When it comes to diets, there are many food diet options that people can choose from. However, it is always better to stick to a healthy, balanced diet that includes lots of fruit groups. A fruit diet is one such type of diet where the emphasis is on eating only fruits or mostly fruits for most meals in a day.
However, this seems like a restrictive diet to many who are used to eating various foods, but there is no need to worry because this diet has many benefits that make it worth the switch. In this article, we will discuss what a fruit diet is and the potential benefits of switching and sticking to a fruit diet.
What Is A Fruit Diet?
A fruit or fruitarian diet is a subset of raw veganism that consists entirely of uncooked plant foods. This means that most fruits and vegetables consumed in this healthy diet will be raw and unprocessed. The focus is on eating whole, ripe, and quality fruits, with other raw plant-based foods like nuts, seeds, and vegetables being added in occasionally to meet the body’s nutritional needs.
A fruit diet excludes all animal products and processed foods. On a fruitarian diet, about 50% or more of your daily calorie needs come from fruits. The rationale behind switching or maintaining a fruit diet differs but generally includes health-related benefits, religious/spiritual beliefs, or environmental concerns.
Regardless of the reason behind it, the goal is to gain access to a higher-quality diet that is rich in vitamins and minerals. What’s more, this type of vegan diet has been known to promote weight loss and improve overall health.
However, it is essential to follow the vegan diet in moderation because an excessive and uncalculated fruit intake may come with risks like nutrient deficiencies if not done correctly.
What To Take In A Fruit Diet?
There is no specific list of fruits you should consume on a fruit diet, but it is essential to make sure that the meals are well-balanced and full of nutrition. Your fruit diet should include the following:
There are several fruits that you can include in your fruit diet, including apples, oranges, bananas, mangoes, peaches, grapefruits, pears, and other seasonal fruits.
Leafy greens are also an essential part of a vegan diet as they provide essential vitamins and minerals to the body. Include nutrient-dense greens like kale, spinach, and romaine lettuce in your diet.
Nuts & Seeds
Nuts are an excellent source of healthy fats, while seeds provide essential vitamins and minerals. The most common nuts consumed on a vegan diet include walnuts, almonds, cashews, and macadamia nuts, while flaxseed, sesame seed, pumpkin, and chia seeds are some of the commonly consumed vegan diet seeds.
Vegetables are also an essential part of a vegan diet as they provide essential minerals and vitamins like iron, zinc, magnesium, etc. Include vegetables such as broccoli, cauliflower, carrots, and bell peppers in your diet to get all the necessary nutrients.
What Are The Health Benefits Of A Fruit-based Diet?
The health benefits of switching to a fruit-based diet are numerous. Here are some potential health benefits you can experience when you eat fruits:
A fruitarian diet is popularly known for its weight-loss benefits. According to the Centers for Disease Control and Prevention (CDC), a fruit diet encourages a reduction in the number of calories consumed per day, which can help you lose weight. Also, fruits are very low in calories and high in fiber, which makes them ideal for those looking to lose weight without compromising their nutrition intake.
The fruit dietary fiber helps improve digestion and regular bowel movement. This is vital for overall health as it helps to eliminate toxins and other substances that can be harmful to the body.
Increased Energy Levels
Certain fruits are rich in fiber, vitamins, and minerals that provide long-lasting energy without any sugar crash or energy spikes, as seen with processed foods. Eating fruit can give you an instant energy boost for any physical activity and help you stay active throughout the day.
Strengthened Immune System
Fruits are a great source of antioxidants, which help to fight off free radicals and strengthen the immune system. This is crucial for maintaining good health and preventing long-term illnesses.
Lower Risk Of Chronic Diseases
Following a fruit-based diet has been linked to lower risks of developing chronic diseases such as heart disease, diabetes, and even certain cancers. This is because fruits are rich in vitamins, minerals, antioxidants, and other nutrients.
Healthy Blood Pressure
Fruits are also rich in potassium, which is essential for helping to maintain healthy blood pressure levels. High-potassium foods like bananas, apricots, and oranges can help reduce the risk of hypertension or high blood pressure.
How To Switch To A Fruit Diet?
Switching to a fruitarian diet may seem daunting at first, but with the proper preparation and planning, it can be done successfully. Here are some tips to help you switch to a fruit-based diet:
When switching to any new dietary regime, it is best to start slow and make gradual changes. Instead of completely cutting out all other types of food from your diet, start by slowly replacing them with more fruits.
Gradually Increase Your Fruit Intake
Once you’ve started to replace other foods with fruits, it is essential to gradually increase your fruit intake. This will help your body adjust from normal eating habits and get used to the diet change.
Eat Fruit When You’re Hungry
It is important to listen to your body and eat when you are hungry. Fruits are an excellent snack option as they provide both energy and essential vitamins and minerals, so try to reach for a piece of fruit instead of processed snacks.
Staying hydrated is also key to success with the fruit diet. Drink plenty of water throughout the day, and make sure to get your daily recommended amount of H2O.
Limit Acidic Fruits
It is important to note that some fruits, such as oranges, lemons, and grapefruit, are high in acidity. Try to limit these types of fruits in your diet and opt for more low-acid fruits like bananas, mangos, and papayas instead.
Fruit Juices Vs. Raw Fruit
When it comes to consuming fruit, it is best to eat raw fruit instead of drinking fruit juice. Raw fruits contain more fiber and provide a higher nutritional value than their juiced counterparts.
In conclusion, a fruit diet can be beneficial for overall health if done correctly. However, it is essential to talk to your doctor before switching to a vegan diet and ensure that you are taking in all the essential nutrients. Additionally, make sure that you are consuming enough calories so as not to put yourself at risk of nutrient deficiencies.