In a world where novelty diets come and go every day, the fruit diet is here to stay. The diet promotes the ingestion of fruits along with almonds, seeds, and selective vegetables. It leaves out a few food groups and may help enhance cardiovascular health, reduce oxidative stressi , and aid in weight management. However, while it does provide a vast multitude of health benefits, it has its own challenges too.
What Is The Fruit Diet?
A fruitarian or fruit diet promotes the intake of fruits and nuts and seeds in their natural forms. Some vegetables that are classified as fruits, such as avocados and tomatoes, are also permitted. The regimen also severely restricts other dietary groups like animal products and grains.
One benefit of this diet is that it does not require a lot of meal preparation. Also, the elimination of harmful lipids and inclusion of fiber-rich foods may help improve metabolic health.
How Does The Fruit Diet Work?
The fruit diet operates on the following principles:
Consumption Of Fruit
The diet predominantly centers on ingesting a wide variety of fruits like apples, mangoes, berries, citrus fruits, etc. Some fruitarians even prefer organic or locally sourced fruits as they are believed to contain reduced levels of chemicals and contaminants.
Exclusion Of Major Food Groups
A strict fruitarian diet excludes or severely limits other food groups like animal products (meat, dairy, eggs), cereals, legumes, and refined foods. The sustainable and eco-friendly nature of this diet also appeals to people.
How To Follow The Fruitarian Diet
Start by eliminating the following dietary groups, one by one, from your diet. This gradual progression will enable your body to acclimate to the changes and ensure you can adhere to it effortlessly.
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Alcohol Dairy products
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Seafood
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Animal products
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Legumes
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Processed ingredients
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Caffeine Carbonated beverages
You can gently start introducing the following ingredients to your diet:
Fresh, unadulterated produce
Nuts Seeds Vegetables
Focus on obtaining more than 50% of your daily calories from fruits and the rest from vegetables, seeds, and legumes. Follow this diet effectively to obtain the following benefits.
How The Fruit Diet Benefits Your Health
It Boosts Your Nutrient Intake
A fruit diet is rich in vitamins A, B6, C, and E, iron, phosphorus, zinc, and fiber. These nutrients help enhance metabolism and even promote cognitive function.
May Improve Digestion
The high fiber content in fruits may help enhance gastrointestinal motilityi and reduce constipation, abdominal pain, and bloating.
May Boost Cardiovascular Health
Intake of fruits like apples, grapes, pomegranates, blueberries, avocados, etc. may enhance lipidi levels and reduce inflammation. This may help enhance your cardiac health and reduce the risk of stroke.
May Slow Down Aging
Fruits like citrus, berries, grapes, and cherries are rich in antioxidantsi and bioactive compounds that may help combat oxidative stress, slow down cellular aging, and improve overall skin health.
May Aid In Weight Management
Fruits are generally low in calories and high in water and fiber. This may help enhance metabolic health and aid in weight management. The phytochemicalsi in fruits were found to lower adipose mass and aid reduce obesity risk.
Read Also: 10 Suggestions For Successful Weight Loss
Foods To Eat On The Fruit Diet
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Citric Fruits: Oranges, cherries, tomatoes, citrus, plums, and cranberries
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Sweet Fruits: Figs, dates, grapes, and raspberries
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Fibrous Fruits: Bananas, apples, pears, strawberries, grapes, apricots, and cherries
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Oily Fruits: Olives, avocados, and coconuts
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Starchy Fruits: Plantains, kiwi, guavas, and squash
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Vegetables: Bell peppers, tomatoes, and eggplant
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Seeds: Sunflower and gourd seeds
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Nuts: Pine nuts, hazelnuts, and cashews
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Spices: Pepper, salt, cumin, cardamom, and chile
Foods To Avoid On The Fruit Diet
Slowly eliminate these substances from your diet as you transition into the fruit diet:
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Animal Products: Red meat, poultry, seafood, dairy, and eggs
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Grains And Cereals: Wheat, rice, oatmeal, and other cereals
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Legumes: Beans, lentils, and other legumes
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Processed Foods: Fast cuisine, packaged munchies, and decadent desserts
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Added Sugars: Soda, confectionery, and fruit liquids
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Alcohol: All intoxicating beverages
While knowing what to consume and avoid on this diet can help, we have further simplified things for you. Check out the 3-day sample meal plan to help you get started.
How Long Does The Fruit Diet Take To Show Results?
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A study published in the journal Nutrients discusses how increased fruit intake led to a significant reduction in body mass index and waist circumference in obese participants after 8 weeks.
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Another study found that consuming 2 or more servings of fruits per day may reduce the risk of stage-1 hypertensioni due to their rich potassium content.
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However, there is no information on the duration it may take before one can see results from this regimen. Also, the limited options available and its restrictive nature make this regimen suitable only for the short term. Consult a doctor or registered dietitian for a customized diet plan to ensure your nutritional demands are met.
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The fruit diet concentrates on the consumption of fruits, nuts, and seeds while excluding all other dietary groups. It may help enhance cardiovascular health, slow down aging, and aid in weight loss. However, its restrictive nature may cause nutritional deficiencies and may not suit those with diabetes. Hence, consult a healthcare professional or registered dietitian for a sustainable diet plan to ensure your nutritional demands and health objectives are met.