The Fruitarian diet is Vegan and can be one of the most Restrictive diets out there. Depending on the degree to which this Fruitarian diet is adopted, one can go on a range from 50% to 90% fruit only diet. The Fruitarian diet involves eating raw Fruits, nuts and seeds and this diet can be considered as a type of Raw Food Diet.
Nuts and seeds are considered to be a part of the fruit of the plant, and therefore when on the Fruitarian diet one can consume these too.
Eating Fruit which is naturally in season is important. When allowed, Nature decides which fruit we should eat by ripening it during its appropriate season, showing us that we should be eating this fruit and not another. We should not forget the seasonality of fruits even if today we can get all the fruits we want all year round from the supermarket. Eating certain fruits all year round is not what nature intended.
Avoiding protein and fat in your diet will cause you to have not enough nutrients, which your body needs to remain healthy. Therefore one can instead consider this diet as a form of Cleansing period, going on this vegan raw food Fruitarian diet for say 2 weeks at a time, at maybe 50-75% adoption. That is raw fruit would make up 50-75% of the food you consume during this 2 week period, and leafy vegetables, seeds, nuts and grains (wheat, oats, bulgur, quinoa) would form the remaining 25-50% of what you eat.
Why people go Fruitarian
Some consider the Fruitarian diet a part of living and eating without killing other organisms, which in this case the plant would not be killed as only the Fruit is consumed. Others follow this Fruitarian diet either for health and cleansing purposes (detoxifying your body), some for religious, moral and ethical purposes. Eating Fruits raw also retains maximum nutrients as there was no high heat cooking involved, which could kill these nutrients before they come to your plate.
Some argue that consuming large quantities of low-calorie fruits (50-75% of your diet) gives the brain maximum glucose (a sugar high), giving them a clear mind and a slim body. Some use a raw food diet for 2 out of every 3 meals they consume, to strike a balance between being on these diets and having a more regular lifestyle.
Fruitarian Food Groups
The Fruitarian diet generally groups its foods into 7 groups, which are the following;
- Sweet fruits: apples, bananas, melons, grapes
- Oily fruits: olives, avocados
- Acid fruits: oranges, lemons, cranberries, pineapples
- Subacid fruits: cherries, figs, raspberries
- Nuts: hazelnuts, walnuts, cashews, almonds, pistachios
- Seeds: squash, sunflower, pumpkin
- Vegetable fruits: tomatoes, peppers, cucumbers
Striking a balance between these food groups, and eating them at different times of the day, would then give you the best results.
Which foods to avoid when on a Fruitarian diet
When on a Fruitarian diet, one would avoid the following foods;
- animal based foods including eggs, meat and dairy
- beans including chickpeas, lentils and peas
- starches including potatoes and other tuber vegetables
- processed foods
The Fruitarian diet can lead to some big food cravings, microbiome disruptions, and nutrient deficiencies, one should study this carefully and discuss this diet with their doctor and diettian. The Fruitarian diet can also affect blood sugar levels, therefore those suffering from type 2 diabetes need to take extra care before looking any further on this diet.
Which drinks to consume when on a Fruitarian diet
Water of course should be the main drink, however fresh fruit juices and coconut water are also popular. Coffee is also sometimes taken up by Fruitarians. Almond, coconut and cashew milk is often used to replace cows milk. One should avoid alcohol and soft drinks.
The Benefits of a fruit based diet
Fruit is naturally rich in antioxidants, minerals, fiber and vitamins. Fruits are a whole food and help alot with keeping hydrated, being naturally full of water. Eating fruit makes you feel full for longer, you can eat alot of fruit for a relatively small amount of calories, which is good when trying to lose weight. Fruit is a low-fat food.
When to Eat and how much
This part of the diet is not restrictive, and fruitarians are encouraged to eat 3 meals a day, and to eat until they feel full. Fruitarians tend to eat in large amounts but are known to remain slim.
Fruitarianism can be considered to be a calorie restrictive diet, below is our daily calorie intake calculator, it will help you calculate how many calories your body needs each day.
A typical meal plan for a Fruitarian
As you can see below, you wont be feeling hungry when on this diet, a typical meal plan for a Fruitarian would look like this;
- Breakfast – a large smoothie with coconut milk, 3 applies, 2 bananas, berries and a plum
- Mid morning – dried peaches and a vitamin B12 supplement
- Lunch – large fruit salad (grapes, strawberries and bananas)
- Snack – dried figs with walnuts
- Dinner – avocado, tomato, cucumber salad, with some lemon
- Desert – raw almonds and a kiwi
These foods have a low calorie density, allowing you to eat alot yet take in a low amount of calories. There is no portion control, or chewing slowly involved here. This is a diet that allows you to lose weight without feeling hungry.
When on a fruitarian diet for longer stretches of time, one would probably need to take supplements for vitamin B complex, omega-3, iron, zinc, vitamin D, and iron. Some protein shakes are also recommended to be included in your diet.
Overall eating more fresh food is very important, always choose healthy options and with some advance preparation you will see the results in your health improvement and weight loss. Achieving that balance is always the challenge, and this takes time and effort.