Fruit diet: pros and cons of losing weight in just 3 days
At the peak of its success thanks to the numerous stars who have followed it, the fruit and vegetable diet, also known as the "California diet", is starting to spread even in Italy, as a valid and effective remedy for losing weight in short while. In three days to be exact. This diet, in fact, involves the consumption of fruit and some vegetables for only 72 hours, managing to lose up to 4 kilos. This surprising result is due to the combination of the nutritional properties of the food, which gives rise to two effects: one is the draining one, typical of both fruit and some vegetables, while the other is the fast weight loss, made possible thanks to the cutting of calories.
In this article we will give you some advice if you are thinking about following this diet, suggesting which fruits and vegetables to choose, as well as giving you an example of a menu for the three detox days. As always when it comes to diet, it is necessary to have the opinion of a doctor or a professional in the sector, without ever forgetting these 10 essential things to know when starting a new diet:
The types of fruit to choose
Unlike many other diets that exclude "fatty" fruits, the fruit-based diet accepts all of these foods, simply giving some hints on when to consume them. First of all, it must be said that it is strongly recommended to choose only seasonal fruit, because only in this way can you be sure that their nutritional properties are intact. Dried fruit and also canned fruit should be avoided.
In the morning for breakfast, juices containing at least two different fruits or a fruit and a vegetable are preferred. While during snacks, the ideal would be to eat red fruits, such as currants or blueberries, as they are draining. For lunch, on the other hand, "lighter" types of fruit are provided, such as strawberries, kiwi, watermelon, pineapple, apricots and oranges. , depending on the season, while the most caloric fruits, such as avocado, coconut and banana, can be consumed at dinner.
The types of vegetables to choose
During this diet, both fruits and vegetables can be eaten raw or cooked, but it is always advised to eat more raw foods. This is because the nutritional properties and the vitamins contained within them remain unchanged. Cooking vegetables is useful for increasing portions and giving a greater sense of satiety, especially thanks to the expansion of the fibers if cooking is done by boiling or steaming. They can be seasoned only with a tablespoon of extra virgin olive oil, without adding salt.
As for the choice of the types of vegetables, it must be admitted that this dietary regime allows only a few types, generally consumed in the form of centrifuged and during one of the two main meals of lunch and dinner. Songino, lettuce, fennel, spinach, celery and tomatoes are welcome, while potatoes and legumes are banned.
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Typical fruit diet menu
We now give you an example of a menu for the three-day fruit diet. As you can see, the only "extra" foods provided are yoghurt, tea or herbal teas and coffee. Vegetables, when present, should be seasoned with a maximum of a spoonful of extra virgin olive oil, while the important thing remains to maintain proper hydration of the body throughout the day. In fact, it is strongly recommended to drink at least 2 liters of water per day, to ensure the elimination of toxins from the body.
Day 1
Breakfast:
- Orange juice without sugar or centrifuged fruit and / or vegetables
- Sugar-free coffee or tea
Snack:
- Herbal tea or centrifuged
Lunch:
- Salad
- fresh fruit
Snack:
- Red fruits
Dinner:
- Spinach or salad
- Avocado or banana
Day 2
Breakfast:
- Green tea
- Kiwi
Snack:
- Blueberries
Lunch:
- Fruit at will
Snack:
- Carrot and apple juice
Dinner:
- Yogurt with cherries
Day 3
Breakfast:
- Orange juice without sugar or centrifuged fruit and / or vegetables
- Green tea
Snack:
- Currants or centrifuged
Lunch:
- Salad or spinach
- Mixed strawberries, apricots, pineapples, oranges and peaches (depending on the season)
Snack:
- Red fruits
Dinner:
- Coconut
- Fruit at will
The benefits of the fruit diet
As already mentioned, each fruit has beneficial virtues that are mixed in this diet, with evident results on the health of the whole body. The first advantage of this diet is definitely the purifying one. For this reason, it is especially recommended after a period in which a "healthy diet" has not been followed, to help the body eliminate all accumulated toxins. Then, in addition to nutrients, the fruit and vegetable diet is an excellent way to provide our body with a significant amount of antioxidants with multiple virtues and which protect us from free radicals.
Obviously, losing weight remains one of the main objectives: if followed carefully, with this diet you can lose up to 1.5 kilograms per day for a total of more than 4 kilos in three days. All this makes it perfect for those who want to give "a shock" to their metabolism and then start following a "constant healthy diet, reintroducing most of the other foods.
Furthermore, the benefits of this diet are not only seen in weight loss. In fact, the vitamins and minerals present in fruit and vegetables, as well as the absence of unhealthy foods, give a luminous and tonic effect to the skin, just as the hair appears much healthier, stronger and shinier.
Fruit diet: the mistakes not to make
A "diet based only on fruit and vegetables is good for health for some time, since it is rich in water, simple sugars, vitamins and minerals. Then, it does contain a certain amount of fiber and protein, but it is very low in other nutritional properties. In fact, the fat content is very low and remains an unbalanced diet, because it banishes many foods considered healthy, such as white meat, fish, low-fat dairy products and pasta and cereals. For this reason it should be followed for no more than 3 days and only after consulting an expert opinion.
The fruit and vegetable diet has serious contraindications and is strongly not recommended for those suffering from diabetes and irritable colon, as well as not being the right diet for those who train intensely given the low dose of ingested proteins and fats. , which is suitable to give a "shock" to the metabolism because it favors the drainage of toxins and liquids accumulated in the body, but does not decrease fat mass at all. For this reason, it is necessary to consider it as a starting point for a healthy and varied diet, otherwise you risk quickly regaining the lost pounds.
For more information on the fruit diet, consult the Humanitas website.
