats, so try making pears with a low-calorie filling.

Ingredients for 3 pears:

• pears;
• 150 g low-fat cottage cheese;
• 1 tbsp. l. natural yogurt;
• 1 tsp. honey;
• a handful of raisins;
• cinnamon, lemon juice to taste.

Preparation:

1. Beat the cottage cheese with a blender until smooth.
2. Mix the resulting mass with yogurt, honey and raisins.
3. Prepare the pears. Wash them under water, dry them, cut off the top part.
4. Using a teaspoon and knife, carefully scoop out the core. Sprinkle lemon juice on the inside of the fruit to prevent browning.
5. Place the curd filling into pear cups, cover them with the cut off tops and place in the oven.
6. Bake the treat at 180 degrees for 25 minutes. You can check the readiness of the fruit by piercing it with a toothpick. Pears should be soft.

Melon salad

In the summer heat, one of the life-saving products is melon. The juicy yellow berry will not only refresh you, but also help you lose extra pounds. And to make the weight loss process more delicious, prepare a dietary melon salad from it.

Ingredients :

• 1 kg. melons;
• 1 lime;
• 3 tbsp. l. mint;
• 1 tsp. sugar (if the melon is sweet, you can do without it);
• 1 tbsp. l. ginger;
• 1 tbsp. l. honey

Preparation:

1. Using a spoon and knife, remove the pulp from the melon and cut it into pieces.
2. Place melon pieces in a salad bowl. Add grated lime zest there.
3. Preparing the sauce. Squeeze the lime juice into a bowl, add chopped mint and grated ginger. Season the mixture with honey and stir.
4. Dress the melon salad with mint-ginger sauce and start your meal.

Baked apples

Sweets are not prohibited on a diet, as long as they are oven-baked apples. There are quite a few variations in preparing the delicacy: apples without filling, with cottage cheese, with jam, with raisins. We offer you a recipe for baked dietary apples with honey.

Ingredients :

• 3 apples;
• 2 tsp. honey;
• cinnamon.

Preparation:

1. Cut off the tops of washed apples and remove the core.
2. Pour a little honey inside each fruit and sprinkle lightly with cinnamon.
3. Place the apples on a baking sheet and place in the oven for half an hour. Bake the treat at 180 degrees.

Low calorie cheese dessert

If you follow a fruit and cottage cheese diet, then a cottage cheese treat will dilute your boring diet. The low-calorie dish can serve as a complete afternoon snack or lunch. It contains low-fat components that will not harm your figure.

Ingredients :

• 250 g. cottage cheese;
• a glass of natural yogurt;
• 1 packet of gelatin;
• ½ tsp. vanillin;
• 1 tbsp. l. cocoa;
• 1 tsp. honey

Preparation:

1. In a deep bowl, combine yogurt, cottage cheese and honey, stir.
2. Soak the gelatin in milk and wait until it swells.
3. Combine gelatin and curd-yogurt mixture, stir.
4. Divide the entire mass into 2 parts, add cocoa to one of them.
5. Start putting the dessert in the bowl, alternating a dark and light layer.
6. Place the dessert in the refrigerator until it hardens completely.

Salad for slimness with pineapple

A dietary salad with pineapple and Chinese cabbage will please even the most sophisticated gourmets. The dish is suitable for lunch or dinner with fruit and vegetables. The main advantage of the salad is its ease of preparation and fresh ingredients.

Ingredients :

• 200 g canned corn;
• a head of Chinese cabbage;
• 200 g pineapple;
• 1 cucumber;
• 100 g low-fat cheese;
• 1 tsp. Dijon mustard;
• 1 tbsp. l. olive oil;
• 1 tbsp. l. apple cider vinegar.

Preparation:

1. Prepare vegetables and fruits. Peel the pineapple, cut into cubes, chop the cucumber into strips, finely chop the cabbage.
2. Place the corn in a colander and let drain. At this time, grate the cheese on a medium grater.
3. Prepare the dressing. To do this, mix oil, apple cider vinegar, mustard.
4. Mix all ingredients in a salad bowl and serve.

On the one hand, this statement is true. When the main diet consists of fruits, losing weight is quite possible. In addition to substances useful for weight loss, much depends on the caloric content of fruits. High-calorie foods include: grapes, persimmons and bananas. The lowest calorie: apples and pears, watermelons and melons, plums, as well as all citrus fruits.

Everything seems clear with calorie content, but there is such a thing as the glycemic index. What is GI? The higher its indicator, the more sugar the fruit contains and the more it provokes an increase in blood glucose. Such fruits are not suitable for weight loss; after eating them, after a very short period of time, you will want to eat again, and this will only lead to weight gain. You can safely exclude watermelons and melons from the list of low-calorie foods, because they contain a lot of fructose.

The next thing you should pay attention to when choosing a fruit for weight loss is its fiber content. Citrus fruits are considered the most useful in this regard, especially grapefruit, peaches, dried apricots, prunes, raspberries, currants, lingonberries, and rose hips. It is fiber that helps the digestive system work more actively, serves as a kind of whisk for the intestines, and also creates a feeling of fullness for a long time.

Which fruit to choose for weight loss?

Most fruits, according to one criterion or another, are neutral foods that help maintain shape, but do not help in any way to reduce it, so when choosing foods for your diet, you should pay attention to the following fruits.

Grapefruit

Contains a huge amount of vitamin C, which is important in the process of losing weight, in addition, it contains a lot of fiber, which saturates for a long time. The glycemic index of this citrus fruit is quite low and will not provoke spikes in blood sugar. In addition, grapefruit contains some substances that speed up the digestion process and help food be better absorbed. It is not at all necessary to go on a grapefruit diet; it is enough to eat half a citrus fruit before each meal. To reduce the unpleasant bitterness of the fruit, it is necessary to remove all the white partitions between the slices.

Kiwi

Accelerates the process of fat breakdown, contains very little fructose, and normalizes blood cholesterol levels. It is better to eat kiwi with the peel, but you just need to rinse it thoroughly before doing so.

A pineapple

Contains a substance called bromelain, which interferes with the absorption of fats, and this tropical fruit is enriched with vitamin C.

Apples

One of the healthiest and most familiar fruits to us. According to a nutritionist, 3 apples eaten daily will not only put your figure in order, but will generally improve many health indicators. Apples should be eaten with the peel, it contains the bulk of vitamins and seeds, and contains a lot of iodine.

What fruits are best to exclude or reduce as much as possible during the diet?

Grape

Its sweet taste is due to the presence of large amounts of glucose, and, consequently, a high glycemic index, which interferes with weight loss. Another disadvantage of grapes is that they are not completely digested; sometimes the process of fermentation in the stomach even begins, followed by indigestion, bloating, and epigastric pain. Of course, 3-5 berries won’t do much harm, but you still shouldn’t get carried away with grapes.

Bananas

Probably satiates better than all other fruits, because it’s not without reason that they are recommended for snacks or children’s school lunches. Of course, a banana is much better than a sausage sandwich or a pack of chips, but it is one of the most high-calorie fruits, and also contains a lot of starch, which breaks down into glucose and, if not completely converted into energy, is transformed into fats.

Watermelons

A favorite summer delicacy for many, some use it for fasting days. A significant disadvantage of the watermelon diet is that it has a fairly high glycemic index and contains a lot of water. Excessive consumption of watermelons can lead to disruption of water-salt balance.

Dried fruits

They are considered the healthiest snacks, but their calorie content is about 3 times higher than that of the original fruit, so when consuming dried fruit you should limit yourself to pieces, not handfuls.

What you should pay attention to

Even the healthiest and lowest-calorie fruits can turn out to be useless and even harmful when losing weight if they are not prepared correctly: for example, peaches in syrup or apples baked with sugar will not bring any benefit to your figure.

Lose weight up to 7 kg in 7 days.
The average daily calorie content is 900 Kcal.

By eating fruits, you can lose up to 7 kg of unnecessary weight in 7 days. This nutrition is a great way to spend the fruit season profitably, losing weight and getting healthier.

If you need to tweak your body just a little and get rid of a couple of kilograms, or just have a good decompression after holiday feasts, you can go on a shorter three-day fruit diet.

Fruit Diet Requirements

If you choose the method of body modernization three-day fruit week, be prepared to eat purely fruit products all these days. To make weight loss more noticeable, you should exclude starchy and high-calorie representatives of the fruit family (for example, bananas) from the menu. It will be good if you introduce apples and citrus fruits into your diet. On a fruit diet, 3 main meals are prescribed, between which you can have a snack (also fruit). This diet also does not prohibit the consumption of berries, except grapes (for the same reason as bananas).

Clear proportions of consumed products are not prescribed. Based on the characteristics of your body. Eat until you're full, but don't overeat, even with the lowest-calorie fruit products. Ideally, the portion does not exceed 200-300 grams. Since fruits are digested quite quickly, there is no need not to eat after 6 pm, especially if you go to bed late. But not eating anything at least two hours before going to bed at night is very correct eating behavior in this case.

Drink a sufficient amount of still water (can be melted) every day. Unsweetened teas are also allowed (it is better to choose green or herbal). Coffee is not recommended. If it’s really hard to live without this invigorating drink, drink it occasionally and at the beginning of the day. You can drink fruit or berry (or fruit and berry) juices and fresh juices from approved products. But there is no place for sugar in their composition. It would be great if these drinks were freshly squeezed. This will help not only quell the feeling of hunger, but also supply the body with useful substances.

If you want to correct your figure a little more, the diet can be extended, but nutritionists do not recommend adding more than 1-2 days. Longer consumption of some fruits can provoke a lack of vitamins and substances necessary for the body.

By the way, so that your diet doesn’t get boring, you can eat baked fruits from time to time. For example, a baked apple saturates you much more and for longer than its raw counterpart.

If we talk about seven day fruit diet, it is less strict and more diverse. Those who decide to play by its rules are allowed to eat, in addition to fruits and berries, non-starchy vegetables and soups made from them, low-fat fermented milk products, and lean meat. And for breakfast you can even add whole grain toast. This diet involves four meals.

If losing weight is going comfortably, but after a week 1-2 kilograms still separate you from your desired figure, you can extend the diet regimen a little, but up to a maximum of 10 days. Further, if you do not want to harm your body, you can achieve results only with a properly balanced diet with the addition of other healthy foods.

After completing any version of the fruit diet, in order to maintain the results obtained, you should not rely on high-calorie foods. If before this your diet was far from balanced, then you need to reconsider its rules and include sports. By the way, it is advisable to do it while following the rules of the diet itself. Be sure to leave room for fruit in your new diet. After all, they helped you transform, don’t offend them now. Also, to prevent excess weight, you can have a fruit fasting day or from time to time replace breakfast or lunch or dinner with a set of your favorite fruits and berries.

Fruit diet menu

An approximate version of the fruit diet menu for 3 days

Breakfast: fruit salad of apple and orange; a cup of green tea.
Snack: small green apple.
Lunch: kiwi and orange salad with a handful of berries.
Afternoon snack: a glass of freshly squeezed juice from your favorite fruit.
Dinner: apple, tangerine and kiwi salad.

An approximate version of the fruit diet menu for 7 days

Breakfast: strawberry-cherry salad, dressed with 1 tsp. sour cream of the lowest fat content; toast, smeared with homemade yoghurt, grated with fruits or berries; a cup of green tea or fruit juice (it can be diluted with water).
Lunch: a serving of vegetable puree soup; 150-200 g of meat, cooked without adding oil and salt; fruit of choice; You can also drink a glass of fruit juice for dessert.
Afternoon snack: fruit and vegetable salad (for example, grate apples and raw carrots), seasoned with 1 tsp. low-fat sour cream or homemade yogurt.
Dinner: salad of your favorite fruits, seasoned with low-fat kefir or yogurt; a glass of juice.

Contraindications for a fruit diet

• Fruit and berry products contain organic acids, which can have a negative effect on the mucous membranes of the gastrointestinal tract. Therefore, going on a fruit diet is not recommended for gastritis, stomach or duodenal ulcers.
• This diet is not suitable for people who suffer from pancreatitis or have any diseases of the biliary tract.
• Undoubtedly, diabetics and people with impaired carbohydrate metabolism should not be on a fruit diet.
• This technique is also not recommended in any form for pregnant and lactating women, the elderly, children, adolescents and all those who are experiencing any functional changes in their bodies during this period.
• Such a diet is not advisable for allergy sufferers, since fruits in large quantities can encourage the development of diathesis.

Advantages of a fruit diet

1. Fruits perfectly satisfy the feeling of hunger. After all, they are rich in fiber, which, penetrating into the body, swells, creating a feeling of fullness in the stomach. Therefore, when you eat a small amount of low-calorie fruit products, you feel like you have eaten a lot. Consequently, there is no desire to overeat, and you lose weight, since your diet weighs very few calories. The frequency of meals also helps to practically eliminate the feeling of hunger, because the fruit diet promotes fractional meals.
2. Fruits also suppress cravings for sweets, because most of them themselves have a sweetish taste. Thanks to this, this technique is perfect for those with a sweet tooth. Advice: if you don’t want to go on a fruit diet, but your love for chocolate, ice cream and other high-calorie sweet treats keeps you from losing weight, try at least sometimes replacing sweets with fruit. And you will notice how the weight slowly but surely begins to leave you. Dried fruits are an excellent alternative to sweets.
3. Eating fruit helps strengthen the body's immune system, making it more resistant to many diseases. In order not to encounter any disease in winter, take care of saturating your body with useful substances in summer.
4. Fruits also help improve the condition of hair, nails and appearance in general, due to the presence of calcium in them, in particular. And iron helps normalize blood pressure and regulate cholesterol in the blood.
5. Many fruits contain enzymes that help fight the deposition of excess fat. Gently and carefully, fruits cleanse the body and naturally remove impurities and toxins that we do not need at all.
6. Fruits also stimulate and normalize intestinal motility very well. The substances they contain help prevent cardiovascular and other dangerous diseases, help with brain function, increase concentration and have a beneficial effect on mood. And this helps to tolerate a fruit diet, as a rule, quite easily and without feeling acute psychological discomfort.
7. Fruits are very useful for the fair sex. They help quickly overcome such a nuisance as cellulite. In addition, thanks to the fiber content in fruits, the complexion becomes even and healthy.
8. Eating fruits helps speed up metabolism. And this increases the chances of maintaining the results of weight loss even when switching to a normal diet (of course, if it is without excesses). So, as you can see, you should eat fruit not only to get a beautiful figure, but also to improve your health and appearance in a natural way.
9. Following the rules of the fruit method, you practically do not need to spend time on cooking. Especially if we are talking about a short-term fruit diet, there is no need to spend time at the stove at all (unless you want to bake fruit).
10. An undeniable advantage of a fruit diet is its effectiveness. In just a few days, you can significantly transform your figure, losing a few centimeters in the waist and other problem areas that separate you from the body of your dreams.

Disadvantages of a fruit diet

• Most people who have lost weight speak positively about the fruit diet. But still, one cannot ignore that it is poor in protein products, so only people with good health should stick to it. Be sure to take into account the contraindications described above.
• When leaving the body of toxins, as discussed above, you may encounter some unpleasant manifestations such as plaque on the tongue, unpleasant odor from the mouth.
• Some experience muscle weakness and diarrhea. If these effects are severe and cause you discomfort, be sure to stop the diet and consult a doctor to check your health.

Repeated fruit diet

Do not repeat the short three-day fruit diet for at least the next couple of weeks, but with the seven-day method you should wait for at least 1 month.

19-09-2014

39 567

Verified information

This article is based on scientific evidence, written and reviewed by experts. Our team of licensed nutritionists and estheticians strive to be objective, unbiased, honest and present both sides of the argument.

It turns out that you can lose extra pounds without resorting to grueling diets, the daily menu of which includes a piece of cheese, one carrot and a few spinach leaves. Sweet lovers (and lovers too) will be very happy when they find out that you can lose weight in a tasty and juicy way on a fruit diet. The lucky ones who have already changed their wardrobe thanks to this nutrition system note that along with the centimeters, lethargy, apathy and bad mood also go away. This is not surprising, because fruit diets for weight loss compensate for the lack of other useful substances in the body, which means that immunity increases, the condition of hair, nails and skin improves, and metabolism is normalized. In ten days of a fruit diet you can lose from 7 to 10 kilograms.

This is just a general name for a weight loss system based on eating fruit in large quantities. In fact, such a diet can be divided into several subcategories:

• fruit and protein diet;
• fruit-kefir diet;
• fruit mono-diet;
• multifruit diet.

To choose the optimal and most comfortable way to lose weight, you need to consider each of the listed diets in more detail.

Fruit abundance or just apples?

When people talk about a fruit diet, they most often mean a food system whose menu includes only fruits. If you want variety, you can include several items in your daily diet: apples, pears, kiwis, oranges, tangerines, grapefruits, peaches, apricots, bananas, etc. However, you need to consider the following point: high-carbohydrate bananas, pears, mangoes, etc. It is better to eat in the first half of the day, but in the evening you can be content with apples, oranges or tangerines. By the way, you don’t have to eat the whole fruit; you can make a delicious salad or smoothie from it.

An approximate menu for a multi-fruit diet for the day would look like this:

Breakfast:

• Fruit and berry smoothie made from bananas and strawberries with the addition of natural yogurt;
• A cup of green tea.

Afternoon snack:

• Berry juice or dried fruit compote.

Dinner:

• Fruit salad of oranges, bananas, apples, grapes, etc.;
• Green tea or mineral water.

Dinner:

• 2 green apples;
• Any drink.

This diagram is provided as an example. In general, any fruit diet involves eating fruit in any quantity (although this does not mean that you can eat two dozen bananas a day). Fruit mono-diets also give good results. The principle of such diets is very simple: during the day you can eat only one type of fruit (for example, only apples or the same bananas). Diets that include one fruit component are quite difficult to follow, but the desired effect is achieved much faster.

The watermelon diet is widespread (despite the fact that watermelon is a berry, the diet is classified as a fruit). In 3-4 days of eating watermelon pulp you can lose 2-3 kilograms. The most effective fruit mono-diet is considered to be apple (apples are very healthy fruits for weight loss) - by eating only apples for a week, you can lose almost 9-10 kilograms. The most optimal timing for diets is 3-7 days for a mono-diet and from several days to one and a half weeks for a multi-fruit diet.

Fruit and vegetable mix for weight loss

A diet of vegetables and fruits is the most gentle option, since it will not be difficult to maintain. The main principle of the diet is to eat fresh vegetables and fruits for several days. Now the menu is expanding even further, as it can include a variety of vegetable salads and snacks. As for drinks, you can still drink green hour, fruit drinks, compotes and mineral water. Unloading the body with a fruit and vegetable diet will also have a great effect on your overall well-being: thanks to the high fiber content in fresh vegetables, it will be eliminated from the body, your complexion will also improve and digestion will be normalized. You can stick to this diet plan from several days to a week and a half.

“Colorize” the kefir diet

More than one thousand women have been convinced of the effectiveness of the popular one; they have become noticeably prettier after three or four days of eating only fermented milk products. To easily “sit through” such a diet and not salivate at the sight of any food, you can enrich the “kefir” menu with a variety of fruits. Include 0.5-1 liter of kefir and several of your favorite fruits in your daily diet. You can also make delicious yogurt from the ingredients by grinding the ingredients in a blender. The average duration of the fruit-kefir diet is from 3 to 5 days.

Fruit-protein diet with carbohydrates

During protein diets, the body experiences severe stress, as it is practically deprived of such an important nutrient as carbohydrates. Naturally, you should not get them from cakes and pastries, but a few juicy ripe fruits will only do you good. A diet based on fruits and protein products allows the consumption of eggs, cheese, boiled or steamed chicken, boiled lean fish, vegetables and fruits. If you plan your daily diet correctly, you can systematically lose weight and not feel hungry.

Sample menu of a fruit-protein diet for the day:

Breakfast:

• 2 soft-boiled eggs;
• 2 slices of cheese with lettuce;
• A cup of weak coffee (without sugar) or green tea.

Dinner:

• Vegetable fat-burning soup;
• 100 g fresh chicken meat;
• Cucumber and tomato salad;
• Compote or fruit drink.

Dinner:

• 100 g boiled lean fish;
• Cauliflower Casserole;
• Green tea or compote.

In between meals, you can eat any fruit, giving preference to high-carbohydrate fruits in the first half of the day.

Fruit diet: pros and cons

The main advantage of a fruit diet over other methods of losing weight is ease of execution and a fairly varied menu. There is no need to torture yourself with hunger - at any time you can eat an apple or a pear and kill this unpleasant feeling. In addition, if you choose the right approach, you can really lose a few extra pounds - and isn't that the main goal of any diet?

However, despite all the obvious advantages of a fruit diet, you need to take into account several pitfalls of such a weight loss scheme. Firstly, like any other nutritional system, the fruit diet has a number of contraindications:

• allergic reactions to certain types of fruits;
• diseases of the gastrointestinal tract (gastritis with high acidity, ulcers and others);
• diabetes.

In any case, before you start following this or that diet, you need to consult a specialist and carry out the prescribed examinations. This is necessary in order to exclude possible hidden disease.

The main thing in the process of losing weight is to improve your appearance without harming your health, so you need to know moderation in everything. The recommended duration of a fruit diet is from three to ten days. You can also periodically enjoy delicious fruits and enjoy the next day of lightness, a surge of strength and a great mood.

Video about the kefir-fruit diet

Video about fruit diets