Famed for its combination of flavor and nutrition, fruit is popular as a between-meal snack or low-calorie dessert, but these juicy treats can be the focal point of some eating plans. Temporary fruit diets, boasting a menu of mostly or entirely fruit, can encourage weight loss and give the body a much-needed break from less healthful fare. A 10-day fruit diet offers benefits as well as drawbacks to consider before embarking on this sweet cuisine.
Function
A common function of a 10-day fruit diet is to help shed unwanted pounds. Because most fruit is low in calories but high in hunger-slaying fiber and water, a fruit-based diet may naturally lead to a lower calorie intake, resulting in weight loss. Even if weight reduction isn't a primary goal, individuals may embark on a 10-day fruit diet to boost overall health and gain the nutritional benefits fruits offer. As the Centers for Disease Control and Prevention explains, the vitamins, minerals, antioxidants and fiber contained in fruit can protect against chronic health conditions such as cancer, diabetes, stroke and cardiovascular disease; a 10-day fruit diet provides an abundance of these disease-fighting substances.
Types
Although a variety of eating plans can comprise a 10-day fruit diet, most such diets feature multiple daily meals of fresh fruits such as melons, grapes, bananas, apples, pears, oranges, grapefruit, cantaloupe, berries, nectarines, peaches or plums. Some fruit diets may allow small amounts of non-fruit items such as vegetables, lean protein or nutritional supplements. Other versions of the diet permit only fruit. Additionally, some 10-day fruit diets advise a "mono meal" eating style, in which you consume only one type of fruit per meal or per day.
Benefits
On a 10-day fruit diet, the elimination of high-sodium processed foods may contribute to a rapid loss of water weight--which may be helpful for individuals seeking a slimmer appearance in a short amount of time. A high intake of fruit also yields benefits such as decreased bone loss, lowered risk of kidney stones, improved cholesterol profiles, protection against certain cancers, reduced risk of coronary heart disease and improved blood pressure, according to MyPyramid.gov. In addition, the high levels of vitamin C found in fruit can improve immune function and aid the repair of body tissues--making a 10-day fruit diet helpful for maintaining or regaining physical health.
Considerations
Despite its potential benefits, a 10-day fruit diet may be difficult to adhere to, both physically and socially. According to the FreedomYou website, eating solely fruit can lead to intense hunger pangs and cravings for fat, sugar and salt, particularly during the first few days of the diet. In addition, a fruit diet can produce unappealing side effects such as a coated tongue, odorous breath and intermittent weakness--the latter of which may interfere with day-to-day life. Because fruit is not always available in food-centered social settings, maintaining a fruit diet can pose a challenge if you attend social functions or order meals at restaurants.
Warning
Although a temporary fruit diet is unlikely to cause problems for healthy individuals, subsisting entirely on fruit for longer periods may result in nutritional deficiencies and health challenges. According to the Dr. Ben Kim website, long-term adherents of fruit diets can face deficiencies in vitamin B-12, vitamin D, zinc and essential fatty acids. They may also experience dental decay, muscle loss, fatigue, osteoporosis, hair loss, weakened nails and skin problems. Due to the high sugar content of fruit, individuals with blood sugar disorders may have adverse reactions to a fruit-only cuisine; diabetics and others with insulin problems should consult with a physician before embarking on a 10-day fruit diet.
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