This diet is different from others, based primarily on eating homemade fruit salad . It's very easy to follow; if you adhere to it strictly, you can lose around 2 kilos in 7 days . However, you shouldn't follow it for longer than indicated.
If you're determined to follow this diet, you'll need to be in good health , drink as much water as possible daily, sweeten your teas with sweetener , and season your meals with salt and a minimal amount of olive oil . You should repeat the menu detailed below every day you follow the diet.
How to make it work in a healthy way
To promote weight loss without sacrificing energy, make sure your fruit salad is varied and balanced : accompany it with lean protein (measured portions of hard-boiled egg, canned tuna in water, the occasional smoked salmon, plain unsweetened yogurt, or nuts), add small amounts of quality carbohydrates (quinoa, brown rice, lentils, or chickpeas), and use light dressings (olive oil, lemon juice, herbs). Avoid high-calorie sauces like mayonnaise, Caesar, or commercial yogurt sauces.
Basic daily menu
Daily menu:
Breakfast: 1 herbal tea of ​​your choice and 1 cup of fruit salad.
Mid-morning: 1 low-fat yogurt.
Lunch: Fruit salad . You can eat as much fruit salad as you like.
Mid-afternoon: 1 portion of light gelatin.
Snack: 1 herbal tea of ​​your choice and 1 cup of fruit salad.
Dinner: 50g of meat, chicken or fish , 50g of one raw vegetable of your choice, and fruit salad. You can eat as much fruit salad as you like.
Guide to balancing fruit salad
- Allied proteins: Hard-boiled egg, natural tuna, grilled turkey or chicken breast in strips, natural yogurt, nuts in small doses.
- Satiating carbohydrates: quinoa, brown rice, lentils or chickpeas in 2-3 tablespoons per serving.
- Smart dressings: extra virgin olive oil, lemon, herbs; occasionally oriental touch with soy or miso in moderation.
- Volume and fiber: Combine fruits with green leaves and crunchy vegetables to increase satiety with few calories.
Frequently Asked Questions, Fasting, and Safety
How much weight can you lose? Following the 7-day plan, many people report losing up to 2 kilos . The figure varies depending on starting point, adherence, hydration, and rest.
Does it make sense to combine it with semi-fasting? In short periods, intermittent fasting protocols can help control appetite and detoxify the body, always prioritizing sugar-free liquids and avoiding forcing yourself. It's not essential to achieve results.
Safety first: Do not use for more than 7 days, avoid if you have metabolic or digestive conditions or are in a special stage of life. Consult a professional if you have any questions.
Movement yes, excess no: maintain moderate physical activity; if you train intensely, add fruit 30 minutes before and protein after the session.
Practical tips to maximize results
- Portion control without going hungry: serve moderate portions and eat slowly and consciously.
- Strategic Hydration: a glass of water before each meal and at least 6-8 glasses a day.
- Adhesion allies: fixed schedules, limited to 2 coffees, brush your teeth after eating, avoid temptations at home.
- More vegetables and whole fruit: prioritize 3 servings of fruit and plenty of vegetables; whole vegetables are better than juice to take advantage of the fiber.
Combination ideas
- Tropical satiating: pineapple, papaya and kiwi with natural yogurt and 1 tbsp of cooked quinoa.
- Antioxidant red: strawberries, blueberries and apple with green leaves and seeds.
- Refreshing citrus: grapefruit, orange and mango with grilled turkey strips.
- Classic crispy: pear and grapes with lamb's lettuce, measured walnuts and a touch of lemon.
This plan boosts muscle mass, fiber, and satiety with a simple and flexible approach. Combine it with restful sleep, regular physical activity, and a gradual return to a balanced diet at the end of the week to maintain your results.