The main aim of the fruit fasted diet is to cleanse and detox the body, most especially the digestive system. This diet gives your digestive system a break from over processed food, high starch, meat, salt and refined sugar whilst allowing low-calorie, fibre-rich fruits to cleanse your system; removing toxins and parasites whilst burning excess fat. This program has been created with flexibility being a key part. There are various levels depending on how familiar you are with fasting and there are a variety of fruits listed below which can be combined in various ways to fit your routine. Times for eating can also be modified providing you are sticking to your fasting window and making sure you leave 3 to 4 hours before sleeping.
Benefits
The fruit fasted diet targets all aspects of healing; from organ level - cleansing and protecting various systems in your body (digestive system, immune system etc) to cellular level cleansing (autophagy and cellular recycling). The antioxidants, phytonutrients, enzymes, and fibre from fresh organic fruit help to drive out impurities, stopping the formation of free radical cells. The high fibre helps to flush out waste in the digestive tract, aid the breakdown of chemicals whilst promoting all round digestive health. The high water content of these fruits also work to hydrate your body and promote blood and fluid circulation which is very important for your lymphatic system (white blood cells and immune system) which aids with all round healing. Another added benefit is the fat loss capability. Eating a low carb diet whilst moderately exercising turns your body into a fat-burning machine. This is due to the fact that as carbs are not readily available in the body as reserves, your body breaks down visceral fat for energy leading to a type of fat-burning that is unachievable on a high carb diet. All these points above are the reasons why a fruit fasted diet should be implemented at least once a month.
Disclaimer: Please seek advice from your doctor prior to executing this diet to ensure it is safe for you.
Note: This diet is designed to be as flexible as possible providing you stick to two main rules; your fasting window (depending on what level you choose) and a strict fruit diet. Depending on what level you are, you can go for the beginner, intermediate or advanced and can pick between 1, 3 or 5 days. Most important thing is discipline and listening to your body.
Programme
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Beginner |
Intermediate |
Advanced |
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Day 1 |
Fast time: 14hrs |
Fast time: 18hrs |
Fast time: 24hrs |
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|
Breakfast |
12:00pm |
1 fruit from C6 |
Breakfast |
12:00pm |
Fast |
Breakfast |
12:00pm |
Fast |
|
|
Lunch |
5:00pm |
3 fruits from C2 & C3 |
Lunch |
4:00pm |
3 fruits from C2 & C4 |
Lunch |
5:00pm |
Fast |
|
|
Dinner |
10f8:00pm |
4 fruits from any category |
Dinner |
8:00pm |
4 fruits from any category |
Dinner |
6:00pm |
5 fruits from any category |
|
|
Day 2 |
Fast time: 14hrs |
Fast time: 18hrs |
Fast time: 24hrs |
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|
Breakfast |
12:00pm |
2 fruit from C2 |
Breakfast |
12:00pm |
Fast |
Breakfast |
12:00pm |
Fast |
|
|
Lunch |
5:00pm |
4 fruits from C3 & C6 |
Lunch |
4:00pm |
4 fruits from C3 & C6 |
Lunch |
5:00pm |
Fast |
|
|
Dinner |
10:00pm |
5 fruits from any category |
Dinner |
8:00pm |
5 fruits from any category |
Dinner |
6:00pm |
6 fruits from any category |
|
|
Day 3 |
Fast time: 14hrs |
Fast time: 18hrs |
Fast time: 24hrs |
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|
Breakfast |
12:00pm |
2 fruit from C2 & 4 |
Breakfast |
12:00pm |
Fast |
Breakfast |
12:00pm |
Fast |
|
|
Lunch |
5:00pm |
4 fruits from C3 & C6 |
Lunch |
4:00pm |
4 fruits from C4 & C5 |
Lunch |
5:00pm |
Fast |
|
|
Dinner |
10:00pm |
5 fruits from any category |
Dinner |
8:00pm |
5 fruits from any category |
Dinner |
6:00pm |
6 fruits from any category |
|
|
Day 4 |
Fast time: 14hrs |
Fast time: 18hrs |
Fast time: 24hrs |
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|
Breakfast |
12:00pm |
2 fruit from C5 |
Breakfast |
12:00pm |
Fast |
Breakfast |
12:00pm |
Fast |
|
|
Lunch |
5:00pm |
4 fruits from C2 & C3 |
Lunch |
4:00pm |
4 fruits from C3 & C5 |
Lunch |
5:00pm |
Fast |
|
|
Dinner |
10:00pm |
5 fruits from any category |
Dinner |
8:00pm |
4 fruits from any category |
Dinner |
6:00pm |
5 fruits from any category |
|
|
Day 5 |
Fast time: 14hrs |
Fast time: 18hrs |
Fast time: 24hrs |
||||||
|
Breakfast |
12:00pm |
1 fruit from C1 |
Breakfast |
12:00pm |
Fast |
Breakfast |
12:00pm |
Fast |
|
|
Lunch |
5:00pm |
3 fruits from C3 & C5 |
Lunch |
4:00pm |
3 fruits from C5 & C6 |
Lunch |
5:00pm |
Fast |
|
|
Dinner |
10:00pm |
4 fruits from any category |
Dinner |
8:00pm |
4 fruits from any category |
Dinner |
6:00pm |
4 fruits from any category |
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*Quantities should be around 100grams per serving but can be adjusted due to your weight and size.
Fruit Table
There are several fruit classification systems however, I have simplified them into the 6 basic categories. Note, some fruit might overlap and belong to more than one category. Also, feel free to add any fruit that might have been missed out.
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C1 – Berries Small, juicy fruits with thin skins
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C2 – Pits The fruit surrounds a single, hard stone, or pit, which contains the seed
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C2 – Core Central, seed containing core surrounded by a thick layer of flesh
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C4 – Citrus Fruits A thin membrane separates the flesh into segments
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C5 – Melons Large, juicy fruits with thick skins and many seeds
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C6 – Tropical Grown in warm climates and are considered to be somewhat exotic
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Blueberries |
Peaches |
Apples |
Oranges |
Cantaloupe |
Banana |
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Blackberries |
Plums |
Pears |
Lemons |
Watermelon |
Pineapple |
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Strawberries |
Cherries |
Crab Apples |
Citrons |
Melon |
Passion fruit |
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Raspberries |
Apricots |
Asian Pear |
Limes |
Honeydew |
Dragon fruit |
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Currants |
Nectarines |
Quince |
Tangerine |
Winter Melon |
Jackfruit |
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Cranberries |
Mangoes |
Kiwi |
Grapefruit |
All form of Melons |
Guava |
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Huckleberries |
Lychee |
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Clementines |
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Papaya |
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Goji Berries |
Coconut |
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Pomelos |
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Tamarind |
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Acai Berries |
Dates |
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Mandarins |
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Pomegranate |
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Olives |
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Guava |
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References and Further Reading
Dr LLaila Afrika – Fasting 101 - https://www.youtube.com/watch?v=oBRpm3PklnQ
African Holistic Health – Dr LLaila Afrika
https://www.forkstofeet.com/2013/08/raw-fruit-detox-7-day-fruit-cleansing.html
https://thrivecuisine.com/fruits/citrus-fruit-list/
https://www.healthline.com/health/food-nutrition/fruit-diet#potential-benefits