The amazingly simple 7-Day Fruit and Vegetable Diet is safe, nutritious, allows you to eat plenty of food, yet you can lose up to 6 pounds in just one week. There are no calories to count and no side effects.
Understanding the fruit and vegetable diet plan
You can set an easy-to-meet one-week goal for your initial weight loss. And you should be so pleased with the results that you’ll find it easy to stick to the tasty diet until you reach your desired weight.
You can even go off the diet and then back on whenever you want to shed additional weight. The diet will also allow you to eat certain foods that many people mistakenly assume to be fattening.
There are no complicated measurements and no calories to count, we’ve done this for you already. You should not expect to lose all those extra pounds in a few days, but the diet will get you safely off to a good start.
It’s an excellent way to change your eating patterns for life so you stay healthy and slim for good. It provides approximately 1200 calories a day, enough to prevent dizziness or any other side effects and few enough to help you lose weight steadily.
Every pound of stored fat in the body has a value of 3500 calories, and for every unwanted pound, you will have to use up 3500 calories or eat 3500 calories less.
You can lose about 6 pounds in 7 days if you are very heavy. If you are moderately overweight, you’ll still lose weight but not as much. The amount you drop a week will decrease as you near your desired weight.
Can fruit and vegetables reduce weight?
Fruits and vegetables give you the vitamins and minerals you need for a beautiful complexion while they help you to lose weight.
The stomach has no brains. It is content to be filled with almost anything. It is your brain, controlling your appetite, which dictates your diet. And if your brain is accustomed to choosing junk foods, soon only junk signals that you are satisfied with.
With a little forethought, this can be changed. Keeping your stomach satisfied with fruit and vegetable friends is a big help in fighting the temptation to cheat with the fattening foods which are your enemies.
But there are other important benefits to be derived from learning to enjoy vegetables and fruits.
Many of the green and leafy vegetables are natural diuretics; that is, they help to drive fluids through the body mechanism and so contribute to weight loss.
Vegetables and fruits are natural sources of vitamins. If you eat plenty of them and vary them continually from day to day, you will inadvertently take in most of the vitamins and minerals your body needs for maximum nutrition and good health – which leads to vigor, vitality, much less fatigue.
If you really want to lose weight you have to face the fact that there is no room for a lot of sugary, starchy foods in your menu.
But natural sugars, such as sucrose, glucose, lactose, etc., are not only lower in calories but are also satisfyingly sweet. And they are readily available in fruit.
Fruit intake, however, is limited during the first 5 or 6 weeks of your slimming program – the time when you are going all out to lose weight.
Fruit and vegetable diet meals
Every meal in the diet should start with a piece of fruit.
The sugar in the fruit goes right into the blood and travels to the brain in less than five minutes. As soon as the sugar reaches the brain, a signal is given that your hunger is appeased, and your desire for food is turned down.
The daily menu should also include two cups of skim milk fortified by vitamins A and D or plain yogurt. You can eat as much as you like of any vegetable marked with an asterisk (*). They are mostly water, and can also be used as snacks.
Coffee and tea without sugar are fine with all meals, and you can add some skim milk to them. Diet soft drinks are allowed, but no alcohol.
To start each meal, have one of the following fruits: ½ grapefruit, ½ banana, 1 pear, 1 orange, ½ cup orange juice, 1 nectarine, 1 peach, ½ cup of any kind of berries, ½ cup fresh fruit salad, ⅛ cantaloupe, ⅓ cup applesauce, ½ cup unsweetened apple sauce, 2 fresh apricots, ½ cup grapefruit juice, ¼ cup grape juice, 2 prunes, ¼ cup prune juice, 2 tablespoons raisins.
- 1 cup breakfast cereal, skim milk, 1 slice toast with 1 teaspoon margarine.
- 30g Swiss cheese, 1 slice whole-wheat toast with 1 teaspoon margarine.
- 60g cottage cheese, 1 slice toast.
- 1 poached egg, 1 slice toast with 1 teaspoon margarine.
- 60g cottage cheese, 1 slice of toast, 1 teaspoon margarine.
- 1 fried egg, 2 slices lean bacon, 1 slice toast.
- 2 slices toast with 2 teaspoons of honey.
- Chicken salad (110g) on one slice toast, raw tomato*.
- 1 tuna salad sandwich (110g) on one slice toast, dill pickle, celery*.
- 1 ham sandwich (60g ham), 2 slices bread, mustard, cucumber, and green pepper strips*.
- Smoked salmon (60g) on rye bread, lettuce, chives, and tomato salad* (no dressing).
- Two slices French toast (bread dipped in beaten egg, then fried).
- Chef’s salad: 30g each of ham, Swiss cheese; and salad greens, tomato wedges with 1 tablespoon salad dressing (any kind), 1 dinner roll.
- 1 cup plain yogurt, 2 rye crispbreads.
- Asparagus spears*, jam omelet (one egg, 2 teaspoons jam), ½ slice bread.
- Turkey or chicken sandwich (2 slices turkey or chicken, 1 slice bread), watercress and cucumber strips*.
- Steak (90g cooked), cauliflower*, broccoli*, tomato*, watercress* salad with 1 tablespoon salad dressing (any kind), celery*, one slice bread.
- Roast chicken (¼ chicken without skin), ½ cup cooked carrots, mixed green salad* with 1 tablespoon dressing (any kind), ½ slice bread.
- Lean fish steak (125g), stewed tomatoes*, plain spinach*, and one medium boiled potato, lettuce salad* with one tablespoon dressing (any kind), ½ slice bread.
- Veal (90g), zucchini*, sauteed in 1 teaspoon oil, parsley, ½ cup rice, with watercress* salad, 1 tablespoon dressing (any kind), ½ slice bread.
- Fish (125g), and plain spinach*, 1 small baked sweet potato, lettuce* with 1 tablespoon salad dressing (any kind).
- Fish (125g) baked in wine, ½ cup peas, spinach*, tomato slices* with chopped parsley*.
- Shish kebab (90g lamb), ½ cup rice, mixed green salad* with 1 tablespoon salad dressing (any kind).
- Sauteed liver (90g), 2 slices toast, grilled tomatoes*.
- Consomme with 1 tablespoon cooked pasta, sauteed prawns (125g), broccoli*, and sliced tomatoes with 1 teaspoon of salad dressing (any kind).
Minor substitutions, such as a similarly portioned serving of chicken where the diet calls for veal, are fine and will not interfere with the diet’s nutritional balance. However, for the first 7 days of the diet, you are probably best sticking as closely as possible to the menus.
3-Day fruit diet
This refreshing 3-day fruit diet is something different. It is low in calories (under 500 calories per day) so it must only be followed for 3 days at a time. But you can repeat the diet every couple of weeks if necessary.
It is full of fresh, natural, and inexpensive foods; it is fast-acting and absolutely delicious. As well as tree fruits like oranges, apples, mangoes, peaches, and plums, there are several vine fruits and vegetables such as passionfruit, rockmelon, and cucumber.
To add more substance to the diet we have also included chicken, ham, and prawns – with lots of succulent, crisp salad greens.
You drink two liquid meals and eat two crunchy meals on each of 3 days. Unlike many crash diets that restrict you to a couple of foods and don’t give the necessary nutrition, our diet is designed to give the protein, minerals, and vitamins your body requires.
If you are very overweight you can lose 5 pounds in the 3 days. But check with your doctor before you start.
- Sweet and Savoury: Large slice of rockmelon (about ¼ of average-sized fruit) and 2 thin slices of lean ham.
- Strawberry Surprise: ½ rockmelon with a center filled with strawberries and fresh orange juice.
- Seafood Special: ½ avocado pear (sliced), mixed with lettuce and 50g prawns, with 1 tablespoon low-calorie dressing.
- Tropical Bowl: 1 slice pineapple, 2 kiwi fruit, ½ mango or 2 plums, 1 passionfruit or 1 peach, 2 – 3 tablespoons natural yogurt.
- Crunchy Bowl: 10 dates, 1 sliced apple, 3 celery stalks, 50g diced Edam cheese.
- Sweet and Sour Salad: large salad – lettuce, cucumber, pineapple, and 50g lean ham. Dress with lemon and fresh herbs.
- Chicken a l’orange: 100g roast chicken, segments of 1 orange, watercress, 8 black grapes.
- Citrus Fruit Mix: 100g cottage cheese mixed with segments of grapefruit, ¼ cucumber, few crushed mint leaves.
- Magic Mix: Whisk together 600ml of milk, the juice of 1 large orange, 1 egg, and 1 dessertspoon olive oil. This is enough for 2 large glasses, so keep some in the fridge to drink the next day. Add sweeteners to taste but only if you must. This drink gives you the nutrients you need – protein and vitamins from the egg, minerals from the milk, vitamin C from the orange, and fat from the oil.
- Thick Shake: To a carton of natural yogurt add 1 sliced banana or 1 sliced peach or 6 chopped strawberries, plus 1 teaspoon honey and 1 dessertspoon wheatgerm. Whisk it all up in a blender – it’s packed with vitamins and minerals. If you don’t have a blender you can still get the same results. All you have to do is mash fruit to a pulp and whisk into the yogurt, then add other ingredients. Makes 1 glass.
Benefits of eating a high-fiber diet rich in fruits and vegetables
There’s a lot more to dietary fiber than most of us might think.
More of us are now aware of the benefits of including fiber in our diets to help protect against various cancers, lower cholesterol, and control blood glucose levels, but the scientists are keeping one step ahead.
There are many substances in the fiber family that are causing interest among researchers nowadays.
Resistant starch and short-chain oligosaccharides are the latest ones to join soluble and insoluble fiber, and they are showing promise in promoting health and actively fighting disease.
Whole grains, wheat bran, and the skins of fruit and vegetables have been known for some time to offer a good source of insoluble fiber, reducing the risk of colon cancer, according to a number of studies.
Soluble fiber, from fruit and vegetables, legumes, and products such as oat bran, has been found to lower cholesterol levels, control blood glucose, and aid in weight loss.
Recent research has revealed that resistant starch, found in cold cooked potatoes, cold cooked pasta, and under-ripe bananas may have some beneficial effects for people with intestinal problems.
And those oligosaccharides are proving to be great pathogen scavengers, often doing a better job than antibiotics in gastrointestinal infections.
These are found in such foods as garlic, onions, tomatoes, artichokes, and bananas.
One of the factors that emerges from all the research is how it is important to obtain all the different kinds of dietary fiber and fiber-like compounds.
What they have in common, it seems, is that they are not digested in the small intestine. When they arrive in the colon, where there are no digestive juices, it is up to bacteria to break them down and in doing so it has been found the products of this breaking down process are beneficial.
And, by the way, it is said if they create a little wind you know they are doing a really good job.
Studies show some kinds of fiber shorten the transit time of food in the gut, some proliferate healthy bacteria and others produce useful compounds such as short-chain fatty acids like butyrate.
Effects discovered so far have been to protect the liver by alleviating toxic load, reducing blood pressure, enhancing protection against colon cancer, the production of nutrients, and promotion of calcium absorption.
It certainly makes the fruit and vegetable diet look appealing.