The human body requires a balanced intake of nutrients to maintain optimal health and well-being. While strict diets may offer short-term results, it's crucial to understand their potential impact on your body. A diet primarily consisting of fruits, vegetables, and water has gained attention for its potential benefits and risks. This article explores the advantages and disadvantages of such a dietary approach, drawing upon available research and expert opinions.
Popularity of Water Diets
Water fasting has gained popularity for its numerous benefits. People rely on it as a short-term diet for weight loss and detoxification. This extreme form of the water diet involves not consuming anything but water for a specific period, ranging from one day to several days. This diet includes eating foods that contain high amounts of water, such as fruits and vegetables. This method focuses on consuming only drinks, including water, tea, and flavored water without added sugars or even sugar substitute.
Understanding the Diet
A fruit, vegetable, and water-based diet emphasizes the consumption of foods with high water content, such as fresh fruits and vegetables, alongside an adequate intake of water. Some might think that it’s similar to intermittent fasting but it’s not. Some may consider the water diet to be the fastest diet to lose a few kilograms until another diet containing important nutrients is followed. This approach may involve consuming these foods in their raw form or lightly cooked to retain their nutritional value.
Variations of the Diet
You may have heard of the date and yogurt diet or the date and milk diet, and the date and water diet is similar in that you eat 21 dates divided into three meals (i.e. 7 dates in each meal of the day) with a glass of water.
Potential Benefits
Weight Management
Drinking water and weight loss are somehow related. Water is an appetite suppressant, which means it can help you stay committed to your diet. Most fruits and vegetables are naturally low in fat and calories. The water and fiber in fruits and vegetables will add volume to your dishes so you can eat the same amount of food with fewer calories. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Losing weight doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in place of higher-calorie ingredients.
Read also: Comprehensive Guide to the 15-Day Diet
Hydration
Fruits and vegetables have high water content, which can help you stay hydrated. Adequate hydration is essential for various bodily functions, including nutrient transportation, temperature regulation, and waste removal.
Nutrient Intake
Fruits and vegetables are rich sources of essential vitamins, minerals, and antioxidants. These nutrients play a vital role in supporting immune function, protecting against cellular damage, and promoting overall health. Eating fruits and vegetables as part of a healthy eating plan may reduce the risk of some types of cancer and chronic diseases.
Disease Prevention
A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. The Dietary Approaches to Stop Hypertension (DASH) study examined the effect on blood pressure of a diet that was rich in fruits, vegetables, and low-fat dairy products and that restricted the amount of saturated and total fat. A randomized trial known as the Optimal Macronutrient Intake Trial for Heart Health (OmniHeart) showed that this fruit and vegetable-rich diet lowered blood pressure even more when some of the carbohydrate was replaced with healthy unsaturated fat or protein.
Fiber Intake
Fruits and vegetables contain indigestible fiber, which absorbs water and expands as it passes through the digestive system. This can calm symptoms of an irritable bowel and, by triggering regular bowel movements, can relieve or prevent constipation. The bulking and softening action of insoluble fiber also decreases pressure inside the intestinal tract and may help prevent diverticulosis.
Eye Health
Eating fruits and vegetables can also keep your eyes healthy, and may help prevent two common aging-related eye diseases-cataracts and macular degeneration-which afflict millions of Americans over age 65. Lutein and zeaxanthin, in particular, seem to reduce risk of cataracts.
Read also: Explore the pros and cons of fruit juice detoxes.
Impact on Cancer Risk
A study by Farvid and colleagues followed a Nurses’ Health Study II cohort of 90,476 premenopausal women for 22 years and found that those who ate the most fruit during adolescence (about 3 servings a day) compared with those who ate the lowest intakes (0.5 servings a day) had a 25% lower risk of developing breast cancer. There was a significant reduction in breast cancer in women who had eaten higher intakes of apples, bananas, grapes, and corn during adolescence, and oranges and kale during early adulthood. No protection was found from drinking fruit juices at younger ages. After following 182,145 women in the Nurses’ Health Study I and II for 30 years, Farvid’s team also found that women who ate more than 5.5 servings of fruits and vegetables each day (especially cruciferous and yellow/orange vegetables) had an 11% lower risk of breast cancer than those who ate 2.5 or fewer servings. Vegetable intake was strongly associated with a 15% lower risk of estrogen-receptor-negative tumors for every two additional servings of vegetables eaten daily. A higher intake of fruits and vegetables was associated with a lower risk of other aggressive tumors including HER2-enriched and basal-like tumors. A report by the World Cancer Research Fund and the American Institute for Cancer Research suggests that non-starchy vegetables-such as lettuce and other leafy greens, broccoli, bok choy, cabbage, as well as garlic, onions, and the like-and fruits “probably” protect against several types of cancers, including those of the mouth, throat, voice box, esophagus, and stomach. Fruit probably also protects against lung cancer.
Impact on Diabetes Risk
Some research looks specifically at whether individual fruits are associated with risk of type 2 diabetes. A study of over 66,000 women in the Nurses’ Health Study, 85,104 women from the Nurses’ Health Study II, and 36,173 men from the Health Professionals Follow-up Study-who were free of major chronic diseases-found that greater consumption of whole fruits-especially blueberries, grapes, and apples-was associated with a lower risk of type 2 diabetes. Another important finding was that greater consumption of fruit juice was associated with a higher risk of type 2 diabetes. Additionally a study of over 70,000 female nurses aged 38-63 years, who were free of cardiovascular disease, cancer, and diabetes, showed that consumption of green leafy vegetables and fruit was associated with a lower risk of diabetes. While not conclusive, research also indicated that consumption of fruit juices may be associated with an increased risk among women. A study of over 2,300 Finnish men showed that vegetables and fruits, especially berries, may reduce the risk of type 2 diabetes.
Potential Risks
Nutrient Deficiencies
No single fruit or vegetable provides all of the nutrients you need to be healthy. A diet primarily based on fruits, vegetables, and water may lack essential nutrients such as protein, healthy fats, vitamin B12, and certain minerals. These deficiencies can lead to various health problems over time.
Muscle Loss
“You might lose weight on the fruitarian diet, but I don’t consider this a true benefit, because you are likely losing muscle,” says Patton.
Blood Sugar Imbalance
Fruits contain natural sugars, and excessive consumption may lead to blood sugar spikes and crashes, particularly for individuals with diabetes or insulin resistance.
Read also: Fruit smoothies on a ketogenic diet
Tooth Decay
Fruit’s high sugar content can put you at high risk for tooth decay. For example, apples have the potential to be as corrosive as candy or soda. Some fruits, such as oranges, are highly acidic and can erode tooth enamel.
Weight Gain
Fruits are heavy in natural sugars. While there are some people who could lose weight on the fruitarian diet, eating large portions of fruit actually puts some people at risk for gaining weight.
Starvation Mode
By relying mainly on fruits and depriving yourself of needed vitamins, fats and proteins, it’s possible to push your body into starvation mode. If your body feels it’s starving, it will slow down your metabolism in an attempt to conserve energy for vital functions.
Cravings
Restricting your diet to mainly fruits can lead to cravings, food obsessions and disordered eating.
The Fruitarian Diet
Dietitians can provide great advice when it comes to losing weight, nutritional plans and addressing lifestyles factors about a patient’s wellness goal. In fact, many people turn to dietitians when they’re curious about trying a plant-based, vegan or vegetarian diet. Other folks are looking for low-carb, keto or high-protein diets. And occasionally, some people ask about the fruitarian diet, which involves eating primarily fruits. But according to registered dietitian Kate Patton, MEd, RD, CSSD, LD, the fruitarian diet is one of the most restrictive diets out there and most importantly, is not often recommended or endorsed. “The fruitarian diet has a big risk of malnourishment,” she explains “Because of this, the diet is not usually recommended by dietitians because it’s just not part of a balanced eating plan.”
Practical Considerations
Variety and Balance
Variety and color are key to a healthy diet. To mitigate the risk of nutrient deficiencies, it's essential to consume a wide variety of fruits and vegetables from different color groups. This ensures a broader spectrum of vitamins and minerals. At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. Keep fruit where you can see it. Explore the produce aisle and choose something new.
Supplementation
Consider supplementing with essential nutrients that may be lacking in the diet, such as vitamin B12, vitamin D, calcium, and omega-3 fatty acids. However, consult with a healthcare professional before starting any supplementation regimen.
Gradual Transition
If you're considering adopting a fruit, vegetable, and water-based diet, make the transition gradually. This allows your body to adjust to the change and minimizes potential digestive discomfort.
Professional Guidance
Consult with a registered dietitian or healthcare professional before making significant dietary changes, especially if you have underlying health conditions. They can provide personalized guidance based on your individual needs and health status.
Tips for Incorporating More Fruits and Vegetables into Your Diet
- Make it a meal. Try cooking new recipes that include more vegetables.
- Skip the potatoes.
- Take a good look at your dinner plate. Vegetables, fruit, and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. Remember to use a normal- or small-size plate - not a platter.
- Instead of high-calorie snacks such as corn chips, take healthy snacks with you when you're on the go.
- Eat fruits and vegetables uncooked or with fat-free or low-fat cooking techniques. Try steaming your vegetables, using low-calorie or low-fat dressings, and using herbs and spices to add flavor. Some cooking techniques, such as breading and frying, or using high-fat dressings or sauces will greatly increase the calories and fat in the dish.
- Canned or frozen fruits and vegetables are also good options. Frozen or canned fruits and vegetables can be just as nutritious as the fresh varieties.
- Choose whole fruits over fruit drinks and juices. Fruit juices have lost fiber from the fruit. It is better to eat the whole fruit because it contains the added fiber that helps you feel full. Whole fruit gives you a bigger snack than dried fruit. For example, a small box of raisins (1/4 cup) is about 100 calories. While fruits and vegetables are lower in calories than many other foods, they do contain some calories. If you start eating fruits and vegetables in addition to what you usually eat, you are adding calories and may gain weight. The key is substitution.
- Substitute spinach, onions, or mushrooms for one egg or half the cheese in your morning omelet. Cut back on the amount of cereal in your bowl to make room for bananas, peaches, or strawberries. Substitute vegetables such as lettuce, tomatoes, or cucumbers for some of the cheese and meat in your sandwich, wrap, or burrito. Or, replace 2 ounces of meat or 1 cup of noodles in soup with 1 cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers. Replace 1 cup of rice or pasta in your favorite dish with 1 cup of vegetables such as broccoli, squash, or peppers. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version.
The Daniel Fast as a Model
The Daniel Fast involves ad libitum intake of specific foods, but the food choices are restricted to essentially fruits, vegetables, whole grains, nuts, seeds, and oil. This plan resembles a vegan diet, which has been reported to yield health enhancing properties. However, a Daniel Fast is more stringent, in that aside from the exclusion of all animal products, there are no processed foods, white flour products, preservatives, additives, sweeteners, flavorings, caffeine, or alcohol allowed in this plan.
Effects of the Daniel Fast
A 21 day period of modified dietary intake in accordance with the Daniel Fast is 1) well-tolerated by men and women and 2) improves several risk factors for metabolic and cardiovascular disease. Subjects' compliance to the fast was 98.7 ± 0.2% (mean ± SEM). Using a 10 point scale, subjects' mood and satiety were both 7.9 ± 0.2. The following variables were significantly (p < 0.05) lower following the fast as compared to before the fast: white blood cell count (5.68 ± 0.24 vs. 4.99 ± 0.19 103·μL-1), blood urea nitrogen (13.07 ± 0.58 vs. 10.14 ± 0.59 mg·dL-1), blood urea nitrogen/creatinine (14.74 ± 0.59 vs. 11.67 ± 0.68), protein (6.95 ± 0.07 vs. 6.77 ± 0.06 g·dL-1), total cholesterol (171.07 ± 4.57 vs. 138.69 ± 4.39 mg·dL-1), LDL-C (98.38 ± 3.89 vs. 76.07 ± 3.53 mg·dL-1), HDL-C (55.65 ± 2.50 vs. 47.58 ± 2.19 mg·dL-1), SBP (114.65 ± 2.34 vs. 105.93 ± 2.12 mmHg), and DBP (72.23 ± 1.59 vs. 67.00 ± 1.43 mmHg). Insulin (4.42 ± 0.52 vs. 3.37 ± 0.35 μU·mL-1; p = 0.10), HOMA-IR (0.97 ± 0.13 vs.0.72 ± 0.08; p = 0.10), and CRP (3.15 ± 0.91 vs. 1.60 ± 0.42 mg·L-1; p = 0.13), were lowered to a clinically meaningful, albeit statistically insignificant extent. No significant difference was noted for any anthropometric variable (p > 0.05). As expected, multiple differences in dietary intake were noted (p < 0.05), including a reduction in total kilocalorie intake (2185 ± 94 vs.