7-Day Fruit Diet: Weight Loss Guide

When you’re looking to shed a few pounds quickly, the idea of a fruit diet to lose weight in 7 days can sound incredibly appealing. Yes, a strict fruit diet can indeed lead to rapid weight loss in 7 days due to its significantly low-calorie count, high water content, and fiber, which promote a feeling of fullness. This short-term, restrictive approach often yields quick results on the scale, but it's crucial to understand the full picture, including nutritional implications and the highly temporary nature of such a plan, before diving in. Many people are drawn to the promise of fast weight loss, but it's essential to approach any restrictive diet with caution and awareness of both its potential benefits and significant drawbacks.

Let's be honest, we've all been there. You have a special event coming up, a beach vacation around the corner, or you just woke up one morning feeling like you need a reset. The internet is flooded with quick-fix solutions, and the "fruit diet to lose weight in 7 days" is one that often pops up. It sounds simple, natural, and refreshingly clean, doesn't it? Just eat fruit for a week, and poof – lighter, healthier, and feeling great!

But is it really that straightforward? And more importantly, is it safe, effective, and sustainable? As someone who’s explored various dietary approaches and is keen on making informed choices, I’ve delved deep into what this particular diet entails. My goal here isn't just to tell you what it is, but to walk you through the real talk: the science, the practicalities, the impressive immediate results, and the often-overlooked risks. By the end of this comprehensive guide, you’ll have a clear understanding of whether a fruit diet to lose weight in 7 days aligns with your health goals and how to approach it responsibly if you choose to.

Understanding the 7-Day Fruit Diet: What's the Deal?

At its core, a 7-day fruit diet is exactly what it sounds like: for a full week, you primarily consume fruits. While some variations might allow for small amounts of vegetables, nuts, or seeds, the strictest form emphasizes fruits only. The rationale behind this diet is simple: fruits are generally low in calories, high in water, and rich in fiber. This combination helps fill you up without consuming a lot of calories, naturally leading to a caloric deficit – the fundamental principle for weight loss.

This diet is often seen as a "detox" or "cleanse," aimed at flushing out toxins and giving your digestive system a break from processed foods. The idea is that by simplifying your food intake to just fruits, your body can focus its energy on shedding excess weight and rejuvenating itself. Proponents often highlight the abundance of vitamins, minerals, and antioxidants found in fruits, suggesting a nutrient boost alongside weight loss. However, this is where the nuance comes in, as even with all those good things, omitting other food groups can lead to gaps.

Think of it as a short, intense sprint rather than a marathon. It's not designed to be a long-term lifestyle change, but rather a temporary measure for quick results. The allure lies in its simplicity and the promise of seeing the numbers on the scale drop quickly.

Why Fruits Are the Star of the Show

Fruits are nutritional powerhouses, no doubt about it. They bring a lot to the table:

• Low Calorie Density: Most fruits, especially those with high water content like watermelon or berries, are very low in calories per serving. This means you can eat a good volume of food without consuming excessive calories.
• High Water Content: Hydration is key for overall health and weight management. Fruits contribute significantly to your daily water intake, which helps with satiety and keeps your body functioning optimally.
• Rich in Fiber: Fiber is a superstar for weight loss. It helps you feel full for longer, aids digestion, and can help regulate blood sugar levels. Eating a variety of fruits ensures you get both soluble and insoluble fiber.
• Vitamins, Minerals, and Antioxidants: From Vitamin C in oranges to potassium in bananas and antioxidants in berries, fruits are packed with micronutrients that support immune function, skin health, and protect your cells from damage.

So, on paper, consuming just fruits seems like a win-win for rapid weight loss and a nutrient boost. But let's dig a little deeper into how this works in practice and where the potential pitfalls lie.

The Science Behind Rapid Weight Loss with Fruits

When you embark on a fruit diet to lose weight in 7 days, you're essentially creating a significant caloric deficit. This is the primary mechanism by which you'll lose weight. Let's break down the "how" even further.

Calorie Deficit: The Fundamental Rule

To lose weight, you need to consume fewer calories than your body burns. Fruits, by their nature, are generally low in calories. If you were to eat a typical amount of fruit throughout the day, even if you felt quite full, your total caloric intake would likely be significantly lower than your maintenance calories. For example, a whole medium apple has about 95 calories, a cup of strawberries around 50, and a cup of watermelon roughly 46 calories. Compare that to a single slice of pizza (around 300 calories) or a burger (500+ calories), and you can see how quickly the caloric difference adds up.

This drastic reduction in calories forces your body to tap into its stored energy reserves, primarily glycogen (stored carbohydrates) and then fat.

Water Weight and Glycogen Depletion

In the initial days of any very low-calorie or low-carb diet, a significant portion of the weight you lose is often water weight. Your body stores carbohydrates (glycogen) with water. When you restrict carbohydrates, your body uses up its glycogen stores, releasing the associated water. This is why you might see a dramatic drop on the scale in the first couple of days of a fruit diet. While it's not "fat loss" in the traditional sense, it contributes to the feeling of being lighter and leaner.

Fiber's Role in Satiety and Digestion

Fruits are fantastic sources of dietary fiber. When you eat fiber-rich foods, they absorb water and expand in your stomach, leading to a feeling of fullness and reducing your overall appetite. This makes it easier to stick to the lower caloric intake. Additionally, fiber aids in digestion, promoting regular bowel movements, which can also contribute to a flatter stomach and a feeling of lightness. The increased transit time of food through the digestive system can also mean less absorption of calories from other sources, if you were consuming any.

Nutrient Density vs. Caloric Restriction: The Paradox

Here's the interesting part: fruits are incredibly nutrient-dense, meaning they pack a lot of vitamins, minerals, and antioxidants into relatively few calories. So, while you're restricting calories, you're still getting a significant intake of micronutrients, which is better than a diet of, say, low-calorie processed junk food.

However, the paradox is that while fruits are rich in many micronutrients, they are severely lacking in others, most notably protein and healthy fats. These are crucial macronutrients that your body needs for muscle repair, hormone production, and sustained energy. This is why a fruit-only diet is only advised for a very short period, like 7 days, and typically not longer. Your body can manage for a week, but beyond that, it will start to suffer from deficiencies.

Benefits of a Short-Term Fruit Diet

While there are significant caveats, a short-term fruit diet to lose weight in 7 days does offer some appealing benefits that draw people to it.

1. Rapid Weight Loss

This is undeniably the biggest draw. Due to the severe calorie restriction and water weight loss, you can expect to see a noticeable drop in the numbers on your scale within a week. For those who need a quick start to motivate them or prepare for an event, this can feel incredibly satisfying. It provides immediate gratification that many other diets simply cannot offer.

2. The "Detox" Feeling and Improved Digestion

Many people report feeling lighter, cleaner, and more energized after a few days on a fruit diet. While the scientific community often debates the concept of "detoxification" as promoted by fad diets, simplifying your food intake to whole, unprocessed fruits undoubtedly gives your digestive system a break from heavy, complex meals, artificial ingredients, and excessive fats. The high fiber content also helps regulate bowel movements, which can contribute to a feeling of internal cleansing. This can lead to a reduction in bloating and discomfort.

3. Increased Hydration

Fruits are brimming with water. Consuming them exclusively for a week significantly boosts your daily fluid intake. Proper hydration is vital for every bodily function, from metabolism to skin health. You'll likely find yourself feeling more hydrated, which can positively impact energy levels and overall well-being.

4. Rich in Vitamins, Minerals, and Antioxidants

You're essentially flooding your body with a vibrant array of naturally occurring vitamins, minerals, and antioxidants. These compounds fight free radicals, support your immune system, and contribute to overall cellular health. While not a complete nutritional profile, the sheer volume of these beneficial compounds is a positive aspect for the short duration. Think of it as a nutrient burst for a week!

5. Simplicity and Convenience

No complex meal prep, no calorie counting apps, no intricate recipes. Just grab a piece of fruit and eat. This simplicity can be incredibly appealing and easy to stick to for a short period, especially for those with busy schedules or who find traditional dieting overwhelming. It streamlines your grocery list and reduces cooking time drastically.

Risks and Downsides: What You Need to Know

Alright, let's get real. While the allure of a fruit diet to lose weight in 7 days is strong, it's crucial to understand the potential downsides and risks. This isn't a long-term solution, and for good reason.

1. Nutritional Deficiencies

This is the most significant concern. A fruit-only diet is inherently unbalanced.

• Lack of Protein: Fruits contain very little protein. Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. A lack of protein can lead to muscle loss (which can slow your metabolism in the long run), fatigue, and a weakened immune system.
• Lack of Healthy Fats: Healthy fats are vital for hormone production, nutrient absorption (especially fat-soluble vitamins like A, D, E, K), and brain health. Fruits provide almost no dietary fat, which can lead to deficiencies and impact overall health.
• Inadequate Calories and Other Micronutrients: While fruits offer many vitamins, they lack others (like B12, often found in animal products) and essential minerals like iron, zinc, and calcium in sufficient quantities for prolonged periods. The overall calorie intake might also be too low, even for a short time, leading to extreme hunger and nutrient deprivation.

2. Energy Levels and Fatigue

With such a low caloric intake and lack of sustained energy from protein and fats, you're likely to experience significant energy dips, fatigue, and lethargy. Your body relies on a steady supply of macronutrients for fuel. A fruit diet provides mostly simple carbohydrates, which can lead to quick energy spikes followed by crashes. This can make daily activities, work, and especially exercise, very challenging.

3. Muscle Loss

As mentioned, a severe lack of protein combined with a caloric deficit puts you at high risk of losing muscle mass, not just fat. While the scale might go down, losing muscle is detrimental to your metabolism and overall strength. Muscle tissue burns more calories at rest than fat tissue, so losing muscle can make it harder to maintain weight loss in the future.

4. Blood Sugar Spikes and Crashes

While fruits contain natural sugars, consuming them exclusively can still lead to significant blood sugar fluctuations, especially if you're eating fruits high in glycemic index. For individuals with diabetes or insulin resistance, this can be particularly problematic. Even for healthy individuals, these spikes and crashes can contribute to mood swings, intense cravings, and energy instability.

5. Unsustainability and Rebound Weight Gain

A fruit diet is extremely restrictive and difficult to maintain for more than a few days, let alone a week. The sheer monotony and lack of essential nutrients will likely lead to intense cravings. Once you finish the 7 days, there's a very high probability of rebound weight gain (often more than you lost) as you return to your regular eating habits, and your body replenishes glycogen stores and water. This cycle of restriction and rebound can be disheartening and counterproductive in the long run.

6. Potential for Developing an Unhealthy Relationship with Food

Engaging in highly restrictive diets can sometimes lead to an unhealthy preoccupation with food, cycles of binging and restricting, and feelings of guilt. It's important to foster a balanced and positive relationship with food, seeing it as nourishment rather than something to be severely limited.

Crucial Disclaimer: Before considering a fruit diet to lose weight in 7 days, it is absolutely essential to consult with your doctor or a registered dietitian. They can assess your individual health status, potential risks, and help you determine if such a restrictive plan is safe and appropriate for you, especially if you have any underlying health conditions like diabetes, kidney issues, or are pregnant/nursing.

Preparing for Your 7-Day Fruit Diet (If You Choose To)

If, after weighing the pros and cons and consulting with a healthcare professional, you decide that a fruit diet to lose weight in 7 days is something you want to try, a little preparation can go a long way in making the experience as smooth and safe as possible.

1. Get a Medical Green Light

I cannot stress this enough: consult your doctor or a registered dietitian first. This is not a diet for everyone, and certain health conditions can be worsened by such a restrictive approach. Your doctor can advise you on potential risks based on your health profile.

2. Mental Preparation is Key

A 7-day fruit diet is going to challenge you. You'll likely feel hungry, possibly fatigued, and you'll definitely miss other foods. Prepare yourself mentally for these challenges. Remind yourself that it's a short-term plan with a specific goal. Having a clear "why" will help you push through.

3. Stock Up on a Variety of Fruits

The key to success and making the diet somewhat tolerable is variety. Don't just buy apples. Get a wide range of fruits to ensure you're getting diverse nutrients and to prevent taste bud fatigue. Think different colors, textures, and flavors.

• Low Glycemic Fruits: Berries (strawberries, blueberries, raspberries), apples, pears, oranges, grapefruit, kiwi. These are generally better as they cause less drastic blood sugar spikes.
• High Water Content Fruits: Watermelon, cantaloupe, honeydew melon, cucumbers (yes, botanically a fruit!). Excellent for hydration and feeling full.
• Energy-Boosting Fruits (in moderation): Bananas, mangoes, grapes. These are higher in natural sugars and calories, so enjoy them but don't overdo it.
• Avocados (Small amounts): While high in fat, they are a fruit and can provide some much-needed healthy fats. However, many strict fruit diets exclude them. If you allow yourself this, keep it minimal.

4. Hydration Plan Beyond Just Fruits

Even with water-rich fruits, you'll need to drink plenty of plain water. Aim for at least 8-10 glasses (2-2.5 liters) daily. Herbal teas (unsweetened) are also a good option. Avoid sugary drinks, sodas, or even diet sodas. Your focus should be on clean hydration.

5. Clear Your Calendar (If Possible)

Avoid planning strenuous activities, intense workouts, or big social gatherings centered around food during your 7-day fruit diet. You might not have the energy for demanding tasks, and being around tempting foods can make sticking to the plan much harder. Create an environment that supports your temporary dietary goals.

A Sample 7-Day Fruit Diet Meal Plan

Remember, this is an extremely restrictive diet designed for a very short period. This sample plan focuses on variety and aims to provide some essential nutrients within the fruit-only framework. Listen to your body and adjust quantities based on your hunger levels, but do not add non-fruit items if you're aiming for a strict "fruit diet to lose weight in 7 days."

General Guidelines:

• Eat when hungry: Don't starve yourself. Fruits are low in calories, so you'll need to eat frequently.
• Variety is key: Mix up your fruit choices daily to get a broader spectrum of nutrients.
• Stay hydrated: Drink plenty of water throughout the day.

Day 1: Melon Day (Optional, popular starter)

• Breakfast: Large bowl of watermelon
• Mid-morning Snack: Cantaloupe slices
• Lunch: Mixed melon salad (watermelon, cantaloupe, honeydew)
• Mid-afternoon Snack: Watermelon
• Dinner: Honeydew melon

Day 2: Berry & Citrus Focus

• Breakfast: Bowl of mixed berries (strawberries, blueberries, raspberries)
• Mid-morning Snack: Orange
• Lunch: Large fruit salad with berries, grapefruit, and kiwi
• Mid-afternoon Snack: Handful of grapes
• Dinner: Papaya

Day 3: Apple & Pear Emphasis

• Breakfast: 2 Apples
• Mid-morning Snack: Pear
• Lunch: Sliced apples and pears with a sprinkle of cinnamon (optional, for flavor)
• Mid-afternoon Snack: Small bunch of grapes
• Dinner: Large bowl of mixed berries

Day 4: Tropical & Refreshing

• Breakfast: Mango slices
• Mid-morning Snack: Pineapple chunks
• Lunch: Fruit salad with mango, pineapple, and kiwi
• Mid-afternoon Snack: Small banana (for energy)
• Dinner: Fresh fig (if in season) or more mango

Day 5: Mixed Favorites

• Breakfast: Grapefruit halves
• Mid-morning Snack: Apple
• Lunch: Large bowl of mixed fruit: berries, orange, banana (small), pear
• Mid-afternoon Snack: Nectarine or peach
• Dinner: Watermelon and a few strawberries

Day 6: Back to Basics

• Breakfast: Large bowl of watermelon
• Mid-morning Snack: Small bunch of grapes
• Lunch: Mixed berries and kiwi
• Mid-afternoon Snack: Orange
• Dinner: Apple and a few plums

Day 7: Your Last Fruit Day!

• Breakfast: Mixed berries and a banana
• Mid-morning Snack: Pear
• Lunch: Any remaining favorite fruits in a large salad
• Mid-afternoon Snack: Grapefruit
• Dinner: Light fruit platter (e.g., melon, kiwi, apple slices)

Remember, this plan is very low in protein and fats, which are essential for long-term health. It's designed for quick, temporary weight loss. Pay close attention to how your body feels. If you experience dizziness, extreme weakness, or any other concerning symptoms, stop the diet immediately and consult a healthcare professional.

Pro Tips for a Safer 7-Day Fruit Diet

If you've decided to go ahead with a fruit diet to lose weight in 7 days, here are some tips to make the experience as safe and effective as possible, while always prioritizing your health.

1. Prioritize Hydration: Beyond the water in fruits, drink plenty of plain water, sparkling water (unsweetened), and herbal teas throughout the day. Dehydration can exacerbate fatigue and hunger. Aim for at least 2-3 liters of water daily.
2. Choose a Variety of Fruits: Don't stick to just one or two types. Different fruits offer different vitamins, minerals, and antioxidants. Mix high-water fruits (melon, berries) with slightly denser ones (apples, bananas in moderation) for better satiety and nutrient diversity.
3. Listen to Your Body: This is crucial. If you feel excessively light-headed, weak, dizzy, or experience severe headaches, it's a sign that the diet might be too restrictive for your body. Don't push through extreme discomfort. Your health is paramount.
4. Avoid Strenuous Exercise: While light walking is fine and even encouraged, intense workouts are not recommended during a fruit diet. Your body will not have the adequate protein or energy stores to recover, increasing your risk of injury and muscle loss.
5. Plan for Post-Diet Transition: This is perhaps the most important tip. The 7 days will end, and how you transition off the fruit diet will largely determine if you keep the weight off or if it all comes back. Don't jump back into processed foods or large meals immediately. Gradually reintroduce lean proteins (chicken, fish, eggs), healthy fats (avocado, nuts, seeds), and complex carbohydrates (whole grains, sweet potatoes) over the next few days. Start with small portions.
6. Don't Overdo High-Sugar Fruits: While all fruit sugar is natural, consuming excessive amounts of very sweet fruits (like dates, very ripe mangoes, or large quantities of grapes) can still lead to higher calorie intake and more pronounced blood sugar spikes. Balance these with lower-sugar options.
7. Consider a 'Flexi-Fruit' Approach (if approved by a professional): If the idea of 'fruit only' feels too extreme, a professional might suggest a "flexi-fruit" approach for 7 days, allowing for a small handful of unsalted nuts/seeds (for healthy fats and protein) or a serving of non-starchy vegetables (like cucumber, celery, leafy greens). However, for a strict fruit diet, this goes against the core premise. But it is an important consideration for safety and sustainability. For the purpose of this post's keyword, we assume strict fruit, but this is a real-world safety tip.

Common Mistakes to Avoid

Embarking on a fruit diet to lose weight in 7 days comes with its own set of potential pitfalls. Being aware of these common mistakes can help you navigate the week more successfully and safely.

1. Not Drinking Enough Water: Even though fruits are hydrating, many people neglect plain water intake. This can lead to dehydration symptoms like headaches and fatigue, making the diet even harder to stick to.
2. Over-relying on High-Sugar Fruits: While delicious, eating only bananas, mangoes, and grapes can push your calorie and sugar intake higher than intended, potentially causing blood sugar rollercoaster rides. Aim for a balance.
3. Ignoring Hunger Signals for Too Long: The goal isn't to starve yourself. If you're genuinely hungry, eat more fruit. The low-calorie nature of most fruits means you can eat a larger volume without overdoing calories. Listen to your body's cues.
4. Not Planning for After the 7 Days: The biggest mistake is treating the 7 days as an isolated event. Without a transition plan, the weight lost is almost guaranteed to return, often with extra. Your post-diet strategy is as crucial as the diet itself.
5. Expecting Magical, Permanent Results: A fruit diet is a short-term solution for rapid, temporary weight loss. It is not a miracle cure for long-term health or sustainable fat loss. Don't set unrealistic expectations that might lead to disappointment.
6. Comparing Yourself to Others: Everyone's body reacts differently. Don't get discouraged if your results aren't exactly like someone else's. Focus on how your body feels and performs.
7. Failing to Consult a Healthcare Professional: This cannot be overstressed. Diving into a restrictive diet without professional advice can be risky, especially if you have underlying health conditions.

Beyond 7 Days: Sustainable Weight Loss Strategies

While a fruit diet to lose weight in 7 days might offer a quick fix, true and lasting weight loss, along with overall health, comes from sustainable lifestyle changes. Once your 7 days are up, or if you decide this diet isn't for you, here’s what to focus on for long-term success:

1. Balanced Nutrition: Embrace a well-rounded diet that includes lean proteins (chicken, fish, legumes, tofu), healthy fats (avocado, nuts, seeds, olive oil), complex carbohydrates (whole grains, sweet potatoes, brown rice), and, of course, plenty of fruits and vegetables. This ensures you get all the macronutrients and micronutrients your body needs.
2. Regular Exercise: Combine cardiovascular exercise (like brisk walking, jogging, cycling) with strength training (weightlifting, bodyweight exercises). Exercise builds muscle, boosts metabolism, burns calories, and improves mood. Aim for at least 150 minutes of moderate-intensity activity per week.
3. Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly, savor your food, and avoid distractions like screens. This helps prevent overeating and promotes a healthier relationship with food.
4. Portion Control: Even with healthy foods, portion sizes matter. Learn what a healthy portion looks like and practice serving appropriate amounts. Using smaller plates can sometimes help.
5. Adequate Sleep: Lack of sleep can disrupt hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings. Aim for 7-9 hours of quality sleep per night.
6. Stress Management: Chronic stress can also impact weight by increasing cortisol levels, which can promote fat storage. Incorporate stress-reducing activities like meditation, yoga, hobbies, or spending time in nature.
7. Consult Professionals: For ongoing support and personalized guidance, consider working with a registered dietitian or a certified personal trainer. They can help you create a plan tailored to your specific needs and goals.

The journey to lasting weight loss is about consistency, patience, and making gradual changes that you can stick with for life. It's about nurturing your body, not depriving it.

Conclusion

The allure of a fruit diet to lose weight in 7 days is understandable. It promises rapid results, simplicity, and a "clean" feeling, and indeed, it can deliver on quick initial weight loss, largely due to calorie restriction and water depletion. For some, this temporary drop in weight can be a powerful motivator.

However, it's crucial to approach this highly restrictive diet with extreme caution. It is nutritionally incomplete, lacking essential proteins and healthy fats, and can lead to fatigue, muscle loss, and blood sugar imbalances. It is not a sustainable long-term solution, and the risk of rebound weight gain is very high if a proper transition plan is not followed. Always prioritize your health by consulting with a doctor or registered dietitian before embarking on any restrictive dietary plan. While it might offer a quick reset, true health and sustainable weight management come from a balanced diet, regular exercise, and a holistic approach to well-being. Use such a diet only with professional guidance and as a very short-term measure, never as a permanent strategy.

Frequently Asked Questions (FAQ)

1. Is a fruit diet healthy long-term?

No, a fruit diet is generally not healthy or sustainable long-term. While fruits are packed with vitamins and antioxidants, an exclusive fruit diet lacks essential macronutrients like protein and healthy fats, which are crucial for muscle maintenance, hormone production, and overall bodily functions. Prolonged adherence can lead to significant nutritional deficiencies and health problems.

2. Can you really lose 10 pounds in 7 days on a fruit diet?

It is possible to lose a significant amount of weight, potentially even 5-10 pounds, on a strict fruit diet in 7 days. However, a large portion of this initial weight loss is typically water weight and glycogen depletion, not pure fat loss. While the scale may show a lower number, this rapid loss is often temporary and can be quickly regained once you return to regular eating patterns.

3. What fruits are best for weight loss on this diet?

For a fruit diet to lose weight in 7 days, it's best to prioritize a variety of fruits, especially those with high water content and lower glycemic index. Examples include berries (strawberries, blueberries, raspberries), watermelon, cantaloupe, grapefruit, apples, and pears. While bananas and mangoes are nutritious, they are higher in sugar and calories, so consume them in moderation.

4. Are there any side effects of a 7-day fruit diet?

Yes, common side effects of a 7-day fruit diet can include fatigue, dizziness, headaches, muscle weakness, mood swings, and intense hunger. Due to the lack of protein and healthy fats, some individuals may experience reduced energy levels, difficulty concentrating, and digestive upset. If you experience severe symptoms, stop the diet and consult a doctor immediately.

5. How do I transition off a fruit diet after 7 days?

Transitioning off a fruit diet to lose weight in 7 days is critical to prevent rebound weight gain. Gradually reintroduce other food groups over several days. Start by adding small portions of lean protein (like eggs, chicken, or fish) and non-starchy vegetables on day 8 and 9. Then, slowly reincorporate healthy fats (avocado, nuts) and complex carbohydrates (whole grains) in small amounts, paying attention to your body's digestion.

6. Can I exercise while on a fruit diet?

While light activities like walking are generally fine, strenuous or intense exercise is not recommended during a 7-day fruit diet. Your body will be operating on a significant calorie deficit and lacking sufficient protein for muscle repair and recovery. High-intensity workouts could lead to extreme fatigue, muscle loss, and an increased risk of injury.