Follow a diet of only eat fruits and vegetables for a week and exercising how much weight I will lose. As strange as it may sound, hunger is not the problem. This diet has nothing to do with the portion of food but control the mind about whether the stomach is filled.
By doing a diet that only eats vegetables and fruit for a week, it is not surprising that you will definitely lose weight. But such a diet is not recommended, why? The diet you are doing is very extreme in cutting calories and does not match complete and balanced nutrition rules.
By eating only vegetables and fruit means that you only consume carbohydrates, vitamins, minerals, fiber, and water. But you’re not getting enough protein and fat unless you’re still eating avocados (which contain a fair amount of omega 9 fatty acids).
The recommended weight loss for people with a healthy diet is around 2-4 kg/month, by following a complete and balanced nutritional diet, plus regular, measurable, and continuous exercise, so that a calorie deficit of 500 calories/day is expected.
The goal is that there is no yo-yo effect (weight loss is very fast, and will return to its original weight, even exceeding its original weight quickly), and the burning of fat mass that occurs is also followed by the formation of muscle mass so that the body does not look slack.
If you still want to lose weight a week only eat fruit and vegetables, you should do a diet with complete and balanced nutrition, regular, measured, and continuous exercise.
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What the experts say when dieting only eats fruit and vegetables for a week
You may feel energized but weak. Plus, after a week of paying close attention to the food you eat, you’ll feel more aware of your overall diet. You’ll find that you’ve managed to break bad habits like taking processed granola bars for breakfast and frozen meals for lunch.
In fact, one week you can live fruitarianism and it helps you not to eat excessively processed foods from then on. However, it is not recommended that you follow a 100% fruitarian diet all the time. As with most diets that already exist, everything must be adjusted to your needs.
Certified nutritionist Dana James says that while fruitarianism is better than the standard American diet, which is packed with over-processed foods, it’s far from ideal.
In the long term, the disadvantages of this diet can be very significant. The sugar from too much fruit shakes blood sugar levels, which can lead to lethargy, cravings, lack of concentration, a disrupted microbiome, and more, he says.
Plus, it’s impossible to get complete nutrition from just fruits and vegetables for a week. You need to supplement with protein powder, B complex, omega-3, iron, zinc, vitamin D, and iron suggests James.
Leveque himself agreed with what James said, explaining, “I really don’t like this diet. The benefits do not outweigh the drawbacks, including deficiency of amino acids, fatty acids, vitamins, and minerals, increased fructose metabolism, tooth decay, and increased cravings for snacking.
More importantly, a fruitarian teaches to listen more to the body’s needs. Also to take care of it. To pay attention to it. At least if you live a week being a fruitarian in a month it can refresh your life.
Fruit Diet, Really Don’t Need to Eat Anything Else?
A healthy diet is to eat more fresh vegetables and fruit and balance the portions of other staple foods. However, most people choose a diet by only drinking water and eating fruit for a diet to lose weight quickly.
The reason, they think the fruit contains few calories so they believe to lose weight. Even so, is a diet with fruit alone safe for the body?
What is a fruit diet?
Just as the name suggests, the fruit diet is a type of vegan diet that focuses on consuming more fresh fruits. This diet is also known as the fruitarian diet. The choice of fruit for your diet is up to you, but usually preferred fruits that make you full longer such as avocados, apples, pears, and bananas.
Low-sugar fruits, such as the berry family (strawberries, raspberries, blackberries), watermelon, and kiwi are also good choices to help you lose weight.
During this diet, you are only allowed to eat fruit at breakfast, lunch, and dinner for at least three days.
You are also advised to drink 12 bottles of water every day and avoid drinking tea, coffee, and other flavored drinks. Interestingly, you do not need to do any exercise while you are eating fruit for this diet.
Benefits of a diet with fruit
It is undeniable, fruits offer a myriad of health benefits for the body. Fruit is a good source of fiber, vitamins, and minerals. Fat and calories are also low compared to other types of food.
The fiber in fruit is useful to help lower blood cholesterol and can help smooth bowel movements, so you avoid constipation (constipation).
Fruits are also rich in antioxidant compounds, such as flavonoids, vitamin C, and anthocyanins, which protect the body from free radicals that come from inside or outside the body. So, you avoid diseases such as cancer.
Fruit can help protect body cells from damage and can also help rejuvenate cells and tissues in the body. So, the consumption of fruit helps prevent you from aging.
Therefore, regularly eating fruit every day can make your body fitter. Keep you from the risk of various diseases and health problems thanks to its abundant nutritional and nutritional content.
A fruit diet is good for weight loss because fruit fiber can make you full longer. Eating a bowl of strawberries will keep you full longer than eating a bowl of minced meat.
Read also: Diet For Inflamed Intestines
Only eating fruit for a diet is not necessarily healthy
Basically, eating fruit for the diet is not prohibit. In addition to losing weight, increasing eat fresh fruit has also proven beneficial for overall body health.
You have to worry about the portions. Any fruit still contains calories and sugar even though it is low. Eating too much sugar causes blood sugar levels to spike. Increased blood sugar levels are also not good for long-term health.
A diet with fruit alone can increase your risk of developing diabetes. Although it’s very unlikely to get diabetes from eating fruit, you still need to pay attention to this risk.
You need to remember, the high sugar intake from the fruit and vegetable diet before and after.
On the other hand, this type of diet considers not so ideal. Because eat fruits and vegetables does not fulfill nutritional variations. Indeed, fruit is enriched by a variety of vitamins and minerals that are important. But, unfortunately, fruits lack protein content.
Fruits also do not contain as many essential fatty acids. Also, amino acids as are found in meat, nuts, and seeds. You may experience certain nutritional deficiencies due to a fruit diet.
Lack of protein, for example, will make your muscle tissue weaken. Inadequate intake of the mineral calcium can increase your risk of developing bone diseases, such as osteoporosis.
Lack of iron makes you more susceptible to experiencing Tired, Weak, Lethargic due to anemia.
Eating too much fruit can also cause your digestive system problems. Starting from flatulence, gas, cramps, continuous gas, to diarrhea you may experience.
Safe rules for eating fruit for diet
Eating fruit for the diet is okay. The balanced nutrition guidelines issued by the Ministry of Health recommend eating 5 servings of fruit and vegetables per day.
One serving is equivalent to one medium-sized fruit, such as one medium orange, one banana, or one medium apple. It’s also important to vary the type of fruit you eat.
In addition, do not forget the intake of other nutrients from other food sources. How to eat a healthy diet is to always make sure you get different types of healthy food with a variety of nutrients.
This is important so that all your nutritional intake is balanced—nothing too much and nothing lacking. That way, you can live a healthier life.