A diet based on dried fruits helps you lose weight quickly and strengthens your immune system.

The weight loss system, called the dried fruit diet, was brought to us from Italy. One of the main indicators of dried fruit weight loss is that you can not only transform your figure, but also accumulate vitamins in your body and supply it with useful substances.

General rules

Among the products used to relieve the body and provide dietary nutrition, one can also find products that seem to be not entirely suitable for these purposes, in particular dried fruits and nuts, the calorie content of which is quite high.
However, there is also a diet based on dried fruits, where various nuts and dried fruits are the main food product. The main thing, as in any diet for body weight correction, is to ensure a negative energy balance in the body, in which energy consumption exceeds its intake. What dried fruits can you eat on a diet? As a rule, dried apricots, prunes, raisins, figs, dried apples, and pears are used for the diet. The nuts used are walnuts, pistachios, almonds and hazelnuts. Many people are interested in the question: is it possible to do without nuts? Let's just say that if you spend a fasting day on dried fruits, then you can do without nuts, but with a longer diet, nuts must be present in the diet.

When compiling a diet and choosing dried fruits and nuts, as well as calculating the calorie content of the diet, it is recommended to use tables of nutritional value of foods. The data is given below (per 100 g of product).

Thus, if we take the average calorie content of dried fruits as 260 kcal, and nuts as an average of 640 kcal/100 g, then for women with a calorie diet within 1500 kcal/day, you can consume 350-380 g of dried fruits and about 80-100 g of nuts per day ; for men with a caloric intake of 1800-2000 kcal/day, respectively, about 500 g of dried fruits and 100-120 g of nuts. Knowing the calorie content of these products, you can independently change the proportions and types of dried fruits and nuts in any combination.

Dried fruits, in addition to BJU, contain a wide range of vitamins ( groups B , A , PP , C ), microelements (potassium, sodium, calcium, magnesium, manganese, iron, phosphorus), and plant fibers. Nuts are rich in plant proteins, mono/polyunsaturated fatty acids ( linoleic acid - omega-6 , eicosapentaenoic acid , alpha-linoleic acid - omega-3 , docosahexaenoic acid , conjugated linoleic acid ), vitamins ( folic acid , vitamin A , E , F , group B ), minerals (magnesium, copper, iron, potassium), as well as flavonoids , saponins, plant sterols and tannins .

Despite the high calorie content, most dried fruits and nuts have a low/medium glycemic index : dried apricots - 35, prunes - 40, dried apples - 35, figs - 40, walnuts, cashews, peanuts, almonds, hazelnuts - 15, and only raisins and dates have high GI (65 and 70 respectively), so blood glucose levels do not rise quickly.

For a diet based on dried fruits, it is important to use only natural and high-quality products. It is recommended to purchase dried fruits at the market, since preservatives are often added to those packaged in supermarkets. Before use, dried fruits must be thoroughly washed or steamed. You need to buy nuts fresh (not roasted and especially not salted, since salt promotes water retention and, accordingly, contributes to weight gain), and you need to fry/bake them in the oven yourself, without any additives. You should forget about roasted nuts sold in packs.

A diet based on dried fruits can be either in the form of a mono-diet or in combination with other products. The essence of the mono-diet is simple: after choosing dried fruits and nuts, you need to mix them and divide the resulting mixture into 5-6 meals. A prerequisite is to drink fluid in an amount of at least 2.0 l/day in the form of purified water, tea (green, herbal), of course, without sugar, rosehip decoction.

The disadvantage of such a diet is the lack of intake of animal proteins with a complete amino acid composition into the body. Therefore, the duration of the mono-diet should not exceed 3 days. To increase the effectiveness of this type of diet on dried fruits, it is advisable to cleanse the body in the form of a detox diet a day before it starts (fasting day on a salad of raw carrots and beets (the so-called brush) and do a cleansing enema.

More balanced and safer are diets based on dried fruits and nuts with the addition of products containing animal protein. The optimal products for this are: low-fat kefir (1-2%), natural yogurt or low-fat/low-fat cottage cheese. Per day you need to eat the above amount of dried fruits/nuts and drink 1 liter of low-fat/one percent kefir or 150 g of low-fat cottage cheese. The entire volume of dried fruits/nuts and kefir/cottage cheese is mixed and divided by the number of meals. The duration of the diet on this diet can be up to 5-7 days (but no more).

A diet with dried fruits and nuts can only be practiced by people with a good state of the gastrointestinal tract, in the absence of serious diseases and allergies to these products. Weight loss on this diet is not accompanied by a feeling of hunger, since nuts and protein foods give a feeling of fullness and maintain the body's performance at the proper level. In general, diets of this type are classified as physiologically inadequate nutrition, so before practicing it, you should consult with a nutritionist.

How to choose the right fruits

Apricots must be dried naturally, without treatment with chemicals, only when exposed to sunlight. The fruit should be firm and have a dull, dull orange or sometimes brown color.

Dried fruits of very bright color with a so-called glossy sheen are usually treated with various harmful additives to improve their presentation. To check, just pour hot water over the fruit for 20 minutes. If the dried apricots have been artificially colored, the water will change color to red. You should not eat such fruits.

Important: Dried apricots should not be subjected to very long heat treatment, since many beneficial substances and properties of the product are lost in the process.

Authorized Products

A diet based on dried fruits and nuts includes in the diet:

• Dried fruits (dried apricots, prunes, raisins, figs, dried apples and pears).
• Nuts (walnuts, pistachios, almonds, hazelnuts, pine nuts, cashews).
• Products containing animal protein (low-fat/low-fat cottage cheese, 1-2% kefir or natural yogurt).
• Herbal/green teas, mineral (table) still water, rosehip infusion, purified water.

Table of permitted products

Dish recipes

Cereal porridge

Ingredients:

• 50 grams of rice;
• 50 grams of buckwheat;
• 70 grams of rolled oats;
• 20 grams each of prunes, dried apricots and figs.

To prepare it, take several cereals: rolled oats, rice and buckwheat. Boil everything over low heat without adding salt or oil to the porridge. After the cereals have swollen, add finely chopped figs, prunes and dried apricots.

Dried fruits compote

Ingredients:

• 1 liter of water;
• 500 g of various dried fruits: dried apricots, wild pears, prunes, apples, peaches, etc.

Rinse the ingredients thoroughly and add them to purified water. After the first boil, begin to “simmer” the compote over low heat for about 5 minutes. Because You will not add sugar to the compote; you need to let it brew well. If desired, cover and leave overnight.

Fully or partially limited products

• A diet based on dried fruits and nuts excludes all foods from the diet except those allowed.
• Alcohol-containing drinks, black coffee/tea, sweet carbonated drinks, juices, compotes, jelly.

Table of prohibited products

Reviews of the dried fruit diet and results

Reviews about the diet based on dried fruits and nuts are mostly positive and are often used both for weight loss and for cleansing the body during fasting days.

• “...I practice a diet of dried fruits and nuts quite often (at least twice a month). True, I give preference not to a diet, but to fasting days on these products. For me, these are not just unloading of the body, but also days of “bliss”, since I really love dried fruits, especially dried apricots, prunes and walnuts. I take them with kefir or cottage cheese, and then wash them down with good green tea. It's so delicious. I buy dried fruits and nuts only at the market, choosing the best. As a rule, I fast on weekends, when I can enjoy this diet without haste. Unfortunately, my budget does not allow for unloading on these products more often. I am very pleased with the results and well-being after unloading, I feel a surge of energy, the condition of my hair and skin improves. I recommend to everyone".
• “... My mother also practiced a diet based on dried fruits and I followed her example. We live in a village, so many of the products for this diet (walnuts, grapes, apricots) grow on our estate. Every autumn we prepare them ourselves and dry them in a special (lyophilic) dryer. They turn out very tasty and cost us very little. In addition, we also make cottage cheese ourselves. The diet helps the body recover well, in 3 days I lose 1-2 kg.”
• “... I tried several times to go on a diet of dried fruits and nuts. But obviously this diet is not for me. I'm starting to have problems with my intestines, and I also feel hungry. So I switched to other diets.”

What is a fruit and vegetable diet for weight loss?

Some varieties of fruits can dull the feeling of hunger, and due to the joy hormone, they can improve the mood of a losing weight person. A diet of vegetables and fruits in combination with physical exercise gives lasting results and allows you to get rid of annoying cellulite and effectively cleanse the body of toxins and waste. In order not to weaken your muscles, you should not abuse the duration of a protein-free diet, because each variation of such a weight loss system requires its own diet, diet and period of restrictions.

Dietary restrictions:

• gentle and gradual removal of toxins and waste;
• normalization of metabolism;
• improvement of the condition of the lower extremities due to weight loss;
• strengthening the body's immune system;
• improvement of the condition of hair, nail plates, epithelium;
• normalization of sleep.

The essence and rules of the diet

To prevent the body from becoming stressed and developing a craving for accumulating reserves, in the first days you should not overly restrict yourself in nutrition; you should eat until you are full. The main thing is that after a few days the body begins to get used to the changed diet without hunger. This will help you calmly replace your usual hot dog with a green apple. The fruit and vegetable diet does not have a clearly developed diet; you can eat it at absolutely any time. The duration of the weight loss method varies depending on the severity of the restrictions: from 1 fasting day to a month.

Rules of vegetable and fruit diet:

• eat 1500 grams of fruits per day;
• the main share (0.67%) of products is consumed without heat treatment, in raw form (juices, smoothies, salads);
• Several methods of cooking are allowed, without the use of oil and fat;
• the use of salt, sugar, hot spices is prohibited;
• in the morning you can eat a small amount of high-calorie fruit (banana, mango, grapes);
• Hydration is required (two liters of water per day).

What fruits and vegetables can you eat on a diet?

Most fruits are low in calories, which is why their consumption is allowed in many nutrition systems for weight loss.

Particular attention should be paid to portion sizes and cooking methods. You can definitely eat cucumbers, cabbage, tomatoes, and sweet peppers during your weight loss period.

Among the goodies, you should prefer green apples, apricots, peaches, plums, and berries. The vegetable and fruit diet exists in different forms, which differ in duration, as well as in the variety of foods in the diet. When your weight loss goal is achieved, you need to regularly do fasting days.

Prohibited foods when losing weight: