The Fruit Flush diet is a three-day detox diet designed by nutritionist Jay Robb to cleanse your system and help you lose weight. This detox diet plan claims to help you lose up to nine pounds in just three days, conquer food addiction, and jump-start your diet and exercise program.
The Fruit Flush Diet: Basics
The Fruit Flush diet is a severe three-day detox session during which you will:
- Drink at least 12 glasses of bottled or filtered water each day
- Avoid non-water beverages, including coffee and tea
- Eat any type of fresh fruits (no frozen, dried, or canned fruits), preferably organic
- Have salad in the evening — all non-starchy, preferably organic, vegetables
- Avoid exercising
- Consume supplemental protein drinks
The Fruit Flush Diet: Pros
The main strength of the Fruit Flush diet is that it encourages you to eat fresh fruits and vegetables, which are an essential part of a healthful diet.
“Fruit is one of the healthiest foods in the world,” says dietitian Katherine Tallmadge, RD, national spokesperson for the American Dietetic Association and author of Diet Simple: 192 Mental Tricks, Substitutions, Habits and Inspirations. “The more fruits and vegetables people eat, the healthier they are, and usually the thinner they are,” she says.
The Fruit Flush Diet: Cons
Tallmadge adds, however, that there is no science to back up doing a detox diet like the Fruit Flush diet and that, rather than doing a one-time detox diet, people should permanently increase the amount of fiber in their diets.
“Having a diet that is high in fiber-rich foods keeps you regular to eliminate potential toxins more quickly and regularly,” Tallmadge says, adding that if you eat a healthful diet rich in fiber, fruits, vegetables, and whole grains, “you will be able to detoxify your system 100 percent of the time.”
“Your liver and your body naturally [detoxify you], and there is no evidence that shows that ‘detoxing’ detoxifies you,” agrees fellow dietitian Elisa Zied, MS, RD, CDN, a spokesperson for the American Dietetic Association and author of Nutrition at Your Fingertips.
Other pitfalls of the Fruit Flush diet include:
Nutrient deficiencies. Zied does like the fact that the Fruit Flush diet incorporates some protein, which many detox diets fail to do, but she says that the restrictions make it difficult for you to get all of the vitamins, minerals, and other nutrients you body needs. “This whole plan is not about what you can eat and what you should eat, but what you can’t,” Zied says. “Where is the calcium? Where is the vitamin D? Where are the omega-3 fats? Where are the B vitamins?”
Too few calories. According to Zied, you can count on feeling zapped of energy while you are on the diet. “If you don’t eat well, you’re not going to feel well,” Zied says.
Temporary weight loss. Zied says that most of the weight you lose while doing the Fruit Flush diet is water weight, along with some lean muscle tissue and some body fat. “[The Fruit Flush diet] is a temporary solution. You can’t really eat and live this way,” Zied says, adding that you should always be wary of a diet plan that promises such a steep weight loss in just three days.
If you are considering doing the Fruit Flush, keep in mind that it is nothing more than a quick fix, and you will probably regain any weight you lose as soon as you go back to your regular pattern of eating.