Blog Diets 14-Day Fruit Diet: Is It Nutritious Enough For A Safe Weight Loss?

14-Day Fruit Diet: Is It Nutritious Enough For A Safe Weight Loss?

A Fresh Diet for a Fresh Start

People often tend to promise themselves to have a fresh start, begin a change, and become a better person. “Next year I’ll do better at work”, “Next month I’ll start going to the gym”, “Next week I’m starting a diet”, and other similar promises are made by thousands of people every day. But not all of them come true. 

Sometimes people start to fulfill their promise but quickly give up due to a lack of motivation, time, determination, or other factors.

Dieting, in particular, is sometimes particularly difficult for those who have a sweet tooth. As you may already know, a healthy nutritional plan requires the minimal consumption of sweets and sugary drinks, which can be a real challenge for those with a sweet tooth. 

All-fruit diets may be touted to be a sweet option for dieting, but they can fall into the same category of trending diets. 

Read on to find out about the 14-day fruit diet, its rules, risks, and more.

What is a 14-Day Fruit Diet?

The 14-day fruit diet is pretty simple and its name speaks for itself. It lasts two weeks and focuses on the consumption of fruits. Although it wrongly claims to help you slim down and wash out the toxins from your body, it’s not the healthiest diet choice. 

There is no doubt that fruits are an inseparable part of a balanced diet as they’re considered one of the healthiest types of food (5). They’re a great source of fiber, which is essential for your health. Fiber can help prevent various diseases, promote gut health, and help with weight loss (7). These benefits may be gained by the consumption of 30 grams of fiber a day on average (9). 

Fruits are also filled to the brim with various vitamins and minerals. Eating a diet that’s rich in fruits and vegetables can reduce the risk of cardiovascular diseases, diabetes, cancer, and inflammation (fruit). 

Let’s take a closer look at what exactly you can eat on the 14-day fruit diet.

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What to Eat on a 14-Day Fruit Diet

There are various versions of a fruit diet, such as a 14-day vegetable and fruit diet and a 14-day eggs, fruit, and vegetable diet. This article focuses on the 14-day fruit diet, which is basically a short-term version of a fruitarian diet. The fruitarian diet is a type of vegan diet that focuses primarily on the consumption of fruits but also allows you to eat moderate amounts of vegetables, nuts, seeds, and dried fruits. You should consume them raw and avoid any other types of food. 

There are no other rules to the 14-day fruit diet and there’s no strict meal plan. You can eat as many types of fruit a day as you want. 

As fruits are low in calories but can be quite filling, even if you eat throughout the whole day, you’re likely to consume only a fraction of your required daily energy requirements, which is supposed to ultimately help you slim down.

Is Fruit Fasting a Thing?

Fruit fasting is a thing; many people around the world practice it as a form of detox or weight loss method. 

However, our bodies have their own natural detoxification system through the liver, kidneys, and digestive system. The best way to support this system is by maintaining a healthy and balanced diet, rather than depriving ourselves of essential nutrients through extreme practices such as fruit fasting.

Although there’s no scientific evidence to support the effectiveness of fruit fasting, people claim to experience certain benefits from the practice, including weight loss, improved digestion, increased energy levels, and clearer skin.

It should be noted that fruit fasting should not be seen as a way to crash diet or lose a significant amount of weight quickly. The weight loss experienced during fruit fasting is often temporary and can lead to nutrient deficiencies if practiced for an extended period of time.

Furthermore, the other claimed benefits of this diet can be derived from healthier, more sustainable methods. For example, you can improve your digestion by incorporating more fiber-rich fruits in your regular diet and increase your energy levels by getting enough rest and exercise (steps).

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Zig Zag Diet: Is This The Solution For Restrictive Fad Diets?

Fruit fasting also has potential risks.

In a previous blog titled 3-Day Juice Cleanse Recipe, we highlighted the dangers of consuming too much sugar through fruit juices and the importance of maintaining a balanced diet.

14 day fruit diet  

14-Day Fruit Diet Risks

So, if fruits are so good for your health and low in calories, why is a 14-day fruit diet not a good weight loss tool? Although fruits are beneficial for your overall wellness, they don’t provide you with the full range of essential components, thereby only partially satisfying your nutritional requirements. Here are some of the main risks with a diet based solely on fruits:

Lack of protein

Fruits are generally low in fat and protein, which are essential for the proper functioning of your body. Proteins are the building blocks of your cells and tissues. They support muscle growth and help preserve lean mass when you’re in the process of weight loss. As muscles are more metabolically active than fat, they require more energy to sustain themselves. The more muscle mass you have, the higher your resting metabolic rate (RMR) will be, and the more calories you will burn throughout the day (4). Therefore, the reduced consumption of protein can lead to a loss of muscle mass and a slower metabolism.

Nutrient deficiencies

Although fruits contain various micronutrients, they can’t provide you with the whole plethora of essential components alone. If you stick to a strict fruit diet, your body may lack the following nutrients:

  • Calcium
  • B complex vitamins
  • Vitamin D
  • Iron
  • Zinc
  • Omega 3 fatty acids

The above-listed components play a prominent role in the maintenance of proper body functioning. A lack of these nutrients may cause the following health problems:

  • Cognitive difficulties
  • Depression
  • Dry skin and brittle hair
  • Fatigue
  • Mood swings
  • Weakened immunity
  • Weakened bones
  • Weakened muscles

Increased blood sugar levels

Fruits are naturally rich in sugar. Fruits containing more fructose have a higher glycemic index (GI). The GI is a scale that measures how quickly specific foods cause a rise in blood sugar levels. Fruits with higher GI include bananas, grapes, and tropical fruits, while fruits with lower GI include apples, oranges, pears, and berries. However, no matter the GI, all fruits raise blood sugar due to their glucose content. Controlling blood sugar levels is essential for people who suffer from diabetes, which is why a fruit diet is not recommended for those with unstable blood sugar levels.

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Tooth decay

Fruits contain acids, which may dissolve tooth enamel over time, resulting in tooth decay in people who don’t have a good oral hygiene routine. Citrus fruits, such as lemons, limes, oranges, and grapefruits, are particularly rich in acids. Studies have shown that a pure 100% fruit juice may add to the risk of developing cavities (1).

To prevent the harmful effects of fruit acids and reduce the risk of tooth decay, try rinsing with water after eating acidic fruits. Make sure to floss and brush your teeth twice a day, but not immediately after eating.

Read more: 7-Day Weight Loss Low-Carb Diet: Choose High-Protein, High-Fiber, or Ultra-Low-Carb

14-Day Fruit Diet Results

It has already been mentioned that although this diet doesn’t restrict the number of fruits you consume, they are low in calories, and so this will lead to reduced energy intake. This nutritional plan is often followed by those who are looking for a method to lose weight fast in 2 weeks. However, is this really the weight loss result you anticipated, or is it just a temporary reduction in numbers on your scale? 

The 14-day fruit diet is very restrictive and quite hard to stick to. It won’t provide you with long-lasting results, and even if you only follow it for a short period, it may damage your health. Most of the weight you’re expected to lose on this diet is water weight, which you will gain back after you return to your usual diet. 

We discuss this further in our Benefits of Fruit Fasting blog.

14 day fruit diet  

Best Fruits to Include in Your Diet

Now you know more about the 14-day fruit diet, you can reach your own conclusions on its effectiveness and safety. So, is this nutritional plan worth all the effort? No. Should you only eat fruits? No. Should you include more fruits in your regular diet? Yes, absolutely! Here are some of the best fruits you can include in your diet to shed pounds and improve your health (2):

  • Watermelon. This juicy fruit is a nice refreshing snack option, and thanks to a great amount of juice, it’s a great water substitute in your smoothie.
  • Blueberries. Sprinkle your oatmeal or yogurt with blueberries or add them to your smoothie to comply with your daily vitamin requirements.
  • Strawberries. They’re perfect in any form and shape, whether fresh as a snack, as a topping to yogurt or oatmeal, as a smoothie ingredient, or as a part of a healthy dessert.
  • Lemon. It’s difficult to eat a lot of this fruit and it’s recommended that you don’t try to do so. Squeeze some lemon juice on your salad or add it to your tea to give yourself a vitamin C boost.
  • Lime. This close relative of lemon is also filled with various vitamins and its juice can make a great salad dressing or an ingredient to a sauce to your fish.
  • Grapefruit. This sweet citrus fruit is magnificent by itself as a snack or as an ingredient in your vitamin smoothie.
  • Avocado. A great plant source of healthy fat, avocado can add more taste to a salad or make a great filling for a sandwich.
  • Kiwi. This green vitamin bomb is a great topping choice for your yogurt, can go well as a salad ingredient, and will add a pleasant green color to your smoothie.
  • Pomegranate. As with strawberries, pomegranate is universal and can be a separate snack, a topping to your breakfast oatmeal or yogurt, or a delicious addition to a smoothie.
  • Apple. This fruit is also perfect in any form: in a smoothie, as a snack, in the form of applesauce, or as an ingredient in your baked goods.
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Check out our Weight Loss Smoothies article where we’ve compiled the best ways to use healthy fruits to make amazing fruit weight loss smoothies. 

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Healthy Weight Loss Fruit-Rich Meal Plan Sample

As you can see, you can enrich your diet with fruits in any possible way, simply by adding them as a topping or ingredient to your meals or consuming them separately as a snack. It’s recommended that an average adult person should consume 2 servings of fruits a day (10). A standard serve is approximately 150 g (5.3 oz), or (11): 

  • 1 medium apple, banana, orange, or pear
  • 2 small apricots, kiwi fruits, or plums
  • 1 cup diced or canned fruit (no added sugar)
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Or only occasionally:

  • 125 ml (½ cup) fruit juice (no added sugar)
  • 30 g dried fruit

Here’s an example of a healthy fruit-rich meal plan for weight loss:

Breakfast: 1 whole-wheat English muffin with two tablespoons peanut butter, 1 orange, 1 large glass non-fat milk, and 1 cup of black coffee or herbal tea

Calories 521; Carbs 69 g; Fats 18 g; Protein 27 g

Lunch: 1 turkey sandwich and 1 cup low-sodium vegetable soup

6 oz (170 g) of turkey breast meat, large sliced tomato, green lettuce, and mustard on two slices of whole-wheat bread

Calories 437; Carbs 37 g; Fats 6 g; Protein 59 g

Snack: 1 cup of strawberries cut in half

Calories 48; Carbs 11 g; Fats 0.5 g; Protein 1 g

Dinner: 5 oz (140 g) sirloin steak, 1 cup mashed potatoes, 1 cup cooked spinach, 1 cup green beans, and a cup of herbal tea with a lemon slice

Calories 620; Carbs 60 g; Fats 3 g; Protein 14 g;

Total calories 1626; Carbs 177 g; Fats 27.5 g; Protein 101 g

Try our 3-Day Juice Cleanse Recipe for a healthy detox plan. 

Read more: 24 Weight Loss Smoothies, 2 Diet Plans, and 5 Belly Fat Smoothie Secrets

14 day fruit diet  

FAQs

  • How much weight can you lose in 2 weeks?

You should always prioritize your health, so when it comes to weight loss, the most important question should be: “How much weight can you lose in 2 weeks healthily?” Experts state that a safe and sustainable weight loss pace is 1-2 pounds (0.45-1 kg) a week (8). So, you can healthily lose 2-4 pounds (1-2 kg) in 2 weeks.

  • How can I lose 25 pounds in 2 weeks?

Losing 25 pounds in 2 weeks is incredibly dangerous and even impossible in the majority of cases. Such a weight loss pace is not healthy as it requires drastic energy intake restriction. Weight loss is about burning more calories than you consume (13), and as 1 pound of fat equals 3,500 calories, to lose 25 pounds, you would need to burn 87,500 calories. In order to achieve this in 2 weeks, you would need to burn 6,250 calories a day, which is impossible for a regular human being.

  • Is sugar in fruit bad for you?

Sugar in fruit, which is also known as fructose, is not bad for you in moderate amounts. As it’s accompanied by fiber, vitamins, and minerals, our bodies can process it better compared to processed sugars that are found in junk foods. However, consuming too much fructose from fruit juices can lead to an overload of sugar intake and cause health issues. Eating whole fruits in moderation is the key to enjoying their benefits without overloading on sugar.

  • Can I eat only fruit for 30 days?

It’s not advisable to eat only fruit for 30 days as this can result in nutrient deficiencies and potential health risks. Our bodies require a variety of nutrients from different food groups to function properly. Fruit fasting for an extended period of time is restrictive and may trigger an unhealthy relationship with food and yo-yo dieting habits. It’s important to consult a healthcare professional before you embark on any extreme dietary changes.

  • What can I eat to lose weight in 14 days?

A diet filled with a variety of whole fruits, vegetables, lean protein sources, and healthy fats can help with weight loss in 14 days. This is because whole foods are satiating; they keep you full for longer while providing necessary nutrients. Unlike processed and high-fat foods, whole foods are typically lower in calories, which makes it easier to maintain a calorie deficit for weight loss (3). 

That being said, 14 days isn’t a long enough time to see significant weight loss results. Any initial weight loss during this time is likely due to water weight and not fat loss. Sustainable, long-term changes in lifestyle and diet are necessary for lasting weight loss results. 

In our Weight Loss Smoothies blog, we share delicious and nutrient-dense smoothie recipes that can help with weight loss when combined with a balanced diet

The Bottom Line

The 14-day fruit diet may be very alluring to those who like fruits, have a sweet tooth, and are interested in rapid weight loss. Although this nutritional plan claims to help you shed pounds and detox your body, in reality, the results it provides are unsustainable and achieved in an unhealthy way. 

Following a diet based solely on fruits can lead to a reduction in muscle mass, slower metabolism, nutrient deficiencies, and other negative consequences. Although the fruit diet is not the best weight loss tool, you can boost weight loss and improve your health by including more fruits in your regular diet. 

As fruits are beneficial to your wellness and rich in fiber and various micronutrients, they make a great addition to your meal. You should consult a doctor or dietician before you start following any new nutritional plan or make any changes to your current diet. 

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. 100% Fruit Juice and Dental Health: A Systematic Review of the Literature (2019, ncbi.nlm.nih.gov)
  2. A Two-Week Fruit Diet (2019, livestrong.com)
  3. A Whole Food Plant-Based Diet Is Effective for Weight Loss: The Evidence (2020,nih.gov)
  4. Controversies in Metabolism (n.d., unm.edu)
  5. Healthy Eating for a Healthy Weight (2020, cdc.gov)
  6. Health Benefits of Fruits and Vegetables (2012,nih.gov)
  7. Health benefits of dietary fiber (2009,nih.gov)
  8. Losing Weight (2023,cdc.gov)
  9. Making one change — getting more fiber — can help with weight loss (2015, health.harvard.edu)
  10. Recommended number of serves for adults (2015, eatforhealth.gov.au)
  11. Serve sizes (2015, eatforhealth.gov.au)
  12. Steps to Boost Digestive Health (n,d,healthysd.gov)
  13. Weight-loss basics (2019, mayoclinic.org)
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