A 14-day fruit diet is a fad diet that limits your meals to fruits while simultaneously cutting out vegetables, grains, meats, legumes, nuts and seeds. This fad diet is used primarily for cleansing the system of toxins and for immediate weight loss results. Consider that the weight can easily be gained back after the 14 days once you resume your eating habits, however; although this diet does provide beneficial vitamins, minerals, antioxidants and fiber. Speak with your doctor before starting a 14-day fruit diet --- this diet will restrict your intake of calories and protein.
Benefits of Fiber
Many fruits are low in calories and high in fiber. This fact contributes to the reason why individuals consume fruit when trying to lose weight. In "The Food Bible," author Judith Wills states that fiber, when combined with a sufficient amount of fluids, keeps you feeling fuller longer to prevent hunger. Apples and grapes contain pectin, which is a soluble fiber that helps regulate blood cholesterol levels and bowel movements. Berries, oranges, grapefruits and dried fruits are also fiber-rich fruits to include during these 14 days.
Benefits of Vitamin C
Citrus fruits are the richest sources of vitamin C. Citrus fruits include oranges, grapefruits, tangerines, lemons and limes. According to the Reader's Digest Association, vitamin C acts as an antioxidant that can help protect you against cancer, heart attacks and stroke. Antioxidants work by preventing cell damage caused by harmful toxins in your food and environment. Harmful toxins include herbicides, pesticides, pollution, tobacco smoke and other chemicals.
Sources of Carotenoids
Fruits provide carotenoids, which are pigment-like substances that give fruits their color. The yellow-orange pigment is called beta-carotene, which the body converts to vitamin A. Fruits with yellow-orange flesh include apricots, cantaloupes and mangoes. Lycopene and quercetin are found in red fruits such as watermelon and grapes. Carotenoids help lower your blood cholesterol levels and reduce the risk of heart attack and strokes.
Function of Potassium
Many fruits during your 14-day diet plan are high in potassium. This is an essential mineral that helps maintain a proper balance of fluids in your body. Potassium also plays a role in preventing water retention from an excess of sodium in your previous eating habits. According to the American Dietetic Association, a high potassium intake reduces the risk of developing high blood pressure. Eat ample amounts of potassium-rich fruits such as bananas, avocados, melons, apricots, peaches and dried fruits.
Considerations
Fruits are particularly vulnerable to worms, flies and insects. Most growers spray fruits with pesticides, herbicides or other chemicals to keep insects away from their crops. The residues of these pesticides can be a substantial health risk. According to the U.S. Environmental Protection Agency, health risks include birth defects, nerve damage and cancer. Fruits should be washed thoroughly or peeled before consumption.
References
- "The Food Bible"; Judith Wills; 1998
- "Foods That Harm Foods That Heal"; The Reader's Digest Association Inc.; 1997
- "The American Dietetic Assocation's Complete Food and Nutrition Guide"; The American Dietetic Association; 1996
- EPA: Health Problems Pesticides May Pose
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