“Ditch the scales and toss the diet books – the simplest way to lose weight is to eat more fruit”. While it seems too good (and juicy) to be true, a fruit diet for weight loss in 7 days can be a super effective way to shed pounds.
But before you start loading up on apples and bananas, let’s get to the core of how this works. Then you can decide if it’s the right choice for your body.
The fruitarian diet, also known as the fruit diet, is an extremely limited type of vegan diet. It mainly consists of raw fruits, with vegetables, nuts, seeds, and dried fruits allowed in small amounts. Grains, legumes, tubers, and all cooked foods are heavily restricted or completely avoided.
Some fruitarians have even stricter rules, like only eating fallen fruit or avoiding seeds. Due to the high risk of malnutrition, consulting a doctor is crucial before starting this diet.
Fruit can be a nutritious addition to a balanced diet when consumed in moderation. It offers several health benefits:
Fruit is naturally low in calories and high in fiber and water content, making it very filling.
One study found that people who ate more fruit gained less weight over time [1]. But does that mean it’ll melt away belly fat?
The answer is yes – and no. Fruit is a great addition to a weight loss diet. But it won’t single-handedly incinerate inches from your midsection. For that, you need a combo of healthy eating (hello, fruit!) and regular exercise.
All fruit is good for you, but some is higher in belly-flattening fiber and water content than others. Reach for fruits like:
And don’t be afraid to try new fruits you haven’t had before – variety is the spice of life!
Eating only fruit for 7 days will probably lead to weight loss – but it might not be the healthiest way to shed pounds.
Fruit is low in protein and healthy fats, which your body needs to keep you full and fueled. Feasting on only fruits might make you feel:
And once you go back to eating normally, the weight will likely creep back on. A better bet is to include fruit as part of a balanced diet that also includes:
Some fruits to eat in moderation are:
These are even higher in calories and natural sugars.
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Fruit fasts and cleanses are popular for quick weight loss, but the pounds you shed won’t stay off. You’ll mostly lose water weight, not fat. Plus, you might lose muscle mass. Fruit doesn’t have enough protein to keep your muscles strong.
A 3 day fruit diet for weight loss in 7 days might be a better choice if you want to try a short-term fruit-focused plan. It’s believed that the fruit diet can lead to a weight loss of 4 kg in 3 days [2]. But weight loss is only possible if you maintain a low-calorie diet for at least 7 days.
If you’re looking to lose 10 kg in 7 days, you’ll need to combine lots of fruit with other healthy foods and regular exercise. A 7 day diet plan to lose 5 kg would focus on portion control and balance [3].
Registered dietitians can offer valuable guidance on weight loss. They also offer nutrition plans and suggest lifestyle changes to support wellness goals.
According to registered dietitian Kate Patton, MEd, RD, CSSD, LD, the fruitarian diet is highly restrictive and often not recommended due to its high risk of malnutrition [9].
Fruits are nutrient-dense with natural sugars. They also contain vitamins and antioxidants. All with moderate consumption can be beneficial. Yet a diet consisting mainly of fruit can lead to nutritional imbalances. It’s best to keep your intake at a target of 25-30% of daily calories.
Healthier alternatives to a fruitarian diet include the Mediterranean or pescatarian diets. They emphasize:
While weight loss might occur on the fruitarian diet, it’s often due to muscle loss. Sustainable, long-term dietary choices are always preferred by dietitians.
Fruit-based diets can be problematic. It can potentially cause weight gain. The diet may also exacerbate diabetes and other health conditions. Other harmful effects include:
Before starting any new diet, it’s essential to consult with a doctor or dietitian to create a personalized eating plan that supports overall health and wellness.
There are a few different ways to do a fruit diet.
You could try a 3 day fruit diet for weight loss in 7 days, or go for a full 7 day fruit diet. If you want to lose 10 kg in 7 days, you’ll need to combine lots of fruit with other healthy foods and regular exercise. A 7 day diet plan to lose 5 kg would focus on portion control and balance.
And if you’re vegetarian, a fruit diet for weight loss in 7 days vegetarian would be a great choice. The 7 day grapefruit diet is another popular option that involves eating half a grapefruit before meals to help you feel full. The 14 day fruit diet lets you eat unlimited fruit along with veggies and lean protein.
Here’s a sample meal plan to get you started [10]:
Remember, the key is balance and variety. Include a rainbow of fruits along with other healthy foods. And always talk to your doctor before starting any new diet.
A fruit diet for weight loss in 7 days can be a healthy way to shed pounds – if you do it right. Focus on a variety of fruits along with other nutrient-dense foods, stay hydrated, and get regular exercise. And remember, the best diet is one you can stick to in the long term.
So go ahead, bite into that juicy apple – your body (and taste buds) will thank you!
The 14-day fruit diet has gained popularity for its potential weight loss benefits. While it’s not a long-term solution, some people have reported positive results. The FRUIT DIET™ claims you can lose up to 14 pounds in 14 days (5).
Recommended fruits for this diet include:
However, it’s important to note that eating only fruits and vegetables for two weeks may lead to nutrient deficiencies (6).
A balanced diet with a variety of food like:
They provide a more sustainable approach for weight loss and overall health. Consult with a healthcare professional before starting any new diet.
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The 7-day grapefruit diet is a highly restrictive, low-calorie eating plan that requires participants to consume a half (or in some cases an entire) grapefruit before or during all three meals of the day. While it allows some protein and vegetables, it severely restricts other foods, including all fruits except grapefruit, added sugars, dairy, whole grains, and most beverages.
The diet’s severe carbohydrate restriction and very low calorie intake (as little as 800 calories/day) make it unsustainable and potentially harmful to your overall health. While grapefruit is a nutritious fruit, relying solely on it for fruit intake is not a well-rounded approach.
The promised weight loss is likely due to the extreme calorie restriction and is therefore likely to be regained once normal eating resumes. For sustainable weight loss, a balanced diet with a moderate calorie deficit is recommended [7].
The diet’s snacking rules are restrictive, but if followed, some healthy snack options can fit within the calorie goals. However, the diet as a whole is not recommended due to its restrictive and potentially harmful nature.
The 3-day fruit diet has gained popularity for weight loss, but its effectiveness is mixed. Fruits are nutritious, but relying solely on them for three days is unsustainable and may lead to nutrient deficiencies.
The diet involves eating only fruit, with no added sugars, and drinking at least 12 glasses of water daily. Fresh fruits are encouraged, and a vegetable salad is allowed for dinner. Protein drinks can be used in addition to fruits. Exercise and non-water beverages like coffee and tea should be avoided.
You may lose some weight on this diet, but it’s likely due to water weight from reduced calorie intake. Fruits are low in calories and high in fiber and water, making them filling. However, the diet lacks essential nutrients like protein, healthy fats, and carbohydrates.
The weight loss is temporary and may lead to weight regain once normal eating resumes. The diet’s restrictive nature makes it hard to maintain long-term. While fruits provide a nutrient and antioxidant boost, the diet is low in protein, which is important for fullness and muscle mass maintenance.
Potential side effects include digestive issues and bloating from excess fruit consumption [11]. The diet may also lead to an imbalance of vital nutrients.
For sustainable weight loss, it’s recommended to incorporate fruits into a balanced, calorie-restricted diet along with regular exercise. As part of a healthy diet, fruits offer numerous benefits like maintaining blood pressure, aiding in weight loss, and preventing age-related macular degeneration due to their high content of vitamins, minerals, antioxidants, fiber, and water.
Read more: Metabolic Confusion for Weight Loss: What You Need to Know
This 7-day vegetarian meal plan focuses on whole, nutrient-dense foods to support overall health and weight loss. It excludes added sugars, refined carbohydrates, and unhealthy fats, instead emphasizing high-fiber fruits and vegetables, and plant-based proteins like beans and lentils. The balanced mix of protein and fiber at each meal helps keep you full and your energy stable.
Prepping some ingredients at the start of the week simplifies healthy eating on busy days. Combine this meal plan with regular exercise for a weight loss of 1-2 pounds per week [8]. If you find you’re often hungry on 1200 calories, you may need the 1500 calorie version of this plan.
The meals are carefully designed by registered dietitians to be delicious and easy to follow. They’re analyzed for nutritional accuracy and can be adjusted to suit individual needs. Tips are included for prepping ingredients to use throughout the week.
Each day’s menu is outlined, with calorie and macronutrient totals. Options like smoothies, salads, and vegetable-packed main dishes provide variety and ensure you’re getting the nutrients your body needs.
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While no single fruit is a magic bullet for fat burning, citrus fruits like oranges, grapefruits, and lemons can support weight loss. They’re high in water content and fiber, making them filling, and their antioxidants may help boost metabolism.
Most fruits are very low in fat. Apples, bananas, berries, citrus fruits, and stone fruits like peaches and plums contain less than 1 gram of fat per serving [12].
Losing 20 pounds in 7 days is not only unrealistic but also dangerous. Sustainable weight loss is 1-2 pounds per week. Focus on a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains, and regular exercise like cardio and strength training.
Getting a flat stomach in 2 days is unlikely. However, you can reduce bloating by avoiding trigger foods, eating smaller meals, staying hydrated, and doing core exercises like planks and crunches. For long-term results, maintain a healthy diet and regular physical activity.
While a fruit diet may help you lose weight quickly, it’s not a sustainable or balanced approach. Eating only fruit for 7 days can lead to temporary weight loss, mostly from water and muscle mass, and may cause nutritional deficiencies. To achieve lasting results, it’s better to incorporate fruit into a balanced diet with lean proteins, whole grains, and regular exercise. Always consult with a healthcare professional before starting any new diet, especially one as restrictive as a fruit-only plan.
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