Fruit diet: menu for weight loss. Fruit and vegetable diet menu

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

17 Mar 2017

Content

Those who want to lose weight often exhaust themselves with long-term diets that are difficult to cope with; they have to eat foods that do not evoke pleasant emotions. Modern nutritionists have solved these problems by creating a system for getting rid of excess fat using a fruit base.

How to lose weight on fruits

• 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– perfectly stimulate metabolism, 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– very useful for burning fat and fighting cellulite due to the content of the bromelain enzyme.
• Apples– low-calorie fruits containing many vitamins 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 Many nutritionists consider it unacceptable due to its 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.

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.

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.

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.

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.

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.

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.

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.

If you want to lose weight, you may want to consider a fruit and vegetable diet. Thanks to vegetables and fruits, it will be possible not only to lose weight, but also to cleanse the body, which will significantly affect the condition of the body as a whole.

Is a fruit and vegetable diet healthy?

The principle of a fruit and vegetable diet for weight loss is that the menu consists only of fruits and vegetables. It is recommended to drink only water, freshly squeezed juice, teas and herbal infusions without sugar. The lack of fat can be compensated by using oils, seeds and nuts.

Vegetables perfectly fill the stomach, create a feeling of fullness and enrich the body with all the necessary vitamins and minerals. The calorie content of such a menu is very low, which allows you to lose extra pounds without difficulty and in a very short time.

However, it is not recommended to stay on this diet for longer than 30 days. since the body needs proteins, which are building materials for muscles.

You should eat for weight loss according to the following scheme:“1 day drinking, 2 fruit, 3 vegetable.” Thanks to this diet, extra pounds will disappear before your eyes.

What can you eat?

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The list of allowed fruits and vegetables in a fruit and vegetable diet is quite extensive.

List of allowed vegetables and herbs:

• carrot;
• beet;
• zucchini;
• eggplant;
• green pea;
• green beans;
• tomato;
• pumpkin;
• cabbage (white cabbage, broccoli, cauliflower, Brussels sprouts, Peking cabbage);
• Bell pepper;
• cucumber;
• spinach;
• lettuce leaves;
• arugula;
• parsley;
• dill.

Allowed fruits and berries:

• apple;
• orange;
• grapefruit;
• kiwi;
• watermelon;
• apricot;
• plum;
• strawberry;
• blackberry;
• raspberries;
• blueberry;
• currant.

What you can drink:

• clean water without gases;
• freshly squeezed juices;
• smoothie;
• decoction;
• compote.

What not to eat:

• potato;
• corn;
• bananas;
• grape;
• meat and dairy products.

Menu for 3 days

A vegetable and fruit diet for weight loss for 3 days should consist only of fresh foods to achieve maximum effect. The most high-calorie foods should be consumed in the first half of the day. The number of products can be consumed unlimited: 1 day - drinking, 2 - vegetable, 3 - fruit.

Menu option for a fruit and vegetable diet:

Day one (drinking):

• breakfast: black tea without sugar;
• snack: 2 glasses of clean water;
• both d: chamomile decoction;
• afternoon tea: 2 glasses of pure water without gas;
• dinner: green tea.

Day two (vegetable):

• breakfast : zucchini puree, carrot juice;
• snack: vegetable smoothie (carrots, parsley, celery stalk);
• dinner : baked pumpkin, tomato juice;
• afternoon tea: salad of cucumber, sweet pepper, onion, tomato.
• dinner : tomato soup, carrot juice.

Day three (fruit):

• breakfast : fruit salad (apple, orange, grapefruit, plum), apple compote;
• snack: 2 green apples;
• dinner : salad (kiwi, orange, blackberry, strawberry), orange juice;
• afternoon tea: baked apples, plum compote;
• dinner : orange, grapefruit.

The 14-day menu consists of alternating this menu for two weeks.

Recipes

Recipes for a fruit and vegetable diet:

Light broccoli soup

This soup turns out to be truly summery, light, fresh, tasty, and most importantly, it cooks very quickly.

Ingredients:

• carrots - 3 pcs.;
• onion;
• greenery;
• large broccoli;
• cauliflower.
• Olive oil (or any other)

Finely chop the onion, grate 2 carrots, and fry everything. Divide the broccoli into pieces, 1 carrot, and send to boil in boiling water. Salt and pepper to taste. Add roast. Greens mode, add to soup. Cook for 5 minutes. Then we grind everything in a blender. It is recommended to serve the puree soup hot with plenty of herbs.

Braised cabbage

Ingredients:

• cabbage (medium size);
• leek;
• carrots - 2 pcs. (large);
• tomatoes - 2-3 pcs.;
• pepper, salt to taste.

Finely chop the cabbage, onion, and grate the carrots. Cook in a deep frying pan. Fry onions, carrots, cabbage, stir over high heat. Turn the heat to medium and leave for 20 minutes, stir every 2 minutes, add water if necessary. Finely chop the tomatoes and add to the rest of the ingredients. Add spices. Cook for another 10 minutes over low heat.

Vegetables in pots

You can use any vegetables, for example:

• cabbage;
• potato;
• pepper;
• zucchini;
• carrot;;
• garlic;
• flour;
• seasonings to taste.

We chop everything. Place in a pot. Fill with water. Mix flour with salt and water, make flat cakes, and put on the pot instead of a lid. This will add a rustic touch. Place in the oven preheated to 200 degrees for 50-40 minutes.

Fruit salad

Ingredients:

• apple - 600 gr.;
• honey - 60 gr.;
• lemon - 1 pc.;
• nuts - 80 gr.

Peel and grate the apples. Mix squeezed lemon juice and honey and pour over apples. Chop the nuts and sprinkle on top. Place in the refrigerator for an hour before use.

Vegetable stew

Ingredients:

• fresh green peas - 500 gr.;
• bell pepper - 5 pcs.;
• carrots - 1 pc.;
• eggplant - 1 pc.;
• tomato - 3 pcs.;
• onion - 1 pc.;
• greenery.

Cut peppers, onions, and herbs into strips. Cut carrots, eggplant, and tomato into cubes. Simmer everything in a deep frying pan for 30 minutes. Can be served.

Weight Loss Results

How much weight can you lose on a fruit and vegetable diet? Judging by the reviews, the results are impressive - you can lose from 3 to 12 kilograms, based on the duration of the fruit and vegetable diet.

A fruit and vegetable diet is an excellent way to become slimmer and more attractive without causing harm to your health and body. The process of losing weight will be very easy.

Photos of people Before and After losing weight on a fruit and vegetable diet:

We all remember from childhood that fruits are very beneficial for the body - they contain vitamins, microelements, minerals and essential organic acids. It was so nice to know that a large number of diets - complex and mono-options - were compiled on the basis of such tasty and healthy products. For those with a sweet tooth, a fruit diet can be a real salvation, especially in combination with cottage cheese or milk - what’s not a healthy dessert? And most importantly, temporary fruitarianism gives noticeable results in losing weight in just a few days.

The essence of fruit diets, beneficial properties of fruits, benefits

Nutritionists recommend starting a fruit diet in warm seasons, when you can enjoy seasonal natural foods with health benefits. Imported and greenhouse options contain fewer nutrients and have a lower level of gastronomic value (taste, aroma, color, appearance, positive effect).

Fruit diets are very beneficial for the body in moderation - they are low-carbohydrate, low-fat, contain large amounts of water and dietary fiber, which speeds up metabolism and facilitates digestion. Fiber is also designed to bind waste products, toxins, metabolic products, free radicals, excess salts in the body and regularly remove them, promoting not only weight loss, but also a comprehensive recovery of the body. Fruits also contain organic acids that promote the breakdown of fats.

Since there are many fruit diets, it is advisable to divide them into mono-options and complex ones. In both cases, the diets are low-calorie and restrictive, but, oddly enough, they are easily tolerated. This is facilitated by fructose, which suppresses appetite, and dietary fiber, in turn, gives a feeling of fullness in the stomach and, accordingly, satiety.

It is impossible not to notice that all variants of the fruit diet are very effective - in a week of the strict version you can lose up to 5 kg of excess weight, with a comprehensive diet - about 3.

How can fruits saturate the body with a full range of minerals and trace elements:

1. Some fruits (peaches, nectarines, plums, apples, berries) contain an impressive amount of iron, which helps strengthen the body's defenses, improves immunity, and additionally regulates blood pressure and lowers cholesterol levels.
2. Sweet dried fruits (the notorious prunes, dried apricots and raisins) contain calcium, which helps strengthen nails, hair, and bone tissue.
3. Citrus fruits have always been famous for their high content of vitamin C, which has a beneficial effect on the immune system and has an anti-inflammatory effect.
4. Almost all berries are capable of stimulating the normal functioning of the nervous system.
5. Sweet fruits (grapes, figs, bananas) and apples stimulate brain function.
6. The large watermelon berry has proven to be an indispensable aid in cleansing the kidneys due to its diuretic effect. This fruit also helps reduce blood pressure.
7. Lemons and pomegranates help prevent cardiovascular diseases.
8. All fruits contain natural antioxidants that regenerate cells, improve mood and relieve depression.
9. Also, fruits are 90% or more liquid, which helps cleanse the gastrointestinal tract of metabolic products, waste, salts and toxins.

What fruits are the “leaders” in the fight against excess weight:

• Citrus fruits, in particular grapefruits, are low in calories and have a minimal glycemic index. In addition, citrus fruits actively stimulate metabolism, which is important for the weight loss process. Oranges additionally contain a large amount of plant fibers, which cleanse the gastrointestinal tract.
• Oddly enough, ordinary apples appear in a variety of diets due to their low calorie content and high vitamin content. However, remember that fresh apples can stimulate the appetite, so it is better to use fruits steamed or baked with cinnamon and vanilla as snacks.
• The famous pineapples, thanks to the content of the rare enzyme bromelain, are able to destroy fat cells, directly affecting weight loss due to fat reserves. Pineapple is also effective in combating the appearance of cellulite.
• High-calorie and sweet bananas are considered unsuitable for dietary nutrition by many nutritionists. However, we cannot ignore the fact that 1 fruit can replace a full meal in terms of the amount of necessary substances, while it qualitatively suppresses appetite. If you eat bananas for breakfast, then all the energy received from it will be spent during the day, and the fruit will only benefit you.
• Ordinary peaches, as it turns out, have a very good effect on gastrointestinal motility and the digestive process, while remaining one of the most delicious fruits.

Another pleasant aspect of the diet is that a combination of fruits can improve the condition of the skin and complexion. For dry and dull skin, it is recommended to introduce sweet red fruits into your diet. If you have oily or problem skin, stick to sweet and sour yellow and green fruits (citruses are the ideal choice).

As we have already said, bananas should be used sparingly in the diet. The same applies to other sweet fruits (grapes, melon) - they contain large amounts of fructose and carbohydrates, so it is better to consume them in the morning.

In general, reviews about the diet are positive, including from doctors and nutritionists. However, they do not recommend using this method for longer than 10 days, as allergic reactions, stomach upset and other unpleasant side effects are possible. In addition, during fruit diets, the body suffers from a lack of protein, which negatively affects the functioning of the body and athletic performance, including depletion of muscle mass.

The main advantages of a fruit diet:

1. Available all year round (you can create a menu of off-season and tropical fruits). At the same time, most fruits are affordable for the average wallet.
2. It does not require effort and time to prepare complex dishes, since the fruits are recommended for fresh consumption.
3. Completely provides the body with all necessary vitamins, as well as carbohydrates and dietary fiber.
4. The low-calorie diet, however, is easily tolerated when combined with different types of fruit.
5. Regulates metabolism and promotes digestion.
6. Cleanses the body of metabolic products, toxins, free radicals, toxins, salts and excess fluid, which contributes to the effect of weight loss.
7. Reduces the appearance of cellulite, burns fat deposits.
8. Improves the condition of skin, nails and hair.
9. In terms of gastronomic indicators, it is considered one of the most delicious diets.

Fruit diet options, features and menu

As we found out, all fruit diets are divided into mono-variants and mixed (complex). Depending on your choice, the menu will consist exclusively of fruits selected by specialists, or you can combine them yourself. In other options, it is possible to combine fruits with protein products or even complex techniques.

In any case, you should know the list of products that can be combined with fruits for effective weight loss:

• Berries;
• Vegetables and garden herbs, mushrooms;
• Non-starchy cereals;
• Toasted whole grain bread;
• Lean meat and poultry;
• Low-fat sea fish and seafood;
• Chicken eggs;
• Low-fat fermented milk products (kefir, fermented baked milk, low-fat yogurt, cottage cheese), milk;
• Healthy drinks (purified water without gas and salt, fresh juices, green and herbal tea)

At the same time, fruit diets strictly prohibit the inclusion of the following products in the menu:

• Smoked meats, fatty and spicy foods, fried foods;
• Pickles, canned food, marinades;
• Sauces, ketchup, mayonnaise, gravy;
• Food additives (salt, sugar, starch, yeast, soda and others);
• Fast foods and semi-finished products;
• Fatty meat, poultry, fish and offal;
• Bakery products and pastries;
• Starchy cereals, potatoes and pasta;
• Sweets and desserts;
• Beverages (alcohol, sweet soda, caffeine-containing products, industrial juices), tobacco.

Let's move on to the most popular variations of fruit diets.

Mono options. It is impossible to give a description of each, since as many fruits and berries exist, so many mono-diets can be created, and each of them has its own rules and features. The essence of the mono-diet is to consume one fruit and its juice throughout the day, with only water without gas and salt available as additional liquid.

As a rule, such diets are very strict, unbalanced and fraught with side effects, however, the result of losing weight is the best - up to 3-4 kg of excess weight in 3 days. It is not recommended to stick to a mono-diet for longer than this period, and it is even better to organize 1 day a week as a fasting day on one favorite fruit.

A variety of fruits and berries are used for the diet, however, the most popular mono-diets are apple, grapefruit, orange, banana, pineapple and others. As a rule, per day you should eat about 2 kg of the selected fruit, dividing the entire volume into 4-6 snacks, and drink about 1 liter of fresh juice from the same fruit (4 glasses). You can find out more about mono options in reviews dedicated to each specific diet.

Mixed fruit diets. Mixed options should not be confused with complex ones, since only fruits and juices without other ingredients remain in the diet. In essence, these are diets represented by an assortment of fruits. You can combine two fruits a day (for example, pineapple + grapefruit), alternate days (apple day 1, citrus day 2, peach day 3, etc.) or include assorted fruits in your diet, eating various fruit and berry salads, purees , cold cuts, fruit stew and other similar dishes.

The basis of such diets is the correct combination of fruits, eating the prescribed food in 4-5 snacks, following a drinking diet of juices, herbal decoctions and plain water without salt and gas (up to 2.5 liters of liquid per day). Do not forget that some fruits should be limited in the diet due to their carbohydrate content, calorie content and high sugar content (dried fruits, bananas, dates, melons, grapes, raisins, persimmons, figs).

The duration of mixed diets can be up to 7 days.

Complex fruit diet for 3 days. Complex options are considered more nutritious, healthy and balanced, while promoting effective weight loss without stressing the body. This option is designed for 3 days, during which you can lose up to 1.5-2 kg of excess weight. In addition to fruits, vegetables are included in the menu.

First day.

We have a banana for breakfast, washed down with citrus juice.

Before lunch we prepare a fruit salad, seasoning it with homemade unsweetened 0% fat yogurt. Additionally, drink a glass of water.

We have dinner with a vegetable salad dressed with lemon juice. Additionally, drink a glass of fresh apple juice.

Second day.

Breakfast includes 2 fruits of any kind (peaches, tangerines, apples, pears) and a glass of water.

We have lunch with fruit salad and drink water.

For dinner we prepare a side dish of non-starchy steamed vegetables. Additionally add 1 cup of berries.

The third day.

For breakfast we serve fruit salad and a glass of fresh apple juice.

For lunch, a vegetable salad dressed with lemon juice and a glass of water.

We have dinner with light vegetable soup and a glass of berries.

Complex fruit diet for a week. A very simple and understandable diet that will help you lose weight on your favorite foods smoothly and gradually, so don’t worry about possible stretch marks, flabbiness of the abdomen or loss of muscle mass. Weight loss per week is about 3 kg. Sample menu for one day for this diet:

Breakfast. Cherry and strawberry salad, seasoned with 1 tablespoon of low-fat sour cream. Liquid (a glass of fresh juice or green tea). Additionally, we eat rye or bran toast with 100 ml of low-fat yogurt.

For lunch we prepare a vegetable soup made from Brussels sprouts, celery and soft low-fat cheese. Also included are 100 g of boiled fillet, 100 g of fruit and 1 glass of fresh juice.

Snack - salad of fresh grated carrots and apples, seasoned with lemon juice.

We have dinner with fruit salad dressed with low-fat homemade yogurt. We wash it down with fresh fruit juice.

Fruit and protein diet for 3 days. A thoughtful diet option that provides for the supply of missing proteins to the body, thus making the weight loss process rational and balanced. Rumor has it that this diet is especially loved by Philip Kirkorov, who always tries to watch his figure without limiting himself to delicacies. Weight loss in 3 days is 1.2-2 kg.

Breakfast - 2 hard-boiled chicken eggs.

Have a snack with 1 grapefruit.

For lunch, serve a portion of boiled lean meat (200 g).

Snack - 2 unsweetened apples.

For dinner, prepare 200 g of steamed lean sea fish, serve with lettuce or asparagus.

A couple of hours before bedtime, make one more snack in the form of an orange.

Protein meals may include seafood, low-fat cottage cheese, lean red meat, and unsalted cheese. Choose any fruit and don’t forget to drink plenty of healthy liquids, including fresh juices.

Fruit and milk option for 1-3 weeks. A popular, gentle and very tasty diet that sports people can easily use to dry their bodies. The diet is easily tolerated, despite the strict diet, so adjust the duration of the technique yourself (you can be on the diet from 7 to 21 days). During the three-week option, take “off” days 2 times a week, consisting of familiar healthy foods. We will eat by the hour, so be patient and set an alarm clock.

Breakfast at 9-10 am - drink a cup of green tea or natural coffee beans without additives.

At 11 o'clock we eat a portion of low-fat pressed cottage cheese (200 g).

At one o'clock in the afternoon, a snack of 200 g of berries and fruits (choose any).

After 2 hours, drink up to 350 ml of low-fat fermented milk drink without additives or sugar.

At 6 pm you can allow yourself 200 g of fruit (unsweetened, low-calorie).

2 hours before bedtime, you can drink a glass of low-fat kefir or warm milk.

Diet “Fruits + kefir” for 3-5 days. A very healthy fruit and protein diet that helps improve gastrointestinal motility and also leads to improved skin color and structure. The diet usually lasts about 3-5 days, which helps to improve digestion and lose 1-2 kg along the way without stressing the body. Approximate diet menu for 1 day:

We have breakfast with 500 ml of low-fat kefir. Additionally, we eat 200-300 g of assorted fruits and berries.

We have lunch with the same portion of kefir and fruit. Additionally, we prepare a salad of fresh vegetables, seasoned with lemon juice.

Snack - fruit salad seasoned with low-fat kefir.

Dinner - 500 ml kefir, 1 glass of berries, 1 fruit.

Diet “Fruits + cottage cheese” for 1-7 days. An excellent option for a fasting day or as an independent diet for several days. Cottage cheese saturates the body with the necessary dose of proteins, and fruits - vitamins and dietary fiber. The daily menu consists of 1 kg of semi-sweet fruit and 500 g of low-fat cottage cheese. We distribute all food into 5-6 equal snacks. Additionally, we observe the drinking regime - we drink plain water without gas and salt, green and herbal tea, and natural fresh juices.

Diet "Fruits + oatmeal." A very healthy diet for the stomach, which is famous for its satiety and healthfulness. In fact, every day you should eat muesli (oatmeal + dried fruits, nuts), but the main diet consists of fruits and berries. We prepare the porridge itself with water or low-fat milk and eat it 3 times a day, but you can eat fruit more often (up to 5 snacks). This technique can be successfully followed for up to 2 weeks, with weight loss of up to 6 kg of excess weight.

How to get out of fruit diets

In order to consolidate the result and not gain new kilograms at the end of the diet, you should exit the diet correctly.

If you have settled on the mono option, then you should exit it especially smoothly and gradually. For the first 3 days, add 1 chicken egg and vegetables and mushrooms to the fruit diet. Then we introduce liquid porridge with water or milk, 100-200 g of boiled lean meat, low-fat dairy and fermented milk products into the menu. Remember to drink plenty of fluids to support your metabolism and digestion. After a week, you can add fish, meat, offal and dried whole grain bread, natural desserts (marshmallows, dried fruits, marmalade, honey, dark dark chocolate) to your diet. After 2 weeks, you can increase the calorie content and volume of meals, but stick to the system of frequent small snacks.

If you have chosen a comprehensive diet for yourself, then getting out of it is not difficult. First of all, we add vegetables, mushrooms, fish, meat and liquid cereals with milk or water to fruits and proteins. After 5 days, additionally eat natural desserts, whole grain bread, side dishes, regular meat and fish. Lastly, return fatty and fried foods, industrial sweets and baked goods, food additives (salt, sugar), alcohol, and sweet soda to your diet. Try, as in the first case, to stick to a diet of 4-5 snacks, drink plenty of fluids and eat fruits, berries and fresh juices.

Disadvantages of fruit diets and contraindications

There are not many disadvantages to a fruit diet, but they are still present:

1. The high fiber content of fruits is both a plus and a minus at the same time. If you do not drink enough fluid (2-2.5 liters per day), then dietary fiber, along with absorbed wastes, toxins, salts and other harmful substances, will simply remain in the intestines and begin to be absorbed back, which can lead to secondary intoxication of the body .
2. Including large amounts of sweet, carbohydrate, starchy and high-calorie foods in your diet will keep your weight off, but your sugar levels may rise. Limit dried fruits, grapes, figs, persimmons, melon, bananas, raisins, dates in your diet.
3. Fruit diets are among the most allergenic.
4. Quite unbalanced and restrictive diets that do not mostly meet the body's needs for proteins and fats.
5. Some of them are incompatible with an active lifestyle, in particular, sports training. Lack of sufficient protein and carbohydrates leads to depletion of muscle mass and decreased training performance.
6. “Tasty and favorite” fruits for the diet are not so common in all regions, and some products are even seasonal (pears, peaches, plums, berries). You should also take into account the impressive cost of the main fruits that make up mono-diets (pineapple, grapefruit, pomegranate and others).

As for contraindications, they exist for every fruit diet. We have collected them into a general group of cases when a fruit diet is contraindicated:

• The presence of allergic reactions and individual intolerance to the main ingredients (fruits, dairy products, vegetables);
• Gastrointestinal diseases in any form (gastritis, ulcers, increased stomach acidity and others);
• Diseases of the excretory organs, liver, kidneys, pancreas, biliary tract;
• Patients with carbohydrate metabolism disorders;
• Patients with diabetes mellitus;
• Children and elderly people;
• During pregnancy and lactation, hormonal changes in the body.

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:

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.

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:

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.