In order to lose weight, you need to create a calorie deficit, which means that you eat fewer calories than you consume. A fruitarian diet may help you lose weight because it eliminates many high-calorie foods, and it is simple to follow because you mostly eat fruit. The diet is not likely to be nutritionally adequate, so talk to a nutritionist about more balanced diets for weight loss.
Calories and Foods
A fruitarian diet can help you lose weight because in most cases, at least 70 to 80 percent of your diet is made up of sweet fruits and vegetable fruits, including tomatoes, cucumbers and squash, according to Columbia University. These foods are low in calories, and they are filling because of their high amount of water and their dietary fiber. Your diet may include some higher-calorie foods, such as olives, grains, beans and nuts, so your fruitarian diet requires as much portion control as any other weight loss diet.
Nutrient Density
A fruitarian diet is nutrient-dense because it does not include empty calories from added sugars, refined starches and fats. When you are restricting your food intake in order to lose weight, it is especially important to choose nutrient-dense foods so that you can meet your nutrient requirements without going over your calorie limits. Fruits, vegetables, nuts, beans and whole grains are all nutrient-dense foods, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.
Nutritional Concerns
A fruitarian diet without beans, grains or nuts is not likely to be adequate in iron or zinc. Since you are not eating fatty fish or fortified dairy products, another concern is inadequate intake of calcium and vitamin D for strong bones, according to Columbia University. The diet does not supply vitamin B-12, which is only in animal-derived foods. You can probably meet your protein requirements on a fruitarian diet by eating soy products, which provide high-quality protein, and sources of incomplete protein, such as beans, nuts and grains.
Long-Term Weight Outcomes
A disadvantage of using a fruitarian diet to lose weight is that it may be difficult to follow because it is so restrictive. You may get bored on the diet, and quit before you reach your weight loss goal. Even if you are able to achieve your goal weight on a fruitarian diet, you risk regaining the weight once you go off the diet if you return to your old eating habits. It is difficult to follow a fruitarian diet in social situations because many foods are prohibited.
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