The fruit and protein diet is rapidly gaining in popularity as it enables you to lose weight by eating a combination of fruit and protein for three days in a row. As fruit has a low glycemic index, this three-day diet naturally reduces your intake of carbohydrates so is low carb, but provides sufficient fibre and protein to curb your appetite. Protein also helps to speed your metabolic rate.
The fruit and protein provides energy for daily activities and exercise, and promotes fat loss rather than muscle loss. A fruit and protein diet also helps to reduce feelings of bloating and promotes flushing of excess fluid.
Some people who have followed a fruit and protein diet have lost as much as 9 pounds during their three-day restricted eating pattern, but most people lose in the region of 4 pounds.
How to follow a fruit and protein diet
Fruit is the mainstay of the diet and can be eaten as a snack or as part of a meal. Major on low glycemic fruits such as apples, berries, cherries, pears, grapes, grapefruit, kiwi fruit and melon, rather than lots of bananas. Although the following are not fruits, we also recommend including them in a fruit and protein diet to make meal planning easier, and because they are classed as SIRT foods which boost your metabolic rate: arugula/rocket, asparagus, broccoli, celery, cucumber, cauliflower (eg to make cauli rice), globe artichoke, lettuce, mushrooms, sweetcorn and herbs such as fennel, garlic, basil, rosemary and parsley.
It’s good to know that tomatoes and avocado are both classed as fruits, too!
The most popular way of following a fruit and protein diet is to drink protein shakes several times during Day One, and then only eat fruit on Day Two and Day Three.
Another way of following a fruit and protein diet is to have three meal replacement protein shakes on all three days, and have additional fruit as a snack whenever you feel hungry.
Yet a third way of following a fruit and protein diet is to combine high protein foods, such as beans, yogurt, cottage cheese, nuts, chicken, fish, eggs, turkey and lean beef with fruit.
For example, you could have:
- raspberries and Greek yogurt
- Parma ham with melon balls
- ham and fig salad
- grilled grapefruit
- banana and yogurt smoothie
- watermelon and yogurt
- kiwi and yogurt smoothie
- eggs with turkey bacon
- freshly squeezed orange juice plus a side of fresh strawberries
- roast chicken, tomato and avocado salad
- chicken with mango salsa
- mixed bean salad with bell peppers
- cottage cheese with sliced pear and flaked almonds
- arugula/rocket and pomegranate with tuna salad
- tomato omelette
- mushroom omelette
- guacamole with celery crudité
- duck with toasted hazelnuts and red peppers
- pork with baked apple
- salmon with roast tomatoes and olives
- fish with a caper butter sauce and arugula/rocket
- grilled globe artichoke hearts with mozzarella and tomato
- BBQ meat with broccoli and sweetcorn salad
- tomato soup
- beef and tomato soup
- peaches with raspberry coulis
The options are quite varied. Avoid alcohol and drink plenty of fluids (eg water, tea, herbal tea) during your three-day fruit and protein diet.
Aim to exercise every day – brisk walking is ideal to provide an even greater metabolism boost.