Benefits of a Fruit Diet for Weight Loss: Meal Ideas & Tips

Research has shown that eating fruit daily can aid in weight loss, in addition to providing a high nutritional value.

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Fruits can help you control your portion sizes since they are rich in water and fiber, which make you feel full for longer. Some of the greatest fruits to eat while trying to lose weight are watermelon, avocados, apples, and grapefruit.

In this post, we’ll discuss what is a fruit diet, what to eat and avoid, and a 7-day fruit diet for weight loss.

What Exactly is a Fruit Diet for Weight Loss?

A fruitarian diet, frugivorous diet, or just a fruit diet is one way of eating that prioritizes eating fruits. It entails eating lots of fruits with meals and snacks and very little or no processed foods, grains, or animal products.

Vegetables, nuts, seeds, and sprouted grains can also be included in some fruit diet for weight loss.

One of the main tenets of the fruit diet is the idea that fruits contain all the essential elements for good health.

Proponents of this eating plan argue that the high water content, vitamin, mineral, fiber, and antioxidant content of fruits can aid in weight loss, digestion, energy, and several other biological processes.

Fruit Diet for Weight Loss. What to eat

On the fruit diet, you can eat:

Organic and fresh fruit, including guava, banana, pineapple, papaya, strawberries, bacuri, melon, and avocado
Vegetables (mostly raw) that are fresh and organic, include broccoli, kale, cucumber, tomatoes, chayote, carrots, and spinach.
Proteins that are easy for the digestive system, like tofu, turkey, eggs, and fish;
Avocado, olive, or flaxseed oil—healthy fats;
Whey protein

It is recommended that you incorporate light workouts such as stretching or walking into your routine alongside a fruit diet for weight loss. Additionally, try to drink 12 glasses of water daily.

Fruit diet for weight loss. What to avoid

The fruit diet does not permit the consumption of the following foods:

Starches and sugars found in foods like rice, pasta, wheat flour, bread, cakes, cookies, and pasta
Sugar and sweets in general, including cookies, cakes, and chocolates
Products made from processed meats include gammon, turkey breast, bacon, salami, mortadella, sausage, and sausage.
Foods that have been processed include things like soda, pre-made juices, canned goods, seasoning powders, and broths produced from vegetables and meat.
Dressings, Worcestershire sauce, soy sauce, and other high-salt condiments and pre-made frozen meals;
Beverages include soda, alcoholic beverages, coffee, green tea, and black tea.

When following a fruit diet for weight loss, it’s best to stay away from the items on the restricted list and any nutritional supplements.

7 Days Fruit Diet Meal Plan For Weight Loss

To shed pounds and enhance general health, many people suggest following a fruit diet. A minimum of five servings of fruit should be consumed daily according to this diet plan. In addition to other nutritious options like whole grains, lean proteins, and veggies.

For your consideration, here is a sample fruit diet plan for weight loss:

Day 1:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Smoothie made with spinach, 1 banana, 1/2 cup blueberries, 1 scoop protein powder, and water	300	20	50	2
Lunch	Salad with mixed greens, 1/2 apple (sliced), 1/4 cup of walnuts, 4 oz grilled chicken breast, and balsamic vinaigrette	400	30	30	20
Dinner	Grilled salmon (4 oz) with a side of quinoa (1/2 cup cooked) and steamed broccoli (1 cup), topped with lemon juice and 1 tsp olive oil	500	30	40	22
Snack	1 medium orange and a handful of almonds (about 22 nuts)	200	6	25	14
Total		1400	86	145	58

Day 2:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Greek yogurt (non-fat, plain, 1 cup) topped with sliced strawberries (1/2 cup) and a sprinkle of chia seeds (1 tablespoon)	250	23	25	4
Lunch	Turkey breast wrap (3 oz) with spinach, avocado (1/4), and slices of mango (1/2 cup) in a whole wheat tortilla	350	25	40	12
Dinner	Baked cod (4 oz) with a salsa made from diced tomatoes, onions, cilantro, and lime juice, served with a side of roasted sweet potatoes (1/2 cup)	400	25	45	8
Snack	A mix of blueberries (1/2 cup) and raspberries (1/2 cup) with a small handful of pumpkin seeds	150	5	20	7
Total		1150	78	130	31

Day 3:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Oatmeal (1/2 cup dry oats cooked in water) topped with sliced banana (1 medium) and a drizzle of honey (1 tsp)	300	6	60	3
Lunch	Quinoa salad with chopped cucumber, cherry tomatoes, diced bell pepper, and 1/2 cup of sliced grapes, dressed with lemon juice and olive oil (1 tbsp), served with grilled chicken breast (4 oz)	400	28	50	12
Dinner	Stir-fried tofu (4 oz) with a mix of colorful vegetables (bell peppers, broccoli, snap peas) in a light soy sauce, served over brown rice (1/2 cup cooked)	400	18	50	14
Snack	A smoothie made with spinach, pineapple (1/2 cup), and avocado (1/4), blended with water	200	4	25	11
Total		1300	56	185	40

Day 4:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Whole grain toast (2 slices) with almond butter (1 tbsp) and sliced kiwi (1 medium)	350	10	45	15
Lunch	Spinach salad with grilled shrimp (4 oz), avocado (1/4), orange segments (from 1 orange), and a vinaigrette dressing (1 tbsp olive oil)	350	25	20	20
Dinner	Grilled chicken breast (4 oz) with a side of couscous (1/2 cup cooked) and roasted Brussels sprouts (1 cup), topped with pomegranate seeds (1/4 cup)	400	30	40	10
Snack	Greek yogurt (1 cup, non-fat) mixed with mixed berries (1/2 cup, strawberries and blueberries)	150	15	20	0
Total		1250	80	125	45

Day 5:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Chia pudding made with 1/4 cup chia seeds, 1 cup almond milk, topped with sliced mango (1/2 cup)	350	8	50	15
Lunch	Whole grain wrap filled with hummus, grated carrots, sliced cucumber, and strips of bell pepper, with a side of grapes (1/2 cup)	400	12	60	12
Dinner	Baked lemon-garlic tilapia (4 oz), quinoa (1/2 cup cooked), and a side salad with lettuce, cherry tomatoes, and a light dressing	400	30	45	10
Snack	Cottage cheese (1/2 cup) with sliced peaches (1/2 cup)	150	14	15	2
Total		1300	64	170	39

Day 6:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Overnight oats made with 1/2 cup rolled oats, 1/2 cup almond milk, topped with half a sliced apple and a sprinkle of cinnamon	300	6	55	5
Lunch	Lentil soup with a variety of soft-cooked vegetables (carrots, zucchini, tomatoes) and a side of whole wheat pita bread	400	18	60	10
Dinner	Grilled turkey breast (4 oz) with a side of mashed sweet potatoes and sautéed spinach, topped with a few slices of avocado	450	30	40	20
Snack	A bowl of mixed fruit (berries, kiwi, and pineapple) with a dollop of low-fat Greek yogurt	200	10	30	2
Total		1350	64	185	37

Day 7:

Meal category	Meal Option	Calories	Protein (g)	Carbohydrates (g)	Fat (g)
Breakfast	Smoothie bowl made with blended frozen berries (1 cup), spinach (1 handful), protein powder (1 scoop), topped with sliced bananas (1/2) and a sprinkle of granola	350	20	60	5
Lunch	Whole grain quinoa (1/2 cup cooked) with chickpeas (1/2 cup), diced cucumber, diced tomatoes, and a squeeze of lemon, seasoned with herbs	350	14g	60g	6g
Dinner	Grilled vegetable kebabs (zucchini, bell peppers, onions, mushrooms) served with a side of brown rice (1/2 cup cooked) and a small piece of grilled salmon (4 oz)	450	25	45	15
Snack	A small bowl of mixed melon (cantaloupe, honeydew, watermelon) cubes	100	2	25	0.5
Total		1250	61	190	26.5

The Bottom line

Eating fruit regularly is not only good for you, but it may also help you lose weight. Fruits are a great source of nutrients and fiber, which can help you feel full for longer, and they’re also low in calories. Remember that fruit juices are low in fiber and it is better to eat fruit instead of drinking their juice.

Losing weight may be easier if you stick to a whole-food diet and exercise regularly. Last but not the least, always consult a health professional or a nutritionist before following any diet plan including fruit diet for weight loss.

Explore further insights on weight loss strategies and dietary plans with these articles:

7-Day Fruit Diet for Weight Loss