Diet based on fruits and vegetables: sample menu for different periods and recipes. Allowed fruits and berries

It's hard to find a girl who doesn't want to look like a well-groomed beauty. Unfortunately, with a quick glance in the mirror, many young ladies notice signs of incipient cellulite and a slightly saggy tummy.

After the first reaction of horror and disappointment has passed, the question arises of how to get rid of extra pounds and quickly get into ideal shape. After all, you want to see the result not in six months or even a month, but immediately!

Potential results in 3-7 days

You need to understand that not even the most strict diet can work a miracle. Volume and cellulite will go away for a long time only if you come to your senses and methodically implement a set of methods to combat excess weight:

switch to proper nutrition;
cleanse the body of toxins and normalize metabolism;
provide yourself with significant physical activity during the week.

Fruit diets for weight loss can be the first great step towards beauty and health. On the one hand, a lighter diet will help relieve the body and will not harm if such a fruit diet lasts not a month, but, say, 3 days. On the other hand, even in such a short period of time, you will notice how the cellulite on the legs is gradually smoothed out, and the face becomes less rounded.

Carefully study the different options for fruit diets. In order to effectively lose weight and maintain a cheerful mood, you do not need to torture yourself for several weeks. A fruit diet for 7 days will result in a weight loss of 6-8 kg, and a three-day fasting will lighten your body by 3-5 kg.

Advantages of the method

Don't want to turn into an eternally hungry, grumbling woman? Then a fasting fruit diet for 3 days is an excellent option to cleanse the body of toxins and start the fight for a slim figure. Are you ready to control yourself a little longer? Then you can try a fruit diet for 7 days.

Whatever option you choose, a monoration or, for example, a fruit-protein diet, your body will receive a boost of energy and a whole range of vitamins and microelements thanks to the substances contained in fruits.

The components of a wide variety of fruits, which are responsible for the production of so-called happiness hormones, will help to cheer you up on fasting days.

Are you planning to start the difficult path to a flawless body and slim figure? Contact experienced nutritionists - and they will definitely advise you to try a fruit and vegetable diet or deload your body with fruits alone.

This popularity of the method is associated with a number of undeniable advantages:

a person gains a feeling of lightness, his body is cleansed of toxins and waste;
there is no need to be afraid of the unpleasant consequences of a kefir-fruit diet or a purely fruit menu: your hair will not fall out, your skin will not become dry, and your nails will not become brittle - all thanks to the sufficient supply of the body with minerals and vitamins;
thanks to the fiber contained in large quantities in fruits, cellulite is significantly reduced and complexion improves;
the fruit and vegetable diet has a pleasant feature - you can eat at any time of the day, even at night, without feeling remorse and without fear that excess weight will appear;
forget about preparing complex dietary dishes, you don’t need to spend several hours a day at the stove, because fruits do not require heat treatment.

Disadvantages of the approach

Because any significant dietary change affects the body in complex ways, you need to carefully consider all possible side effects before putting a plan into action.

The main well-known disadvantages of this approach, as a rule, include the dual effect of fructose on the body in terms of fat absorption. As has been proven in scientific research, some fruits have a very weak effect on the condition of the fat layer, while others, when consumed in excess, can form additional fat.

Therefore, during unloading, you need to carefully monitor what and in what quantities you eat. It is a mistake to think that you can eat fruit by the box.

You should not abuse the fruit method of losing weight: if you adhere to such a diet for more than 12 days, you may encounter protein starvation. Unfortunately, even the most expensive and exotic fruits are not able to compensate for the deficiency of animal protein.

In addition, if you exclude dairy products and pure milk from your daily menu for a long time, you are guaranteed to have health problems due to a lack of vitamin B2. A fruit and protein diet is a much safer and more reliable approach in terms of providing the body with everything it needs. It can last longer than a week without risk to a person, if you select the right products.

Warning

There are circumstances under which neither the kefir-fruit diet nor any other diet option with a predominance of fruits is extremely undesirable:

Allergy sufferers should not get carried away with this method; first of all, citrus fruits, grapes and strawberries can play a cruel joke on them;
forget about fruit days if you have gastritis, duodenal ulcers, or increased acidity (the only exception is a banana mono-diet, which can even alleviate the patient’s condition);
Fruits are also not suitable for those who simply do not like their taste and will suffer greatly by limiting dairy products, meat and cereals.

Types of fasting days

In the classical sense, a mono-diet is a diet in which only one type of fruit is eaten. This could be, for example, an apple, peach, orange, banana, watermelon or pineapple. With a more gentle approach, it is permissible to add small amounts of kefir or milk to the menu.

A mixed diet involves a combination of several types of fruits or even berries and vegetables; a combination of basic menu components with some other products is allowed.

Let's look at a few examples of popular mixed-type dietary approaches.

Method of Joan Lunden, an American actress and TV presenter known abroad

If you follow Joan's advice, you will have to follow a strict diet for three days. But you can lose up to 4 kilograms of excess weight.

On the first day, for breakfast you can only eat half a medium-sized melon and 75 grams of yogurt. For lunch, limit yourself to a salad of sliced kiwi, strawberries and oranges; you can also dress it with yogurt. For an afternoon snack you will find 2 small plums, and for dinner - 180 g of boiled chicken breast, half a grapefruit and a vegetable salad dressed with lemon juice.

Start the second day with a mixture of berries (150 g), for lunch eat 100 g of cereals and three slices of pineapple.

Perhaps no food system provides such a variety of ingredients as the fruit and vegetable diet. In the summer season, it is especially effective, because it gives lightness to the whole body, and it is not difficult to purchase vegetables and fruits in the warm season. They are inexpensive and provide enormous benefits. With this diet you will become more energetic and will undoubtedly lose extra pounds.

Is it possible to lose weight on fruits and vegetables?

Almost all vegetables and fruits are a source of fiber, which has a beneficial effect on the intestines, cleansing it, and improves metabolism. When compiling a daily diet, you need to be based on the calorie content of foods and choose low ones. In addition, while sticking to losing weight on vegetables and fruits, it is better to prepare menu dishes only from high-quality ingredients grown on natural ingredients, without the use of chemicals.

What is a fruit and vegetable diet for weight loss?

Although a diet of vegetables and fruits enriches the body with vitamins and microelements, it is still not worth sticking to for a long time, since the balance of protein, fat and carbohydrate content is disrupted. And if healthy fats can be replenished by eating certain vegetables, then the protein content in such a diet is critically low, and this can have negative consequences. Nevertheless, there are many positive aspects in building a diet based on vegetables and fruits:

the functioning of the gastrointestinal tract improves, the body is cleansed;
there is a qualitative change in the condition of nails and hair, the condition of the skin becomes noticeably better;
metabolism is normalized;
immunity increases and resistance to infectious diseases increases;
the body becomes toned, lightness is felt throughout the body;
Due to weight loss, the load on the skeleton is reduced.

The essence and rules of the diet

The duration of such a weight loss system can be different - you can periodically arrange single fasting days, or you can go on a diet for a whole month. This nutritional method is suitable for any weight category, and does not set strict limits on the amount of food consumed.

Abrupt consumption of fiber that is not supported by proteins can cause stomach upset, so you need to start the diet gradually - without sharply reducing the portion size at first, and you should not allow yourself to feel hungry.

Basic principles of the diet:

Fruits that are high in calories should only be eaten for breakfast. However, you need to remember that they provoke the appearance of appetite throughout the day;
vegetables and fruits can be eaten boiled, stewed and baked;
but most of the menu should consist of these products in their raw form;
the total volume of vegetables and fruits should not exceed 1.5 kg per day;
You cannot salt dishes or add sugar to them. It is also better to avoid spicy spices - they cause hunger;
Every day you need to drink at least 2 liters of water.

What fruits and vegetables can you eat on a diet?

All fruit and vegetable methods for losing weight help to quickly achieve results, but in order for it not to disappear, you need to consolidate it by periodically arranging fasting days. Their menu is no different from the main diet. Among the permitted vegetables are tomatoes, cucumbers, carrots, cabbage, celery, and radishes. All types of greens can be added for variety. And fruits and berries will help you avoid monotonous taste sensations - these can be grapefruit, apples, pineapple, peach. It is much easier to list those fruits and vegetables that this type of diet prohibits.

Prohibited vegetables include:

zucchini;
eggplant;
potato;
cauliflower;
green pea.

List of fruits to avoid on a fruit and vegetable diet:

kiwi;
mango;
banana;
grape.

How to quickly lose weight on vegetables and fruits?

First, you need to clearly define your goal, then, based on it, decide on the duration of the diet. It is also necessary to build a diet based on taste preferences, availability of products and their energy value. You can additionally include foods containing protein (lean meat, fermented milk) in the menu, and if there is a calcium deficiency in the body, then this is even necessary. Meals should be prepared based on the rules of the vegetable and fruit diet. If choosing products still causes you difficulties, then you can follow the recommendations:

Vegetables have far fewer calories than fruits, plus fruits contain fructose and glucose, which increase blood sugar levels;
The fact that fruits contain much more carbohydrates also speaks in favor of a predominantly vegetable diet;
During heat treatment, many fruits lose beneficial substances, so it is better to eat them raw;
mayonnaise or sour cream should not be used for dressing;
you can replace them with lemon juice, olive oil or natural yogurt;
green vegetables satisfy hunger better and are lower in calories;
fresh and dried greens help get rid of hunger;
To prevent the body from developing an addiction to the same foods, it is better to constantly change them.

Fasting day

In order to get rid of extra pounds in a short time, nutritionists have developed special fasting days. A one-day mono-diet consists of eating only one product for the whole day. Its total weight can be 1.5 kg, and dishes prepared from this product can be subjected to heat treatment (excluding frying). You cannot add salt, sugar, or fatty dressing to it. Portions should be small, but it is better to eat at least 6 times a day. This weight loss nutrition system allows you to drink:

any type of tea, but without sugar;
natural coffee without added sugar;
purified drinking water without gas;
unsweetened compote of dry or fresh fruits.

Diet 3 days: vegetables, fruits, water

If a one-day mono-diet is aimed more at controlling the volume of product consumed, then a three-day nutritional system requires special attention to drinks. Among them are: still water, natural freshly squeezed vegetable and fruit juices, herbal tea. They must be drunk strictly following the regimen: 30 minutes before eating and 40 minutes after eating. Since the diet excludes foods containing protein for all three days, after completing the diet on vegetables, you need to gradually resume eating them. The following is prohibited in dishes:

any honey;
absolutely all dried fruits;
salt;
sugar and its substitutes.

An approximate three-day diet menu might look like this:

Eat vegetable salads seasoned with lemon juice all day long. You are allowed to add a few nuts or a couple of slices of orange or lemon. Vegetables can also be eaten raw. You can supplement the menu with freshly squeezed juices, and take food at least 5 times.
The second day consists entirely of fruits (with the exception of bananas). They should be eaten raw, and you can also add some nuts. The frequency of food consumption is the same.
The third day is a combination of vegetables and fruits. Moreover, the diet is generously diluted with cereals (oats, brown rice or buckwheat) for breakfast and lunch. At the same meals, you can eat a 200-gram serving of vegetable salad, and diversify your dinner with vegetable stew.

Just like the diet described, the banana diet is great for helping you lose weight, on which you can lose up to 3 kg in a short time.

You can lose weight not only on vegetables and fruits, but also on water. However, you need to strictly adhere to the rules of this method of losing weight so as not to harm your body -.

Fruit and vegetable diet for 7 days

This diet of fruits and vegetables is based on the principle of alternating days consisting of these products. It is undesirable to sit on it during pregnancy, as well as in the presence of chronic or acute diseases of the gastrointestinal tract and kidneys. It is better not to adhere to this technique for more than 7 days in a row, but return to it after a couple of months. Fruits of the same color usually contain a set of certain chemical elements. Therefore, in order not to harm your skin, follow these tips:

for dry skin, the diet should include a large amount of red fruits;

if your skin is oily, add orange citrus fruits to your menu.

19-09-2014

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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 from 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

Fruit dietNot only tasty and healthy, but also relieves excess weight. Fruits are a source of minerals, antioxidants, vitamins and healthy fiber. The essence of this diet is to include as many fruits as possible in your daily diet.

Fruit Diet for Weight Loss: Rules

Fruit diet very diverse: ice cream can be replaced with frozen fruit, a piece of cake can be replaced with fruit jelly, instead of meat salad with mayonnaise you can eat fruit salad, pancakes with sour cream can be replaced with light fruit yogurt.

— If you want to eat something tasty, and tasty is almost always equivalent to high-calorie, eat a fruit dessert, as it is much healthier and contains fewer calories.

Fruit diet involves frequent snacks throughout the day so that hunger does not approach the body. You can only snack on fruit. Try to always have an apple, dried apricots, pear or prunes on hand.

The essence of the fruit diet is that by lunchtime you will not feel hungry, which means that you will not overeat.

In order not to forget about snacks, decorate a beautiful and appetizing bowl of fruit. Then you definitely won’t be able to skip the vitamins.

— The last important rule is to avoid fast food. If you are used to snacking on chips and sandwiches throughout the day, now change this habit and snack only on fruit.

Reviews about the fruit diet say that after a month people develop the habit of snacking only on fruit. Note that the habit is very useful.

Fruit Diet: Pros and Cons

— Fruits are very rich in all kinds of minerals and vitamins , That's whyfruit diet for weight loss It is quite suitable for our body, since it receives daily amounts of nutrients, which means that there will be no problems with skin, peeling nails or hair loss.

— Another beneficial property of fruits is the fiber they contain, which removes toxins and waste from the body.

— Most diets prohibit the consumption of sweets. Fruits themselves are a source of fructose, and that is why the diet is quite suitable for those with a sweet tooth who cannot live without consuming sugar. Plus, fruits perfectly charge you with energy, which allows you to enjoy sports.

— Some fruits contain a special acid that prevents the formation of fatty tissue, as if dissolving carbohydrates unnecessary for the body.

Fruit Diet for 3 days

The first day

Breakfast: A cup of natural cereal mixed with a cup of berries (fresh).

Dinner: 3-4 small pieces of pineapple.

Dinner: Lettuce leaves with 170 g . turkey breast + orange.

Dessert: 2-3 nectarines.

Second day

Breakfast: ? melons and 100 g . low-fat yogurt.

Dinner: Fruit salad of strawberries, kiwi and oranges, dressed with yogurt.

Dinner: Vegetable salad sprinkled with lemon juice, approx. 170g . chicken breast + ? grapefruit.

Dessert: A couple of plums.

Day three

Breakfast: 3-4 small pieces of watermelon and low-fat kefir or yogurt.

Dinner: Puree a cup of strawberries and one whole banana. If desired, the puree can be mixed with apple juice.

Dinner: One cup of Brussels sprouts and about 170g . lean fish marinated in lemon juice.

Dessert: A glass of low-fat yogurt with berries (fresh).