In the summer, switching from heavy and hot food to lighter food is especially pleasant, and also useful – with the right approach, you can lose up to 10 kg. For this purpose, there is a diet based on fruits, the most effective options of which we have collected in the article.
- Health benefits of a fruit diet
- Disadvantages and contraindications
- Diet rules
- What fruits do you eat on a diet, and which ones? no
- The healthiest seasonal fruits
- 6 most effective diets
Fruits and vegetables are one of the main elements of proper nutrition, especially dietary nutrition. After all, with their help we get a large amount of vitamins and minerals. They support immunity and slimness. It has long been known that the healthiest ones are seasonal, that is, those that we buy during their ripening season, when they are still fresh, retain the maximum concentration of nutrients. They can become not only an addition to the diet, but also its basis. They can be eaten in a diet all year round, but in the summer they are especially relevant. Firstly, because in the warm season there are a lot of them, and secondly, in the heat it is even easier to follow such a diet – you don’t really want to eat hot soup or a rather heavy meat dish. True, you need to know moderation in everything. We tell you what fruits you can eat on a diet and how much per day can still be harmful.
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The health benefits of a fruit diet
Quick results
The fruit diet is one of the fastest and simple ways to lose weight, you will notice results within a few days. After all, it sharply reduces the number of calories you consume.
A surge of energy
You will feel more energetic than usual. After a normal diet, we often feel tired and lethargic (the body needs time and energy to digest food), but after a fruit diet, vigor appears. However, this may not be the case for everyone. Sometimes consuming too few calories can have the opposite effect on your energy levels. But as a rule, this happens due to too long restrictions. Therefore, although this is a healthy diet, a week on fruit should be the maximum period.
Increasing levels of nutrients and antioxidants
Fruits are rich in vitamins and antioxidants that will help keep your body healthy and functioning at its best. And fiber, which is abundant in fruits (mostly in the peel), is good for bowel function and also helps control blood sugar levels and keep you feeling full longer.
No need to count calories
If know the list of low-calorie fruits; no complicated calculations are required. This greatly simplifies the process of dieting.
Also fruits:
- They fight bad cholesterol.
- Cleanse the body of waste and toxins.
- Fill the body with water.
- Positively affect the nervous system.
- Helps get rid of cellulite
Disadvantages and contraindications
For all its benefits, frequent consumption of only fruits deprives you of useful substances that are not part of them – for example, protein. With a diet that lasts longer than 2 weeks, protein starvation may occur. This can affect muscle health and tone.
In addition, they contain fructose (which is also sugar), which in large quantities does not contribute to weight loss, but, on the contrary, stimulates the deposition of fat cells.
Who is not suitable for the diet
- < li>Allergy sufferers.
- Suffering from diseases of the gastrointestinal tract (especially high acidity, ulcers).
- Pregnant and breastfeeding.
Diet rules
- Meals should be small, 3-5 times a day.
- Portions should not be large, despite the low calorie content of the products. On average, you can eat 100-200 g at a time.
- If possible, it is better to choose food that is grown at home or in environmentally friendly conditions.
- You should not get carried away with diuretic products (for example, melon), especially at night – there is a risk of swelling in the morning.
- It is necessary to leave a diet (especially a strict one) smoothly. At first, just increase the portions, eat 1 egg every day, eat nuts and cereals as a snack. Gradually allow yourself all the usual dishes.
Which fruits are eaten during the diet, and which — no
Not all fruits are equally beneficial for those losing weight. Some are high in calories and should not be overused.
The most high in calories
- Banana.
- Figs.
- Pomegranate.< /li>
- Guava.
Lowest calorie
- Grapefruit.
- Lemon.
- Tangerine .
- Orange.
- Apple.
- Pear.
- Plum.
- Peach.
- Pineapple.
The healthiest seasonal fruits
| Month | Fruits |
| January |
avocado, quince, orange, grapefruit, pear, kiwi, lemon, tangerine, persimmon, apple |
| February |
avocado, pineapple, orange, banana, pomegranate, grapefruit, pear, kiwi, lemon, tangerine, apple |
| March |
avocado, pineapple, orange, banana, pomegranate, grapefruit, kiwi, lime, lemon, tangerine, apple |
| April |
avocado, pineapple, orange, banana, grapefruit, lemon, tangerine |
| May |
apricot, tangerine, peach |
| June |
apricot, nectarine, peach |
| July |
apricot, nectarine, peach |
| August |
apricot, pear, melon, nectarine, peach, plum, apple |
| September |
pear, melon, nectarine, plum, apple |
| October |
quince, pomegranate, pear, plum, persimmon , apple |
| November |
quince, pomegranate, pear, kiwi, tangerine, plum, persimmon, apple |
| December |
avocado, quince, orange, pomegranate, grapefruit, pear, kiwi, mango, tangerine, persimmon, apple |
6 most effective diets
1. Mono-diet
Its essence is the choice of only one product (most often apples, grapefruits, pineapples), any one you wish. May last 1-2 days. The result is a loss of up to 3 kg.
You can eat up to 2 kg of fruit per day, dividing it into 4-5 approximately equal portions. You need to drink water and freshly squeezed juice.
You cannot follow this approach for longer than 2 days due to the lack of all the necessary nutrients, but you can repeat it periodically.
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2. Multifruit
Diet of vegetables, berries and fruits added to regular dishes. Can last from 1 day to a week, allowing you to lose 5 kg.
Sample menu for the day:
Breakfast: glass orange juice.
Second breakfast: boiled rice, half a pineapple, kiwi.
Lunch:tomato salad (100 g), boiled broccoli or cauliflower (100 g), lean meat (100 g).
Afternoon snack: freshly squeezed cocktail orange juice, carrots, pineapple, apple.
Dinner: salad of apples and pears (150 g), stewed eggplant or zucchini.
Snack if desired:1 piece of whole grain bread, 1 glass of curdled milk, yogurt or cottage cheese.
3. Fruit and berry
Lasts no longer than 7 days. 4-6 meals a day.
Exclude:
- Sugar;
- Potatoes;
- Bakery products;
- Cereals.
< li>Pasta;
You can eat:
- Fish, lean meat;
- Beans;
- Cheese;
- Nuts.
Rules:
- Protein dishes cannot be combined with sour ones; eat 10-15 minutes after them.
- Be sure to drink 2.5 liters of freshly squeezed water per day juice, tea.
4. System “Minus 10”
An unloading system that allows you to lose up to 10 kg in a week. You can't sit on it for more than a week. You can repeat a maximum of 4 times a year. Products are distributed strictly according to meals. But you can choose fruits at your discretion, seasonal or just your favorite.
Menu for the day:
Breakfast: grapefruit, 2 -3 nuts or crackers.
Lunch:omelette, a cup of apple slices, steamed meat (or seafood).
Afternoon snack: apple or orange, a few minutes later watermelon or melon.
Dinner:berry salad, lean fish.
Snack optional:egg or piece of cheese.
5. Diet on vegetables and fruits
Can also last from 1 to several days. Be sure to drink 2 liters of water.
Sample menu for the day:
Breakfast: cottage cheese with melon.
Second breakfast:apple salad with yogurt.
Lunch: cold vegetable soup (beetroot soup, gazpacho), baked vegetables, green salad.
Afternoon snack:< /strong> watermelon.
Dinner: salad of melon, apples, pears, peppers stuffed with rice, a handful of berries.
6. Jusing
The essence is the use of all products in the form of freshly squeezed juices. Other foods are excluded. This system will allow you to cleanse your body of everything unnecessary and lose weight. An additional advantage of the juice nutrition system is that in this form, food is much better absorbed, does not bring a feeling of heaviness, but gives lightness and vigor, while filling the body with moisture.
The course lasts from 3 days to a week.
Rules:
- In the morning on an empty stomach you need to drink a glass of warm water with lemon or ginger.
- You need to drink juice at least 6 times a day at intervals of 2 hours.
- The juice should only be freshly squeezed.
- The maximum portion of fruit for preparing juice for 1 time is 5 pieces.