Fruit Diet: Is It Good for You or Bad?

Your health should always come first because it is your most important and valuable resource. Thousands of different diets and exercise regimes are available to help you keep your body in excellent shape. However, the sheer number of options make it challenging to select the best diet.

Fruit diet has been gaining momentum over the past few years, and it begs the question, is this good or bad for your health? This article will provide the information you need to decide whether a fruit diet plan, also known as an all-fruit or a fruitarian diet plan, suits you.

This article will cover all the critical points regarding a fruit diet’s practical and potential drawbacks, including its nutritional value, the potential for weight loss, and its effects on overall health. It will also look at how to implement a fruit diet plan into your life and the best types of fruit to consume.

What Is a Fruit Diet?

A fruit diet, also known as the fruitarian, is an incredibly restrictive vegan diet. This diet removes all animal products, including dairy and primarily consists of eating raw fruits.

What is a Fruit Diet
What Is a Fruit Diet?

The fruit diet does make some concessions for vegetables, dried fruits, seeds, and nuts. However, these should be eaten in moderation as all other types of food are eliminated, including grains, tubers, and beans.

Within the fruitarian space, there is a wide variance of what fruits to eat. Some practitioners of this diet will only eat fruit that has fallen from trees and others will not eat fruit with seeds because the seeds can turn into living things. Some people that follow this diet plan, do not eat anything that has been cooked either.

Overall, the fruit diet is mainly focused on avoiding harm to living creatures, while also acting as a cleanse. It does not have the goal of helping you lose weight or achieving muscle growth.

How Does a Fruit Diet Work?

The fruit diet is incredibly intense and will immediately impact your body. As you transition to an all-fruit diet, you will notice your body immediately reacts.

Most people will experience a decrease in energy and overall strength. The drop in energy is because your body is adjusting to the lack of protein and other necessary macronutrients. You may also experience a decrease in muscle mass as the body begins to break down muscle tissue for energy.

As the body begins to break down fat for energy, you may experience rapid weight loss. The weight loss is because the fruit diet does not allow for the consumption of other energy sources. Regarding long-term health, eating an all-fruit diet for a prolonged time can lead to vitamin and mineral deficiencies.

Fruits are high in sugar, which can cause spikes in blood sugar levels, leading to diabetes, weight gain, and other health issues. Fruits are also low in protein and fat, leading to muscle loss, fatigue, and other health issues.

How to Do the Fruit Diet?

If you want to implement a fruit diet, you can follow these steps.

  1. Eliminate all animal products and processed foods from your diet. Animal products include meat, eggs, dairy, sugar, alcohol, and processed grains.
  2. Stock your kitchen with all-natural, raw fruits and vegetables.
  3. Eat two to three meals of fruit or vegetables a day.
  4. Drink plenty of water to stay hydrated and flush out toxins from your body.
  5. Exercise regularly to keep your body fit and healthy long-term.
  6. Sleep enough to help your body recover and repair itself each night.
  7. If you experience any adverse effects from the diet, consult a doctor immediately.

You should also calculate your daily calorie intake. You can do this by tracking your meals and snacks and ensuring you are getting enough calories for energy.

It would be best to consider your meals’ timing and frequency. Eating smaller meals more frequently throughout the day will help you reduce carvings. Your last meal should be three to four hours before you sleep, and you should space them out evenly throughout the day.

What Are the Health Benefits of the Fruit Diet?

There are some significant health benefits to the fruit diet. The first and most obvious benefit is that the diet eliminates all animal products. Removing animal products means you will not consume cholesterol or unhealthy fats, reducing your risk of high cholesterol, heart disease, and obesity.

What are the health benefits of Fruit Diet
What Are the Health Benefits of the Fruit Diet?

The fruit diet also helps you eat a balanced and nutritious diet with lots of vitamins, minerals, and fiber. Diets high in vitamins, minerals, and fiber keep your body healthy and strong while providing energy.

The diet also helps you break bad habits that often lead to unhealthy eating. Since you are limited in what you can eat, your bad habits may eventually disappear. Finally, the fruit diet helps you lose weight and eliminates unhealthy snacks and empty calories while providing low-calorie and nutrient-dense foods.

What Are the Health Risks of Fruit Diet?

The possible perils of a fruit-based regimen are natural and should be thoughtfully considered before effecting any drastic dietary shifts. Consuming an excessive amount of sugar and calories can bring about a weight increase, which may have severe medical repercussions in the long haul. 

Insufficient protein and fat intake can cause deficiencies in essential vitamins and minerals for overall health. Fruits possess a naturally sweet flavor due to their high sugar content. However, consuming too many can quickly surpass the recommended daily intake of added sugars or calories, especially if you replace other nutritious foods with fruits as snacks throughout the day. 

Consuming more than the recommended daily amount of added sugars (25g/day) can harm one’s health, increasing risk factors for obesity, type 2 diabetes, heart disease, stroke, cancer, and other chronic diseases.

Lack of Protein and Fat Intake 

While fruits contain healthy fats like omega-3 fatty acids found in avocados or olive oil-based dressings on salads, they don’t provide enough protein or fat for optimal health benefits. 

Protein is essential for building muscle mass, while fat helps keep one full for longer so they don’t overeat later in the day. If you’re following a strict fruit diet without including any sources of lean proteins like eggs or fish, then you may become deficient in these critical nutrients over time, leading to decreased energy levels or poor recovery from exercise sessions.

Fruit Diet

Lowers Cholesterol

Improves Heart Health

Facilitates Weight Loss

Without diversifying your diet to include vegetables in addition to fresh fruit, it is conceivable that you may become deficient in crucial vitamins and minerals like Vitamin B12 ( helps sustain healthy red blood cells and nerve function), iron (carries oxygen around the body), zinc (bolsters immune system functioning), calcium (fortifies bones and teeth) magnesium (involved in hundreds of biochemical reactions within our bodies) plus many others necessary for proper bodily functions including digestion and metabolism processes. 

Consequently, if one fails to be judicious when creating their dietary regimen, they may expose themselves to a potential lack of proper nutrition.

Realizing the perils of a fruit-based diet is essential to make an educated choice. By weighing out the pros and cons, one can determine if following a fruit-based diet is right for them. 

What Are the Foods That You Can Eat While on a Fruit Diet?

These are the foods you can eat while on a fruit diet.

  • Fruits –   All fresh fruits, including apples, oranges, grapes, melons, bananas, berries, mangoes, and more, are allowed. 
  • Vegetables –  Leafy greens like spinach and kale and root vegetables like carrots. 
  • Grains – 
  • Legumes
  • Nuts –  Almonds, cashews, pecans, pine nuts, pistachios, hazelnuts, and macadamias 
  • Seeds –  Flax, pumpkin, sunflower, hemp, sesame, and chia seeds
  • Healthy fats
  • Proteins

What Are the Foods That You Should Avoid While on a Fruit Diet?

These are the foods you must avoid while on the fruit diet.

  • Meat –  All red meat and pork 
  • Poultry –  You cannot eat any poultry while on the fruit diet 
  • Fish and shellfish –  Tuna, white fish, mahi mahi, shrimp
  • Meat-based ingredients –  Deli meat, sausage, hotdogs
  • Eggs –  Eggs and egg substitutes 
  • Dairy products –  Milk, yogurt, butter

Who Should Do a Fruit Diet?

The fruit diet is not for everyone. You should use this diet if you want to lose weight by reducing the number of calories and sugar you consume. This diet is also great for people who wish to detoxify their bodies and improve their gut health. 

People looking to improve their health and overall well-being may also benefit from the diet, provided they diversify their meals with other nutrient-rich foods.

What Is a Sample Diet Plan for Fruit Diet?

While on the fruit diet, you should eat a large amount of fruit each day since it’s your primary source of caloric intake. You can see a 3-day fruit diet plan and a 7-day fruit diet plan menu below.


Day 1

  • Breakfast –  Freshly squeezed lemon juice, reasons, and sliced melon
  • Lunch –  Figs, pears, and kiwis 
  • Dinner –  Peaches, tangerines, mangoes, and blackberries

Day 2

  • Breakfast –  Fruit juice with bananas and oranges 
  • Lunch –  Fruit salad 
  • Dinner –  Fruit salad topped with nuts and seeds 

Day 3

  • Breakfast –  Freshly squeezed juice and a fruit salad 
  • Lunch –  Apples, bananas, and pears
  • Dinner –  Bowl of nuts and fresh vegetables 


Day 1

  • Breakfast –  Freshly squeezed lemon juice, reasons, and sliced melon
  • Lunch –  Figs, pears, and kiwis 
  • Dinner –  Peaches, tangerines, mangoes, and blackberries

Day 2

  • Breakfast –  Fruit juice with bananas and oranges 
  • Lunch –  Fruit salad 
  • Dinner –  Fruit salad topped with nuts and seeds 

Day 3

  • Breakfast –  Freshly squeezed juice and a fruit salad 
  • Lunch –  Apples, bananas, and pears
  • Dinner –  Bowl of nuts and fresh vegetables 

Day 4

  • Breakfast –  Melon balls and lemon juice 
  • Lunch –  Sliced peaches and lime juice
  • Dinner –  Fruit salad with nuts 

Day 5

  • Breakfast –  Apple and orange slices
  • Lunch –  Avocado, mangoes, and pineapples 
  • Dinner –  Dried fruit and nuts

Day 6

  • Breakfast –  Sliced fresh vegetables and juice 
  • Lunch –  Leafy vegetables with fruit juice dressing 
  • Dinner –  Fruit salad with nuts 

Day 7

  • Breakfast –  Freshly squeezed juice 
  • Lunch –  Sliced vegetables 
  • Dinner –  Fruit salad with nuts and seeds

What Are the Facts About Fruit Diet?

These are five critical facts about the fruit diet.

What are the Facts about Fruit Diet
What Are the Facts About Fruit Diet?
  1. The diet is best for short-term use: You should not use this diet for long periods due to the potential lack of essential nutrients.
  2. It can help you lose weight: Studies suggest that following a fruit-based diet can result in significant weight loss.
  3. It can help you detoxify:
    1. Eating large amounts of fruit.
    2. Cutting out processed foods and sugar.
    3. Drinking plenty of water can help your body naturally detoxify.
  4. You may experience side effects: Eating a fruit-based diet can cause bloating, gas, and other digestive issues.
  5. It would be best to supplement your diet: When following the fruit diet, you may need to supplement with vitamins and minerals to ensure adequate nutrition.

How Long Does It Take To See Results From A Fruit Diet? 

The time it takes to see results from a fruit diet depends on several factors, including how much weight you want to lose and your commitment level to the diet. Generally, giving yourself at least two weeks when starting a fruit-based diet is recommended, as this will usually be enough time to see the desired results.

Is Fruit Diet for Vegetarians Only?

No, the fruit diet is not restricted to vegetarians only. Anyone who wants to improve their health or lose weight can benefit from the fruit diet.

How Much Does Fruit Diet Cost?

The fruit diet is not a cost-prohibitive diet. You don’t need to buy any special supplements or foods. You may save money by not eating out and eliminating expensive foods like red meat and fat.

The fruit diet may be expensive if you live in a place that does not have a large number of fresh fruits or if you are buying organic fruit. However, there are ways to make the diet more affordable by buying seasonal and frozen fruits.

Is the Fruit Diet Considered a Healthy Diet?

No, the fruit diet is not healthy. While the diet has some health benefits, it is not balanced and can be challenging to maintain long-term. The diet should only be used as a short-term solution and supplemented with other healthy foods to ensure long-term success.

The fruit diet can have serious health risks due to lacking nutrients and vitamins. It is essential to discuss any health concerns with your doctor before starting a fruit-based diet plan.

Does Meal Timing Matter With the Fruit Diet?

Yes, meal timing matters with the fruit diet. Eating a lot of fruit in one sitting can cause digestive problems, so spreading your meals throughout the day is vital. Eating smaller amounts of fruit throughout the day can help ensure that your body gets all the necessary nutrients.

Is Eating Nuts Allowed on the Fruit Diet?

Yes, you are allowed to eat nuts while on the fruit diet. They will be a primary source of fats while on this diet, so you must eat several servings of nuts daily. Without fats, your body can have negative consequences.

How to Transition Into a Fruit Diet?

Transitioning into a fruit diet can be challenging if you are not used to eating much fruit. The best way to start is by gradually introducing more fruit into your diet. Start by replacing one meal with a fruit-based dish and progressively increase the amount of fruit you eat until you eat fruit for all meals.

It is also important to remember that variety is vital in the fruit diet. Eating various fruits will help you get all the necessary nutrients and vitamins.

Fruit Diet

Lowers Cholesterol

Improves Heart Health

Facilitates Weight Loss

Athletic Insight

Athletic Insight Research


The Athletic Insight Research team consists of a dedicated team of researchers, Doctors, Registered Dieticians, nationally certified nutritionists and personal trainers. Our team members hold prestigious accolades within their discipline(s) of expertise, as well as nationally recognized certifications. These include; National Academy of Sports Medicine Certified Personal Trainer (NASM-CPT), American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA-CPT), National Academy of Sports Medicine Certified Nutrition Coach (NASM-CNC), International Sports Sciences Association Nutritionist Certification.