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Fruit & Vegetable Diet Results

By Kiki Michelle ; Updated July 18, 2017

Whether you are trying to lose extra weight or eat healthier, there are a number of benefits from beginning a fruit and vegetable diet. Such a diet can be a regimen of consuming only fruits and vegetables, or it can mean eliminating your consumption of fatty foods while increasing your daily intake of fruits and vegetables. You can also maintain this diet by consuming fresh juices, raw foods or cooked vegetarian meals.

Increased Nutrients

You can obtain a range of vitamins, enzymes and nutrients from most fruits and vegetables. Leafy green vegetables are especially rich in vitamins A, B, E and K, which promote a strong immune system, metabolic functions, tissue maintenance and blood clotting. Kale, collard greens, spinach and broccoli are examples of leafy green vegetables. Vitamins C and A are found in high quantities in most fruits. These vitamins play a major role in maintaining your overall health. Vitamin A, which can be found in oranges, promotes growth. Vitamin C, which helps your body to fight colds and other illnesses, can be found in high quantities in citrus fruits.

Weight Loss

Fruits and vegetables are especially low in calories. If you combine a diet of fruits and vegetables with daily exercise, you may lose weight. How much weight you lose on a fruit and vegetable diet depends on your height, weight and activity level. Additionally, because some vitamins and enzymes promote metabolism, you may lose weight at different rate. However, your body still needs proteins and other nutrients, such as fatty acids, which are not found in large amounts in fruits and vegetables. Without these nutrients, you may experience low energy, which may inhibit your level of physical activity. As such, incorporate a serving of lean meat or fish into your diet to ensure you consume an adequate serving of proteins each day.


Many people have turned to detox diets as a means of ridding toxins from their body. Fruit and vegetable diets are also touted as detox diets, which may force the body to cleanse itself of toxins. Fruit and vegetable diets may function as a detox if you consume only fruits and vegetables for a period of three to five days. While you may lose weight in this manner, you may also experience dizziness and difficulty concentrating while on your fruit and vegetable detox.

Healthier Eating Habits

If you find it difficult to meet your daily serving requirements of produce, a fruit and vegetable diet may help you establish better long-term eating habits. These diets will encourage you to eat the USDA-recommended 2 to 3 cups of vegetables and 1.5 to 2 cups of fruits. However, you may find yourself consuming greater portions of fruits and vegetables on your diet, which will only increase the vitamins and nutrients your body receives.


Vegetables that are cooked at temperatures of 118 degrees F and higher lose almost all of their nutrients and enzymes. As such, to reap the nutritional benefits of your diet, cook your vegetables lightly or eat them raw. You can also choose to juice your fruits and vegetables, which may release more enzymes and vitamins, because the skin is broken down as well. Additionally, some vegetables contain high levels of iron, which may be harmful if you are on certain medications. As such, consult your physician before beginning a fruit and vegetable diet so that you can tailor it to your health needs.

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