Fruit and Vegetable Diet - key to weight loss success

Before you think I am asking you to become some sort of Vegan and only eat plants for the rest of your life—stop!! The last thing in the world that I want you take away from this article is that my fruit and vegetable diet means that meat—oh, that sweet, juicy and oh so tasty meat!!—needs to be excluded from what you eat. No, in fact, that would actually be a bad idea because we need the proteins and nutrients found in meat to succeed in our “Total Fitness Plan”.

Equally true, however, is that we need other vitamins and nutrients from fruits and vegetables in order for everything to work properly. Unfortunately, because plants just don’t seem to taste as good as meat, we slack on our fruits and vegetables. So, I am now going to say a few things about my fruit and vegetable diet so that you have a better understanding of what I mean and how it can help you attain your weight loss goals and lead a healthier life.

Establishing a fruit and vegetable diet simply means to eat a minimum of 2-3 servings of fruits and 4-5 servings of vegetables each day. Sticking to these minimum requirements is an essential component to your weight loss success. They have fewer calories and tend to leave you satisfied so that you are not as likely to “pig out” on a bunch of foods that are bad for you. They’re also loaded with nutrients as they contain water, vitamins, fiber and minerals.Keep in mind these recommendations are minimum requirements to your successful weight loss. For optimum health and maximum weight loss, you should strive for a fruit and vegetable diet with nine or more servings of fruits and vegetables. Eating nine or more servings will not only fill you up and prevent you from overeating unhealthy foods, but will also reduce the risk of several forms of cancer. If the thought of eating nine or more servings overwhelms you, start out slow and aim for the minimum requirements when you begin.

FruitsYou may have heard that fruits aren’t the best to eat when following a weight loss plan because of their sugar content. While it’s true fruit contains fructose, a simple sugar that is easily converted to body fat, the benefits of eating fruit far outweigh their sugar content. Some fruits, however, are better than others in terms of their fructose content and overall nutritional value. The best fruits to include in your fruit and vegetable diet are:

-strawberries
-apples (green contain the least sugar)
-blueberries
-grapefruit
-pears
-oranges
-boysenberries
-papaya
-cranberries (including cranberry juice)
-blackberries
-guava
-cantaloupe
-The following fruits contain the most sugar and should be eaten less frequently:
-grapes
-bananas
-dried fruit
-coconut (also contains a fair amount of fat)
-dates
-canned and processed fruit

Final notes on fruit...Raw fruit is always the best in terms of nutritional value. If you need to "alter" fruit in anyway, cooked, baked or steamed is better than boiled. Boiling lowers the nutritional value. Fruit juice does count as a fruit but contains less fiber than fruit itself so fruit is preferred over fruit juice. Vegetables, like fruits, are rich in nutrients. They have one main advantage over fruits: they are a complex carbohydrate. Your body doesn't convert complex carbohydrates into fat as easily as fructose (or simple sugars). Vegetables also tend to be lower in total calories than fruits so you can eat to your heart's content without any affect on your weight loss goals. Vegetables also lower your risk of various cancers and heart disease. Finally, like fruit, vegetables are best eaten raw or steamed (without oil or butter). Some vegetables are better than others. The best vegetables to incorporate in your fruit and vegetable diet are:
-green beans
-broccoli
-carrots
-mushrooms
-celery
-cabbage
-lettuce
-onions
-tomato
-zucchini
-turnip greens
-turnips
-artichokes
-alfalfa sprouts
-brussels sprouts
-collard greens
-leeks
-eggplant
-kale
-okra
-scallions
-summer squash
-spinach
Avocado should be limited or avoided as a part of your fruit and vegetable diet due to its high fat content. You should also avoid canned and processed vegetables.

Now see, none of that was too painful now was it? Honestly, the fruit and vegetable diet is like anything else that is good for you but not necessarily exciting or rewarding: it just takes some getting used to. Work is good for us but we don’t really like it. We have to condition ourselves to get up every day and put our time in. And, if we stick at it and keep plowing forward, our income improves and our lives get better. The same is true of a fruit and vegetable diet. Good things will come of it and you will feel better about yourself and your life if you stick with it!

Stay on with your Fruit Diet

Because the digestive system is still active and you have drastically reduced caloric intake, for the first few days on a fruit diet you may experience intense hunger. Hunger is good! Welcome it like a friend, as it is a sign that the body is turning to your body fat for energy, which translates into weight loss. Face the fear of hunger with courage. Show who’s in control. What a glorious joy it is to overcome hunger’s control over your life. That victory and the confidence that follows it will lead to a lifetime of weight management and good health.

A 30-day all-fruit diet will provide a benefit similar to juice fasting and is a great alternative. However, eating a fruit diet made up exclusively of fruit takes far more discipline and self-control than fasting. I have gone on many fasts but still find it hard to accomplish a lengthy diet of fruit. During fasting, your digestive system shuts down, and psychologically and spiritually you have become resolved not to eat. But an all-fruit diet is very different in that your digestive system is fully active and you are still engaged in eating. For most of us who are accustomed to living on a highly concentrated diet of meats and starches, fruit can often feel physically unsatisfying because our digestive system is still producing large amounts of hydrochloric acid, resulting in a grumbly stomach for the first two or three days of a fruit diet. Also, physiologically, fruit does not give that heavy, full-belly feeling, and cravings can rise powerfully to the surface.
Try to detect the difference between hunger and craving. Food cravings are far more attached to emotions than body hunger. Fat, sugar and salt cravings will also subside in a few days, making the fruit diet more manageable—even enjoyable—as the physical benefits become obvious. Emotional cravings are another story. They are going to take more work to overcome, but are well worth the effort.

Some quick tips for managing an all-fruit diet: stay focused and excited about the health benefits of a fruit diet. Remember: “no pain, no gain.” The emotional pain is a sign you are doing something powerful. I have found that all powerful changes involve some pain.

Best Fruits for fruit Diet

APPLES
There are more than 1,400 different types of apples. The most popular are Delicious (which is easy to digest), Golden Delicious, MacIntosh, Pippin, Granny Smith and Rome Beauties. All of these types are wonderful for making juice and good for fruit diet no matter what time of year it is. Apples are high in pectin which turns to a gel in the intestine, helping to remove toxins and stimulating bowel activity. Potassium and phosphorous help flush the kidneys and calm the stomach. Apples have a natural sugar that develop acids which encourage saliva-flow and digestion. If at all possible, try to eat wax-free apples. Wax increases shelf life but toughens the skin and tastes unpleasant. Apples should be crisp and firm. Soft, mushy apples do not juice well. Always store apples loosely in the refrigerator which will increase shelf life six-fold. In a refrigerator, less tardy apples can store up to 2 months.

APRICOTS
Excellent for potassium and magnesium nutrients in your fruit diets plan which supplies stamina. Also a good source of iron. Only cantaloupes can rival apricots for the amount of beta carotene. Apricots should be fairly firm, but not rock hard. Coloration should be orange with a brush of pink revealing the sweet flesh below. They will store for two to three days at room temperature and slightly longer in the refrigerator. Always remove pit before juicing.

BANANAS Bananas are filled with potassium which contributes to strong heart and muscles. In the class of soft fruits, they are the second-highest in mineral content only to be rivaled by strawberries. They are almost impossible to juice, but are versatile in making rich banana shakes, ice cream or smoothies which helping you for preparing a delicious fruit diet dish.

CANTALOUPES
The most succulent cantaloupes can be found in Caesarea, Ontario, inside Tom's refrigerator. Cantaloupes are considered the most nutritious of all fruit. The Center for Science in Public Interest compiled a list of fruits by their nutritional value. Cantaloupes came in first place, followed closely by watermelon, which were just in front of oranges. Next came strawberries, grapefruit, pineapples, tangerines and peaches. Sauntering in last place came the lowly plum. Cantaloupes are packed with vitamins A and C and good for dieters on fruit diet. Per pound, this fruit has 15,000 I.U. of vitamin A and three times the vitamin C content of apples. It also contains myoinositol, a lipid which helps with anxiety, insomnia and in battling hardening of the arteries. Cantaloupes contain the greatest amount of digestive enzymes. Melons are recommended by the American Cancer Society as powerful agents in the fight against intestinal cancer and the all-too-common skin cancer, melanoma. One average-sized cantaloupe contains approximately 100 calories, yet is dense in nutrients. This makes melons a perfect food for weight loss. Delicious, filling and low in calories. If you do not have the luxury of living near Tom's place, melons should be purchased firm, sweet-smelling with a soft navel. During the summer, cantaloupes are cheap. To check for ripeness press firmly against the fruit with your thumb. They should give a little but not be soft.

CHERRIES
They are God's candies with enzymes, vitamins and minerals in fruit diets menu. Once the pits are removed, cherries make a brain-numbing juice, fit for angels. The darker the cherries the higher in nutrition. Unfortunately, they have only a short season, available in early summer. The best cherries for juicing are Bings or Royal Anns. Cherries will not continue to ripen after picked. Look for heavy, firm cherries with a shiny skin and fresh stem. They will store in the refrigerator for two to three days. Cherry juice sweetened with honey makes awesome Popsicles.

CRANBERRIES
Fresh cranberry juice is a powerful healing tonic filled with quinine which changes to hippuric acid in the liver. Hippuric acid is able to assist in the removal of purines, uric acid, urea and toxic build-up in the prostate, testicles, kidneys and bladder. An excellent preventative juice for North American men who are battling the increased risk of prostate cancer. It is a wonderful defense against yeast infections for women. Cranberries are a complex little fruit, being tested by scientists for their abilities in virus-fighting. Many people find that the juice can overcome flu symptoms overnight. If you are susceptible to colds, fill up on your cranberry juice in the winter time. Cranberries are native to America and are cultivated in what is referred to as Cranberry Bogs which are found in the Northwest and Great Lake States. The juice of cranberries is very bitter, so it is advisable to combine it with a sweeter juice such as apple or grape, a delicious combination for making you enjoy for your fruit diet. You can buy cranberries all year round. Look for bright color and plumpness. They are one of the few fruits that freeze well.

GRAPEFRUIT
With five times the vitamin C content of oranges, this juice is a powerful cleanser. The tastiest grapefruit is grown in Texas and Florida. Pink is sweeter and less acidic than white. Many people can tolerate grapefruit more easily than oranges for fuit diet.
Look for smooth round heavy fruit with a sweet smell. Grapefruits should be slightly spongy and flat at both ends. All citrus fruits should be bought in the ripened state because the ripening process ends when they are picked. Store loosely in refrigerator.

GRAPES
The history and tradition found in the simple grape is long and diverse. In ancient history, grapes were considered the food of the gods. They were found in the Egyptian tombs and the Bible is filled with stories about the joys and sorrows resulting from the fermented juices of this fruit. Grape production and wine-making are steeped in tradition and secrecy. They are still experimenting with new strains. There are between 40 and 50 different varieties of grapes which come in a multiple of greens, whites, reds and purples. Grapes fill the mouth with an explosion of delicious flavors. Grapes are an excellent source of potassium which encourage an alkaline blood balance and also stimulate the kidneys and regulate heart beat. The restorative power of grapes is phenomenal, cleansing the liver and removing the uric acid from the body.
Grapes are the most over-sprayed of all the fruits, therefore wash thoroughly. Always look for a faint powdery appearance, indicating blooming. A grape bunch should have a few grapes either falling off or mushy. The stems should not be shriveled, but green-looking. Grapes keep for a week in the refrigerator. Raisins are also a wonderful, healthy candy and a good source of iron.
Juicing tips: In France, many people go on a grape-fast during harvest time. Studies have shown a lower incidence of cancer in the areas of France where this grape-fast is practiced yearly. Grapes make excellent juice, in fact is the recommended beverage in your fuit diets. Grapes with seeds are recommended. Although they make the juicer sound like a miniature machine gun, the juicer will not be damaged. Make sure you swirl the juice in your mouth before swallowing. If you drink too quickly, there will not be enough saliva for proper digestion, which may cause stomach cramps.

HONEYDEWS
Just like their name, when ripe, honeydews have a light green, juicy flesh with a sweet flavor. It is a good source of vitamins A and C in fruit diet, potassium and zinc and excellent in digestive enzymes.

KIWIS
The kiwi fruit was invented in New Zealand from the Chinese gooseberry. So tickled were the New Zealand farmers, that they named it after their national bird, the kiwi. Today kiwis are cultivated in California and New Zealand. This allows us to have fresh kiwis all year round. The small fruit is about the size of a golf ball and is round and fuzzy on the outside and bright green with edible black seeds. Cut fruit into wedges and juice when you choose it to become one of the ingredients in your fruit diet. This will produce a thick delicious juice that combines very well with grape or any fruit of your choice. Kiwis should be firm, only giving slightly when pressed. They will store well for a week in the refrigerator.

LEMONS
Lemons are the king of citrus fruit. Because of their high source of bioflavinoids, they are powerful in detoxifying the body. They are also an excellent diuretic in any fruit diet recommended by the medical specialist. Lemon juice is an excellent addition to guacamole, salad dressings, sauces, and is a preservative, keeping the guacamole from discoloring into an unsightly brown. Skin should be smooth with no green spots which is a sign of a high acid content. Store loosely in refrigerator.

MANGOS
One of the world's most popular fruit diets ingredients selection. Grown in Asia, South and Central America, Florida, California and the Caribbean. They are succulent and filled with sweet juice. The harmonious nuances of heavenly flavors cause an orchestration of singing taste buds, exclaiming the perfection of God's Creation. Move over Reeses Peanut Butter Cups! Mangos beat you by a mile! Mango juice is an excellent addition to any fruit juices. Rich in vitamin C, some B vitamins, and beta carotene. Remove skin and pit before juicing. Slicing mangos is a bit of a trick. Starting at the top, cut down, curving the knife along the flat part of the pit on both sides. This will remove the majority of flesh. You can slice strips of flesh and the skin should easily pull away from the fillet. The remainder can be eaten from the pit. Mangos come in many sizes, but the largest have the most juice. They can be purchased slightly green and will ripen in a few days on the counter, turning a bright yellow. They will be soft to the touch, exhaling a sweet smell. As with all tropical fruits, mangos do not store well in the refrigerator and are best left at room temperature.

ORANGES
Everybody loves oranges, some have include it in their fruit diet salad. And what is breakfast without a fresh tall glass of orange juice? Some of the highest quality oranges are grown in North America in the sunny state of Florida. Florida oranges have a higher juice content than oranges from California. The Valencia and Navel oranges from California are considered excellent for eating. Green skin on oranges is not necessarily an indication of their being unripe. In fact, the familiar bright orange color is a result of an orange dye having been applied to the skin. Oranges in their true color are yellow and green. It would be far healthier if the consumer could grow accustomed to what would appear to be an esthetically unappetizing orange. Look for thin skin, heavy fruit, and store in the refrigerator.

PAPAYAS
A fruit that comes from the deep tropics. Expensive and hard to find because of difficulty in shipping this delicate fruit. Most of our papayas come from Hawaii. They are an oval-shaped fruit weighing less than a pound. Cut in half, the flesh is an orange hue filled with shiny, black, edible seeds. They are a good source of calcium, potassium, vitamin C and of course, the color gives it away—beta carotene in fruit diets. They are high in the enzyme, papain, which helps us digest protein and is used commercially to tenderize meat. Papaya makes excellent-tasting, highly-expensive juice. Papaya should have some yellow color which is an indication of ripeness. Will store in the refrigerator only for a few days. Green fruit will soften when left on the counter for a day or two. Spotted papayas, somewhat like bananas, are sweeter even though they do not look pretty. Peel before juicing.

PEARS
When pears are perfectly ripe—not too soft and not too firm, they are the most delicious of fruits. The juice from a pear is thick and sweet and can be diluted with apple juice. They are high in thiamin, riboflavin, niacin and folic acid which help establish a healthy cardiovascular system. They are also a good source of vitamin C, calcium, potassium, phosphorus and minerals. Levulose is the fruit sugar in pears which is easily tolerated by diabetics. Pears are higher in pectin than apples, which encourages regularity. Common varieties are Bartlett, Bosc, Anjou and Comice. The sweetest and juiciest are the Bartletts with their bright yellow skin. Bartletts are available from summer to fall. Look for slightly soft flesh around the stem area.

PINEAPPLES
Pineapple is the taste of the sun-soaked tropics, especially if you find one that was picked in its ripened state. Pineapples are jam-packed with minerals, potassium, choline, sodium, phosphorus, magnesium, sulfur, calcium, iron and iodine. They have loads of vitamins including vitamin C and are an excellent source of bromelain, an enzyme that helps digestion. Bromelain has also been known to cure laryngitis and is soothing to the throat. Learning how to determine a sweet pineapple may take some practice when you are preparing your pineapple fruit diet plan. Your pineapple ought to have a strong, sweet aroma. Look for a large plump, heavy fruit. The leaves should easily pull out. The skin should be a dark golden color. The summer is prime pineapple season because the sun is at its strongest. Jet-shipped or jet-fresh are more expensive but have been flown from the field a day or two before you eat them. The majority of pineapples are shipped by sea and are often months old. Always keep pineapples at room temperature unless cut.

STRAWBERRIES
They are the king of the berries. If you have ever had the pleasure of going strawberry picking, it is simply a delicious experience. You can taste the sun in the tender flesh. When strawberries are allowed to ripen on the plant, they are a high source of vitamin C but useless for shipping. They are high in potassium, sodium, and iron in fruit diets. Strawberries are handy if you have to endure second-hand smoke. The ellagic acid neutralizes and dissolves the carcinogen, PAH present in cigarette smoke. Fresh strawberry juice will knock your socks off. Frozen with honey, they make brightly-colored Popsicles that children just love. They are easy to juice because you can leave the stems on. You may find the juice a little thick, so you are welcome to mix it with other juices such as grape or pineapple. Try to find a local farmer who grows strawberries in your area. They are usually found during early summer. Strawberries, out of season, from California are not as sweet but are still good for juicing. Always store in refrigerator in open paper bag.

TANGERINES Tangerines are in the mandarin family. An excellent lunch box delight. Easy to peel, wonderfully sweet and highly nutritious. A small tangerine will have more usable vitamin C than a large orange. People who have a difficult time digesting oranges find tangerines more agreeable. Also an excellent source of B1 in fruit diet. Tangerines are seasonal and can be found from November through to February. Satsuma, Kinnow and the popular Clementine are sister fruits and are delicious. Can be stored at room temperature or in the refrigerator and are best eaten within a week. Tangerines can be juiced, but why not just peel one and pop it into your mouth.

WATERMELONS
There is nothing more refreshing than a slice of watermelon on a hot day. Why, it is even better than beer— legal to eat in a public place and does not result in a nasty hangover. For $2.50, you can produce a mother-load of juice. And whereas eating the rind would be hard on the stomach, juicing it is a wonderful source of chlorophyll, vitamin A, protein, potassium, zinc, iodine, nucleic acids and enzymes that aid in digestion. Ninety-five percent of all the nutritional content of watermelon is in the rind. Thump watermelons with your knuckles and if it sounds hollow, it’s going to taste sweet. They should be dark green in color, dull, rather than shiny and their underbellies should have a pale yellow color. Store whole watermelons in a cool place. TOP

Guidance for implementing an effective Fruit Diet Plan

Begin your day with the first step of your fruit diet plan which consuming a large portion of higher-calorie fruit like bananas, grapes or mangos. This will elevate your metabolism for the whole day, sustaining good energy and fat-burning capabilities.

Allow yourself to get a little hungry before having another fruit diets meal. As the fruit diet continues and you grow more confident, experiment with how long you can endure the feeling of hunger before eating again.

On more active days, eat a greater amount of fruit and vegetables. If you have a day of leisure, then cut back. As you get some days behind you, and food cravings are overcome, there will be a greater sensitivity to your body’s caloric need. Extreme fruit and vegetable diet will sustaining your stomach for not getting hungry often.

Continue to drink two tall glasses of fresh veggie juice twice a day in your fruit diet meal, one in the morning and one in the afternoon or evening.
- Mix in a tablespoon of good oil to your two glasses of juice each day.

- Do not rob yourself of eating pleasure by counting calories. All the fruit you are ingesting is low-concentrated food, light in calories and high in water and fiber, so enjoy. This is not a mathematical equation, but is a process of getting your fruit diets in tune with your body in a new way, through breaking junk food cravings and emotional addictions.

- Do not weigh yourself until the fruit diet is over. Remember, this is not just about losing weight, but about helping you gain control over your eating. This will be a launching pad to a whole new way of eating and living. Quick fixes never work, if there is not permanent change, then the weight will simply come right back in a few months.

- While on your fruit and vegetable diet, take time to educate yourself on healthy nutrition. This will keep you motivated and focused. Find a good book and read in your spare time.

Fruit Diet

Fruit lover would like to implement their diet program through fruit diet, this is for sure. Many fruit diets recipes has been developed for weight watchers. Fruit diet program or plan was proven work as calories charted by fruits generally are low comparing to other fruits. But no matter how, medical specialist advised that fruit diet should come along with supplements and vitamins, if not it will damage health in long term.

Fruit diet recipes not only created on fruit salad form, it can be developed based on combined recipe with other food, for example like bread or vegetables. Fruit and vegetable diet also quite welcome by the market. Dishes developed for example like strawberry meat roll and low-cal raspberry crepe are delicious dishes item and suitable for weight loss program.

If fruit diet has been implemented successfully, the weight loss impact would be very effective.