Fruit diet minus 10 kg, reviews and results

Fruit diet for weight loss: essence, benefits and features
Fruit diet: menu, popular recipes, rules
Is the fruit diet safe: reviews, results, real stories of losing weight

A fruit diet is rightfully considered the most optimal option for weight loss during the warm season.

It allows you to combine business with pleasure: get rid of extra pounds, as well as prepare and protect your body from autumn-winter vitamin deficiency.

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How to lose weight on fruits

Experts recommend using fruits to lose weight during the warm seasons, since you can eat natural, vitamin- and mineral-rich seasonal fruits. Such diets have many advantages:

Some plant foods (nectarines, mangoes, papaya, peaches) contain large amounts of iron. This element increases the body’s protective functions, cleanses bad cholesterol, and regulates blood pressure.
Dried fruits will help saturate your body with calcium and improve the condition of your teeth, nails and hair.
Citrus fruits (grapefruit, orange, lemon) are rich in ascorbic acid, which has a beneficial effect on the immune system and is an antioxidant.
Berries help normalize the functioning of the nervous system, which is very important when losing weight.
Bananas, grapes and apples can activate brain activity.
The large amount of water contained in fruits cleanses the body, which promotes rapid weight loss.

List of fruits for weight loss

For a tasty weight loss system to show its effectiveness, you need to know which fruits are healthy to eat:

Citrus fruits are great for stimulating metabolism and have a low calorie content and glycemic index. Grapefruits are especially suitable for these parameters. Oranges help cleanse the digestive system because they contain a large amount of dietary fiber.
Pineapples are very useful for burning fat and fighting cellulite due to the bromelain enzyme content.
Apples are low-calorie fruits containing many vitamins and are an integral component of many dietary menus. It is better to eat them baked or steamed, as fresh ones can stimulate the appetite.
bananas unacceptable due to their high calorie content. However, just 1 yellow fruit can replace a full meal. It is useful to eat them for breakfast, since all the energy is used up during the day.
Peaches have a beneficial effect on digestion and intestinal motility.

What kind of diet is this and its principles?

The fruit diet is one of the easiest and simplest programs that attracts millions of people due to its high effectiveness , variability and flexibility. The basic principle of this technique is based on the fact that the consumer should consume less classic food and more fruit.

Moreover, you can create a menu from almost any fruit. You can even take your favorite fruit, thereby providing yourself with unique emotions and pleasure from every day of following the program.

Note! It is not advisable to eat frozen or “stagnant” fruits. They do not have the necessary beneficial vitamin composition, which is why it is almost impossible to calculate the appropriate daily intake of the product.

Fruit diet

As nutritionists note, periodic use of a fruit diet has a beneficial effect on the human condition. Saturation of healthy fiber occurs, metabolism accelerates, waste and toxins are eliminated. The nutritional system is characterized by low calorie content and reduced fat content. You can decide which fruit diet is right for you, based on your preferences, or consult a doctor.

Fruit mono-diet

As you can guess from the name, this weight loss system is based on the use of one type of fruit and juice. Any fruit mono-diet should last no more than 1 day so as not to harm the body. It is characterized by harsh conditions and insufficient supply of all necessary substances. However, the reward for endurance for those losing weight will be a reduction in weight to 3-4 kg. You can get this result by distributing the diet over 1 fasting day per week.

Organizing such a meal comes down to eating 2 kilograms of the selected fruit per day. This amount will need to be divided into 4-5 doses. You will need to drink an additional 1 liter of fresh juice per day. Today, popular one-component diets are:

grapefruit;
banana;
orange;
apple;
pineapple

Mixed diet

This term can mean 2 options:

Directly mixed - when a variety of fruits are used for the diet.
Complex diet - when the fruit diet is supplemented with other products.

The first option can last no more than 1 week. Nutrition is based on the correct combination of different types of fruit. The amount of fruit indicated in the diet plan must be divided into 4-6 doses. An important condition is compliance with the drinking regime. It is allowed to drink clean water, herbal decoctions, and juices. In total, you should drink about 2.5 liters of liquid per day. You can alternate fruits every day, combine 2 types of them, or eat assorted fruits daily, preparing salads, stews and purees.

The holistic diet is a more nutritious option. The basis is fruits, but in addition to them it is allowed to include protein or vegetable components. The process of losing extra pounds occurs gradually, so there will be no skin problems: stretch marks and sagging. You will not experience stress while dieting, since the nutrition plan is as varied as possible and does not make you feel hungry.

Menu for 7 days

To achieve the desired result with minimal losses to the body, try to choose the longest and most balanced programs. Next, we invite you to familiarize yourself with the approximate fruit diet menu for a week:

Monday. For breakfast, drink unsweetened coffee with milk. For lunch, allow yourself a hard-boiled egg, half a glass of tomato juice, an apple and an orange. Spend dinner with an egg, cabbage salad and tea.

Tuesday. It’s better to start this day with a poached egg, tomato and tea. For lunch you can cook boiled beef, brush salad and invigorating fresh juice. For dinner, treat yourself to a couple of Granny Smith apples.
Wednesday. For breakfast, also prepare a poached egg, tomato and tea. Lunch consists of a steamed turkey cutlet, sauerkraut and a glass of fruit juice. For dinner, drink a glass of low-fat kefir.
Thursday. Treat yourself in the morning to low-fat cottage cheese and coffee without sugar. For lunch, steam the pollock, chop the cabbage and make fresh juice. For dinner, a couple of pear apples are suitable.

Friday . For breakfast, serve an egg, brush salad and tea. Spend lunch with boiled beef, summer salad and a glass of freshly squeezed juice. For dinner, prepare a glass of kefir.
Saturday . Form your morning diet from coffee without sugar and low-fat cottage cheese. For lunch, serve shredded cabbage, steamed pollock and a glass of fresh juice. Dinner should be served with a few pear apples.
Sunday. For breakfast, serve an apple, cream cheese and espresso. Spend lunch time with boiled chicken breast, cabbage soup and tea without sugar. You should have low-fat kefir for dinner.

Fruit diet minus 10 kg per week

The recommended duration of a diet for weight loss is 7 days. If a person cannot cope with such conditions, it is allowed to extend the period to 2 weeks, while it is allowed to reduce the severity by increasing the number of additional products. A fruit diet for weight loss in 7 days can be used no more than once in 3 months. It is important to consider that if you fail, you will have to start all over again. Products with this diet should be distributed over time:

Breakfast should consist of 1 grapefruit and a small amount of walnuts. An alternative would be a combination of 2 kiwis and 20 g of crackers. You can prepare fruit salads by dressing them with low-fat classic yogurt.
Lunch is distinguished by the obligatory presence of proteins. You will need to supplement a cup of fruit with boiled chicken or a water-based omelet.
For an afternoon snack, you are allowed to eat an apple or orange, a little watermelon or melon. If you don't want to eat the products separately, cut up a fruit salad with yogurt dressing.
Having a protein component in your dinner will help you avoid feeling hungry at night. Give preference to lean fish and berry salad.

Fruit and protein diet

If you cannot withstand harsh nutritional conditions with one product, then a protein-fruit diet for weight loss is suitable for you. It will help you lose excess weight in a short time without tormenting yourself with hunger. The principle of nutrition is based on alternating proteins and carbohydrates contained in fruits. Experts recommend the following products:

Fruits should serve as a source of carbohydrates, vitamins and fiber: apples, pears, citrus fruits, kiwi, pineapples. Try to alternate them periodically to increase efficiency.
Protein intake will be provided by sea fish and lean meats (chicken, turkey, beef). For variety, eat seafood occasionally.
Dairy products will be useful: feta cheese, Adyghe cheese, low-fat cottage cheese, classic yogurt.
It is recommended to eat boiled chicken eggs.

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Fruit and vegetable diet for weight loss

According to the principles that the vegetable and fruit diet is based on, you can eat an unlimited number of permitted foods during the day. You can eat vegetables, fruits, berries, green shoots and dried fruits raw, boiled or steamed. When cooking food, do not use fats. You need to exclude bananas, grapes and potatoes. When developing a nutrition plan, rely on the following rules:

Eat 1 fruit or vegetable in the morning and before bed.
Consume no more than 300 g of products at one time.
Do not peel the fruit. Fruit peel contains a large supply of useful substances.
Drink at least 2.5-3 liters of water, herbal tea or juice per day.

Fruit-drinking diet

Another way to eat tasty food while losing excess fat is a fruit-drinking diet. The secret of the diet is the consumption of one or more types of fruits and the juice obtained from them. The duration of the diet should be no more than 3 days. For breakfast you are supposed to eat any 2 fruits, drink 1 tbsp. pure water or green tea. For lunch, you can make a fruit salad, the ingredients for which will be pieces of fruit and a few spoons of yogurt. Dinner consists of 2 steamed fruits and fresh juice.

3 days on fruit - fruit diet

Many women and men, in order to lose extra pounds, resort to fasting, not realizing that there is a tasty and effective fruit-based diet for 3 days. To achieve success, follow some guidelines:

The first day's breakfast consists of 1 piece of fruit and a glass of juice. For lunch, eat a fruit salad and drink 250 ml of clean water. Take the same dish as the basis for dinner, add juice.
For the morning of the second day, prepare a plate of assorted fruits and a glass of water. The second meal consists of the same liquid and vegetable salad. The evening meal is based on boiled vegetables and a few fruits.
To complete your breakfast, a fruit plate and freshly squeezed juice are suitable. For lunch, eat a salad and drink a glass of water. The dinner dish is a light vegetable soup.

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 have a great effect on your overall well-being: thanks to the high fiber content in fresh vegetables, waste and toxins will be removed from the body, the 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.

Benefits of a fruit diet

Only people who do not like sweet fruits cannot admit that this food option is attractive. In addition to the excellent taste, nutritionists identify several factors for the benefits of a fruit diet:

In modern conditions, such food is available to the vast majority of consumers year-round. Today you can buy any fruit on store shelves.
It is recommended to eat the fruits fresh, so you don’t have to spend a lot of effort preparing fruit dishes.
You will get the necessary vitamins, microelements, fiber and carbohydrates from delicious fruits.
A combination of different types of fruit will help you easily tolerate the diet, while it will remain low-calorie.
Metabolism and digestion processes are normalized.
When losing weight on this basis, the body gets rid of free radicals, toxins, waste and other contaminants, since fruits contain antioxidants.
If you use the right products, weight loss will occur by burning fat and getting rid of cellulite.
Vitamins and other beneficial substances improve the condition of nails, hair and skin.

Rules and list of prohibited and permitted products

To achieve maximum weight loss from the fruit system, you, as in the vegetable diet, must rely on a number of fundamental rules.

Attention! Neglect of the requirements can lead to deterioration of health and even to the opposite effect.

When following the program discussed in the article, experienced specialists recommend:

Eat only fresh fruits that grow in the region where you live. You should not base your menu on exotic fruits, which are very difficult to obtain. This way you will save money and remove some of the risks associated with possibly skipping a day of diet due to the lack of the necessary product.
Avoid heat treatment . Enjoy the taste of natural fruits without affecting them in any way. They contain the largest amount of vitamins and beneficial microelements.
Study the characteristics of fruits . For example, apples are best eaten with the peel, while pineapples must be peeled.

Drink plenty of water . Although plant foods contain a large amount of liquid, this does not change the fundamental rule of all weight loss methods - drink at least 1.5 liters of pure liquid. Moreover, you can pamper yourself with both ordinary water and a variety of infusions, decoctions and teas. Coffee is prohibited in this case.
Eliminate salt and sugar from your diet . Both of these ingredients negatively affect the condition of our body. Salt prevents water from leaving the body, while sugar significantly increases the calorie content of dishes.
Don't drink alcohol . Any alcohol-containing products awaken the appetite and negatively affect the state of the gastrointestinal tract at the time of implementing the basic principles of the technique.
Do sports moderately . Never neglect physical and mental stress. They should be in your life. At the same time, you shouldn’t strain yourself too much. The body does not need unnecessary stress while following the program.

Having familiarized yourself with the principles and rules of creating an effective weight loss program, you can begin creating your own fruit diet. The most effective representatives of the fruit segment, which will allow you to quickly get rid of extra pounds, include: green apples, citrus fruits, pineapples.

As for forbidden fruits , which will not only upset you with the lack of results, but also, when used classically, will lead to the opposite effect, these include: bananas, mangoes, persimmons, avocados.

Harm of fruits when losing weight

When your diet includes exclusively fruits for several days, you can bring not only benefits to the body, but also negative effects. The harm of a fruit diet lies in several factors:

Fat storage occurs when you eat the wrong fruits, which are high in calories and fructose.
If the fruit diet lasts more than 12 days, protein starvation may occur.
If you adhere to a fruit mono-diet without consuming milk and dairy products for a long time, your body begins to lack vitamin B2.

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.

Diet contraindications

The system of losing weight using sweet and tasty fruits seems to many to be an ideal way to lose weight. However, such nutrition is not suitable for some categories of people. There are several contraindications to a fruit diet:

Gastritis or peptic ulcer of the stomach and duodenum, accompanied by high acidity. Fruits contain a lot of acid, which can negatively affect the condition of the mucous membranes of the digestive organs. Only a mono-diet based on soft, sweet bananas, which help improve gastrointestinal tract functions, may be suitable.
Allergy to fruits or a tendency to this disease. During the period of such nutrition, the body will receive fruits in large quantities, so diathesis may occur.
During pregnancy and breastfeeding. Mom needs to eat a variety of foods so that her diet does not negatively affect the baby’s health.
For carbohydrate metabolism disorders. The fruit base will bring a large amount of these substances into the body.
Patients suffering from diabetes.
The diet of children and the elderly should be more balanced.
If you don't like fruit, then don't consider this diet. It is very important that a favorable emotional background is created during the period of weight loss. Eating foods that you don't like can cause stress.

Results from different types of diet

The popularity of the fruit diet is due to the fact that losing weight on it is tasty and quick. Having tried this nutrition system on herself, 23-year-old Irina received amazing results in less than 2 weeks. “I was able to stay on this diet for 11 days, and it was not difficult to stick to it. And in this short period of time I lost 5.5 kg! I was very pleased. Now I’m sure that a fruit diet is the best for me,” the girl shared her joy.

Mono-diets at first glance seem boring, but their advantage is that they give quick results. From time to time you can resort to one or another option, selecting fruits according to the season.

“Last year, by New Year’s, I lost 2.5 kg by eating apples for a week. And the plus is that not a single ounce came back after the diet. This year I plan to choose a time and go on the orange diet for a couple of weeks, just to be sure. Although I liked losing weight on apples, I didn’t experience any difficulties,” 27-year-old Karina said about her experience.

The fruit diet with an expanded menu has even more fans, because not everyone can survive on apples alone. Girls experiment using an expanded diet, even in short-term diets, and at the same time achieve weight loss comparable to the results from strict options. “In the morning I allowed myself a normal, full breakfast. Without harmful products, but also without unnecessary restrictions. For lunch, I cut the usual portion in half and supplemented it with fresh fruit. But I ate only fruit for dinner and also ate fruit in between main meals. And with such a light diet, I managed to lose 2 kg in 5 days. Visually, I became noticeably slimmer, and my clothes began to fit as they should,” said 30-year-old Ekaterina.

To ensure guaranteed weight loss, it is important not only to stick to the diet, but also to get out of it correctly. It is recommended to eat moderately for the same number of days as your diet lasted. This will help consolidate the results obtained.

Exit from the fruit diet

How you maintain your weight loss results depends on the diet you choose. Exiting a fruit diet using the mono-diet method involves the following steps:

Products must be added to the diet gradually. Introduce mushrooms, vegetables and 1 chicken egg each in the first 3 days after finishing the diet.
Starting from day 4, carefully, in small portions, consume porridge, boiled dietary meat, and low-fat dairy products.
To maintain proper metabolism, drink plenty of water.
After a week, diversify your menu with fish, desserts made from natural ingredients, meat, and toasted whole grain bread.
After 14 days, establish a system of fractional nutrition in small portions, increasing the calorie content of food consumed per day.

Mixed fruit based diets require the following exit plan:

If you used a fruit-protein diet, then start adding vegetables, liquid cereals, meat and fish, and mushrooms.
Desserts on a natural basis are allowed to be introduced into the diet 5 days after the end of the diet. At the same time, you can start eating whole grain bread, side dishes of cereals with meat or fish.
The last foods you need to supplement your diet with are fried foods, salt, baked goods, alcohol and sugary drinks.
It is important to eat at least 5 times a day, drink a lot of water, and do not exclude fruits, juices and fresh juices.

How long can you stay on this diet and what results can you achieve?

A fruit diet, depending on its variety, can be used for 1 to 3 weeks. The menu, schedule and other nuances of the program are calculated individually, based on the health status and capabilities of the individual.

Therefore the result will be floating . In some modes, you can lose from 4 to 6 kilograms in just a week, while others will provide such results over a longer period.

Important! Experienced nutritionists advise choosing seasonal fruits for the system discussed in this article. This way you can save money and always carefully work out the menu.

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A fruit diet is an excellent option for quick and comfortable weight loss. Fruits are full of healthy vitamins, minerals and carbohydrates, which provide energy for the whole day. Look for the menu, reviews and results in the material.

If you decide to try a fruit diet for weight loss, prepare for a strict diet. Gradually add fresh fruits to your usual diet and only then move on to an exclusively fruit diet. As part of the 7-Day Fruit Diet, be sure to include nuts, seeds, and vegetables in every meal. This way you will fill your daily requirement of fats and proteins. Remember that a healthy fruit diet for losing 10 kg weight consists of 3-4 servings of fruit per day. Add nutritious buttery fruits to your menu, such as avocados, bananas and coconuts.

A few simple rules

If everything written above did not scare you away and seemed appropriate, before you switch to a fruit diet for weight loss, you need to learn a few rules:

the process of melting extra pounds will go faster if you exclude high-calorie and starchy fruits (bananas) from your diet;
Citrus fruits must be present;
in addition to the three main meals, you need to have snacks, also fruit ones;
the volume of portions is not regulated, but it is important to avoid overeating;
for variety, fruits are allowed to be baked periodically; various fresh juices and freshly squeezed juices are also welcome;
You can drink herbal teas, green and black. You definitely need to drink water!

As you can see, everything is very simple. It is important not to forget about the main component - the right attitude and a great desire to see your new figure.

pros

High-calorie fruits such as grapes and bananas are contraindicated during the diet.
Dried fruits should also not be eaten. The amount of fruit allowed in one day is 1-2 kilograms. Weight loss is the result that is expected from any diet. What are the benefits of fruit? There are many of them:

the body is effectively cleansed of everything unnecessary, intestinal motility and its microflora are normalized;
usually during a diet the body suffers from a lack of vitamins and minerals, in our case this does not happen, since fruits are rich in both;
At the same time, there is an active destruction of cellulite, the eternal enemy of women;
fruits are digested very quickly, so a late dinner ceases to be a terrible crime and an unattainable dream;
The products do not require heat treatment, so you will have to spend a minimum of time in the kitchen.

Expert opinion

People who have tried this diet option say that it allows you to get rid of 3-5 kg of weight. But it is extremely difficult to withstand it, you constantly feel hungry, side effects appear: weakness, headaches, dizziness, apathy, depression. In addition, the weight returns in the next two to three weeks, usually even in greater quantities, since after severe restrictions a person begins to experience stress and a strong feeling of hunger awakens. The main thing when losing weight is not to harm your own body. This is why radical low-calorie diets are not recommended.