Weight loss is arguably one of the most widely discussed topics in print media, on talk shows and among friends and co-workers. People are interested in loosing weight--and losing it quickly. A popular weight loss method is the fruit and vegetable diet. The diet promotes quick weight loss but can set you up for weight gain without the proper precautions.
How It Works
The fruit and vegetable diet promotes rapid weight loss by filling you with low calorie options. The goal is to reach nine servings of fruit and vegetables daily within a week or two, with five from the vegetable group and four from the fruit group. Over the week you gradually replace the food you normally eat with the fruit and vegetable options. You continue to eat the nine servings of fruits and vegetables daily until the desired weight loss is achieved.
Eating low-calorie fruits and vegetables allows you to eat more often and avoid crashes and temptations between meals. Stave off hunger by crunching on carrot sticks or apple slices or beat the heat by popping frozen blueberries. By making fruits and vegetables the center of your meal plan, you can eat more and eat more often. After reaching your goal, you can maintain the weight loss by eating five to seven servings of fruit and vegetables daily.
There are health benefits as well. Fruits and vegetables are rich in nutrients and fiber. Eating a fruit and vegetable diet is proven to lower cholesterol and blood pressure. Studies show these foods reduce the risk of some types of cancer, stroke and heart disease.
As good as they are, fruits and vegetables are not as satisfying as carbohydrate or protein rich meals. You may feel hungry within an hour or two of eating a vegetable and fruit only meal, which makes it more tempting to binge on forbidden foods.
Not all fruits and vegetables have equal weight loss benefits. As noted by Travis Van Slooten, founder and editor of Men's Total Fitness, avocados are high in fat and bananas and grapes are high in sugar. Eating these in moderation is fine but eating too many can derail rapid weight loss. To gain the full benefit, eat fruits raw and vegetables raw or steamed. Adding high calorie salad dressing, butter or oil eliminates all the benefits of eating the low calorie option.
Set yourself up for success by preparing your meals and snacks in advance. Fill baggies with servings of raw veggies and fruits that are washed, cut and ready to eat.
Don’t limit yourself to fruits and vegetables only. Doing so is the same as guaranteeing failure. Avoid falling victim to sudden cravings by adding small quantities of your favorite starches and proteins into your meal plan.
Increase your willpower by adding variety. If you have strawberries for breakfast, enjoy a melon for lunch.