The fruit diet is minimal. It is forbidden to eat dairy products on this diet. Those who choose a fruit diet are only allowed to eat fresh, dried fruits, vegetables, and seeds. Eating whole grains, legumes, and foods such as potatoes or beets is rare or should be eliminated. Eating any cooked food, even cooked fruit, is forbidden in this diet. A fruit diet means getting 70 to 80 percent of your daily calories just by eating fruit.
Following a fruit diet carries many risks, such as malnutrition. It is best to consult your doctor before starting. The fruit diet includes a variety of fruits that people may classify as vegetables. Fruits such as:
- Avocado
- tomato
- Cucumber
- Bell pepper
- olive
- Squash
- etc
Sample fruit diet program
There is no limit to the amount of fruit you should eat during the day. Some people eat enough fruit to satisfy their hunger. The following diet plan is the program for the first day of the fruit diet.
- Breakfast: An energetic smoothie made from three bananas, blueberries, dates, and a cup of coconut milk.
- Morning snack: a handful of dried peaches
- Lunch: two large bowls of fruit salad made from bananas, grapes, and berries; B12 supplement tablets.
- Afternoon snack: a handful of dried figs.
- Dinner: A large bowl of avocado, cucumber, and chopped tomato with olive oil, lemon, salt, and pepper.
- Dessert: A packet of almonds
Different types of fruit diets
There are several fruit diets, some of which are more limited. Some people who choose a fruit diet eat only fruits that have fallen from the tree and have not been picked by humans. The goal of these people is to prevent damage to nature.
The other group not only eats fruits fallen from trees and plants but also avoids grains, seeds, and legumes because they believe these substances cause weight gain.
Others eat fruit only at certain times. For example, only at noon or in the afternoon after eating lunch.
The other group is a little more flexible and consumes small amounts of grains, cereals, nuts, legumes, and vegetables throughout the day.
Generally, groups that follow different fruit diets are rigorous and limited. Of course, this should also be considered since too much restriction in eating foods leads to an unhealthy relationship with food. It is best to use less restrictive diets that include fruits and vegetables.
Benefits of the Fruit Diet
People choose fruit diets for different reasons. The following are some of the reasons why some people prefer a fruit diet.
- Reduce calorie intake.
- Weight Loss
- Poisoning
- Follow a diet that is less harmful to the environment.
- Avoid killing living things for food.
Fruits are a great source of antioxidants and vitamins. Most fruits contain the following:
- Vitamin C helps improve the health of the tissues of the mouth and gums.
- Potassium is vital for controlling blood pressure levels.
- Folate helps produce red blood cells.
Fruits are low in calories. If a person skips his standard diet and follows a fruit diet, he will receive fewer calories.
Fruits are an excellent source of dietary fiber. Fiber is an essential part of the diet that can help improve the following:
- Reduce the risk of heart disease.
- lowers blood cholesterol levels
- Improve the digestive system and prevent constipation.
- Creating a feeling of satiety helps people burn fewer calories.
However, keep in mind that juice has almost no fiber.
Risks and Side Effects of the Fruit Diet
The fruit diet is strictly limited. Although there is a large variety of fruits in the fruit diet, not all the nutrients needed by the body are provided.
The fruit diet is also high in sugar, leading to diseases such as fatty liver and diabetes in the long run. The body cannot get all the nutrients it needs from fruits. Those who follow a fruit diet may be deficient in the following nutrients in the long run:
- Iron
- Calcium
- Vitamin D
- Zink
- Vitamins B and B12
These nutrients play a vital role in the body, and their deficiency causes the following problems:
- Dry and brittle hair
- Fatigue and bruising
- Lethargy
- Depression
- Weakening of the bones
- decreased immune system
- Muscle weakness
- Cognitive disorders
- Diseases with a risk of death
1. Fruit diet and protein deficiency
Protein deficiency is one of the main dangers of a fruit diet. Some people who follow a fruit diet eat seeds and nuts, but the protein in the roots and nuts alone is not enough for the body.
Each person should receive protein at different stages of life according to their level of physical activity. The following table shows the amount of protein needed for an adult with varying levels of physical activity:
| activity rate | Protein required per kilogram of body weight |
| Low physical activity | 0.8 to 1 gram |
| Moderate physical activity | 1.3 grams |
| High physical activity | 1.6 grams |
Protein deficiency has the following side effects:
- Inflation
- Anemia
- Weakening of the immune system
- Physical weakness
- Cardiovascular problems
- decreased body growth
2: Fruit diet, glycemic index, and fructose
Fruits naturally contain a sugar called fructose. The glycemic index determines how much sugar each food in the “healthy and quality foods category” should have. Bananas, grapes, and tropical fruits have higher sugar levels than the standard glycemic index.
Fruits with a lower glycemic index have less of an effect on blood sugar than fruits with a higher glycemic index. These fruits include apples, oranges, pears, and members of the berry family, such as strawberries.
In any case, all fruits increase blood sugar due to carbohydrates. Eating enough fruit and following a balanced diet help control blood sugar. It is difficult for those who follow a fruit diet to control their blood sugar.
Having the right amount of sugar in your blood is important for staying healthy, especially if you have diabetes. A fruit diet is not a good choice for those who need to take care of their blood sugar. Juice should also be avoided to prevent high blood sugar.
3: Fruit diet and tooth decay
Fruits contain a type of acid called citric acid. If a person does not maintain good oral hygiene, eating fruit will, in the long run, cause tooth decay. Juices also damage teeth because of the same acid.
Rinsing your mouth with water after eating fruit can help keep your mouth and teeth healthy.
However, following a diet not based on fruit is the best way to keep your teeth healthy. Tooth decay can be kept at bay by brushing twice a day, flossing, and not brushing right after a meal.
4: Fruit diet and malnutrition
Fruits have vitamins and fiber, but they don’t have any of the other nutrients the body needs. If you want to follow a fruit diet, we recommend using fruit diet programs and instructions with less strictness and restrictions along with a standard diet.
As mentioned, the fruit diet is based on fruit. This means that you are only allowed to eat fruit. Among them are those who, in addition to fruits, use grains, cereals, and legumes.
Fruits are a good source of antioxidants, vitamins, and fiber, but they don’t give the body all of the nutrients it needs. A fruit diet can raise blood sugar due to a lack of protein sources. A fruit diet is not suitable for people with diabetes.
If you plan to start a fruit diet, consult your doctor first. However, most nutritionists do not recommend following a fruit diet for weight loss for a long time.