Hey there! Losing weight can feel like an uphill battle sometimes. But have no fear – I’m here to tell you about an easy, delicious way to help you reach your goals: the 7-day fruit diet!
Eating more fruit is one of the tastiest parts about trying to slim down. And doing a short-term fruit focused diet can give you a healthy reset and jumpstart your weight loss. Read on to learn all about how and why a fruit diet works, which fruits are best, and tips to follow a 7-day fruit diet successfully.
What Exactly Is A Fruit Diet?
A fruit diet is pretty much what it sounds like – a diet centered around fruit! It involves eating fruit with every meal and snack, while reducing processed foods, animal products and other high-calorie foods.
The usual food suspects like apples, bananas and oranges are staples. But you can also mix in yummy tropical fruits like mango, pineapple and kiwi to keep things exciting! Fruits provide essential vitamins, minerals, fiber and other nutrients for good health. They also tend to be low in calories, high in water content, and help you feel fuller longer. All great perks when trying to lose weight!
Some versions of the fruit diet include other plant foods like veggies, nuts, seeds and whole grains too. This helps ensure you get a wider range of nutrients.
Is A Fruit Diet Safe for Everyone?
While filled with good stuff, an all fruit diet does have some downsides. It may not be suitable for every body. Fruit doesn’t contain all the nutrients we need – especially protein, healthy fats and certain vitamins and minerals.
An exclusively fruit diet long-term can lead to deficiencies. The natural sugars in fruit can also cause blood sugar spikes if you eat a lot at once. Folks with diabetes or insulin resistance need to be mindful of portions. Pregnant or nursing moms have increased nutritional needs, so an all fruit diet likely won’t provide everything required.
Best to check with your doctor first if you’re expecting before trying this diet. The takeaway is that fruit is healthy and including it is great! But it shouldn’t be the only food source for extended periods of time. Ensure other nutrient-dense foods are also part of your regimen. Consult a doctor or dietitian if you have specific concerns.
Who Can Follow A Fruit Diet?
Assuming a fruit diet is not done long-term, it can be safe for most people. Here’s a quick guide on who can try it:
- Adults, teens and children can all follow a fruit diet for short stints. But it’s wise to chat with your doctor first if you have any medical conditions or take medications that could be affected.
- Pregnant and breastfeeding women have increased calorie and nutrient needs to support their baby. An all fruit diet may not provide sufficient energy and nutrition during this important time. Check with your OBGYN before trying this diet while expecting.
- People with diabetes, insulin resistance or kidney issues need to be mindful of portion sizes of fruit, which can affect blood sugar and potassium levels. Work with your doctor to find the right fruit diet approach for your health status.
- Athletes and very active people require more calories and protein, which an all fruit diet won’t sufficiently provide. They may need to modify this diet or supplement with other foods to fuel their activity level.
- Those with fruit allergies should obviously avoid eating those. Make sure you know your body’s sensitivities before trying this diet.
The fruit diet isn’t meant for long stretches of time. Doing it for a week or so at a time with breaks in between is likely fine for most healthy folks. Just be sure to include a balanced nutrition plan too.
Different Versions Of The Fruit Diet
While eating more fruit in itself can promote weight loss, there are a few defined fruit diet plans out there. Some of the most popular include:
- The Grapefruit Diet – You guessed it, eating grapefruit with every meal! Fans of this diet believe that grapefruit’s enzymes boost fat burning and weight loss. You also eat lean protein and veggies.
- The Banana Diet – Originating in Japan, this fruit diet involves eating bananas and drinking water for breakfast, then no more food until lunch. Proponents say bananas aid digestion and weight loss.
- The Pineapple Diet – Pineapple takes center stage here. Eat it with meals along with lean protein and veggies. The bromelain enzyme may help digestion and trim pounds.
- The Watermelon Diet – Watermelon’s high water content and low cal count make it perfect for weight loss. Build meals around watermelon and other fruits and veggies.
- The Apple Diet – You know that whole “an apple a day” thing? This diet takes it up a notch by eating apples with each meal! Their fiber keeps you full.
- The Papaya Diet – Papaya is the star here. Its digestive enzymes and fiber help move things along and reduce calories.
- The Citrus Diet – Eat citrus fruits like oranges, grapefruits, lemons and limes at each meal. They provide lots of vitamin C and antioxidants.
- The Berry Diet – Berries like blueberries, strawberries and raspberries are packed with antioxidants and fiber, but low in calories.
As you can see there are lots of options to keep your fruit diet exciting! Consider mixing up the styles day-to-day.
How Can A Fruit Diet Help With Weight Loss?
What makes fruit so friendly for losing weight? Here are some of the top reasons:
- Low In Calories – Most fruits are low in calories, especially compared to things like chips, cookies, pasta, etc. Swapping in fruit helps reduce overall calories.
- High Nutrient Density – Fruits provide lots of good stuff like vitamin C, potassium, folate and more. This helps ensure you get proper nutrition while cutting calories.
- Natural Sugar – Unlike added sugars, the sugar in fruit is paired with fiber, which slows absorption to prevent blood sugar spikes.
- Filling Fiber – Speaking of fiber, it’s plentiful in fruit and helps you feel satisfied on fewer calories. This can mean eating less overall.
- Hydrating – The high water content in most fruits keeps you hydrated, which is great for keeping hunger at bay and supporting metabolism.
- Versatility – You can eat fruits raw, bake with them, blend into smoothies – lots of tasty ways to enjoy them!
- Curb Cravings – When a sweet tooth strikes, fruit can often hit the spot while being a healthier choice than candy or cake.
- Metabolism & Digestion – Certain fruits contain enzymes and nutrients that aid digestion and kick your metabolism into a higher gear (we’ll talk more about this next!)
With all of these perks, it’s easy to see how adding more fruit to your diet can help drop those pounds! Now let’s talk about how it actually impacts your digestion and metabolism.
Why Are Fruits So Good for Digestion and Metabolism?
Eating adequate fruits is linked to better digestion and a revved up metabolism. Here are some of the reasons why:
- Digestion-Friendly Fiber – Fruits contain both soluble and insoluble fiber. Soluble fiber helps food move smoothly through your GI tract. Insoluble fiber adds bulk to keep things regular. This one-two punch makes fruit great for digestion.
- Anti-Inflammatory Antioxidants – Fruits are chock-full of antioxidants that fight inflammation in the body. This helps prevent GI issues like bloating and constipation. A happy gut = easier weight loss.
- Enzymes – Some fruits like pineapple and papaya contain digestive enzymes that help break down food. Proper food breakdown allows for better nutrient absorption.
- Gut Bugs – The fiber in fruit nourishes healthy bacteria in your microbiome. These beneficial bugs aid digestion, immunity and even weight management!
- Hydration Helpers – The high water content in most fruits keeps you well hydrated. Staying hydrated keeps things flowing smoothly through your digestive tract.
- Natural Weight Management – Because fruit fills you up with fewer calories, replacing higher calorie foods with it can encourage weight loss over time.
- Blood Sugar Balance – The fiber in fruit helps moderate the absorption of its natural sugars. This prevents energy crashes and spikes that disrupt metabolism.
- Light and Refreshing – Fruit digests easier than heavy, fatty and processed foods. This keeps your energy up and digestion humming along.
So fueling your body with ample fruits offers lots of digestive and metabolic perks that can make maintaining a healthy weight easier. Time to learn how to effectively incorporate fruit into your regimen!
Tips for Adding More Fruit to Your Diet
It’s clear fruit provides lots of nutritional benefits. But you may be wondering the best ways to eat more of it, especially for weight loss. Here are some simple tips:
- Breakfast – Make fruit the star of your morning meal. Enjoy a fruit salad, smoothie bowl or sandwich with nut butter and fruit spreads.
- Snacks – Keep a stock of portable fruits like bananas, oranges, apples, grapes or cherries to grab for a quick snack anytime.
- Salads – Toss berries, pineapple, mandarin oranges, avocado and other fruits into green or grain salads.
- Sides – Enjoy fruit kabobs or roasted fruit as a side to lean protein at lunch or dinner.
- Sweets – Blend bananas, dates, strawberries, etc into homemade freezer fudge bites. Or bake apples and top with cinnamon instead of apple pie.
- Smoothies – Whip up a fruity blend of banana, berries, peach, mango and greens for a nutrient-packed drink.
- Water – Infuse your H2O with fruits like lemon, lime, watermelon, berries and melon to encourage sipping throughout the day.
- Snack Pairings – Enjoy fruits alongside other snacks like nuts, seeds, cheese, Greek yogurt and nut butters for a balance of protein, fat and carbs.
- Sauces – Make fruit the base of dressings and sauces, like raspberry vinaigrette, mango salsa, peach chutney, etc.
See? So many tasty ways to eat more fruit no matter what your meal or snack. Keep things interesting by mixing up the types and preparations day-to-day. Your body and tastebuds will thank you!
7-Day Fruit Diet Meal Plan
If you want to kickstart weight loss with a structured fruit diet plan, here’s an example 7-day meal plan to follow:
|1||Breakfast: Berry smoothie bowl (berries, banana, greens, plant milk).|
|2||Snack: Sliced apple with peanut butter.|
|3||Lunch: Huge salad with chicken, grapes, apple slices, sunflower seeds.|
|4||Snack: Cantaloupe cubes.|
|5||Dinner: Veggie & lean pork kebabs with mango salsa.|
|1||Breakfast: Grapefruit slices with Greek yogurt & slivered almonds.|
|2||Snack: Strawberries and orange segments.|
|3||Lunch: Grilled chicken & pineapple kabobs. Watermelon salad.|
|4||Snack: Mixed berries.|
|5||Dinner: Fish tacos with mango salsa. Watermelon lime slushie.|
|1||Breakfast: Banana protein pancakes with blueberries.|
|2||Snack: Dried apricots and unsalted mixed nuts.|
|3||Lunch: Lemon chicken & quinoa salad with blackberries.|
|4||Snack: Fruit & cheese skewers.|
|5||Dinner: Curry turkey lettuce wraps with mango chutney. Honeydew cubes.|
|1||Breakfast: Green smoothie (spinach, kale, banana, pineapple, OJ).|
|2||Snack: Apple slices with sunflower seed butter.|
|3||Lunch: Chili lime mango shrimp salad.|
|4||Snack: Frozen banana “ice cream” blended with milk.|
|5||Dinner: Veggie stir fry with orange chicken. Fruit salad.|
|1||Breakfast: Frittata with peppers, onions, spinach. Grapefruit.|
|2||Snack: Raspberries and dark chocolate chips.|
|3||Lunch: Huge kale salad with beets, walnuts, feta, pomegranate seeds.|
|4||Snack: Baby carrots and hummus. Clementines.|
|5||Dinner: Sheet pan salmon with broccoli and lemon. Melon balls.|
|1||Breakfast: Avocado toast with sliced strawberries.|
|2||Snack: Banana nut muffin. Plums.|
|3||Lunch: Burrito bowl with chicken, brown rice, black beans, salsa, guacamole.|
|4||Snack: Celery with unsweetened peanut butter and raisins.|
|5||Dinner: Grilled chicken with peach salsa. Roasted sweet potatoes.|
|1||Breakfast: Overnight oats with chia seeds, almond milk, diced peaches.|
|2||Snack: Apple and sunflower seed butter sandwich.|
|3||Lunch: Rice bowl with shrimp, edamame, carrots, sesame seeds, mandarin oranges.|
|4||Snack: Berry chia pudding.|
|5||Dinner: Fish tacos with mango salsa. Watermelon cubes.|
This gives you an idea of how to structure meals and incorporate diverse fruits throughout the day. Feel free to swap different fruits to suit your tastes. The key is focusing on fruit while limiting processed foods and empty carbs.
Here are some tips to follow the 7-day fruit diet successfully:
Tips for Following a 7-Day Fruit Diet
Switching to a fruit-focused diet for a full week takes some preparation and diligence. Here are some tips to help you stick to it:
- Plan Ahead – Make a meal plan and grocery list so you have all the fruits and ingredients on hand. Wash and prep fruits for quick grabbing.
- Eat Enough – Since fruit is low-calorie, ensure you eat enough food so you don’t feel super hungry. Aim for at least 1200 calories per day minimum.
- Hydrate – Drink plenty of water, unsweetened tea, seltzer and the like to stay hydrated since fruit has natural diuretic effects.
- Vary Fruits – For a variety of vitamins, minerals and antioxidants choose an array of fruits like berries, melons, citrus fruits, tropical fruits, etc.
- Limit Portions – While fruit is healthy, portions still matter, especially with higher sugar fruits. Stick to about 2 cups per sitting.
- No Junk Food – Avoid processed snacks, desserts, sugary drinks, fatty takeout and other diet-derailing foods for best results.
- Listen to Your Body – If you feel sluggish or super hungry, add an extra meal or snack with protein/healthy fat to fuel your day.
- Curb Cravings – Keep healthier snacks like nuts on hand to satisfy any intense cravings that strike to avoid bingeing.
With a little preparation and commitment, a 7-day fruit diet is definitely doable!
Potential Side Effects of Eating Too Much Fruit
Fruits provide awesome nutrition for weight loss and health. But too much can lead to some undesirable effects. Here are a few to keep in mind:
- Digestive Woes – Because of all that fiber, overdoing fruit may cause bloating, gas and diarrhea in sensitive folks. Especially high FODMAP fruits like apples, stone fruits and mango.
- Blood Sugar Spikes – The natural sugars in fruit can spike blood glucose when eaten in excess, especially problematic for diabetics and pre-diabetics.
- Tooth Decay – The acidity and sugars in fruit can damage tooth enamel over time. Ensure to brush after eating.
- Nutrient Deficiencies – An exclusive fruit diet long-term may not provide adequate protein, healthy fats, iron, calcium, B12 and other nutrients.
- Kidney Strain – The potassium in fruits like bananas, prunes, raisins and oranges may burden damaged kidneys if consumed in excess.
- Unwanted Calories – Fruit calories add up fast, especially with juicing and dried fruit. Too much can hinder weight loss.
- Gas and Bloating – Again, all that fiber from fruit can lead to gas, diarrhea and stomach discomfort when over-consumed.
The key is moderation. About 2-3 servings of fruit per day should provide lots of nutrients and fiber for most healthy adults without side effects. Listen to your body, chew thoroughly and stay hydrated.
Hopefully this gives you a good overview of how and why a fruit diet can effectively promote weight loss! With so many healthy, delicious options, fruits make it easier to cut calories without feeling deprived.
Just be mindful of portions and integrate other wholesome foods like veggies, protein and healthy fats so you get a balance of nutrients. Aim for sustainability over restriction.
The fruit diet offers a chance to reset your dietary patterns and kickstart your weight loss journey. But don’t do it too long or strictly. Make it one part of an overall healthy lifestyle you can maintain long-term.
Here’s to discovering the sweet life of healthy, happy eating! Wishing you great success.
Additional Tips for Success
Here are some extra pointers to help you get the most out of a fruit diet:
When you’re buying pre-packaged fruit products like dried fruit rolls, fruit leathers, juices, etc., it’s important to flip them over and read the ingredient list and nutrition label.
We all know fruit is healthy, but some companies load up their fruit snacks and juices with added sugars and unnecessary filler ingredients. Try to choose options that keep the fruit as the main ingredient without extra junk added in. The fruit itself should shine as the star of the show!
Drink Smoothies Slowly
It’s so tempting to gulp down a cold, creamy fruit smoothie. I mean, they taste absolutely delicious! But try to resist the urge to chug it. Sipping your smoothie slowly allows you to truly savor all the flavors.
Plus it gives your brain more time to register feelings of fullness. When you down a smoothie really quick, it’s easy to overload on calories without getting that satisfied feeling. Slow it down and enjoy every fruity sip!
Go Easy On Dried Fruit
Dried fruit makes such a tasty snack when you’re on the go. It’s portable, delicious, and nutritious. But since the dehydration process concentrates the fruit and removes water, dried fruit packs a lot more calories and sugar ounce for ounce compared to fresh.
To keep your fruit snack healthy, stick to small 1-2 tablespoon servings of dried fruit at a time. And drink plenty of water to help counter the dehydrating effects.
Watch The Fruit Juice
Fruit juice can seem like a convenient way to get your daily dose of vitamins from produce. But even 100% fruit juice lacks the fiber naturally found in whole fruits.
And without that fiber, the natural sugars in juice can cause blood sugar spikes. For healthy adults, 4-6 oz of fruit juice per day is a good limit. And try diluting it with some water or mineral water for a flavor infusion. For kids, even less juice is recommended.
Mix And Match Fruit
Playing around with fruit combinations adds both flavor and nutritional variety! Try tossing berries into a spinach salad, slicing banana into your oatmeal, mixing mango into quinoa – get creative with fruit fusion.
Whole fruits have so many complementary textures and tastes. Combining them keeps things interesting and gives you a wider range of vitamins, minerals and antioxidants.
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- Am J Obstet Gynecol.(2021) – The importance of nutrition in pregnancy and lactation: lifelong consequences.Published online 2021 Dec 27. doi: 10.1016/j.ajog.2021.12.035
- Iran J Public Health. (2015) – Fruit and Vegetable Intake: Benefits and Progress of Nutrition Education Interventions- Narrative Review Article. 2015 Oct; 44(10): 1309–1321