Fruits like watermelon, cucumber, and berries are great choices on the first day. Watermelon, in particular, contains citrulline (2), which helps the liver eliminate ammonia, a waste product from protein digestion. Additionally, the digestive system benefits from a break from processing heavy and complex foods, allowing the body to redirect energy toward repair and rejuvenation. The digestive tract begins to reset, promoting a healthier intestinal environment.
As the body adapts to the fruit-focused diet, many people report increased energy levels and improved mental clarity by day two. Fruits provide a quick source of natural sugars, providing the body with readily available energy without the need for complex digestion.
Bananas, rich in potassium, help maintain electrolyte balance, thereby reducing the risk of muscle cramps and promoting heart health (3). Natural sugars in fruit, like fructose, provide sustained energy throughout the day, avoiding the energy dips associated with processed sugars.
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The high fiber content of fruits contributes to the feeling of satiety, thus preventing excessive consumption of calories. Fiber also supports digestive health, promoting regular bowel movements and helping with the elimination of waste from the body (4).
Cellular renewal and rejuvenation with Fruit Fast
From the third day, the body enters a state of cellular renewal and rejuvenation. Fasting stimulates autophagy, a process by which the body cleans damaged cells and regenerates new, healthy ones (5). This cellular turnover can help improve skin health, making it look radiant and rejuvenated.
The antioxidants found in fruits play a crucial role in neutralizing free radicals, which can cause cell damage. This reduction in oxidative stress can help strengthen the immune system and reduce inflammation levels.
Berries, known for their rich antioxidant content, can further enhance these benefits. Blueberries, in particular, contain anthocyanins, compounds with anti-inflammatory and neuroprotective properties that may have a positive impact on brain health (6).
Considerations and Precautions When Going on a 72-Hour Fruit Fast
Although a 72-hour fruit fast may offer potential health benefits, it is essential to approach such dietary practices with caution and mindfulness. Consulting a healthcare professional before attempting an extended fast is crucial, especially for people with underlying health conditions, such as diabetes or eating disorders.
Additionally, breaking the fast gradually and thoughtfully is vital. The abrupt reintroduction of complex foods can shock the digestive system. Instead, start with easy-to-digest foods like soups, salads, and steamed vegetables.
A 72-hour fruit fast can be a transformative experience for some, providing benefits such as detoxification, increased energy, mental clarity and cellular renewal. However, it is crucial to approach these practices carefully, considering individual health concerns and consulting healthcare professionals for personalized advice. Fasting, in any form, should be a conscious choice, aligned with overall health goals and conducted with full awareness of its potential impact on the body.
The references:
- Health benefits of fruits and vegetables
Slavin JL, Lloyd B. Health benefits of fruits and vegetables. Adv Nutr. July 1, 2012;3(4):506-16. doi:10.3945/an.112.002154. PMID: 22797986; PMCID: PMC3649719.
- Watermelon consumption increases plasma arginine concentrations in adults
Collins JK, Wu G, Perkins-Veazie P, Spears K, Claypool PL, Baker RA, Clevidence BA. Watermelon consumption increases plasma arginine concentrations in adults. Nutrition. March 2007;23(3):261-6. doi: 10.1016/j.nut.2007.01.005. PMID: 17352962.
- Bananas
https:www.hsph.harvard.edu/nutritionsource/food-features/bananas/#:~:text=Bananas%20are%20an%20excellent%20source, regularly%20and%20muscles%20to%20contract.
- Therapeutic benefits and dietary restrictions of fiber intake: a state of the art
Ioniță-Mîndrican CB, Ziani K, Mititelu M, Oprea E, Neacșu SM, Moroșan E, Dumitrescu DE, Roșca AC, Drăgănescu D, Negrei C. Therapeutic benefits and dietary restrictions of fiber intake: a state review art. Nutrients. Jun 26, 2022;14(13):2641. two: 10.3390/nu14132641. PMID: 35807822; PMCID: PMC9268622.
- The beneficial and adverse effects of the autophagic response to calorie restriction and fasting
Shabkhizan R, Haiaty S, Moslehian MS, Bazmani A, Sadeghsoltani F, Saghaei Bagheri H, Rahbarghazi R, Sakhinia E. The beneficial and adverse effects of the autophagic response to calorie restriction and fasting. Adv Nutr. September 2023; 14(5): 1211-1225. doi: 10.1016/j.advnut.2023.07.006. Published online July 30, 2023. PMID: 37527766; PMCID: PMC10509423.
- Berries: improving human health, healthy aging and promoting quality of life – a review
Paredes-López O, Cervantes-Ceja ML, Vigna-Pérez M, Hernández-Pérez T. Berries: improving human health and healthy aging, and promoting quality of life – a review. Plant foods Hum Nutr. September 2010;65(3):299-308. doi: 10.1007/s11130-010-0177-1. PMID: 20645129.
Source: Medindia
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