Is fruit diet healthy?

Fruit Diet

Today we will be discussing the fruit diet. Everyone in today’s world wants to look good and attractive. People with some extra pounds want to shred them and skinny want to add on some pounds.

People who follow this diet call themselves fruitarian.

By being on a fruit diet for 3-4 days you can cleanse your body system, will be able to fight against food addiction, and will be able to reduce weight up to 9-10pounds.

fruit diet

What is a fruit diet?

A fruit diet is a diet consisting of just fruits you can call it a highly restrictive vegan diet as well as it would not consist of any dairy products. One can just have fruits. Moreover, fruits are ready made snacks they can be consumed anytime and anywhere.

An individual can have nuts, dry fruits, and seeds in moderation. Grains, legumes, and tubers are eliminated. There is not a single way one can do the fruit diet. Therefore, it is always recommended to check with your nutritionist prior to making such major changes in your diet as this diet carries many risks such as malnutrition.

This fruit diet is great for vegetarians well if I talk about vegans they can not have protein powders that consist of eggs, whey, or other animal products. Fruition diet is a low- salt diet.

Why fruit diet?

The question is why fruit diet? A quick answer to this is that it motivates you to eliminate animal protein, increasing fiber, detoxification of your body, bringing down the calorie intake, and the most important eliminating the need to cook.

You can have as many fruits as they want and still be in shape. It is a great way to stuff your face and still can have a flat tummy.

Benefits of fruit diet?

benefits of fruit diet

As we all know that fruits are beneficial for us and if we will switch to a diet which would have only fruits then that’s obvious it would have a lot of benefits. Therefore, without delaying any further let’s start with it.

  • Fiber which is present in the fruits helps in regular bowel movement and lowers your cholesterol. Examples of fruits with high fiber are apples, pears, and blackberries.
  • Some existing researches say that fruits can reduce the chances of cancer and other chronic diseases as well.
  • It helps you to promote a more environmentally-friendly diet.
  • Fruits like mango and oranges are a good source of folate. Intake of folate can help you increase the number of RBCs (Red Blood Cells).
  • Bananas, guavas, cantaloupe, and mangoes are fruits high in potassium. Potassium helps an individual to maintain blood pressure and regulate fluid balance in the body.
  • Oranges, red peppers, and strawberries are a great resource Vitamin C. Vitamin C helps in keeping teeth and gums healthy. It also helps in improving the immune system.
  • Anti-oxidants control/ decrease the production of free radicals in the body. Prunes, black plums, and all types of berries are great sources of anti-oxidants.
  • A fruit diet diminishes the DNA damage which helps in reducing the chances of cancer.
  • Helps in increasing vitamin and antioxidant intake.

A day on fruition diet

This is how or somewhat similar an individual’s diet looks like when he/she is on a fruition diet.

Note- There is no limit to how much one can have, you can have as many fruits and vegetables as you want to have.

Fruit juices are not allowed just raw fruits. Cream, butter and milk are also not allowed.

Breakfast

Option 1- Start your day with a smoothie including bananas, dates, berries, and a cup of coconut milk.

2- Two apples and pomegranate.

3- Can start your day with boiled potato.

Morning Snack

A handful of dried peaches or handful of apples.

Lunch

Option 1- Vegetable salad including:-

  • 5 spring onions
  • 10 salad leaves
  • 1 cabbage finely chopped
  • 1 radish
  • 3-4 carrots finely chopped or can keep big pieces as well depending upon your taste and the way you like having it.
  • Lemmon Juice
  • 2 cucumbers sliced
  • Peas and corns
  • Celery
  • Broccoli

Option 2- Fruit salad

  • 2 apples
  • 1 cup of green grapes and black grapes
  • 2-3 oranges
  • 1/4 currants
  • 2 apricots chopped
  • 1 mango
  • 2-3 cups of finely chopped cabbage
  • Lemon juice

You can change quantity according to your diet and hunger otherwise this will become difficult for you to continue. Therefore, keep variations

Afternoon snack

Handful of Common fig/ prunes/ raisins and dried apricots.

Dinner

A large bowl of chopped avocado, cucumber and tomato along with a lil bit of olive oil, lemon, salt and pepper for taste.

Drink at least 10-12 glass of water throughout the day.

This is how a day on fruit diet looks like. You may change few fruits and vegetables and can make your own dishes.

Weight loss shake

Take a glass of hot water, add 2 tablespoons of honey and 3 tablespoons of lemon juice. Mix it well and repeat it for few days. Even this will help you through the journey of weight loss fruit diet.

How does it work?

When you get on fruit diet then your body weight starts dropping because of the extremely low calories intake. These diet would be of 900-1100 calories.

Most probably you will put on the weight back which you will be shredding in this process because of water. It is a short term diet which can not be stretched for a long period of time as this might lead to some deficiencies in your body like fat, calcium, vitamin D, B12 and many more.

Fruits not to miss on

  • Apple (Vitamin C, potassium, vitamin K, carbohydrates)
  • Lemon (Vitamin C, potassium, vitamin B6)
  • Berries (Vitamin C, manganese, copper, folate, vitamin K1)
  • Pineapple (Vitamin B6, vitamin C, manganese, vitamin B6)
  • Papaya (Protein, vitamin C, vitamin A, folate, potassium)
  • Pomegranate (Fiber, protein, vitamin C, vitamin K, folate, potassium)
  • Watermelon (most of it is water, vitamin B6, vitamin A, vitamin C, lycopene, antioxidants, and amino acids)
  • Orange (Fiber, protein, vitamin A, vitamin C, calcium)
  • Tomato and cucumber, are part of the fruit kingdom.

Potential risks and Cons

risks of fruit diet

Fruit diet is one of the most restrictive diet among the all existing ones as one has to exclude many food groups. Moreover, it does not cover all the nutrients required by our body. Therefore, it is not often recommended.

Without wasting further time let’s start with potential risks and cons associated with fruit diet.

Weight gain

It all depends upon individual to indiviual’s body type. As fruits are rich in natural sugars called fructose. For some it might help in weight loss while in few it might work the other way around and would gain their weight because on fruit diet people tend to have large portions of fruits.

This increased intake of fruits might risk for gaining weight.

Diabetes

Fruit diet is not recommended for diabetic or pre-diabetic people as it can be dangerous. As sugar in fruits can give a kick to blood sugar levels and as people tend to have fruits in a big quantity so that might shoot up blood sugar level.

Fruits with higher sugar level rank higher on the glycemic index (GI) as comparetive to the ones with low sugar level. Edible items are rated as:-

Low– 55 or below

Moderate– 55 to 69

High– 70 and above

Some common fruits and vegetables with their GI values:-

Fruits

FruitsGI Values
Watermelon 72
Raisins64
Banana, ripe62
Grapes59
Parsnips52
Pear43
Dates42
Peach 42
Strawberries41
Orange40
Plums40
Apple 39
Dried Appricots32
Grapefruit25
Cherries20

Vegetables

VegetablesGI Values
Baked russet potato111
Instant mashed potato 87
Boiled white potato82
Sweet Potato70
Yam54
Green Peas51
Carrots 35

Irrespective of their GI values all of them increase blood sugar values because they have carbohydrates.

In order to maintain your blood pressure you have to keep a track on your portion size and balanced diet.

Note– Not suggested for people with unstable blood sugar levels.

Tooth Decay

Now, as we have been repeating that fruits have natural sugar and consuming a large quantity will increase the intake quantity of sugar.

Some of the fruits contain acids including citric and Fructis acids. Therefore, doctors always recommend keeping good oral hygiene otherwise it might dissolve your tooth enamel leading to tooth decay.

Rinsing your mouth with water post eating fruits or fruit juice is a good habit in order to refrain that. Some of the acidic fruits with their Ph level are as follows:-

FruitPh level
Lemon Juice2-2.60
Limes2.00-2.80
Blue Plums2.80-3.40
Grapes2.90-3.82
Pomegranates2.93-3.82
Grapefruits3.00-3.75
Blueberries3.11-3.33
Pineapples3.20-4.00
Peaches3.30-4.05
Apricots3.30-4.80
Oranges3.69-4.34
Tomatoes4.30-4.90

Now, as most of the fruits have acids than in this case shall we stop having fruits? No, we can keep few things in our mind in order to save your great smile.

  • Try to avoid bringing acidic fruits like lemons, limes directly in touch with your teeth. Putting these fruits against your teeth for long might soften the enamel on your teeth.
  • In order to refrain from using a straw can be an of the ways to avoid direct contact with your teeth.
  • Rinse your teeth with water post having fruits this would help in diluting the acids of your mouth.
  • Use fluoridated toothpaste as this would help in making your enamel strong.
  • Few researchers say that eating cheese after having fruits helps in raising the pH level in your mouth which increases saliva production which helps neutralize acids.

Nutrition deficiencies

Our body can not absorb all the nutients which it needs from fruits. Usually people following this diet have lack of the following nutrients in their diet:-

  • Iron
  • Calcium
  • Vitamin D
  • Zinc
  • Omega3 fatty acids
  • Vitamin B (including B12)
  • Iodine
  • Protein

These nutrients are usually present in dairy products or soy protein which are off-limits in the fruition diet. An individual might get some protein from nuts and seeds but that would not be adequate to contribute to maintaining health.

As per some researches dietary allowances for protein in adults are as follows:-

  • Adults with minimum activity- 0.8-1.00 grams of protein per kg of body weight.
  • Adults with moderate activity- 1.3 grams of protein per kg of body weight.
  • Adults with intense activity- 1.6 grams of protein per kg of body weight.

Lack of these nutrients may lead to:-

  • Anemia
  • Swelling
  • Stunted growth
  • Tiredness
  • Lethargy
  • Immune system dysfunction
  • Osteoporosis
  • Fatigue
  • Low mood
  • Depression
  • Weakened bones and muscles
  • Dry skin and brittle hair
  • Might lead to life threatening complications

Starvation

As your body would not get all the necessary required nutrients, so it possible that you might push your body to starvation mode. Henceforth, in order to save energy, your body might slow down your metabolism for performing vital functions.

Consult a doctor/ dietitian

Be it fruit diet, keto diet, or any other diet. Whenever you plan to bring a major change in your diet or life intentionally make sure that you check with your doctor/ dietitian before starting it as he/ she will be able to guide you better according to your body as one might have already some medical conditions.