Not only do fruits and vegetables contain essential
nutrients, but also typically they contain a low number of calories. Fruits and
vegetables are considered to be low-energy-density foods, so they can be
consumed in large amounts compared to other foods. Low-energy-density foods
contain high water and fiber content.
The
Fruit Flush is a three-day diet that requires you fast on fruits and
vegetables. The plan was created by Jay Robb and, besides weight loss,
purported benefits include more energy, less bloating and fewer digestive
issues. Since you are consuming a low number of calories on the diet.
Fruits
and vegetables are crucial to maintaining health, according to researchers at
the Centers for Disease Control and Prevention. People who eat a diet low in
fresh produce are at higher risk for cardiovascular disease, certain cancers
and chronic diseases including stroke.
Benefits
Efficient Elimination
The
fiber in fresh, whole fruits and vegetables helps your digestion and
elimination systems do their jobs. As the American Cancer Society points out,
many proponents of juicing suggest that you juice your fruits, but this robs
them of essential fiber. You can then eat the pulp, but it makes more sense
just to eat the whole fruit to begin with, since there is no benefit to
extracting the juice first. In the case of starchy, high sugar produce like
beets and carrots, the concentrated juice can pose a danger to diabetics.
Increased Nutrition
Fruits
and vegetables are packed with fiber, vitamins like A and C and nutrients like
potassium and folate. Vitamin A supports your immune system, helps support
vision and facilitates your red blood cells in storing and carrying iron,
according to researchers at the Linus Pauling Institute. The vitamin C in
citrus fruits and apples also supports your immune system as well as liver
health. Potassium and folate are important for brain health. The Centers for
Disease Control and Prevention recommends that you eat different colors of
fruits and vegetables to get the widest range of nutrients.
Disease
Reduction
Mark
Mattson, a scientist with the National Institute on Aging, states in a 2007
article on NPR.com that he believes limiting caloric intake improves the way
your body regulates glucose, which can help you avoid developing diabetes.
Basing his opinions on studies involving rats who were fed every other day, he
postulates that partial fasting may also protect against Alzheimer's and
Parkinson's diseases.
Increased Energy and Focus
There
is no scientific proof that detox diets or fruit and vegetable semi-fasts provide
any measurable, physical benefits. But, according to MayoClinic.com dietitian
Katherine Zeratsky, "Some people report feeling more focused and energetic
during and after detox diets." Whether this is due to the psychological
effect of doing something good for your body, a sense of being in control or
other factors is unknown. But, if eating and drinking only fresh fresh fruits
and vegetables one weekend a month or so inspires you to make positive changes
to your food and lifestyle choices, you may see measurable benefits to your
health in the long term.
Preparation
To
prepare for fasting on mostly fruits and veggies, you are instructed to drink a
protein shake every two hours for the first day of the plan. Dinner on day one
consists of three to six cups of vegetables, a serving of a lean protein and 1
tbsp. of olive oil.
Features
On
the second and third day of the Fruit Flush, eat one serving of fruit every two
hours, starting at 8 a.m. Examples of fruit allowed include mangos, bananas,
apples and berries. At 6 in the evening, you consume three to six cups of raw
vegetables along with ½ avocado. For days two and three, one protein drink is
permitted at night.
Considerations
Exercise
is not recommended on the Fruit Flush. Until you stop eating mostly fruits and
vegetables, you are not advised to participate in cardio or weight training.
Also, the weight loss you achieve during the diet is a likely result of water
and sodium loss. The weight is likely to creep back on once you stop the diet.
Warning
Detox
diets that require you follow an extremely restricted eating plan are not
proven to work. The kidney and liver effectively remove toxins from the body
through urine and stool. Toxin removal does occur by eating only fruits and
vegetables for several days, but detox diets can cause some serious side
effects, including dizziness, nausea and fatigue.
References
- Every Diet: Fruit Flush
- Diet Spotlight: Fruit Flush Diet Review
- CDC: Can eating fruits and vegetables help people to manage their weight?
- Mayo Clinic: Detox diets: Do they work?
- Centers for Disease Control: Fruit and Vegetable Benefits
- American Cancer Society: Juicing
- Dr. Ben Kim: Is Fasting One Day a Week Good for Your Health?
- NPR: Retune The Body With A Partial Fast
- Linus Pauling Institute: Vitamin A
- MayoClinic.com: Detox Diets: Do They Work?
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