Fruit fasts are marketed as an easy way to lose weight in a short amount of time. Most fruit fasting diets are intended to detox the body of accumulated toxins and waste products that contribute to weight gain and poor health. Eliminating heavier, processed foods from the diet gives the body's organs time to rest and heal, improving bodily processes and speeding up the metabolism. However, according to the Mayo Clinic, detox diets lack scientific validity and and may impose further health risks. Consult with a physician prior to initiating a fruit fast to address your individual needs.
Fasting
Fruit fasting involves eating a diet of primarily fruits for a short period of time, typically ranging between one to three days. Fasts lasting longer than a few days should only be conducted under medical supervision, as they carry health risks and adverse symptoms including nausea, constipation, headaches, dizziness or fainting from low calorie intake. A fruit fast differs from traditional water or juice fasting in that food is consumed versus only liquids. This could arguably be a safer way to detox, as the body's metabolism and digestive processes are not compromised and dietary nutrient intake may be higher. However, caloric and nutrient intakes are still too low.
Benefits of Fruits
Fruits are primarily a source of carbohydrates, which provide energy to the body to carry out mental and physical tasks. They are also rich in several vitamins and minerals including vitamins A in squash, C in strawberries and oranges and E in avocados. Fruits are also high in antioxidants which aid in the protection against and prevention of certain diseases and cancers. According to the Harvard School of Public Health, the dietary guidelines for fruit and vegetable intake is approximately five to 13 servings per day depending on individual needs. The average American intake is currently only around three servings per day.
Weight Loss
Fasting solely on fruits can help you lose weight because most fruits are low in calories and have little to no fat. According to the U.S. Department of Agriculture, one medium banana has only 108 calories and 0.4 g of fat. A cup of raw blueberries has only 84 calories and 0.5 g of fat. Weight loss is primarily about taking in fewer calories than you expend. Hence, in theory, any diet that restricts calories will help you lose weight. However, eating only fruits on a fast eliminates other essential nutrients from the diet, including protein and healthy fat. This may result in muscle wasting or loss, difficulty concentrating and nutritional deficiencies from poor vitamin absorption.
Fruit Flush Fast
Many fruit fasting plans do incorporate limited amounts of other foods to ensure a healthier nutrient intake and avoid feelings of hunger. A three-day fruit flush diet is outlined in the book "The 3 Day Fruit Flush Plan" by clinical nutritionist and entrepreneur Jay Robb. This diet plan involves an initial day of drinking only protein shakes every two hours followed by a dinner meal of a raw vegetable salad, lean protein and a healthy fat. The next two days of the detox plan has dieters eating only fruit every two hours for five meals followed by the same dinner meal as the first day.
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