Diet on fruits and vegetables: sample menu for different periods and recipes

Fruit diet options

All fruit diets available in the world can be combined into 2 large groups:

• Mono-diets, when a person eats only one type of fruit.
• Mixed diets, in which it is permissible to eat not only a variety of fruits, but also other foods.

Fruit mono-diet

A fruit mono-diet is based on eating one type of fruit or juice. Experts do not recommend maintaining a mono-diet on fruit for more than one day. Otherwise, you may harm your own health.

The fact is that the fruit mono-diet is very strict; it is not able to provide the body with all the nutrients it needs. To be fair, it should be noted that in just one day of such a diet you can lose up to 4 kg of excess weight. A fasting day can occur once a week.

During the day, a person should eat 2 kg of the fruit he chose. This entire volume is divided into 4-5 servings. An addition to the menu is 1 liter of fresh juice.

The most commonly used mono-diets are:

• Banana mono-diet.
• Grapefruit mono-diet.
• Orange mono-diet.
• Apple mono-diet.
• Pineapple mono-diet.

Multifruit diet

A multi-fruit diet does not mean that a person can eat all fruits indiscriminately. They need to be combined correctly. The daily amount of fruit is divided into 4-6 doses. Be sure to drink enough water. Also during the diet you can drink green tea, juices, and herbal infusions. The total amount of liquid is equal to 2.5 liters per day.

You can alternate fruits every day, or combine them in a dish on the same day, preparing fruit platters, stews, purees and salads. This diet should not last longer than 7 days.

Fruit and vegetable diet

If you supplement your fruit diet with a vegetable component, this will help you avoid the painful feeling of hunger. Coarse dietary fiber, which vegetables are rich in, is a source of energy. From fruits a person will receive vitamins that will help maintain the beauty of skin, hair and nails. However, this option has one significant disadvantage - the person will be deprived of a source of protein. Provided that he visits the gym, this can become a serious obstacle to the implementation of this diet in practice.

A tentative menu for one day might look like this:

• Breakfast: salad with strawberries, grapefruit, pumpkin seeds and almonds + a glass of milk with 0% fat.
• Lunch: vegetable salad with olive oil.
• Dinner: Gazpacho soup + fresh raspberries and strawberries.
• Snacks: fresh fruit or vegetable.

Fruit and protein diet

The fruit-protein diet option involves eating not only fruits, but also foods that are sources of protein. This could be meat, fish, cereals. If the menu is compiled according to all the rules, then a person during such a diet will lose weight intensively, but feel great.

The indicative menu looks like this:

• Breakfast: a couple of chicken eggs + two lettuce leaves + green tea or coffee without added sugar.
• Lunch: vegetable-based soup + boiled chicken + tomatoes and cucumbers in salad + juice or compote.
• Dinner: boiled fish + cauliflower casserole + green tea.

Fruits are used as snacks.

Fruit-kefir diet

To get rid of excess weight and cleanse the body, you can use a fruit-kefir diet. In addition to fruits, every day you need to drink up to 0.5 liters of kefir with a low fat content.

A sample menu looks like this:

• Breakfast: banana with 0.25 liters of kefir, passed through a blender.
• Snack: mineral water and green apple.
• Lunch: fruit salad and a glass of kefir.
• Dinner: natural yogurt with fruit.

This diet can last from 5 days to a week. Kefir can be replaced with curdled milk, cottage cheese or yogurt.

Curd and fruit diet

The cottage cheese and fruit diet is considered one of the most satisfying and healthy. Cottage cheese is a product high in macro- and microelements, and fruits saturate the body with vitamins. Therefore, you can last from 1 to 7 days on this version of the fruit diet. The person sets the duration himself. First of all, it depends on how much weight you need to lose.

The approximate menu for the day is 1 kg of fruit and 0.4 kg of cottage cheese. Be sure to drink still water and green tea without sugar. Cottage cheese should be divided into 4-5 servings and combined with fruit at each meal.

Why is it important to include fruit in the diet menu?

Despite the abundance of sugar in fruits, there are several reasons why they are very important to include in your diet:

1. The low calorie content of most types (below 50 kcal/100 g) allows you to eat several fruits a day without fear of going beyond your daily caloric intake.
2. Almost all types of fruits are very rich in retina (only fresh fruits and no preservation), which improves the digestion process, removes toxic substances from the body and helps avoid constipation. As a result, the weight of a losing weight person decreases due to natural reasons.
3. Due to the juiciness of many fruits, urination becomes more frequent and swelling decreases, which allows you to lose another 2-3 extra pounds.
4. Fruits with complex carbohydrates keep you feeling full for a long time, reducing the risk of overeating.

At the same time, the importance of complex sugars does not at all detract from the advantages of simple ones, which are found in bananas or other fruits that are “harmful” for weight loss. They are just as useful and can saturate the body with energy, but with the only difference – for a shorter period of time.

We conclude with useful ideas - how to eat fruits to lose weight

It is advisable to include fruits, especially those rich in simple carbohydrates, in your morning or afternoon diet. They go well with yoghurts and cereals. Low-calorie oatmeal, cooked in water or skim milk, is perfectly complemented by bananas and peaches. However, the best option is to eat fruits as an independent food in the intervals between main meals. This is an easy way to curb your hunger while snacking to protect yourself from overeating at lunch or dinner. For the evening, fruits with a long-lasting satiating effect, which are full of fiber and contain complex carbohydrates, are suitable. For example, a serving of light fruit salad based on citruses, kiwi and pears with the addition of natural yogurt. An avocado dish is not forbidden for dinner, but you can only eat half of the fruit. Try to always keep a couple of fruits on hand as a substitute for sweets. While enjoying their taste, allow yourself to take your time. It’s better to forget about the concept of “eating on the go” altogether, since it goes against the feeling of fullness. The brain simply will not notice that you are already eating the second banana, because it is busy with other important tasks - filling out a report, hastily walking, etc. And most importantly, is it possible to gain weight if you eat a lot of fruit? Yes, that's why it's important to stick to the daily intake. For a healthy person it is 250-350 g daily; for those who are struggling with extra pounds, the norm is halved. This value applies to all types of fruit, regardless of their calorie content, and this is another reason to eat slowly and truly enjoy eating.

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Test check yourself:

fact or fiction?

Eating more fruit can improve bone density.

Correct! Wrong!

Consuming foods with plenty of bioavailable calcium improves bone density. Fruits generally do not contain much calcium.

Excess protein accumulates in the muscles, causing them to increase.

Correct! Wrong!

Once the need for protein and energy has been met, excess amino acids are converted to acetyl-CoA, from which they are converted into fatty acids and stored in adipocytes. Therefore, excess protein will not be converted into muscle.

Sample menu for a multi-fruit diet

Allowed and prohibited foods for a fruit diet

The list of permitted fruits is quite extensive, it includes: pears and apples, plums and cherries, watermelons, tangerines and oranges, peaches, apricots and nectarines, kiwi and pineapples, persimmons, grapefruit and avocados. These fruits can be eaten individually or combined with each other.

The fruits are allowed to be baked, you can also eat them fresh, it is not prohibited to prepare juices from the listed fruits. If you wish, you can include exotic fruits in the menu, such as passion fruit, feijoa, guava, lychee, etc.

As for the prohibitions, they are imposed on all other food products except fruits. Moreover, not all fruits can be eaten without restriction. Grapes, papaya, melon, bananas and mangoes should be removed from the menu. Carbonated and alcoholic drinks are excluded during the diet.

Delicious recipes for a fruit diet

Salad “Pink Delight”

In order to prepare the dish, you will need the following products:

• 3 oranges and grapefruit.
• 3 lemons.
• A teaspoon of lemon zest and the same amount of orange zest.
• A pinch of cloves.
• 1/2 teaspoon cinnamon.
• 0.1 l of water.
• 2 tbsp. l. honey

Mix orange and lemon zest with cloves and cinnamon, add water to them. Boil this mixture for a quarter of an hour. When it starts to cool, you need to add honey, stirring constantly. The fruits are cut and poured over them with the prepared sauce (it should be cooled first).

Fruit salad

To prepare the dish, you need to purchase the following products:

• Orange.
• Lemon.
• Grapefruit.
• Cinnamon and cloves.
• Honey – 2 tbsp. l.

Mix lemon and orange zest, add cloves, cinnamon and honey, boil for 15 minutes. At the end of cooking, boil the fruit (cut into pieces) in syrup for 3 minutes, then drain the syrup. Salad ready.

Berry smoothie

To prepare it you will need:

• Strawberries – 0.2 kg.
• Raspberries – 0.15 kg.
• Kiwi – 3 pcs.
• Liquid honey – 3 tbsp. l.

Each fruit should be blended separately and laid out in layers. First, add a tablespoon of honey to each type of fruit mass. You can add ice to your smoothie.

Recipes

Carrot and green bean salad

• 150 g boiled carrots;
• 100 g green beans;
• 150 g fresh champignons;
• 10 pitted olives;
• 10 g sesame seeds.

Fry the beans in a dry frying pan without oil. Cut the mushrooms into slices and sauté as well. Cool. Mix all ingredients in a salad bowl. Leave for half an hour. Sprinkle with sesame seeds before serving.

Broccoli soup

• 100 g new potatoes;
• 50 g bell pepper;
• 2 medium onions;
• 2 carrots (small);
• 50 g green peas;
• 350 g broccoli;
• mixture of peppers (pinch);
• salt;
• 1 liter of water.

Cut the potatoes into bars and place in boiling water. Divide the broccoli into florets and add to the soup along with the peas 20 minutes after the potatoes. The remaining vegetables are fried in a dry frying pan and after 10 minutes they are also placed in the pan and cooked until tender. Season with spices and keep covered for half an hour.

Vegetable stew

• 500 g white cabbage;
• 700 g zucchini;
• 2 onions;
• 300 g bell pepper;
• 300 g tomatoes;
• 50 g parsley;
• 20 g garlic;
• 500 ml water;
• salt.

Fry the chopped onion in a dry frying pan. Transfer to a thick-walled saucepan. Send the shredded cabbage there, add water, boil, and keep on low heat. After 10 minutes, add the remaining ingredients one by one: bell pepper pieces, zucchini cubes, tomato slices, chopped parsley and crushed garlic. Keep covered on fire until fully cooked.

Fruit salad

• 3 kiwi;
• 1 apple;
• 1 tangerine;
• 1/4 pomegranate;
• 7-8 grapes.

All fruits are peeled, seeds and core removed. Chop in random order and mix. You can use any fruit juice for dressing.

Duration of the weight loss diet

Sticking to a fruit diet for too long is not recommended. If a person spends more than 12 days on this regimen, the body will begin to experience protein starvation. Even the most expensive and most fortified fruits will not be able to cover the body’s needs for animal protein. Acute deficiency of vitamin B2 is guaranteed for all people who have given up milk and meat.

If vitamin deficiency continues for a long time, it will lead to weakening of muscle mass and its loss. As a result, a person will burn not fat, but muscle. Therefore, experts strongly recommend introducing both fish and meat into the menu, starting from the 5th day of the fruit diet.

Harm of fruits when losing weight

When your diet includes exclusively fruits for several days, you can bring not only benefits to the body, but also negative effects. The harm of a fruit diet lies in several factors:

• Fat storage occurs when you eat the wrong fruits, which are high in calories and fructose.
• If the fruit diet lasts more than 12 days, protein starvation may occur.
• If you adhere to a fruit mono-diet without consuming milk and dairy products for a long time, your body begins to lack vitamin B2.

Exit from the fruit diet

To ensure that the achieved result is not lost in a short period of time, you need to exit the diet correctly. In this case, you should start from which particular option the person losing weight adhered to.

If he followed a mono-diet, then he should be guided by the following exit rules:

• New products should be introduced gradually. In the first 3 days, add 1 chicken egg. At the same time, you can start eating vegetables and mushrooms.
• From day 4 you can eat porridge, but in small portions. Low-fat meat is also included in the diet.
• In order not to disrupt the metabolic processes in the body, you should drink a lot of water.
• A week after completing the diet, you are allowed to eat fish, desserts, meat and bread (dried, made from whole grain flour).
• After two weeks, you can switch to your usual menu. To prevent the weight from returning, you should drink in small portions, but often. It is important to monitor your daily caloric intake, gradually increasing it.

If a person adhered to any of the mixed diet options, then he needs to follow the following exit rules:

• When following a fruit-protein diet, liquid porridges, vegetables, fish, mushrooms and meat dishes are the first to be introduced into the menu.
• You can start eating sweets no earlier than 5 days after completing the diet. At the same time, cereals and bread made from whole grain flour are introduced.
• Salt, baked goods, fried foods, alcoholic and sweet drinks are the last items on the menu.
• You should come to the table 5 times a day, drink enough water, continue to eat fruits, drink natural juices and fresh juices.

Recommendations

For weight loss to be effective and for long-term results, you need to know and adhere to the following rules:

• maintain physical activity , play sports, go for walks both during the diet and after it ends;
• be patient , especially in the first days of the diet;
• after finishing the diet, adjust your menu , reduce portion sizes, give up fatty and high-calorie foods;
• eat more fruits and vegetables;
• drink less mineral water, juices in tetra packs, tea and coffee , rely on clean water;
• give up alcohol;
• leave five meals a day , eat high-calorie foods in the first half of the day;
• in the evening, try to reduce your portion sizes;
• Replace pasta and bread with vegetables and fruits.

Contraindications

Contraindications to the fruit diet:

• Gastritis with increased acidity of gastric juice.
• Pregnancy and lactation.
• Ulcer of the stomach and duodenum. However, patients with this diagnosis can practice a banana diet.
• Allergy to fruits, or predisposition to allergic reactions. If such a person eats a large amount of fruit, then with a high degree of probability he will develop diathesis. The risks increase if the diet is based on citrus fruits, strawberries or grapes.
• If a person simply does not like fruits, then he should refuse such a diet.

Reviews from those who have lost weight

Olesya, 21 years old: “I liked the fruit diet.” With her help, I cleaned my body, my skin began to look healthier. In fact, I lost 3 kg in 3 days. I didn’t experience any difficulties, since I love fruit very much.”

Natalya: “I urgently needed to lose weight before an important event in my life. For this purpose I chose a fruit diet. I’ll say right away that I achieved the desired result. I stayed on the diet for 3 days. At this time I ate bananas, apples, tangerines, and watermelons. By the end of the first day there was no strength left for anything, and my mood became disgusting. I wanted meat or at least potatoes.

I ate 5-6 times a day. The average weight of a serving is 300 g. I noticed that if you eat less, then hunger begins to make itself felt after half an hour. Be sure to drink a lot of water, which allows you to cleanse your body. On the second day of the diet, I felt a pleasant lightness in my body. In all three days I lost 2.5 kg.

I was able to fasten a dress that had never fit before. But a week after switching to the usual menu, the lost kilograms came back! If you suffer from diseases of the digestive system, then you should abstain from a fruit diet. The main thing is not thinness, but health.”

Masha: “It is best to stick to this diet in the summer, when there is a lot of everything and all the fruits are fresh. I stayed on it for a week. During this time, I managed to lose 5 kg, but I caused enormous damage to my health. Now I regret that I didn’t switch to my usual diet after three days.

The diet is tasty, but hungry. My stomach was constantly rumbling. On day 5 I started having severe stomach pain. I went to the doctor, where they found out that I had an acute stage of gastritis. I had to forget about the diet and start treatment. After completing the diet, not 5 kg returned, but 7 kg. The fruits only produced water, the reserves of which are quickly replenished. Now I am against the fruit diet, after which I gained weight and acquired gastritis. I am firmly convinced that the best diet is proper nutrition.”

The effectiveness of the method of losing weight and returning to the previous diet

The results of a fruit diet directly depend on its duration. So, if the three-day mono-option allows you to lose only 1-3 kg, then the seven-day method is already 3-5 kg, and the one that is designed for 12 days means from 7 to 10 kg of excess weight.

Regarding leaving the diet, you need to follow 3 basic rules:

• gradual introduction of familiar products to the menu;
• chewing food thoroughly;
• balanced diet.

The duration of the exit should be the same as the duration of the weight loss program itself.

Comments from nutritionists

Nutritionists prescribe a fruit diet only to those people who are 100% healthy. It is not balanced in terms of essential nutrients. As a result, the person himself puts the body into a state of stress. If the choice nevertheless fell on a fruit diet, then you should give preference to a gentle option that allows the consumption of protein products. This can be a fruit-kefir, fruit-vegetable or fruit-protein diet.

Be sure to take vitamins and minerals in combination or separately during the diet. Don't forget to drink enough water. Otherwise, severe constipation may occur.

The diet is not balanced and has many contraindications, so you should think carefully before starting to implement it.

Author of the article:

Kuzmina Vera Valerievna |
Endocrinologist, nutritionist Education: Diploma of the Russian State Medical University named after. N.I. Pirogov, specialty “General Medicine” (2004). Residency at the Moscow State Medical and Dental University, diploma in Endocrinology (2006). Our authors