Fruits are one of the most delightful and refreshing foods that certainly all of us love munching. With refreshing flavors and taste, the delicacy of fruits come packed with all the essential nutrients, vitamins and minerals. The benefits of fruits extend towards reducing the risk of various lifestyle diseases such as heart disease, cancer, inflammation, and diabetes and most importantly attain weight loss. One can follow a fruit diet for weight loss to achieve their weight management goals. It is always best to include low-GI fruits such as cherries, grapefruit, apricot, apples or oranges into your fruit diet plan for weight loss in order to extract best results. Following a fruit diet for weight loss isn’t restricted to consuming raw fruits. The fruit diet plan for weight loss is customized in a way that one can incorporate fruit items into meals of daily life. Continue readings to know more on the fruit diet for weight loss and how it should be followed to achieve positive results.
What Is A Fruit Diet Plan For Weight Loss?
Also popularly known as the fruitarian diet or frugivorous diet, the fruit diet for weight loss is a diet plan that aims at achieving weight loss by incorporating a wide variety of fruits into your meals and diet. The fruit diet plan for weight loss carefully reduces the consumption of processed foods, grains along with restricting animal based products. The diet also incorporates a good mix of nuts, sprouted grains, veggies, seeds, legumes and even lean meats to avoid muscle loss and also keep health complications at bay. The idea behind following a sole fruit diet for weight loss lies in the fact that fruits are nutritionally dense and complete. The contents of fruits are rich in various vitamins, minerals, fiber, antioxidants, and water. Following a fruit diet for weight loss fulfills the nutritional needs of the body, provides vitality, supports detoxifications, leaves a positive impact for our psychological health, improves digestion and also promotes weight loss.
Is Fruit Diet effective for weight loss?
The fruit diet plan for weight loss can actually help one reduce 4-5 kgs of weight when followed for a span of two weeks. The fruit diet for weight entails at accommodating a variety of fruits such as apples, bananas, melons, grapefruits along with including nuts, seeds and veggies that have low GI and high on fiber. Fruits that are high in water and fiber content as well as low in calories like strawberries, pineapple, peaches, melons or bell peppers help promote fullness and suppress appetite along with reducing the calorie intake. All of this contributes towards achieving weight loss. However, the fruit diet for weight loss is quite restrictive and doesn’t include a wide range of food groups which can be considered necessary for the proper implementation of various bodily functions. People on a fructose diet may even be devoid of certain essential nutrients such as zinc, omega-3 fatty acids or Vitamin B-12. Protein is also something that one may lack when following a fruit diet for weight loss which can give way to the problems of muscle loss, weakened bones and physical weakness. Although effective, it is recommended to avoid being on the fruit diet plan for weight loss for longer than two weeks as it may also lead to certain health complications such as nutrient-deficiency or even rise in blood sugar levels.
7 Days Fruit Diet Meal Plan For Weight Loss
A fruit diet for weight loss in 7 days follows a week-long meal plan that incorporates a bunch of fruits throughout the day such as apples, apricots, bananas, berries, melons along with nuts and seeds. The fruit diet and weight loss typically goes hand in hand as this diet plan is usually followed by people who are aiming to lose weight. Below mentioned is a fruit diet plan for weight loss in 7 days.
Day 1
| Breakfast | 2 apples |
| Lunch | Tofu salad with black pepper and tomatoes |
| Evening Snack | A bowl of grapes |
| Dinner | Lobia salad with tomatoes |
Start the first day of the fruit diet for weight loss in 7 days with a couple of apples, followed by a slightly heavy lunch that includes Tofu salad with black pepper and tomatoes. You can curb your evening cravings with a bowl of grapes and make a nutritious dinner of lobia seeds with added benefits of intaking Vitamin C through tomatoes.
Day 2
| Breakfast | Musk melon juice with nuts |
| Lunch | Plain rice and dal |
| Evening Snack | 2 Kiwis |
| Dinner | Black chana salad with pomegranate |
Start your 2nd day of the fruit diet for weight loss in 7 days with musk melon juice as well as some nuts on the side. The lunch can be made into delicious and healthy meal of plain rice and dal. Satiate your evening craving with the refreshing kiwis. Keep the dinner nutritious with black chana salad and some pomegranate.
Day 3
| Breakfast | 1 apple or 1 cup diced melon and salt |
| Lunch | 1 bowl of watermelon or muskmelon |
| Evening Snack | Coconut water |
| Dinner | 1 bowl of muskmelon |
The breakfast for the third day of the fruit diet for weight loss in 7 days can include an apple and a cup of diced melon with sprinkled salt. Keep the lunch hydrating with a bowl of watermleon or muskmelon depending on your choice. Gulp down a nutritious serving of cocount water for your evening snack. The dinner can be kept light with a bowl of muskmelon.
Day 4
| Breakfast | A bowl of apple and banana |
| Lunch | Paneer rice with salt and pepper |
| Evening Snack | Black coffee with prunes |
| Dinner | Cucumber and tomato salad with flax seeds and raisins |
The morning breakfast can be consumed on a bowl of apple and banana. The lunch can be somewhat different and protein-rich by making paneer rice with salt and pepper. Reserve the evenings for black coffee with prunes. Make the dinner a good mix of nutritious and refreshing foods by intake cucumber and salad with flax seeds and raisins.
Day 5
| Breakfast | 2 big bowls of ripe bananas + 1 glass of low-fat milk |
| Lunch | Black chana salad with French beans |
| Evening Snack | Soy milk |
| Dinner | Vegetable salad with dried apricots |
Kick-start your day with the refreshing and fiber-rich bowls of ripe bananas supplementing a glass of low-fat milk on the side. Black chana salad with french beans can be accomodated for lunch. The evening cravings can be fulfilled with soy milk. Make vegetable salad with dried apricots for dinner.
Day 6
| Breakfast | 1 bowl of chopped or cucumber strips |
| Lunch | Tofu salad with black pepper and tomatoes |
| Evening Snack | Coconut water with an orange |
| Dinner | Lobia salad with tomatoes |
The breakfast for the sixth day of fruit diet for weight loss in 7 days can include a bowl of cucumber, wither chopped or strips. Make the excellent tofu salad with black pepper and tomatoes for lunch. The evening snack can include cocount water with the citric benfits of orange. For dinner, make yourself some lobia salad with tomatoes.
Day 7
| Breakfast | 1 apple or 1 cup diced melon and salt |
| Lunch | Plain rice and dal |
| Evening Snack | 2 Kiwis |
| Dinner | Black chana salad with pomegranate |
The last day of fruit diet for weight loss can be started off with the fiber-rich benefits of an apple and a cup of diced melon and salt. The lunch can be reserved for plain rice and dal. You can choose to snack on a couple of Kiwis during the evening. Make the supper nutritious through black chana salad with pomegranate.
Benefits of fruit diet for weight loss
The best fruit diet plan for weight loss can help you lose weight and also keep the nutritional needs at par. Fruits like kiwis, citrus fruits, apples, berries, grapes and papayas are low in calories and still come packed with various essential nutrients and minerals which benefits the overall health of an individual and also aids weight loss. Below mentioned are some of the benefits of fruit diet for weight loss.
1. Low in Calories
When going on a weight loss diet, one consumes only fruits which are low in calories. Fruits like kiwis, papayas or melons are all low in calories and are nutrient-dense. They come packed with the richness of antioxidants, like anthocyanidins, proanthocyanidins, and ellagic acid found in berries; Vitamin C and K found in grapes which helps in keeping various chronic diseases at bay as well as sedates the oxidative stress. Citrus fruits like oranges, mandarins, grapefruits or lemons are incredibly low in calories and are also rich in Vitamin C, potassium, fiber, and flavonoids & carotenoids which are anti-inflammatory antioxidants. These nutrients possess anti-cancer properties, promote heart health, improve blood cholesterol, blood vessel function, and blood sugar levels.
2. High in Fiber
Following the best fruit diet plan for weight loss can help one consume fruits that are rich in fiber. The fiber content in the food promotes satiety, suppresses the appetite and improves the overall gut health. There are multiple benefits of Fiber rich foods. Fruits like avocados, raspberries, guavas, passion fruit, blackberries or pomegranate are some of the fruits that are high in fiber and can help ease constipation, improve gut health, as well as reduce cholesterol levels. These fruits aren’t just high in fiber content but are also low in sugar. Consuming fiber-rich fruits can help with lowering blood cholesterol, controlling blood sugar levels, decreasing the risk of type 2 diabetes, avoid constipation and also lower the risk of colorectal cancer.
3. Nutrient-Rich
Following the fruit diet plan for weight loss also fulfills the nutrient requirements of our body. Citrus fruits like lemons contain Vitamin C and other antioxidants which helps in wiping out free radicals and protects the cell from its damage which may even take the form of cancer. The presence of flavonoids in citrus fruits come loaded with antibacterial, anticancer, and antidiabetic properties. Another nutrient-rich fruit include grapefruit which is loaded with the benefits of calcium, magnesium, potassium or Vitamin C. Vitamin c fruits have potentially have anti-cancer properties and may help against breast cancer, skin cancer, and leukemia.
4. Supports Detoxification
Fruit diet and weight loss goes hand-in-hand as the minimal calorie and high fiber content significantly promotes weight loss. However, following the best fruit diet plan for weight loss in 7 days can also prove effective for supporting detoxification. Fruits like bananas, lemons, strawberries, melons and oranges work as a wonderful detoxifier. Kiwis are in general one of the healthiest foods available. With their Vitamin C content, they significantly support skin health, prevent chronic diseases and also lowers blood pressure. Kiwis are a good source of potassium and fiber which makes them helpful in promoting digestive and heart health. The citrus fruit of lemons acts as an ultimate detoxifier with their richness in Vitamin C and potassium. The diet works as a detoxifier as well as also answers the doubt of how to lose 1 kg in a week.
5. Positive Psychological Impact
A 2020 study by the National Library of Medicine states “Increasing fruit and vegetable consumption may help reduce psychological distress in middle-aged and older adults.” Fruits are an excellent source of various nutrients such as fiber, vitamin C & B, carotenoids, potassium, polyphenols along with having low GI. All of these contribute towards better physical health as well as leaving positive effects on one’s psychological health. Another research conducted at the College of Health and Life Sciences, Aston University adds to the claims that consumption of fruits can promote mental well-being and suppress the symptoms of depression.
6. Anti-Inflammatory Properties
Certain fruits such as apples, berries or carrots are rich in polyphenolic acids, vitamins, minerals and other components which possess anti-inflammatory properties and can help reduce health complications. Berries are also known to contain phytochemicals, such as anthocyanins and ellagic acid which can help reduce the risk of heart disease, Alzheimer’s disease, and diabetes. Stone fruits like Cherries, peaches, apricots, and plums are known for their high content of phenolic compounds which is linked to reduction of inflammation. Thus fruit diet and weight loss compliments each other as well as vast other health benefits. There are also other Weight loss foods that one can try to further promote weight loss.
Tip for Fruit Diet for weight loss For Better Results
Fruits rich in fiber & water content as well as low in calories are good for weight as they help suppress appetite and promote fullness along with reducing the calorie intake. Fruits diet for weight loss in 7 days is indefinitely an excellent diet that incorporates various nutrients and successfully aids in weight. However, one cannot survive on a single structured diet for long as it may give rise to nutrient-deficiency and certain health complications. Below mentioned are some of the tips for fruit diet and weight loss plan that can help in extracting excellent results. These tips might help one find the answer to How to lose 20 kgs in 3 months.
1. Ensure balanced nutrition
One can not get all the nutrients from fruits and thus it’s important to also incorporate food items that fulfills the nourishment that a fruit diet alone can’t. It is recommended to also consume foods that are rich in iron, calcium, vitamin D, zinc, omega-3 fatty acids, Vitamin B and B-12. Some foods rich in these nutrients would include spinach, kale, okra, collards, soybeans, White beans, dairy products, lean meats or fish. Minimal consumption of such food items would keep at bay the nutrient deficiency which might be caused by sticking solely to fruit diet and weight loss plan. You can also try your hands at 7 days diet plan for weight loss.
2. Watch your portion sizes
Portion size refers to the amount of food you serve on your plate in one sitting or in a single meal. Controlling portion size is essential as it helps one keep a tab of the amount of calories one is consuming through a single meal and cumulatively in the entire day. This helps in fulfilling the nutritional needs of your body along with preventing mindless eating further assisting with better weight management. When following the fruit diet and weight loss plan, it is important to watch your portion sizes so as to not escalate the calorie intake. Controlling your portion size will also help one to keep the blood sugar levels from spiking. Try BMI Calculator to have a better control of your overall health.
3. Monitor your blood sugar levels
While following a fruit diet plan, it is essential to keep your blood sugar levels in check. Fruits contain a substantial amount of carbohydrates which might spike the blood sugar levels in the body and negatively affect people struggling with diabetes along with giving rise to other health complications. While consuming a fruit diet, it’s important to keep your carbs intake in check. Moreover, it is suggested to eat fruits that are rich in vitamins, minerals and plant based compounds called phytochemicals which can help lower the risk of heart diseases, stroke or even cancer. Consuming fruits that are high in fiber such as avocados, apples, bananas, raspberries or blackberries can slow digestion as well as monitor blood sugar levels.
4. Be mindful of food allergies and sensitivities
There are various who may have certain allergies and sensitivities. For instance, some people are allergic to pollen and there are various fruits which contain the same and consumption of those fruits can give way to an allergic reaction in your mouth called oral allergy syndrome. Fruits containing pollen include celery, melons, tomatoes or peaches which have grass pollen whereas fruits such as apple, carrot, kiwi or plum consist of birch pollen.
5. Consult a healthcare professional
A fruitarian diet consists only of fruit based meals. This restrictive diet can keep one away from a variety of food groups which can eventually give rise to certain nutrient deficiency as fruits alone cannot fulfill all our nutrition requirements. Fruits are also naturally high in sugar and carb content which can lead to spiking of blood sugar levels in the body. Protein-deficiency is one of the most pressing concerns of following a fruit diet plan for weight loss which can lead to muscle loss, anemia and even weakened immune system. Thus, its highly recommended to consult a healthcare professional while following a fruit diet plan. Your dietitian is better equipped to help you understand what diet plan would suit you the best and if you are medically fit and qualified to be going on a fruit diet plan for weight loss.
Are there any risk associated with fruit diet for weight loss?
Fruit based diets are rich in various nutrients and minerals and can provide various health benefits such as weight management, aiding digestion, reducing the risks of heart diseases, cancer or stroke and others. However, a fruit based diet can also be quite restrictive and can give way to various health complications if not followed with careful consideration and keeping the nutritional needs of our bodies in check. Below mentioned are some of the risks associated with fruit diet for weight loss.
1. Effect blood sugar levels
Fruit diets are high in sugar content called fructose. While some fruits are higher on fructose than others, they all still may contain some amount of sugar in them. Consuming only fruits for your meal throughout the day can spike the sugar levels in the body. On top of sugar, fruits are also rich in carbohydrates which can further raise blood sugar levels. This can negatively impact people struggling with diabetes and those dealing with the problem of being overweight should restrict from following the fruit diet as they are at a higher risk of developing diabetes.
2. Tooth decay
Excess consumption of fruits can contribute to eroding of tooth enamel and exhibit negative implications for one’s dental health. Fruits are high in sugar and thus can affect the dental health as well as the acidic content of citric fruits is also not well-suited for our teeth. Fruit diet considerably restricts the consumption of dairy products which can lead to deficiency of calcium. Lack of calcium intake results in weakening of bones or teeth and other bone-related issues such as osteoporosis. However, one can try consuming calcium rich fruits to help with the deficiency of calcium.
3. Nutrient deficiency
Sticking to fruit diet solely can’t fulfill one’s overall nutritional needs and may lead to nutrient deficiency. Fruit diet for weight loss can lead to lack of proteins and healthy fats which can have negative implications on the growth and development of an individual.
How Choose The Right Fruits For Weight Loss Diet
While going on a fruit diet for weight loss, it is essential for one to keep note of what all fruits they are incorporating into their diet. When on a weight loss journey, there are certain fruits that should be avoided, the ones that are rich in nutrients but also contain high calorie and sugar content. Mango, pineapple, raisins or watermelons are some of the fruits that have high GI and can spike up the blood sugar levels leading to various other health complications and thus should be avoided. Below mentioned are some of the tips through which one can choose the right Fruits for weight loss diet.
1. Low-Calorie Fruits
Consuming fruits that are low in calories can help limit one’s calorie intake. With the reduction in calorie intake, the body will use up the stored calories for energy which would lead to burning of excess fat and attain weight loss. Summer fruits like Watermelon, cantaloupe, strawberries, papayas or grapefruit are some of the fruits that are low in calories. Moreover, these fruits also have high water content, boosts metabolism and also controls blood sugar levels. If you are still wondering on how many calories should i burn a day, try our Body Fat Calculator to have a better idea of the same.
2. High-Fiber Fruits
Fruits that are high in fiber contribute towards promoting the feeling of fullness and suppresses appetite. They keep overindulgence at bay and also aids digestion which further helps in healthy weight management. Fruits like passion fruit, avocados, blackberries or guavas are high in fiber and also low sugar content which makes them the best choice to incorporate into your fruit diet. High fiber fruits also help in reducing the risk of diabetes or cancer, lower cholesterol levels and also improve gut health.
3. Low-Glycemic Fruits
Fruits that have low GI score, slows down the rise of blood sugar levels in our body which also assists with better management of the changes that occur post meals. Some of the fruits with low GI score include cherries, grapefruit, apricot, pears, apples or oranges. Apart from being low glycemic, these fruits are also rich in various nutrients such as potassium or antioxidants that support the immune system. Moreover they are also a rich source of various important minerals such as phosphorus; Vitamin C, A, B & E and fiber.
4. Avoid Dried Fruits
Dried fruits are known to be considerably high in calories. These fruits are also concentrated which makes them loaded with sugar content. This can spike up one’s blood sugar levels and contribute towards weight gain. Dates, figs, and raisins are some of the dried fruits which should be sincerely avoided as they may lead to weight gain and also raise blood sugar levels. Fresh fruits are always considered as the healthier option since they are low in calories, rich in fiber and also have high water content. When going on a rapid weight loss, people also go to the extremes of consuming Zero Calorie Foods.
5. Moderation with High-Sugar Fruits
Although foods that are naturally rich in sugar content such as fruits are not that unhealthy as they come loaded with various goodies such as fiber, minerals, vitamins, antioxidants and also have high water content. However, one should still be careful with consuming fruits that are significantly high in sugar content as they may alarmingly spike up the sugar levels and can negatively impact people with diabetic conditions. Fruits such as mangoes, grapes, lychees, pomegranates or pears have extremely high sugar content. Thus high sugar fruits should be avoided and even if they are intaken, they should be consumed moderately.
6. Fresh or Frozen
Fresh fruits should always be prioritized as they come packed with various essential nutrients such as fiber, vitamins, potassium as well as important minerals and antioxidants. They considerably help in lowering the blood sugar levels in the body because of the low calorie content in them. Frozen fruits are just as nutritional as the fresh fruits since these fruits are picked at the peak of their ripeness and then packed frozen to retain their nutritional benefits. Make for yourself an amazing bowl of fruit salad for weight loss.
7. Enjoy Whole Fruits
Whole fruits are known for their high fiber content, low energy density and additional benefits of nutrients present in the form of Vitamin C and potassium along with phytochemicals, all of which exhibit various health benefits. When consumed in the form of juice, most of the fiber present in fruits gets removed. Thus intaking whole fruits is always nutritionally more beneficial than consuming them in the form of juices, shakes or others.
Expert Review on Fruit Diet For Weight Loss
A fruit diet plan for weight loss is a dietary approach which entails following a diet that consists mainly of fruits. The rich water and fiber content of fruits coupled with low calories help promote weight loss along with giving other health benefits such as lower blood sugar levels, reduces risk of diabetes and heart conditions, anti-inflammatory and anti-cancer properties. While going on a fruit diet plan one should be mindful about getting balanced nutrition, watching portion sizes and monitoring blood sugar levels. There are also certain risks involved with following this diet as the high sugar content throughout the meals can spike up the blood sugar levels and may negatively impact people with diabetes, lead to tooth decay and also deprive one of certain nutrients. Thus, it is also recommended to consult healthcare professionals before jumping straight into the fruit diet plan for weight loss.
References
Barnes, Mollie. 2016. “7 Fruits That Can Help You Lose (or Maintain Your) Weight.” Keck Medicine of USC. https://www.keckmedicine.org/blog/7-fruits-that-can-help-you-lose-or-maintain-your-weight/.
Dreher, Mark L. 2018. “Whole Fruits and Fruit Fiber Emerging Health Effects.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315720/.
“Eat these fruits for their anti-inflammatory benefits.” 2023. Harvard Health. https://www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits.
“Fruit and Vegetable Intake and Mental Health in Adults: A Systematic Review.” n.d. NCBI. Accessed February 27, 2024. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7019743/.
Majdan, Magdalena, and Barbara Bobrowska. 2022. “Active Compounds in Fruits and Inflammation in the Body.” NCBI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9229651/.
FAQs
1. Is it possible to lose weight by eating only fruits?
Fruits are naturally low in calories and have high water content and are nutrient dense. Thus it can help one achieve weight loss. They are also rich in fiber which helps in promoting prolonged fullness and improves gut health.
2. Can I lose weight by eating only fruits?
Fruits have low calorie while also being high in water and fiber content. The presence of fiber helps promote fullness along with suppressing appetite. They keep overeating at bay and aids with digestion eventually promoting weight loss.
3. What fruit burns the most fat?
Apples, Berries, Avocados, Bananas, Melons, Grapefruit or Oranges are certain fruits that have fiber content which slows down digestion and keeps hunger at bay for longer duration. Thus they promote fat burning and helps attain weight loss.
4. How do I start a fruit diet for Weight loss?
One can start a fruit diet for weight loss by consuming fruits that are high in fiber and water content, have low GI score and calorie content. Consuming frozen fruits, fresh fruits and whole fruits are considered more helpful than consuming dried fruits.
5. If fruit diet for weight is safe?
Following a fruit diet for weight loss has multiple benefits of weight loss, lowered blood sugar levels, reduced risk of heart diseases and diabetes. However, the excess sugar and carb rich diet based solely on fruits can also spike up the blood sugar levels. They may also negatively impact one’s dental health and nutrient deficiency.
6. What happens if I only eat fruit for 3 days?
Fruitarian diet can increase the risk of certain nutrient deficiency such as vitamin B12, calcium, vitamin D, iodine, and omega-3 fatty acids. Although they help with weight loss and give away certain health benefits but fruits alone cant fulfill one’s nutritional requirement.
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