Dr. Pankaj Verma, senior consultant, internal medicine, Narayana Superspeciality Hospital Gurugram (India) - said that recently, social networks have shared a lot of content about a 3-day fruit diet, which is said to be helpful without causing bloating, fatigue and also supports effective weight loss.
“As per the instructions of this diet, after 12 hours, you will see an improvement in your digestive system. Your body will start digesting and absorbing the nutrients in the fruits, the fiber will help reduce bloating and relieve stomach pain. After 24 hours, you will start burning bad fats. And in the following periods, your body will use stored fat as a source of energy,” Dr. Pankaj Verma quoted from an Instagram post.
Dr. Verma assesses that eating only fruit for 3 days (72 hours) can have both positive and negative effects on the body.
On the positive side, fruits are rich in vitamins, minerals, antioxidants and fiber, which can help improve digestion, increase energy levels and boost the immune system. The high water content in fruits also helps keep the body hydrated.
Eating only fruits will significantly improve your skin, making it brighter and preventing acne. Eating fruits regularly also provides quick energy, helps reduce stress and improves mood.
However, relying solely on fruits to maintain health can lead to various problems.
“A diet consisting solely of fruit can be lacking in essential nutrients such as protein, fat, and certain vitamins and minerals. Protein is important for muscle repair and maintenance, while fat is essential for many bodily functions, including hormone production. Long-term deprivation of these nutrients can lead to muscle loss, fatigue, and potential nutrient deficiencies,” warns Dr. Verma.
Additionally, a fruit-only diet can cause fluctuations in blood sugar levels due to the high natural sugar content in fruit. This can lead to a surge in energy followed by physical reactions such as irritability and difficulty concentrating.
Fruitarian diets can also lead to deficiencies in important nutrients such as vitamin B12, calcium, vitamin D, iodine, and omega-3 fatty acids. These deficiencies can lead to anemia, fatigue, immune system dysfunction, and in the case of calcium deficiency, osteoporosis.
In particular, eating too much fruit, especially at every meal, can lead to carbohydrate overload, hindering your weight loss efforts.
While a fruit-focused diet may provide some benefits in the short term, a balanced and varied diet is generally considered more sustainable and provides the nutrients needed for overall health, Dr. Verma notes.
