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Nutrition » 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?

14 day fruit diet

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 will do better at work”, “Next month I will start going to the gym”, “Next week I am starting a diet”, and other similar promises are made by thousands of people every hour. But not all of them come true. Sometimes people start to fulfill their promise but quickly give up due to the lack of motivation, time, determination, or other factors.

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Dieting, in particular, is sometimes especially difficult for those who have a sweet tooth. As you may already know, a healthy nutritional plan requires a minimal consumption of sweets and sugary drinks, which can become a real challenge for people with a sugary tooth. If you are one of those people, then perhaps, this 14 day fruit diet will be the perfect fit for you. As you know, lots of fruits are naturally sweet and relatively low in calories while being filled with micronutrients, which makes them a weight loss diet option worth considering. Read on to find out about the 14 day fruit diet results, 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 is not the healthiest diet choice. There is no doubt that fruits are an inseparable part of a balanced diet since they are considered one of the healthiest types of food (5). They are a great source of fiber, which is essential for your health.

Fiber may help you prevent various diseases, promote gut health, and aid in weight loss (12). These benefits may be gained by the consumption of 30 grams of fiber a day on average (7). Fruits are also filled to the brim with various vitamins and minerals. Eating a diet rich in fruits and vegetables can reduce the risk of cardiovascular diseases, diabetes, cancer, and inflammation (10). Let’s take a closer look at what exactly you can eat on the 14 day fruit diet.

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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 14 day vegetable and fruit diet, 14 day eggs, fruit, and vegetable diet, etc. 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 and seeds, and dried fruits (6).

You should consume them raw and avoid any other types of food. Besides that, there are no other rules to the 14 day fruit diet, as well as there is no strict meal plan. You can eat as many types of fruit a day as you want. Since fruits are low in calories but quite filling, even if you will eat throughout the whole day, you are likely to consume only a part of your daily energy requirements, which eventually is supposed to help you slim down.

14 Day Fruit Diet Risks

So, if fruits are so good for your health and are low in calories, then 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, thus, only partially satisfying your nutritional requirements. Here are some of the main risks that the diet based solely on fruits bears (6):

  • Lack of protein

Fruits are generally low in fat and protein, which are necessary 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 are in the process of weight loss. Since 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) is, and the more calories you burn throughout the day (3). And so, the reduced consumption of protein can lead to loss of muscle mass and a slower metabolism.

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  • Nutrient deficiencies

Although fruits do contain various micronutrients, they alone can’t provide you with the whole plethora of essential components. 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. 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
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  • Increased blood sugar levels

Fruits are naturally rich in sugar. Fruits that contain 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. Some of the fruits with higher GI include bananas, grapes, and tropical fruits. Fruits with lower GI are 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 people with unstable blood sugar levels.

  • 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, grapefruits, and others, are particularly rich in acids. Studies show 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, brush your teeth twice a day, but not immediately after eating.

14 Day Fruit Diet Results

It was already mentioned that although this diet doesn’t restrict the number of fruits that you consume, they are low in calories, and so will lead to reduced energy intake. This nutritional plan is often followed by those who search for a method on how to lose weight fast in 2 weeks. However, is this really the weight loss result which you anticipated, or is it just a temporary reduction in numbers on your scale? The 14 day fruit diet is very restrictive and, thus, is hard to stick to. It will NOT provide you with long-lasting results, and although followed for a short period, may damage your health. Most of the weight that you are expected to lose on this diet is water weight, which you will gain back after returning to your usual diet. 

14 day vegtable and fruit diet
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Best Fruits to Include in Your Diet

Now that you know more about the 14 day fruit diet, you can make your 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 to your regular diet? Yes, absolutely! Here are some of the best fruits that 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, is a good water substitution in your smoothie.

  • Blueberries

Sprinkle your oatmeal or yogurt with blueberries or add them to your smoothie to comply with your daily vitamin requirements.

They are 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 is difficult to eat a lot of this fruit and is recommended that you don’t try to. Squeeze some lemon juice on your salad, or add it to your tea, to turn it into a vitamin C bomb.

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.

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  • 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 your salad or make a great filling for your sandwich.

  • Kiwi

This green vitamin bomb is a great topping choice for your yogurt, may go well as a salad ingredient, and will add a pleasant green color to your smoothie.

  • Pomegranate

Like strawberry, pomegranate is universal and can be a separate snack, a topping to your breakfast oatmeal or yogurt, and 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.

14 day vegtable and fruit diet
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  • 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 your salad or make a great filling for your sandwich.

  • Kiwi

This green vitamin bomb is a great topping choice for your yogurt, may go well as a salad ingredient, and will add a pleasant green color to your smoothie.

  • Pomegranate

Like strawberry, pomegranate is universal and can be a separate snack, a topping to your breakfast oatmeal or yogurt, and 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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14 day fruit diet results
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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, just by adding them as a topping or ingredient to your meals or consuming them separately as a snack. It is recommended that an average adult person should consume 2 servings of fruits a day (8). A standard serve is about 150 g (5.3 oz), or (9): 

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

Or only occasionally:

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

Here is 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: A turkey sandwich, 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 cut in halves strawberries

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

FAQs
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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 (4). So, you can healthily lose 2-4 pounds (1-2 kg) in 2 weeks.

How to lose 25 pounds in 2 weeks?

Losing 25 pounds in 2 weeks is extremely dangerous and even impossible in most 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 (11), and since 1 pound of fat equals 3500 calories (4), to lose 25 pounds, you need to burn 87 500 calories. To reach that in 2 weeks, you will need to burn 6250 calories a day, which is impossible for a regular human being.

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Conclusion

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 result that it provides is unsustainable and reached in an unhealthy way. Following a diet that is 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 into your regular diet. Since fruits are overall beneficial for your wellness and rich in fiber and various micronutrients, they make a great addition to your meal. Before starting to follow any new nutritional plan or making any changes in your current diet, please consult a doctor or a dietitian. 

If you want to do even more for your body, why don’t you supplement a healthy diet with some exercise? Check out this 20-min Full Body Workout at Home.

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. Controversies in Metabolism (n.d., unm.edu)
  4. Counting calories: Get back to weight-loss basics (2020, mayoclinic.org)
  5. Healthy Eating for a Healthy Weight (2020, cdc.gov)
  6. Is it safe to only eat fruit? (2020, medicalnewstoday.com)
  7. Making one change — getting more fiber — can help with weight loss (2015, health.harvard.edu)
  8. Recommended number of serves for adults (2015, eatforhealth.gov.au)
  9. Serve sizes (2015, eatforhealth.gov.au)
  10. Top 12 healthful fruits (2019, medicalnewstoday.com)
  11. Weight-loss basics (2019, mayoclinic.org)
  12. Why do we need dietary fiber? (2020, medicalnewstoday.com)
Nikki Midland

Nikki Midland

Nikki is an experienced writer who specializes in nutrition, weight management and overall health. Due to her personal struggles with weight in the past, she has also developed a keen interest in fitness and exercising. Nikki believes that since she started doing sports, not only her body, her whole life has drastically changed for the better. Nikki has a great passion for helping people achieve their weight loss goals. She stands firm in her belief that tackling challenges is the only way to become a better version of yourself that is why she urges her readers to never give up.

Soraya Ziou

Soraya Ziou

Hi everyone! I am a Canadian Registered Dietitian (RD) who graduated from the University of Ottawa, Canada. I worked at the Montreal Pediatric University Hospital and the Ottawa Heart Institute before joining the International Clinic of Ho Chi Minh City in Vietnam. With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. I am passionate about food and its science!

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