The 3-Day Fruit Diet For Weight Loss: Pros, Cons, And What To Expect

A diet that requires you to eat a lot of fruit sounds like the ultimate weight loss solution. It has to be! Fruits are some of the healthiest foods on the planet. But will it really make you lose weight? The answer to this question is yes and no.

The 3-day fruit diet for weight loss is popular among many, but it does have its benefits and limitations. This article will explore how this diet works, its potential pros, cons, and what to expect. 

What Is The 3-Day Fruit Diet?

The 3-day fruit diet is a trendy weight loss regimen that’s been gaining popularity in recent years. It has many variations, but the gist of it is this: for three days, you eat only fruit with no added sugar or sweetener. The goal is to detox your body from all the sweets you’ve been indulging in over the holidays, while also getting some nutrients into your system. And because fruits are high in water content, they help keep you hydrated and satiated during those three days.  

The rules of the diet are as follows:

• Each day, drink at least 12 glasses of filtered or bottled water.
• Non-water beverages, such as coffee and tea, should be avoided.
• Fresh fruits, in any form, are encouraged (no frozen, dried, or canned fruits), especially if organic (or washed well).
• Have a vegetable salad for supper — non-starchy, ideally organic, vegetables are best.
• Avoid exercising.
• Protein drinks should be used in addition to fruits.

Many people who try this diet report feeling surprisingly energized after just one day on it, sometimes even more so than if they had tried to go about their normal eating habits. 

Now, let’s take a look at what you can expect when trying this diet out for yourself.

Read More: Fruit To Eat During Pregnancy: 15 Best Sources Of Nutrients For You And Your Baby

Pros Of Following The 3-Day Fruit Diet For Weight Loss

Quick Results

Looking for quick weight loss results? The 3-day fruit diet is one of the quickest and easiest ways to lose weight that you’ll probably be able to see results after three days (4).  

Water weight is one of the first things to go when you’re dieting and eating far fewer calories than usual, so there’s some weight loss attributed to this diet. It just might not be sustainable fat loss.

Energy Boost

One of the most common things people report about this diet is that they feel more energetic than usual during those three days. They report feeling like their normal diets leave them tired and sluggish, but after following this 3-day fruit diet they feel more awake and capable of taking on the day.

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Nutrient And Antioxidant Boost

The fruits you’ll be eating on this diet are also packed with high levels of vitamins and antioxidants that will help keep your body healthy, balanced, and functioning at its best (4).

Fiber Boost

Fruits are also great sources of fiber which helps to maintain good digestion, control blood sugar levels, and keeps you feeling full for longer (4).

No Calorie Counting Necessary

This diet is all about eating whatever type of fruit your heart desires with no restrictions or limits. This can be a great way to ease yourself into a healthier diet if you’re not used to counting calories.

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Cons Of Following The 3-Day Fruit Diet For Weight Loss

Unsustainable

The biggest con of this diet is that it isn’t something you can stick to long-term. We all know how it goes, there’s no way someone can live off of fruit for the rest of their life. Some experts suggest that certain fruits should be avoided on this diet because they have a high fructose content, which could actually do more harm than good, while juice diets are often shunned due to the high sugar content.  

Insufficient Protein

Proteins are important for a healthy diet, and they will also help keep you fuller, longer (9). And while fruits do have some protein in them, it’s not enough to sustain your body throughout the day. This may cause you to crash later on and feel even more tired than usual. Plus if you don’t get enough protein in your diet, you may lose muscle mass.

Unpleasant Side Effects

Some unpleasant side effects come with a diet like this. Fruits, even the ones you’re allowed to eat on this specific diet, could cause some stomach problems and bloating for some people if eaten in excess.

Potentially Harmful

While fruits are good for you, too much of anything can be bad for you. Eating mostly fruit and not a balance of food groups can cause some problems like an inadequacy of certain vitamins and minerals that your body needs (10).

Lack Of Variety

Another drawback to this diet is that it doesn’t give you very many options if you want to mix things up. Sure, fruits are pretty versatile, but there are only so many fruits you can eat before you get sick of them.

Long-Term Results

As mentioned before, the main problem with this diet is that it isn’t something you can stick to long-term, and most people who try it will (and should) abandon it after three days. While quick weight loss is often touted as a benefit by those trying out this diet, in reality, it is a negative thing because once you go back to your normal eating habits, the weight will come right back.

Read More: Fruits To Eat Everyday: 7 Nature’s Desserts That Are Super Nutritious

Health Benefits Of Eating Fruits

As part of a balanced diet, fruits offer the following health benefits:

Maintain Blood Pressure

Fruits like apples and grapes contain quercetin, a type of flavonoid that may reduce the risk of stroke and coronary heart disease (CHD). Fruits also increase your body’s production of nitric oxide, a compound that relaxes the walls of arteries, which increases blood flow. These actions help keep your blood pressure in check (4).

Aid In Weight Loss

In addition to being low in calories, fruits are high in fiber and water, which add bulk without adding calories. This helps fill you up, so you eat less at subsequent meals. Apples, pears, peaches, and plums contain lots of soluble fiber in their skin along with vitamins A and C to promote good health when eaten frequently (5).

Prevent Age-Related Macular Degeneration

The antioxidants lutein and zeaxanthin have been shown to reduce the risk of age-related macular degeneration. This is an irreversible eye disorder that affects sharp, central vision in the elderly (7).

Foods rich in these two carotenoids include yellow corn, green leafy vegetables, and oranges. A study found that people who eat five or more servings of fruits and vegetables a day have a lower risk for this condition than those who don’t eat enough produce (3).

Regulate Bowel Movements

Certain fruits contain a soluble fiber called pectin, a water-soluble plant carbohydrate found naturally in apples, citrus fruit, and other plants, have been shown to aid in regulating bowel movements. Pectin also helps lower blood cholesterol levels (1).

Help Prevent Cancer

Fruits and vegetables contain a wide array of antioxidants that protect your cells from damage by free radicals. These are unstable molecules that can cause cell mutations and could eventually lead to cancer and other diseases. Studies show that people who eat a lot of fruits and vegetables have a reduced risk of many cancers, including lung, colon, and oral cancers (5).

In particular, oranges are rich in the antioxidant beta-cryptoxanthin, which protects against lung cancer. And pomegranates contain ellagic acid, an antioxidant compound associated with reduced risk for ovarian cancer (5).

Prevent Kidney Stones

Citrus fruits like lemons and grapefruit contain citrate, and have been shown to prevent kidney stones by blocking stone formation (8).

Prevent Alzheimer’s Disease

One study reported that people who ate diets rich in fruit and vegetables had a reduced risk of developing Alzheimer’s disease. Blueberries are especially high in antioxidants called anthocyanins, which have been linked to improved memory (6).

Slow Aging

Fruits contain other beneficial compounds known as polyphenols — potent antioxidants that protect your skin from sun damage and may reduce your risk for skin cancer. These substances can be absorbed into your body if you eat fruits like apples, strawberries, grapefruit, and citrus (5).

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Get Your Recommended Daily Allowance Of Fruits

Women should eat 1 ½ to 2 cups of fruit a day, while men require about 2 cups, according to the U.S. Department of Agriculture’s Dietary Guidelines for Americans (2). However, just because you’re not eating the suggested daily servings doesn’t mean you can’t reap any benefits from fruit. It’s not easy for everyone to eat enough produce every day to meet their nutrient needs, so even if you have one or two pieces a day, that’s better than nothing!

It may seem difficult to fit in the recommended servings during hectic days when time is at a premium. However, by cutting up fruits and eating them with other foods, you can boost their nutrient value and make them easier to digest. In addition, by boosting the fruit content of your breakfast cereal with sliced bananas or berries or adding a few pieces to your green salads, you’ll open up a whole new world of flavors and benefits.

The Bottom Line

The 3-day fruit diet is restrictive and offers temporary results. That said, there’s a reason doctors and nutritionists recommend that we eat a diet rich in fruits and vegetables. These foods are an important source of vitamins, minerals, fiber, and cancer-fighting substances. By including more fresh produce in your healthy balanced diet, you can help maintain optimum health, as well as lose weight.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

1. [Health-promoting properties of pectin] (2014, nih.gov)
2. Americans Still Can Meet Fruit and Vegetable Dietary Guidelines for $2.10-$2.60 per Day (2019, usda.gov)
3. Fruit May Help Prevent Macular Degeneration (2004, webmd.com)
4. Health benefit of vegetable/fruit juice-based diet: Role of microbiome (2017, nih.gov)
5. Health Benefits of Fruits and Vegetables (2012, nih.gov)
6. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis (2017, nih.gov)
7. Lutein and Zeaxanthin Status and Risk of Age-Related Macular Degeneration (2003, arvojournals.org)
8. Medical and Dietary Therapy for Kidney Stone Prevention (2014, nih. gov)
9. Protein, weight management, and satiety (2008, oup.com)
10. The Fruitarian Diet: Is It Good or Bad For You? (2021, clevelandclinic.org)

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3 day Fruit Diet: It’s Benefits And Risks

The 3 day fruit diet isn’t your typical, confine yourself and shed pounds sort of diet. I’m additionally not dieting in any capacity. I need to discuss the advantages of your gut eating along these lines. Also, indeed, an extraordinary symptom may lose a touch of weight, at the same time, similar to I stated, that is not my principle center.

• What Is The 3 Day Fruit Diet?
• Benefits Of 3 Day Fruit Diet:
• Risks Of 3 Day Fruit Diet:

Source :- livestrong . com

What Is The 3 Day Fruit Diet?

I consider the 3 day fruit diet an ideal open door for the body to purify itself, revive and work legitimately once more.

The 3 day fruit diet is as basic as it sounds. Simply eat fruit and fruit for 3 days. That is it. All things considered, obviously drinking a lot of fluids is vital too. Be that as it may, go after unsweetened teas and water!

Gastritis patients should focus on light fruits that can be processed effortlessly, similar to bananas, steamed or cooked apples or pears (skin can be left on), fruits normally containing stomach related compounds, for example, bromelain in pineapples or papain in papayas. Try not to eat crude fruit, since they’re difficult to process or berries since they’re very acidic.

For every other ‘dieter’ there aren’t any limitations other than your own sensitivities or potentially bigotries. It’s great to eat an assortment of fruit, on the grounds that each fruit contains different nutrients or minerals.

Source :- 3weekflatbelly . com

Benefits Of 3 Day Fruit Diet:

At the point when eaten with some restraint, fruit can be an extremely solid piece of a nutritious diet. A few benefits from eating fruit include:

1. Fruits contain fiber, which can help bring down your cholesterol and support standard defecations. Apples, blackberries, pears, and raspberries are precedents of fruits rich in dietary fiber.

2. Oranges, red peppers, and strawberries are models of fruits that contain loads of nutrient C. This helps keep teeth and gums solid. Nutrient C additionally bolsters the insusceptible framework.

3. Bananas, guavas, mangos, and melon are precedents of fruits higher in potassium. Potassium can help keep up a sound circulatory strain and manage liquid equalization in the body.

4. Oranges and tropical fruits, for example, mangos are rich in folate. This can enable the body to deliver red platelets. Folate likewise underpins solid fetal improvement. Searching for fruits that are low in sugar? Attempt these.

5. Dark plums, prunes, and all berries are precedents of fruits wealthy in cancer prevention agents. Cell reinforcements constrain the creation of free radicals. They can ensure your skin and ward off sickness.

6. Because of the diet’s exceptionally prohibitive nature, malnourishment is a critical concern. Your body may even go into starvation mode. This implies your digestion will ease back as it endeavors to clutch your nourishing stores and moderate vitality.

7. You may likewise encounter pallor, weariness, and a lessened safe framework. After some time, the absence of calcium can prompt osteoporosis.

8. A fruit-based diet is additionally overwhelming on sugar, despite the fact that it’s a characteristic source. This may settle on it a poor decision for individuals with diabetes, prediabetes, polycystic ovarian disorder, or insulin opposition.

9. There aren’t any ironclad standards to pursue, so you might have the capacity to adjust the fruit diet to your particular nourishing needs. Constraining your fruit admission to 50 percent and including protein sources, for example, nuts or veggie lover endorsed supplements, may enable parity to out the nourishing deficiencies characteristic in the fruit diet.

Source :- ast-ss . com

Risks Of 3 Day Fruit Diet:

1. Because of the diet’s exceptionally prohibitive nature, malnourishment is a critical concern. Your body may even go into starvation mode. This implies your digestion will ease back as it endeavors to clutch your nourishing stores and moderate vitality.

2. You may likewise encounter pallor, weariness, and a lessened safe framework. After some time, the absence of calcium can prompt osteoporosis.

3. A fruit-based diet is additionally overwhelming on sugar, despite the fact that it’s a characteristic source. This may settle on it a poor decision for individuals with diabetes, prediabetes, polycystic ovarian disorder, or insulin opposition.

4. There aren’t any ironclad standards to pursue, so you might have the capacity to adjust the fruit diet to your particular nourishing needs. Constraining your fruit admission to 50 percent and including protein sources, for example, nuts or veggie lover endorsed supplements, may enable parity to out the nourishing deficiencies characteristic in the fruit diet.

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for 3, 7, 10 days

Different variants of the fruit diet

Fruit diet is one of the easiest ways to lose weight, since all fruits without exception contain fiber, which, when it enters the stomach, swells, thereby causing a feeling of saturation. Let it be for a short time, but still…

In addition, the fruit diet for weight loss practically does not limit the diet. The only thing is that it is advisable to refrain from eating grapes and bananas, since their calorie content is slightly higher than that of apples or watermelon, for example.

However, fruits alone cannot provide the body with all the necessary trace elements and vitamins. Therefore, it is recommended to follow a combined type of diet. Below we describe several possible options with different diets and durations. You just have to choose the right one from them.

Lose weight in 3 days

This is a great option for fasting days. Or if you need to throw off a little in the shortest possible time.

Day 1.

Breakfast. 1 piece of fruit and a glass of smoothie (this is a delicious dessert made from blended fruit). Basically fruit puree.

Lunch. Fruit salad.

Dinner. Any fruit dish and natural juice.

Day 2.

Breakfast. Fruits (any, at your discretion).

Lunch. Fruit salad.

Dinner. Repeat breakfast.

Day 3.

Menu can be repeated 1 or 2 days.

As you can see, this 3-day fruit diet is not combined. From the liquid, in addition to natural juices from the menu, you can use plain water without restrictions.

We noticeably lose weight in 7 days

In principle, this is a variant of losing weight in 3 days, but since it lasts longer, the weight loss will be more significant. You can make up your own diet plan. Just remember that a fruit diet for a week on the first day allows you to eat 1 kilogram of fruit (the number of meals is also up to you), on the second day – 1.5 kilograms, 3-4 days – 2 kilograms, and then gradually reduce the amount of food.

Combination with fermented milk products

This diet lasts no more than 5-6 days. You can drink any sour-milk drinks with a small percentage of fat content. It can be either low-fat kefir, or yogurt or fermented baked milk. It is allowed to drink up to 1.5 liters of fermented milk drink (one or different) per day and eat up to 1 kilogram of fruit (can be combined with vegetables). It is not recommended to eat bananas, grapes, dates. The kefir-fruit diet is better tolerated than the two methods described above.

Another option is fruit and cottage cheese. The duration of the diet is up to 7 days. Fruits are again at your discretion, cottage cheese should be without added sugar, but not fat-free, since calories should also be scooped from it. It is especially pleasant that the curd-fruit diet allows eating bananas on some days – they are invaluable for lovers of sweets. Well, the classic version of such weight loss, of course, goes away with the use of sweet and sour apples.

However, not everyone is enthusiastic about sour; for many, its excess causes heartburn. For such people, another option is suitable – a milk-fruit diet. By the way, its observance does not exclude the use of fermented milk products.

Here is a sample daily menu.

Breakfast. Tea or coffee without sugar, optional with milk.

Lunch. 200 grams of low-fat cottage cheese without sugar.

Lunch. Fruit salad (e.g. apples and oranges covered in yogurt).

Afternoon snack. A glass of milk.

Dinner. Fruit salad (preferably with other fruits than at lunch). Remember that the more varied your diet is, the easier it will be for you to diet.

For lovers of eggs, meat and fish

This diet is the simplest for “meat-eaters”, since it is allowed to eat, in addition to fruits, eggs, lean meat and baked or boiled fish. Remember that mayonnaise, sour cream, sunflower and butter are still banned. Also refrain from lemonades and alcoholic drinks. And the main rule is that each product is used separately. That is, you can not eat fish with vegetables for a side dish, for example.

A fruit and protein diet looks something like this.

Breakfast. 2 hard-boiled eggs.

Lunch. 1 orange.

Lunch. 200 grams of boiled chicken breast.

Afternoon snack. 1-2 sweet and sour apples.

Dinner. 200 grams of boiled pollock.

Thus, weight loss is completed within 10 days. With such a duration, the fruit diet receives only positive reviews from women.

1. Lose weight in 3 days

2. Noticeably lose weight in 7 days

3. Combination with dairy products

4. For lovers of eggs, meat and fish

Read more :
Best Fruits for Weight Loss >>
Fruits for Weight Loss: Do’s and Don’ts >>
7 Fruits You Shouldn’t Eat When You’re Losing Weight >>

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Fruit diet for weight loss (grapefruit, stew, juice) – weight loss on a fashionable diet

Fruits are excellent sources of not only vitamins, minerals and fiber, but also good mood and vitality. Everyone knows that during the fruit season we feel much more cheerful and energetic than when we have to eat last year’s apples and pears.

The essence of the fruit diet:

Fruit diets are ideal for lovers of all kinds of fruits, several options for such diets leave the choice up to us. With any fruit diet, it is mandatory to drink up to 2.5 liters of pure or mineral water per day, reduce the consumption of sugar, salt, exclude alcoholic and carbonated drinks, pastries, smoked meats, juices in packages.

The most common type of fruit diet is designed for six days and consists of several so-called mono-diet , in which only one type of fruit is consumed per day, with the exception of bananas and grapes. Weight loss while following this fruit diet can be 6-8 kilograms. Only clean water is allowed to drink.

Fruit Blitz:

• Day 1: 1 kg of any fruit;
• Day 2: 1.5 kg fruit;
• Day 3, 4: 2 kg fruit;
• Day 5: 1. 5 kg fruit;
• Day 6: 1 kg of fruit.

The next version of the fruit diet involves a seven-day period of special nutrition, in which food will be eaten mainly fruits, with a small addition of vegetables, dietary meat and sour-milk products. In a week, you can part with 5-7 extra pounds.

Fruit diet menu for 7 days:

• Breakfast: natural yogurt, grain toast, 150 grams of cherries, 200 grams of strawberries, a tablespoon of sour cream, a cup of green tea;
• Lunch: 200 grams of boiled beef / chicken breast, 150 grams of broccoli soup, tomato, a glass of apple / plum juice;
• Snack: carrot, apple, if desired – grate and season with sour cream;
• Dinner: cucumber, tomato, lettuce and sweet pepper salad dressed with natural yogurt, pear.

For fast weight loss, a 3-day fruit diet is suitable, which gives you a choice in an assortment of fruits.

Sample fruit diet menu for 3 days:

First day:

• Breakfast: 1/2 grapefruit / peach / apple / pear, a glass of fruit juice;
• Lunch: fruit salad, glass of water/green tea;
• Dinner: tomato, cucumber, lettuce dressed with olive oil, a glass of fruit juice.

Second day:

• Breakfast: fruit salad, glass of juice;
• Lunch: eggplant, zucchini, onion, carrot and tomato stew, a glass of water;
• Dinner: vegetable soup, a glass of fruit juice.

Third day:

• Breakfast: 2 any fruits, a glass of water;
• Lunch: fruit salad, glass of water;
• Dinner: boiled broccoli and green beans, 2 any fruit.

Reviews of the fruit diet:

It is best to start any of the fruit diet options during the fruit season, when the most ripe and fresh fruits hit the table. In addition to weight loss, fruit diets help cleanse the intestines and improve skin condition. For many, such diets are easily tolerated, but in any case, before starting a diet, you should consult a doctor and get recommendations for additional intake of a vitamin-mineral complex.