Obesity is one of the problems caused by unhealthy lifestyle or certain diseases. Losing weight is very important for greater health and elimination of diseases. Weight loss should be done with a basic diet and under the supervision of a doctor. The fast weight loss diet for each person should be designed according to factors such as gender, level of mobility, specific diseases, and height and weight. Some people, with impatience and lack of knowledge, start taking short-term five-day or seven-day diets. These diets are a fixed diet that does not consider the individual’s physical condition. One of these diets is the weight loss diet with fruit in five days. In this article, we are going to talk about the fruit diet and examine its advantages and disadvantages. Stay tuned to the end of the article.
What is 5-day Fruit diet?
In this slimming diet, you have to use only fruits for 5 days. Of course, eating vegetables and seeds such as flour and rice flour is also allowed, but the amount should be small. In fact, more than 70% of your calories should come from fruits. You can also consume fruits as dried fruits, but you cannot cook fruits or vegetables. In general, it is forbidden to eat any cooked food in this diet. The use of supplements is not prohibited in this diet. Smoothies and non-industrial juices can be used in this diet. Some foods such as tomatoes, bell peppers, avocados, cucumbers and olives are classified as fruits and you can use them in this diet. Materials such as coconut milk or almond milk are also used in small amounts in this diet due to their fruit and nuts origin.
An example of a weight loss diet with fruit consumption
To learn more about the five-day weight loss diet with fruit, we describe an example of this diet during one day. This diet should last for five days, try to use different fruits and vegetables throughout the day.
Breakfast: using coconut milk with dried fruits
Snack: a handful of nuts such as almonds and hazelnuts
Lunch: A smoothie of banana, apple and some mint with a bowl of seasonal salad
Snack: avocado, berries and grapes
Dinner: Cabbage, lettuce, tomato, cucumber and bell pepper with spices such as salt and pepper and olive oil.
Dessert: nuts like almonds or pistachios or a handful of dried fruits
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The benefits of a weight loss diet with fruit
Every diet has its advantages and disadvantages. The five-day weight loss diet with fruit is like all other diets. One of the benefits of this diet is detoxification of the body by eating fruits. A few calories enter the body as a result of the fruit slimming diet, which leads to a lot of weight loss. Vitamins supplied to the body and improvement of skin and hair quality are followed by hydration. Fruits have no fat and contribute to more heart health. In this diet, by eating fibers that are not absorbed by the body, there is a feeling of fullness and the digestive system works well. Those who suffer from constipation will improve to a great extent by taking a fruit diet.
The risks of a weight loss diet with fruit
Since the weight lost with the fruit diet is lost in a short period of time, it can be easily returned by returning to the previous lifestyle. To lose weight with a diet, you must stick to the diet for a long time. The biggest drawback of this diet is its extreme limitation. You cannot provide enough protein in the fruit diet. Iron and calcium in the body are greatly reduced by not consuming meat and dairy products in this diet. Not eating protein, in addition to not meeting the body’s needs, causes fatigue and weakness. Loss of body muscle tissue instead of fat is another risk that threatens the followers of this diet.
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High amount of sugar in the fruit diet
Another danger of a weight loss diet with fruit is its high sugar content. Fruits contain a lot of sugar called fructose. Some fruits have more sugar than others. Juice and dried fruit have more sugar than normal fruit. In addition to sugar, fruit carbohydrates also release blood sugar. This amount of sugar is dangerous for people with diabetes. Most people who are overweight are at risk of developing diabetes and should not follow this diet.
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Dental damage during this diet
Tooth decay is another risk that affects people with a fruit diet. Research shows that eating too much fruit damages tooth enamel. Fruits contain both sugar, which is harmful to teeth, and the acid of acidic fruits, such as citrus fruits, damages teeth. Not eating dairy products causes the body to not get the calcium it needs. Calcium deficiency leads to weak teeth and the risk of osteoporosis. Fruit diet is not recommended at all for elderly people due to weak bones.
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Lack of necessary ingredients in this diet
Malnutrition is another disadvantage of fruit diet. Despite fruits having carbohydrates, this amount is not enough to meet the body’s needs completely. Useful fats and protein also have no place in this diet. The body may not be able to tolerate this amount of nutrient deficiency and damage to the human brain.
Proper use of fruits
Forbidding people from taking a five-day slimming diet with fruit does not mean forbidding eating fruit in general. Including fruits and vegetables in a slimming diet helps a lot in losing weight. Try to use salad or vegetables with your daily meal. Using fruits as a dessert is also useful. Fruit consumption should be accompanied by appropriate and sufficient consumption of carbohydrates, proteins and useful fats.
Conclusion
Slimming diet by consuming fruit in five days is one of the short-term weight loss diets. Consuming fruit by itself is beneficial and improves the digestive system and provides vitamins. But these diets are done in the short term and are not tailored to anyone’s individual characteristics. Taking short-term diets do not have a good effect because the diet must be continuous. Continuous consumption of fruit and not consuming other substances in the long term has many consequences. Slimming diet with fruit causes weight loss, but by not providing nutrients to the body such as necessary protein and carbohydrates, it causes fatigue, hair loss and muscle wasting. The diet should be followed for a long time and the lost weight can be quickly returned with the five-day fruit slimming diet.
