Fruit Cleanse and Weight Loss: Separating Myth from Reality

The article is verified by Sarah Jackson Damuth

MS, Registered Dietitian Nutritionist, Certified LEAP Therapist

Table of Contents

• What Is the Fruit Cleanse or the Fruit Flush Diet?
• 3-Day Fruit Diet: Meal Plan
• So, Can the 3-Day Fruit Diet Promote Weight Loss?
• Fruit Cleanse Risks
• Do You Need to Follow a Fruit Detoxification Diet?
• Wrapping Up

Many proclaim the miraculous weight-loss effects of doing a fruit cleanse, which is also known as the fruit flush diet. However, is this three-day fruit diet for weight loss too good to be true?

In this article, we discuss the different variations of the fruit detox diet, including the fruit and veggie fast and the fruit and water fast. Read on to learn more!

What Is the Fruit Cleanse or the Fruit Flush Diet?

The 3-day fruit cleanse diet, known commonly as the fruit flush diet, was created by Jay Robb, who is the self-proclaimed “Guru of Peace. ” [1]

This very low-calorie diet claims to detox or cleanse your system by giving the digestive tract a break from nutrients that are harder to digest, like processed foods. This diet has likely gained popularity due to promotion from influencers and social media personalities that proclaim its miraculous ability to help you lose weight very quickly. 

There are many variations of these fruit and vegetable “detox” diets, flushes, cleanses, etc., that vary in length, principle, and more. This article will continue to focus on Jay Robb’s 3-day fruit flush diet.

Here are some claims of the fruit flush diet:

• Nine-pound weight loss in three days
• A “detox” or cleansing of the body and bodily systems
• Helps break “food addiction”
• Can help kickstart a new exercise program or diet
• And more

Keep in mind that there is limited evidence to support a fruit- and vegetable-only diet for weight loss. In fact, only one very short-term research of a 3-day vegetable/fruit juice-based diet (similar to the 3-day fruit flush) is available now. [2]

While this fruit and vegetable fast may help with constipation, it is best to increase your fiber consumption for more than just three days. 

It is also recommended to gradually increase your fiber consumption day by day to avoid uncomfortable gastrointestinal symptoms, such as diarrhea, flatulence, or abdominal pain, that may accompany a quick increase in your dietary fiber intake. Slowly increase your fiber intake until you reach the recommended daily allowance, which ranges from 21-28 grams for women and 31-38 grams for men. [3]

You may also like: Apple Juice for Constipation

3-Day Fruit Diet: Meal Plan

Let’s discuss the meal plan and dietary requirements for each day of the 3-day fruit diet.

Day 1

• In the morning, make a 32-ounce protein drink that is both low in calories and low in carbohydrates. 
• Drink six ounces of the protein drink every two hours, beginning at 8:00 am and ending at 4:00 pm.
• One hour after each serving of protein shake, drink about 12 ounces of water.  
• At 6:00 pm, eat a leafy green salad with three to six ounces of lean poultry or fish; use lemon juice or olive oil as a salad dressing. 

Day 2 and 3

• Beginning at 8:00 am and ending at 4:00 pm, consume a serving of fresh fruit every two hours. 
• At 6:00 pm, eat a large salad consisting of greens and lean protein. 
• Drink a 12-ounce protein shake with the salad. 
• Also drink 12 ounces of water one hour after each serving of fruit and salad. 

Approximately how many calories are consumed during each day of the diet is still being determined, but it is likely inadequate. 

While there is no concrete evidence that the fruit diet promotes significant weight loss, it makes sense that many claim drastic weight loss due to the potential loss of water weight that comes with such a calorie deficit coupled with low carbohydrate intake. 

Therefore, we can conclude that the 3-day fruit diet does not promote healthy weight loss because it happens so quickly.  

The Centers for Disease Control and Prevention recommend sticking to about one to two pounds of weight loss per week, so losing nine pounds in three days is dangerous and likely a result of fluid loss. [3]

So, can you lose weight following the 3-day fruit flush diet? – Yes.

Is this weight loss sustainable and long-term? No, considering the weight loss is primarily water, and the likelihood of gaining it back when you stop your fruit fast is high.

Fruit Cleanse Risks

Like other very low-calorie diets, such as the 600-calorie diet, the fruit flush diet is far from healthy. The main reason behind that is that you will likely feel low on energy, lethargic, and more because you are simply not consuming enough calories and, therefore, carbohydrates, the body’s primary energy source. 

The risks are exacerbated if you continue this dangerously low-calorie diet for more than three days. 

You could experience nutritional imbalances, vitamin or mineral deficiencies, malnutrition, etc. In addition to that, following a timed diet and dietary pattern could lead to overeating, an unhealthy relationship with food, and potentially disordered eating due to the restrictive nature of these diets. 

Research has also shown the potential dangers of similar types of diets, such as the green smoothie cleanse causing oxalate nephropathy in the American Journal of Kidney Disease [4], or a case study on a grapefruit juice cleanse mimicking drug overdose of quetiapine in the Journal of Clinical Psychopharmacology [5]. 

Do You Need to Follow a Fruit Detoxification Diet?

There is no need to follow a fruit detoxification diet, including a fruit and water fast, a fruit and veggie fast, or a very low-calorie fruit diet. 

Similarly, you do not need to follow a detoxification diet of any kind because our bodies naturally detoxify themselves. In fact, that is the primary function of the liver and kidneys.

Although emphasizing nutrient-dense fruits and veggies in the diet can support the natural detoxification processes of those organs, eliminating toxins from the body doesn’t require adhering to such a rigid and restrictive diet.

Generally, it is best to steer clear of “detox” diets and instead focus on changing your eating habits as well as adhering to a healthy and balanced diet that includes all food groups. To make the process more seamless and less stressful, try this 3-day cleanse to lose weight, as it helps set you up for a healthier diet and transition to a healthier lifestyle in long term.

Detox diets can be harmful and lead to unhealthy effects on your body, such as slowed metabolism and even disordered eating habits. 

Wrapping Up

Let’s summarize some key takeaways from this article. 

• The “Fruit Flush Diet” was created by Jay Robb and claims to help you lose nine pounds in three days. This diet also claims to break “food addiction,” jumpstart your weight loss journey, and detox your body from toxins.
• Day one of the detox diet involves drinking a protein shake every two hours along with water.
• On days two and three of the fruit fast, you consume a serving of fruit every two hours with water. All three days end with a large salad composed of leafy greens and lean protein.
• Such a low-calorie diet has risks, especially when it is continued longer than three days. Those risks include malnutrition, nutritional deficiencies, fatigue, and more. 
• No evidence supports this diet for sustained and healthy weight loss. It is best to incorporate gradual and fulfilling changes to a healthy and balanced diet to support long-term health outcomes.
• The human body naturally detoxes itself, and therefore a detox diet is unnecessary.

If you are struggling to lose weight, speaking with a registered dietitian can provide helpful nutrition guidance. An all-in-one weight-loss app can help you meet your health and wellness goals. 

30 Day Fruit Cleanse – THE TASTING SPOON

How to properly wash fruits and vegetables?

The fruits that we eat with the peel want to be properly disinfected, but everyone does it in their own way. Indeed, not only dust, dirt, microbes from hands can appear on the peel, but also traces of fertilizers that the plant was sprayed with. Consumer Reports experts emphasize that chemicals and microbes stick especially strongly to the wax layer, for example, apples.

WITH PLAIN WATER, WITH SOAP OR WITH SOAP?

So, experts recommend washing fruits and vegetables with plain tap water at a comfortable temperature (not necessarily hot). To be sure, rub them with a clean brush (to remove bacteria and chemicals mechanically). If the peel is tender, then just rub it with your hands or a soft sponge. After washing, wipe with a dry cloth or clean towel to remove any remaining dirt (unfortunately, washing usually does not clean 100%).

And that’s it. There is no evidence for the effectiveness of various fruit products or sprays. It is not recommended to use soap, dishwashing detergent, since the peel of the fruit has a porous structure, from which it will not be possible to completely wash the soap. An exception is products that are intended for washing dishes and fruits and do not contain components that can harm the body if ingested. They usually state that they are approved for washing fruit. If there is no such mark, use the product only for its intended purpose.

Vinegar, soda, salt, soak

The Journal of the Science of Food and Agriculture says that in most cases, thorough washing and even soaking will get rid of only part of the pesticide traces, but the benefits of eating fresh vegetables and fruits still outweigh the harm of a small amount of chemicals eaten.

That being said, if you want to clean the surface of the fruit as much as possible, traditional methods such as salt, baking soda, and vinegar will do a much better job of removing traces of pesticides (and probably germs).

Are there nitrates and pesticides in apples?

The paper says that a 10-minute soak in a solution of soda or salt (ratio of 1 to 10) destroys about 70% of pesticides (while washing in water – about 20%). Nothing is reported about the microbes in the study, but it can be assumed that they are also becoming even smaller.

Regarding the vinegar soak, the US Food and Drug Administration (FDA) reports that although the vinegar soak did not greatly affect the amount of germs and pesticides remaining, a 5% vinegar solution did help. reduce the level of pathogens and pesticides on the surface of tomatoes, broccoli and apples. In short, using a 1:3 solution of vinegar won’t hurt, especially if it helps reduce the fear of eating some kind of bacteria.

With all the effectiveness of these methods, the good old boiling is not inferior in effectiveness to soda and vinegar. Experiments show that a two-minute boil eliminates most of the pesticide residue. However, cooking changes the structure of the fruit/vegetable and may result in the loss of some vitamins. Instead of boiling, you can scald the fruit and keep it in hot water for a while, then rinse with cold water.

HOW TO WASH DIFFERENT FRUITS AND VEGETABLES?

Different fruits and vegetables need to be washed in different ways: some fruits need to be washed to remove traces of dirt, and in the case of leaves, you need to get rid of any insects left in greens or vegetables such as cabbage.

For example, Rospotrebnadzor recommends:

• Root vegetables (potatoes, radishes, carrots, beets and others) should be soaked for 15 minutes in warm water. Then clean thoroughly with a brush and rinse well.

• Cabbage (white, Beijing and other leafy types) must be cleaned from the top layer of leaves before washing with cool water. It is better to pre-soak the head of cabbage in cool water, after a few minutes you will see bugs, spiders and other small insects pop up in the water. For convenience, cauliflower can immediately be divided into inflorescences.
• Green onions, dill, parsley, cilantro, sorrel, salad greens should be sorted out, roots, yellowed and damaged leaves should be removed. Next, soak the greens in cool water for 15 minutes, periodically changing the water and sorting the greens into individual leaves and twigs, until all the dirt settles to the bottom, all insects emerge and the water becomes clean. After that, the greens should be thoroughly rinsed with running water. For better cleansing of greens from pathogenic microbes and helminth eggs, you can hold it for half an hour in a saline or vinegar solution (1 tablespoon of salt or vinegar per 1 liter of water).
• Grapes should be washed “under the shower” from the tap. After washing, let the water drain. If the clusters are tight, they should be separated with scissors, but do not tear the berries from the stalk. It, like a cork, protects the berry from the ingress of foreign microorganisms and prevents rapid decay and spoilage.
• For washing cherries, sweet cherries, raspberries, currants and other berries, the following is recommended: place the berries in a colander in a single layer and rinse under running water for 5 minutes. So earth or dust will come off the surface.
• To wash the strawberries from the remnants of earth and sand, it is better to soak the berries for 5-10 minutes in cool water, and then rinse with running water.

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7 Tips for Washing Food

Vegetables and fruits should be washed before eating, whether they are farm-raised, organic, or purchased from the nearest supermarket. However, now there are cleansers for washing vegetables, fruits and even eggs (!), claiming to remove all mental bacteria, pollution and other E. coli. Like, you won’t really wash anything off with water, do you know how many chemicals are poured on vegetables and fruits for growth and preservation ?! That’s the same. But is it true that plain water is not enough? Let’s figure it out.

I will not beat around the bush, I will say right away: washing vegetables and fruits with ordinary water eliminates up to 98% of bacteria from their surface! True, it is recommended to use not running, but distilled or bottled water, in order to avoid impurities that tap water is “rich in”. So if you have been washing vegetables “the old fashioned way” all your life, then, in general, you did the right thing.

However, even something as simple as washing fruits and vegetables has its own secrets to be aware of. Here they are:

1. Wash your hands before washing food

This tip is listed as number one on the FDA website. Wash your hands thoroughly with soap and warm water before washing vegetables or fruits.

2. The temperature of the water should match the temperature of the vegetables/fruits

This tip is easy to remember: if you store vegetables or fruits at room temperature, then you need to wash them with warm water. If you take food out of the refrigerator, on the contrary, wash it with cool water.

Julie Albrecht, PhD, professor and food educator, says that when the temperature changes, water can become a vehicle and transport microorganisms from the surface to the depth of the food. Therefore, the temperature of the water for washing and soaking (!) should be similar to the temperature of vegetables or fruits.

3.

Use of special tools

Experts do not recommend using brushes or washcloths to clean fruits with delicate skins. You can rub the roots, after soaking them in water to soften the dirt. If you wish, you can use any non-rough washcloth, and this will be enough.

4. With or without soap?

The FDA does not recommend washing fruits and vegetables with soap or dishwashing liquid, even if they have thick skins, such as watermelon.

5. Detergents for washing fruits and vegetables

There are special cleansers for washing vegetables and fruits on the eco-home market. Manufacturers promise to kill all harmful bacteria, remove wax from the surface of fruits and bring nitrates to clean water.

Should I use them? If we talk about bacteria, most of it is washed off when you thoroughly wash the products in water. As for the removal of wax, there is a reason for this, because these products contain high doses of natural acids – citric, malic, etc. , due to which they clean and disinfect the surface of the fruit. But on the other hand, you can use ordinary vinegar for the same purpose – it is cheap and widely available.

No data was found on the effectiveness of these products compared to conventional washes for organic brands, but conventional cleaners have been tested. A couple of years ago at the Department of Food Science and Human Nutrition at the University of Maine, researchers compared three fruit and vegetable washes with distilled water.

Blueberries acted as a “guinea pig”. As a result, it turned out that distilled water, on a par with the tested cleaners, cleaned well both microbes and pesticide residues compared to unwashed samples.

The conclusion made by scientists: wash vegetables and fruits with distilled water, and if this seems not enough for you, then use soaking for 1-2 minutes.

It remains to figure out how to get distilled water in the right quantities or …

6. Vinegar, soda and lemon

And yet, it’s hard to believe that ordinary water can wash away all the unhealthy things that cling to vegetables and fruits until they reach the consumer. And if you are suspicious and incredulous hypochondriacs , then it’s time to talk about folk methods for cleaning vegetables and fruits. All you need is vinegar (any kind), baking soda, salt and lemon. All together or just one.

Rules for cleaning food with vinegar

• Research has shown that a ratio of 3 parts water to 1 part vinegar is the most effective. For some fruits, this ratio can be “heavy”, so it’s best to start with the usual recommendation – 1 tbsp. l. vinegar per liter of water.
• Before soaking food, rinse with water to remove dirt and/or soil.
• It is enough to soak the products for 5–10 minutes (remember that the temperatures of the water and the fruits coincide), and then rinse with running water.
• Vinegar does not help fruits and vegetables last longer, so it is best to wash food immediately before eating.
• Dry fruits and vegetables thoroughly with paper towels after washing.

Rules for cleaning products with baking soda

• For hard-skinned fruits and vegetables, you can use baking soda: rinse the product with water, add baking soda and rub gently. Wash off with running water.
• Greens are recommended to be sprinkled with soda along the entire length, let lie down for a couple of minutes, and then rub a little and rinse in running water.

Combo methods (suitable for greens and salads)

Salt + lemon

• 1 liter of water
• 4 tbsp. l. salt
• juice of half a lemon

Vinegar + salt

• 3 cups of water
• 1 glass of vinegar
• 1 st. l. salt

Vinegar + lemon

• 1 liter of water
• 1 st. l. vinegar
• juice of half a lemon

7. Do nuts and dried fruits need to be washed?

According to experts, shelled nuts sold in bulk are among the most “dirty” products. But you also need to wash the nuts because raw nuts and seeds contain a high percentage of phytic acid, which protects the plant from pests. And if it is useful for seeds, then, alas, it is not for people. Phytic acid binds and removes minerals such as calcium, magnesium and iron from the body. At high doses of phytic acid intake, demineralization of the body occurs, which can lead to bone problems.

Therefore, those who eat nuts and seeds a lot and often, it is recommended to soak them in water not only for hygienic reasons. This will help flush out the phytic acid while retaining healthy fats and proteins:

1. Place 4 cups of raw nuts in a bowl.
2. Pour in filtered water to cover the nuts.
3. Add 1-2 tbsp. l. sea ​​salt.
4. Leave to soak for 7 hours or overnight.
5. After the time has elapsed, rinse the nuts with clean water.

Now all that’s left is to dry the nuts. This is best done in a dehydrator for vegetables and fruits, because. temperature should not exceed 45 degrees. If you don’t have this, then you can use a conventional oven by turning on the “coldest” mode.

As for dried fruits, LavkaLavka sanitary doctor Daniil Kaganovich confidently states that dried fruits, along with peeled nuts and spices, which are sold without packaging, demonstrate the saddest microbiological indicators, that is, they are simply the dirtiest products that we buy. Be sure to wash dried fruits and nuts that are sold in bulk. Dried fruits packaged in vacuum bags (as a rule, beautiful imported packaging from supermarkets) are ready to eat. They are washed and dried.

Drawing conclusions

Whether or not to wash products with special products is up to everyone to decide, but you must understand that if you are going to subject the product to heat treatment, then the issue of microbes and bacteria is resolved automatically. If you eat vegetables, nuts and dried fruits raw, and even in large quantities, then you should at least stock up on table vinegar, which, unlike water, really dissolves the synthetic wax that ordinary fruits are coated with.