{"id":32739,"date":"2024-01-02T14:02:55","date_gmt":"2024-01-02T19:02:55","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=32739"},"modified":"2024-01-02T14:03:38","modified_gmt":"2024-01-02T19:03:38","slug":"trend-check-tiktok-frugivore-diet","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/trend-check-tiktok-frugivore-diet\/","title":{"rendered":"Trend Check: Will TikTok\u2019s &#8216;Frugivore&#8217; Diet Work For Weight Loss?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-your-plant-based-diet-isnt-working\/\" target=\"_blank\" rel=\"noopener\">Plant-based diets<\/a> are nothing new in the world of nutrition, so you\u2019re probably pretty familiar with what it takes to be vegetarian or vegan. But here&#8217;s something novel: A <a href=\"https:\/\/www.tiktok.com\/tag\/frugivore?lang=en\" target=\"_blank\" rel=\"noopener\">TikTok trend dubbed the frugivore diet<\/a> has put its own spin on plant-based eating, suggesting that fruit should be front-and-center on our plates\u2014and that eating this way supports weight loss, helps the body detox, increases energy, decreases inflammation, and more. But does this whole-food, seemingly health-focused diet possess the power to finally bring all your health and weight-loss goals to fruition? (Pun <\/span><i><span style=\"font-weight: 400;\">definitely<\/span><\/i><span style=\"font-weight: 400;\"> intended.) As a registered dietitian, I have some thoughts.\u00a0<\/span><\/p>\n<h2><b>What is the Frugivore Diet?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Proponents of the frugivore diet refer to it as the <\/span><a href=\"https:\/\/frugivorebiology.com\/fruit-based-diets-basics\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u201cbiologically appropriate diet for our species,\u201d the \u201cnatural human diet,\u201d and therefore \u201cthe healthiest\u201d diet we can eat.<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 They say that since our human biology is most similar to that of natural tropical frugivores (think apes and chimpanzees), we are designed to eat a similar diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So what do frugivores eat? They consume foods that can be foraged in nature\u2014mainly fruits, but also some greens, nuts, seeds, and roots. (In some cases, frugivores may eat small amounts of other animal proteins, but this seems to be less common.)\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Frugivores are encouraged to eat as much fruit as they need to feel satisfied. A traditional frugivore diet is based on tropical fruits, but most people consume whatever fruits are available to them. These can include some fruits we often consider vegetables, such as tomatoes, cucumbers, peppers, zucchini, and eggplant. High-fat fruits like avocados and coconut can also be incorporated into the diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the <a href=\"https:\/\/www.tiktok.com\/@paige_nicole_shay\/video\/7243072385421823275?lang=en\" target=\"_blank\" rel=\"noopener\">\u201cwhat I eat in a day\u201d frugivore posts on TikTok<\/a>, people share diets that involve everything from <a href=\"https:\/\/www.tiktok.com\/@paige_nicole_shay\/video\/7240832240551218474?lang=en\" target=\"_blank\" rel=\"noopener\">half a watermelon or a seven-banana smoothie for breakfast<\/a>, to a <a href=\"https:\/\/www.tiktok.com\/@freeleebananagirl\/video\/7156411457201065218?lang=en\" target=\"_blank\" rel=\"noopener\">liter of orange juice as a snack<\/a>, to <a href=\"https:\/\/www.tiktok.com\/@paige_nicole_shay\/video\/7243072385421823275?lang=en\" target=\"_blank\" rel=\"noopener\">eleven mangoes for lunch<\/a>, to <a href=\"https:\/\/www.tiktok.com\/@paige_nicole_shay\/video\/7248244360800701738?lang=en\" target=\"_blank\" rel=\"noopener\">four sweet potatoes and a large salad<\/a> for dinner. Yes, really. Frugivore meals include very large portions of ripe fruit, and sometimes some root vegetables, greens, and nuts or seeds.\u00a0<\/span><\/p>\n<h2><b>Should You Try this Fruit-Based Diet?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ready for a dietitian\u2019s take? I love fruit, and I spend a lot of time encouraging my own clients to incorporate more fruits and vegetables into their daily eating routines. However, I believe fruit is meant to be one part of a balanced diet\u2014and consuming excessive quantities could have some serious pitfalls.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, just to respond to the notion that we should all be getting back to our roots of eating like gentle fruit-loving apes\u2026I\u2019m guessing the people making this claim have never seen the videos out there of chimpanzees hunting and eating other monkeys. (I don\u2019t recommend looking that up, but you can <\/span><a href=\"https:\/\/www.nationalgeographic.com\/science\/article\/chimps-use-spears-to-hunt-mammals-study-says\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">read more about chimpanzees\u2019 hunting practices here<\/span><\/a><span style=\"font-weight: 400;\">.)<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/signs-your-plant-based-diet-isnt-working\/\" target=\"_blank\" rel=\"noopener\">6 Signs Your Plant-Based Diet Isn&#8217;t Working For You<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">With that in mind, there are some pros and cons of going full-on frugivore to consider if the influencers in your feed are luring you in.\u00a0<\/span><\/p>\n<h3><b>The Pros\u00a0<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">Of course, fruit is chock-full of nutrients! High in micronutrients such as <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-a\" target=\"_blank\" rel=\"noopener\">beta-carotene<\/a> and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-c\" target=\"_blank\" rel=\"noopener\">vitamin C<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">folate<\/a>, and <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/potassium\" target=\"_blank\" rel=\"noopener\">potassium<\/a>, fruits can support healthy immune function, eyesight, blood pressure, and more. Additionally, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3419346\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">studies<\/span><\/a><span style=\"font-weight: 400;\"> show that a diet high in fruits and vegetables decreases the risk of disease and weight gain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fruit is also a great source of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/digestion-gut-health\/fiber\" target=\"_blank\" rel=\"noopener\">fiber<\/a>, and someone who follows a frugivore diet will likely meet their daily fiber goals (which are 25 grams for women and 38 for men). Fiber contributes to a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/better-gut-health\/\" target=\"_blank\" rel=\"noopener\">healthy gut microbiome<\/a>, increases satiety, helps balance blood sugars, and supports healthy cholesterol levels. So, all good things there, too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The other benefit I see here is the lack of processed foods. Focusing on consuming whole, real foods is always a plus in this dietitian\u2019s book!<\/span><\/p>\n<h3><b>The Cons<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">On a very practical level, the sheer cost of a fruit-based diet alone could be inhibiting for many. While buying moderate quantities of in-season fruits can fit into most people\u2019s budgets, purchasing the mass volumes of fruit\u2014and especially specialty tropical fruits\u2014recommended on this plan would add up to a hefty grocery bill quickly. (A single mango costs between one and three dollars; consider eating eleven mangoes for one meal.)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, while fruit has numerous health benefits, it still contains sugar\u2014and excess sugar can be a problem, especially for those with blood sugar regulation issues (think diabetes or hypoglycemia). Our pancreas produces insulin that, when released into the blood, helps to regulate the amount of sugar circulating through our system. While someone with a properly functioning pancreas and insulin sensitivity may be able to get away with large quantities of fruit (at least for a while), those with a compromised system likely can\u2019t.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/blood-sugar-off-balance\/\" target=\"_blank\" rel=\"noopener\">7 Things That Can Throw Off Your Blood Sugar Balance<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, while fruit is high in certain nutrients, it\u2019s lacking in others\u2014and a fruit-based diet increases the likelihood of major nutrient deficiencies. For example, most fruits are not good sources of <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/iron\" target=\"_blank\" rel=\"noopener\">iron<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/zinc\" target=\"_blank\" rel=\"noopener\">zinc<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a>, <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/minerals\/calcium\" target=\"_blank\" rel=\"noopener\">calcium<\/a>, iodine, or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/vitamins-supplements\/letter-vitamins\/vitamin-b\" target=\"_blank\" rel=\"noopener\">vitamin B12<\/a>. Furthermore, fruit doesn\u2019t contain much <a href=\"https:\/\/www.vitaminshoppe.com\/c\/protein-fitness\/protein-powders\" target=\"_blank\" rel=\"noopener\">protein<\/a> or fatty acids (avocado and coconut are the exceptions on the fat front). If you were <\/span><span style=\"font-weight: 400;\">really<\/span><span style=\"font-weight: 400;\"> diligent about incorporating nuts, seeds, and roots, you might be able to scrape by and meet your very basic protein needs. However, this won\u2019t be easy or sustainable for most. And if you have higher activity levels or metabolic needs? It would likely be impossible to meet your increased protein needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for the weight loss angle: I don\u2019t see the frugivore diet as a healthy or sustainable way to do it.\u00a0 Might you lose some weight initially? It\u2019s possible. Eating primarily fruit could naturally result in a calorie deficit that produces a lower number on the scale. However, you\u2019ll likely also be losing a high percentage of muscle mass due to low protein intake, which will make it harder to keep that weight off over time. Some people might actually see weight <\/span><i><span style=\"font-weight: 400;\">gain<\/span><\/i><span style=\"font-weight: 400;\"> with this plan. While fruits aren\u2019t terribly calorie-dense, the calories can really add up when you&#8217;re eating massive quantities of them\u2014especially if you start adding in nuts and seeds.<\/span><\/p>\n<h2><b>The Bottom Line<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Although I can appreciate the desire to eat a more natural diet that includes an abundance of fruits and vegetables, I see the frugivore diet as an unsustainable, and, quite frankly, unhealthy diet to follow for weight loss or overall health. TikTok influencers may have the best intentions, but I would steer clear of this trend.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rather than going completely (or even mostly) fruit-based, try increasing your fruit and vegetable intake to meet the minimum five-servings-per-day recommendation. Or, if you\u2019re feeling ambitious, aim for six to 12. Doing so will increase your nutrient intake and decrease disease risk. Eating more fruits and vegetables will often reduce your overall caloric intake, as well, because they\u2019ll be crowding out high-calorie, less nutrient-dense foods.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">From there, balance out your fruits and veggies at each meal by adding three to six ounces of a protein (chicken, fish, beef, tofu), up to a cup of a high-fiber starch (quinoa, brown rice, sweet potatoes, beans), and up to two tablespoons of some healthy fats (olive oil or nuts). Now that\u2019s a well-balanced meal template I can get behind!\u00a0<\/span><\/p>\n<p><em><a href=\"https:\/\/www.instagram.com\/rebekah_rdn\/?hl=en\" target=\"_blank\" rel=\"noopener\">Rebekah Feemster<\/a>, R.D.N., L.D.N., is a registered dietitian nutritionist with a passion for food and fitness. She completed her didactic degree at Missouri State University and her dietetic internship at the Medical University of South Carolina in Charleston. She also holds a Certificate in Adult Weight Management from the Commission on Dietetic Registration. Rebekah has experience working in a variety of health and wellness settings including hospitals, corporate wellness, fitness and rehab facilities, and holistic health. Rebekah finds joy in sharing her nutrition knowledge and helping others develop a healthy relationship with food and their bodies. When she&#8217;s not talking about (or making) food, you&#8217;ll find her outside doing yoga, hiking, or tending her backyard chickens.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Plant-based diets are nothing new in the world of nutrition, so you\u2019re probably pretty familiar with what it takes to be vegetarian or vegan. But here&#8217;s something novel: A TikTok trend dubbed the frugivore diet has put its own spin on plant-based eating, suggesting that fruit should be front-and-center on our plates\u2014and that eating this<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/trend-check-tiktok-frugivore-diet\/\">Read More <span class=\"screen-reader-text\">Trend Check: Will TikTok\u2019s &#8216;Frugivore&#8217; Diet Work For Weight Loss?<\/span><\/a><\/p>\n","protected":false},"author":215,"featured_media":32743,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,7,9],"tags":[],"class_list":["post-32739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Trend Check: Will TikTok\u2019s &#039;Frugivore&#039; Diet Work For Weight Loss? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"The frugivore diet is popular on TikTok, but is it really a good idea to base your diet on fruit? 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