Fruit diet

fruit for weight loss

A fruit diet helps to quickly lose weight, cleanse the body of toxins and saturate it with vitamins. This way of losing weight is based on the consumption of fruits. They can be eaten even after 18: 00, without fear that after that fatty deposits will appear on the abdomen and thighs. In 10 days, you can lose weight by 7-10 kg.

Advantages, disadvantages

The main benefits of a fruit-based diet include:

  • quick cleansing of the body;
  • elimination of the deficiency of nutrients;
  • getting rid of excess weight;
  • improvement of complexion.

Diet fruits included in the diet have the following beneficial properties:

  • apples - contain few calories, remove toxins, suppress appetite;
  • citrus fruits - effectively burn fat;
  • bananas - provide the body with the necessary energy;
  • plums - have a laxative effect;
  • watermelons - have a diuretic effect;
  • pineapples - fight cellulite;
  • pomegranate - makes up for the lack of iron;
  • peaches - improve intestinal motility.

In addition, there is no need to prepare dishes with a complex composition. Any fruit contains natural antioxidants that protect cells from damage and help fight poor health and depression.

The disadvantages of a fruit diet include the fact that some foods consumed, such as bananas or grapes, are high in calories, which can lead to gaining several kilograms. Therefore, they can be consumed in the morning or after a lot of physical activity. Other fruits are eaten at any time. It is not recommended to adhere to such a menu during pregnancy and with diabetes mellitus.

Mechanism of action

Weight loss on a fruit diet occurs due to the fact that food calories and portion sizes are reduced. Most often, a person consumes 400 g of food (500 kcal) for lunch. With this method of losing weight, the maximum serving size is 200 g (150 kcal). The size of the stomach begins to gradually decrease, and various processes occur in the body that lead to weight loss:

  • metabolism accelerates;
  • blood and organs are cleansed;
  • the person does not feel hungry;
  • the state of health improves, the mood rises.

Positive qualities of a fruit diet

Fruit diet for weight loss has the following positive qualities:

  • a large amount of iron enters the body, due to which defenses increase, blood pressure is normalized, the blood is cleared of harmful cholesterol;
  • calcium found in fruits improves the condition of hair, nails and teeth;
  • ascorbic acid has a beneficial effect on the immune system;
  • the work of the nervous system is normalized;
  • the body is saturated with energy;
  • the activity of the brain is activated;
  • a large amount of water in the fruit effectively cleanses the body, thereby rapidly losing weight.

The negative aspects of a fruit diet

Some fruits do not burn fat, but rather contribute to its formation. Almost every fruit contains a large amount of fructose, which, when it enters the liver, is processed not into glycogen, but into fat. If the diet lasts a long time, then the body begins to experience a protein deficiency. This is manifested by weakness and irritability.

For many people, due to existing diseases, this method of losing weight is not suitable. The exception is the banana mono-diet, which is recommended for any disease. Sugary fruits should be used with caution. They contain a large amount of sugar, which prevents weight loss. Eating large quantities of grapes, citrus fruits and strawberries can trigger the development of allergic diathesis.

Types of fruit diets

There are many types of fruit diets. All of them provide for a complete rejection of baking, fast food, salty, sweet, fatty foods. It is recommended to drink the daily amount of water per day. If you are very hungry, you can have a snack with citrus or an apple. The simplest diet is to consume both one fruit and a set of them for 3–7 days.

The most common diets are:

  1. Fruit and protein.Most often it lasts 3 days. During this period of time, you can lose weight by 2 kg. In addition to fruits, the diet includes low-fat fish, dietary meat, cottage cheese, low-fat cheese, eggs, chicken fillet. One meal involves eating only a protein product or fruit.
  2. Fruit and dairy.In this case, the diet includes fruits, kefir, skim milk and low-fat cottage cheese. The duration of this method of losing weight is 1-3 weeks. It is imperative to observe one condition - every 5 days, take a break of 2 days, while eating ordinary foods, but no frills. You need to drink plenty of water. Meals are also rotated.
  3. Fruit and kefir.The diet consists of fruits and low-fat kefir, which effectively cleanses the body. The fruits can be any, except for dates, figs, grapes. This method of losing weight lasts up to 5 days. During the day, it is recommended to eat 1 kg of fruit and drink 1. 5 liters of water. Food should be divided into 5-6 meals.
  4. Fruit and curd.Curd contains a lot of protein. This is very useful with such a menu, because it relieves hunger. You need to observe it within a week. For 1 one you need to eat 1 kg of fruit and 400 g of low-fat cottage cheese. Thanks to this method, you can get rid of 6-7 kg within a week.
  5. Apple mono diet.This method of weight loss involves 1–2 fasting days a week. In this case, you should eat exclusively apples. Thanks to this, the body is well cleansed. Such a diet is not designed for drastic disposal of extra pounds, but allows you to maintain weight at the desired level.
  6. Fruit and oatmeal.In this case, oatmeal is consumed three times a day, to which berries and fruits are added. Eat 300 g of fruit between meals. This menu is adhered to for 2 weeks.
  7. Fruit and vegetable.Her diet is represented by vegetables and fruits. Meat and fish are excluded completely or consumed in a limited amount - 150 g per day. This method of losing weight is designed for 28 days. During this period, you can lose weight by 12-15 kg.
  8. Fruit and meat.Fruits are eaten together with chicken meat, excluding high-carbohydrate and fatty foods. Salt is limited or completely removed from the diet. Condiments and sauces are prohibited. This method of losing weight is based on the principle of separate nutrition, that is, fruits and meat are consumed separately.

Which diet to choose

Before choosing the right diet, you need to consider the needs of your body. The greatest performance is observed in those people who ate exclusively fruit for a week. It is easy to withstand this method of losing weight, but before that you must definitely consult a doctor, since this method has many contraindications.

Fruit diets rules

Choosing a diet that lasts 3 days, you need to adhere to useful tips: on the first day, you should eat unlimited fruits in order to get rid of the feeling of hunger. For a more tangible result, it is necessary to exclude fruits that contain a large number of calories from the menu. It is advisable to introduce citruses and apples into the diet.

During the day, 3 meals are provided, between which you can snack on fruit. Berries are allowed, except for grapes. For the fruit diet, there is no clear-cut amount of food consumed. You need to eat so that you can get enough, but without overeating. It is advisable that the portions do not exceed 300 g. Due to the fact that fruits are digested quickly, you can eat after 18: 00. But you can't eat anything 2 hours before bedtime.

You should drink 1. 5–2 liters of still water every day. It is allowed to consume unsweetened teas, such as herbal or green. It is better to exclude coffee from the diet. You can drink freshly squeezed berry or fruit juices and juices. This dulls the feeling of hunger and supplies the body with nutrients. If necessary, the diet can be extended, but no more than 1-2 days. For a variety of fruits, it is recommended to bake.

If such a food system lasts 7 days, then it is considered not so strict. In addition to berries and fruits, lean meat, low-fat dairy products, and non-starchy vegetables are introduced into the diet. Whole grain toast is allowed for breakfast. Food should be taken 4 times a day.


The fruit diet has contraindications. This menu is prohibited for pregnant women and nursing mothers. Although the products used are rich in nutrients, the body still lacks proteins, fats and carbohydrates. Adolescents and seniors should also avoid this diet. During the period of functional changes in the body, the lack of some components is fraught with negative consequences.
Such a nutritional system is contraindicated in pancreatitis, diseases of the biliary tract, digestive tract, intestines and stomach. The amino acids found in fruits can aggravate the situation.

Diet menu for 3 days

Sample menu for 3 days:

First day

  1. Breakfast: apple and apricot fruit smoothie, green tea.
  2. Second breakfast: fruits, rosehip infusion.
  3. Lunch: fruit salad of kiwi, banana, oranges and apples, dried fruit compote.
  4. Afternoon snack: baked apple.
  5. Dinner: fruit mix, green tea with honey.
  6. At night: pear juice.

Second day

  1. Breakfast: baked apples with honey and dried apricots, orange juice.
  2. Second breakfast: small green apple.
  3. Lunch: apple-pear puree, plum juice.
  4. Afternoon snack: fruit salad.
  5. Dinner: assorted fruits, plum juice.
  6. At night: orange.

Third day

  1. Breakfast: fruit smoothies, green tea with 1 tsp. honey.
  2. Second breakfast: any fruit, rosehip juice.
  3. Lunch: fruit salad, dried fruit jelly.
  4. Afternoon snack: grapefruit juice.
  5. Dinner: baked apple with nuts, apricot juice.
  6. At night: dried fruit compote.

Diet menu for 7 days

The 10kg fruit diet can last 7 days. Fruits are the main source of food. On the first day you need to eat 1 kg of fruit, on the second - 1. 5 kg, on the third and fourth - 2 kg each. After the fourth day, the amount of food is gradually reduced.


  1. Breakfast: muesli mixed with fresh berries.
  2. Lunch: 3-4 slices of pineapple.
  3. Dinner: 200 g of chicken, green salad, apple.
  4. Snack: 1-2 apples.


  1. Breakfast: low-fat yogurt.
  2. Lunch: fruit salad of strawberries and berries, seasoned with yogurt.
  3. Dinner: half a grapefruit, pear and apple salad.
  4. Snack: plum - 2 pcs.


  1. Breakfast: low-fat kefir, a few pieces of watermelon.
  2. Lunch: banana, strawberry puree.
  3. Dinner: low-fat yogurt with berries and apples.
  4. Snack: 2 oranges.


  1. Breakfast: yoghurt, 2 toast, 200 ml of fresh fruit juice.
  2. Lunch: cherries, fruit puree soup, 250 ml of juice.
  3. Dinner: fruit salad with yoghurt.
  4. Snack: 3 apples.


  1. Breakfast: grated apple salad, 1 tbsp. l. sour cream, tea.
  2. Lunch: 100 g of chicken meat, fruit juice.
  3. Dinner: low-fat cottage cheese, tea.
  4. Snack: 3 grapefruits.


  1. Breakfast: salad of pears, apples and bananas, tea.
  2. Lunch: grapes, fruit puree soup, juice.
  3. Dinner: yogurt, citrus salad, tea.
  4. Snack: 2 apples.


  1. Breakfast: 2 toasts with orange jam, strawberries, tea.
  2. Lunch: banana, berry soup, juice.
  3. Dinner: low-fat kefir, apples, 2 tbsp. l. sour cream.
  4. Snack: 2 pears.

Diet menu for 10 days

This menu includes fruits and vegetables. In 10 days you can get rid of the extra 10-12 kg. Food should be taken 5 times a day with adequate water intake.

Day 1

  1. Breakfast: vegetable salad of cucumber, cabbage, herbs, seasoned with lemon juice.
  2. Lunch: pear or green apple.
  3. Lunch: vegetable soup.
  4. Afternoon snack: 2 pcs. boiled beets or carrots.
  5. Dinner: 2-3 plums, boiled cauliflower.

Day 2

  1. Breakfast: baked pumpkin with apples.
  2. Lunch: 2-3 apricots or plums.
  3. Lunch: tomato and pepper vegetable stew.
  4. Afternoon snack: 2 baked apples.
  5. Dinner: salad of onions, cucumbers, tomatoes and herbs.

Day 3

  1. Breakfast: grated carrots with raisins, prunes and an apple.
  2. Lunch: 250 ml fruit juice.
  3. Lunch: vegetable soup with mushrooms, 200 ml of fruit mix.
  4. Afternoon snack: fried zucchini.
  5. Dinner: salad of bell peppers, cucumbers, tomatoes and herbs.

Day 4

  1. Breakfast: salad of cucumbers and cabbage, a glass of apple and carrot juice.
  2. Lunch: a handful of raspberries, 5 apricots.
  3. Lunch: vegetable soup made from potatoes, bell pepper and broccoli, mint tea.
  4. Afternoon snack: 400 g of watermelon, a glass of vegetable juice from cabbage and celery.
  5. Dinner: orange, glass of green tea.

Day 5

  1. Breakfast: Fruit smoothie with strawberry and banana.
  2. Lunch: 2 red apples.
  3. Lunch: stewed cabbage, tomato and cucumber salad.
  4. Afternoon snack: 70 g of nuts.
  5. Dinner: fruit salad, grated carrots.

Day 6

  1. Breakfast: fruit salad of kiwi, apples, bananas, strawberries.
  2. Lunch: 3 oranges.
  3. Lunch: baked vegetables, Korean carrots.
  4. Afternoon snack: 60 g of dried fruits.
  5. Dinner: cabbage and green apple salad, vinaigrette or beetroot puree.

Day 7

  1. Breakfast: fruit salad.
  2. Lunch: radish with tomatoes, seasoned with vinegar.
  3. Lunch: stewed zucchini with peppers and tomatoes.
  4. Afternoon snack: apple and cherry puree.
  5. Dinner: boiled cauliflower, a glass of fruit jelly.

Day 8

  1. Breakfast: vegetable salad from cabbage.
  2. Lunch: 2 tangerines.
  3. Lunch: vegetable stew made from peppers and tomatoes.
  4. Afternoon snack: broccoli soup.
  5. Dinner: fruit salad of tangerine, apple, kiwi.

Day 9

  1. Breakfast: grated carrots with an apple.
  2. Lunch: a glass of fruit juice.
  3. Lunch: banana, berry soup.
  4. Afternoon snack: baked tomatoes.
  5. Dinner: tomato and cucumber salad.

Day 10

  1. Breakfast: salad of white cabbage, fresh cucumber and dill.
  2. Lunch: 1-2 tomatoes.
  3. Lunch: avocado and bell peppers.
  4. Afternoon snack: pear and cherry smoothie.
  5. Dinner: boiled cauliflower.

The right way out of the fruit diet

To maintain the achieved result, it is important to get out of the diet correctly. After its end, in order to reduce appetite and restore metabolism, you need to drink a glass of homemade lemonade in the morning. It is prepared as follows: natural lemon juice is dissolved in warm water.

New products are gradually introduced into the diet: cottage cheese, chicken, fish, seafood. The menu should still contain fruit. At night, you should drink a fermented milk product. After 3-5 days, products are introduced that are prohibited in dietary nutrition: semi-finished products, smoked and fried foods. Food should be taken 3-4 times a day, drinking enough water. You need to eat slowly, chewing each piece thoroughly.