The raw fruit diet is like almost any other fruit diet, in that you only eat fruit -- as well as some vegetables, nuts and grains -- in their raw form. Most fruit diets prompt weight loss, sometimes a significant amount, but they're usually followed for other reasons, namely as a way of "detoxifying" the body.
Caloric Deficit
Before delving into the raw fruit diet itself, it's best to at least touch on what it takes to lose weight. To shed excess pounds, you must generate what's known as a caloric deficit. It takes a deficit of 3,500 calories -- no matter your age, gender or weight -- to lose 1 lb. of fat. For example, a deficit of 500 calories a day promotes a loss of 1 lb. every week. If you reach a deficit of 1,000 calories, you're now looking at a loss of 2 lbs. in the same amount of time.
Raw Fruit
Eating predominantly raw fruit cuts a significant number of calories from the diet. Even when only 75 percent of your diet is made up of fruit, you're not taking in a lot of calories. Just look at the energy content of an apple, which is roughly 50 calories. You're lucky to take in 900 to 1,000 calories a day eating just fruit. If your current daily caloric need is 2,200 calories, you're generating a deficit of 1,200 calories a day, which is equivalent to almost 2 ½ lbs. a week, or 10 lbs. a month.
Water Weight
During a raw fruit diet, most people experience an excessive level of urination, so you may notice even greater result in terms of weight loss. But a portion of it is only temporary. Any weight loss from a loss of water weight will return as soon as you go back to a regular diet.
Warning
According to the experts at Mayo Clinic, any diet that promotes a safe and effective weight loss must draw from all food groups. The raw fruit diet doesn't fall within this guideline. You're cutting almost all other foods from your diet, which can lead to nutritional problems, particularly when it comes to vitamin B-12, vitamin D, calcium, iron and riboflavin. Raw fruit diets are also lacking in protein. Even if you include nuts in your plan, you may be not be getting enough of the macronutrient.
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