Incredible Fruit Facts: Why Fruit Should Be A MUCH Larger Part of Your Diet!

November 10, 2007

You probably have no idea how good fruit is for your body.

I don’t mean that to insult your intelligence. What I’m saying is that I found some facts on fruit that are WAY out of the mainstream. This is about as far “out there” as the one meal a day diet, that we discuss on this blog. This is stuff I have never read on any fitness site or any fitness magazine.

I LOVE bringing this type of info and pushing it out to the masses. I did about three hours research to find out some really amazing studies on fruit. I think you guys will enjoy this.

fruit diet weight loss

Why I Decided to Research Fruit?

So why did I decide to spend over 3 hours on a Friday night to research fruit? Well…I didn’t have a date planned and I wanted to save money to hit the clubs tomorrow night (at least I’m honest)…beyond that, I have been eating a large portion of my calories as fruit over the past 2 weeks and I have been feeling better than ever!

I have been following The Warrior Diet and I’m eating nothing but fruit during the day, and a regular healthy dinner at night.

I Found An Amazing Study Done in South Africa

There was a study done in South Africa quite a few years ago where a group of people ate a diet of nothing but fruit for 6 months. This study was done by Prof. B. Meyer of the University of Pretoria. The experimental group ate nothing but fresh raw fruits and nuts for six months.

They were compared to a control group, who ate a typical diet consisting of fruits, vegetables, dairy and meat.

The Results Were Very Surprising to Say The Least!

What they figured was that the group that ate nothing but fruit would be wasting away. What they found was that this group had virtually become disease-free.

They didn’t have any nutritional deficiencies and each one of these people in this group was in superb health.

Even more surprising was that when the experiment was over, almost every person in the fruit eating group decided to stay on this diet. They all claimed to feel more energetic and alive then they did in their youth.

Are We Naturally Fruit Eaters?

A gentleman by the name of T.C. Fry asks us to imagine ourselves 60 million years ago, when we didn’t have tools…before we had fire and cooking as well.

Would we take a rabbit and crush it in our hands and bite into the fur and enjoy getting blood smeared all over our face like a true carnivore?

Would we get down on the ground and get under a cow and suck milk out of their teats? Would we be root grubbers and dig raw roots out of the ground, dust off the dirt and eat them? Would we be true herbivores and eat leaves and weeds? Probably not!

In the Perfect State of Nature, Humans are “Frugivores”

While I’m not completely convinced that fruit should be the only part of our diet, I am convinced that it probably is the perfect food for our body. T.C. Fry says that fruit is actually the only food in nature that appeals to our senses. It is bright in color, has a great texture, and appeals to our natural sweet tooth.

The seeds didn’t taste this way and were meant to be discarded…which in turn would cause more fruit to grow. The “mother plant” actually wants us to carry the fruit away and discard the seeds…which causes another plant to grow.

The same can’t be said of any other food or plant.

…But There Isn’t Enough Protein in An All Fruit Diet!

I used to think the same thing! Get this…fruit actually provides 5% protein by total calories consumed…this is the same as mother’s milk.

Another interesting fact…the protein in fruits is predigested and comes in the form of free-form amino acids that don’t need to be broken down by the body.

One more amazing fact…the protein in raw fresh fruits is uncooked, which makes it more bioavailable and usable by the body…so we need less of this type of protein each day to get the same effect as other proteins. In fact if you consumed all your calories in fruits, you would have twice the daily required needs of amino acids.

What if Your Stomach Can’t Tolerate Fruit?

I used to be in this category. Many fruits used to give me digestive pains…not anymore. It is recommended that you fast a few times to detox your system a bit.

Once your system is clean and healthy, fruit becomes the easiest food to digest. I eat mainly fruit during the day and now that my body is used to it, I never get stomach pains.

People Who Eat A Lot of Fruit Need To Consume Less Water

If you go to the extreme, many fruitarians do not need to drink water at all and have to urinate as much as anyone. Fruits supply ample water in it’s purest form…it is great for hydration. The fiber in fruit is also good to reduce subcutaneous water retention as well (water under the skin that blurs muscle definition).

I still recommend drinking a lot of water, but fruit does help a bit in keeping you hydrated.

Another “Interesting” Way of Looking at Humans and Fruit

T.C. Fry goes even further and expands upon the idea of “Symbiotic Partners”. Here is his definition: “Symbiosis is cooperation between dissimilar organisms for mutual benefit”.

He says that humans and fruits are kind of like bees and pollen. He states that humans wouldn’t collect nectar, because it wouldn’t suit our needs as a food. He also states that plants are stationary and if they just dropped seeds, that soon the soil wouldn’t have enough nutrients to sustain more plant life.

So plants evolved to create the perfect food package to “proportionately meet the precise needs of its eaters” (read that again…it is pretty profound).

He says it best here…”Those creatures which, in taking and becoming dependent on these foods, became the fruit plant’s biological symbiont”. So humans became necessary for the long-term survival of fruit plants and fruit evolved to become the perfect food for humans.

Crazy stuff!

Are You Eating Enough Fruit?

I knew it was healthy, I guess I didn’t realize it was the perfect food for us. I’m not suggesting to drop everything else, but maybe fruit should be a MUCH bigger part of your diet. I used to think it would cause a blood sugar spike, but the energy is steady due to the fiber and the type of natural sugars in the fruit.

I’ve been told to try and avoid candy as much as possible to recondition my sweet tooth to get a better enjoyment out of fruit.

Now I am eating apples and oranges for desert and it is actually very satisfying. These studies really gave me a whole new perspective on fruit.

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{ 66 comments… read them below or add one }

john November 10, 2007 at 7:35 am

I am a produce junkie. lol…anywas, I just wanted to talk about cross cultural observations. I just got back from visiting my mom in Italy, (we have a house in a small town that my dad was born in near the amalfi coast). The average italian eats and drinks WAY more than the average american, but there are very few fat people…in my years of going there I have taken note of why this is true.

1) the energy expenditure of the average italian is at least 3xs as much as americans. When she was alive, my grandmother was waking up at 6 am, spending 3 hours shopping for the days meal, another 2 cleaning, laundry, cooking, etc, after lunch and the daily nap another 2 or 3 hours on her feet socializing with her girlfriends in the piazza… She was 5’9 and never cracked 125 lbs…ate doughnuts and chocolate croissoints for breakfast, 2 plates of pasta for lunch, friut all the time, and cheese, fish, or meat for dinner…

2) most young people expend the same, since the infrastructure is small walking is a big thing, i usually spend about 8 hours a day on my feet, and i go to the gym with my friends on top of that…It is basically impossible to eat off that energy expenditure.
think about it… 2000 for the basal metabolism plus 8 hours of walking stop and go burns at least another 1200.. maybe more due to the hilly landscape…then the gym about another 3-600…I would have to eat more than 3500-4000 calories a day to gain weight…which is a lot considering the difference in the calorie content of the foods…Croissants are much smaller, so are the pastries and ice cream servings…Maybe like the size of a tennis ball. Pizza is very thin, not that oily or cheesy….the pasta dishes are big (2.5 cups) but thats about it. I eat a lot of handmade chocolate when I am there. I don’t know if the level of freshness has to do with how well the food assimilates or not, however.

3) social ideals: People look at brad pitt as the ideal male body, and ironically think all americans are built like that. Italians are also very fashion concious…try fitting an 18 inch biscep into a beautiful armani jacket…not happening. Italians also enjoy thier landscape, biking in the mountains, swimming at the beach etc…the gym is also popular as well and most guys lift for strength. There are bodybuilders there but it is a very small percent of the population, usually looked down upon due to thier perverse lifestyle.

So here are my euro fitness tips for all on the forum.

1) walk more, a lot more (3+ hours a day)…go to the mall, socialize, go to clubs, etc..
2) indulge in some kind of sweet, every day…a piece of dark chocolate, nutella, etc…don’t go overboard though. This should remove any complexes with food. eat fruit, or fruit based desserts. once the forbidden aspect is gone you won’t want it anymore on a regular basis.
3) drink wine on ocassion
4) have sex more than 5 x’s a week.
5) don’t eat such a huge ass breakfast…save something for a good dinner or lunch..that being said, recude meal frequency as well. Italians eat one big meal a day, weather it is lunch or dinner.

C November 10, 2007 at 10:41 am

How funny! I was eating a banana for breakfast as I checked my feeds this morning and this popped up!

I totally agree with you here Rusty. I used to eat very little fruit. But when I decided to adopt a more healthy lifestyle, fruit became a much bigger part of my diet. It’s been great!

Jennifer November 10, 2007 at 1:29 pm

This is pretty cool information. I will include more fruit in my diet for sure since I love the stuff anyway! Maybe I will do something like 50% of my calories from fruit and the rest from protein, vegetables and “healthy” fats like almonds. Thanks Rusty!

Remon van der Pol November 10, 2007 at 1:29 pm

Very, very interesting post! My only concert about eating loads of fruit would be the sugars in it. So should I not worry about the sugars found in fruit? Other than that, I really do enjoy fruit! In the past I didn’t like fruit all that much and thought of it as a mandatory thing… Nowadays I really like fruit and eat fruit instead of bread at lunch. But because of my “fear” of fruit-sugars I never went beyond taking two pieces of fruit per day, but it’s really nothing to worry about then?

admin November 10, 2007 at 2:53 pm


That is great advice. I would love to visit Italy…that has to be a blast. I figured they would be interested in the lean look. I don’t picture Italians bulking up.


I spend most of my time in the grocery store in the produce section. I judge grocery stores based on how nice their fruit and veggies look. I am learning to eat a much bigger variety of fruit now.


I forgot to mention nuts in my article. These studies included them as part of the fruit family. I love almonds and cashews. Supposedly dark chocolate has great antioxidant properties, so a good snack could be dark chocolate covered cashews or almonds…obviously they are just as good plain.


The reason I didn’t eat much fruit in the past was that I was worried about the sugar and carbs in the fruit. The low carb craze had me avoiding fruit. The thing is…this sugar absorbs slowly into your bloodstream due to the fiber in the fruit. The calories are also pretty low compared to many other foods. I have been eating a lot of fruit lately and I’m still just as lean as ever. Give it a shot…I think you will enjoy the way you feel when you eat a lot of fruit.

Thanks for the comments!


Jonneh November 10, 2007 at 3:23 pm

I love grapes. Would grapes be just as good as eating an apple? I like apples but only when their skin is cut off, and bananas are very rare for me as I don’t enjoy the taste a whole lot. Are strawberries fruit? Those are great tasting. Hmm..I’m trying to figure out how many fruits I actually enjoy enough to try and include them into my diet more (as of now I barely even eat any! Shame on me!). Definitely do not suggest oranges to me, though. πŸ˜› I have a strong hatred for oranges. They give me headaches, and they taste nasty lol.

Thanks, Rusty!

Quinn November 10, 2007 at 4:01 pm

Thank you for bringing this to my attention. I’ve always believed that fruit contains too much sugar for my diet and so have severely limited my intake (to the point of feeling somewhat guilty when I DO indulge!) I’ll definitely be doing some research on this topic and finding ways to incorporate more fruit into my day. As always, thought provoking, informational and fun!!

Remon van der Pol November 10, 2007 at 4:08 pm

Thanks for your reply Rusty! One more thing… Doesn’t eating fruit all day long kinda defeats the One Meal a Day analogy? I mean, you should let your body get a bit hungry, and eat only one big meal so it will burn fat instead of getting every drop of energy out of foods. I feel quite full after eating two pieces of fruit, so I wonder if eating fruit every couple of hours will counter the effectiveness of the One Meal a Day strategy. Could you please make this clear?

G. November 10, 2007 at 8:30 pm

Hi Rusty and readers,
fantastic post about the most perfect food on this earth.
If anyone wants any further reading on the benefits of eating raw fruit…..two books well worth checking out.
1) fit for life not fat for life by harvey diamond
2) fit for life by harvey diamond
Harvey diamond was trained by people like T.C. Fry and not only has a wealth of info but writes in a very humorous way…
P.S. one of the very few people Ori Hofmekler respects as a “diet guru”.

ciao for now,

admin November 11, 2007 at 3:09 am


Go to the produce section in your grocery store and try new fruits on a regular basis. There are tons of great choices…melons, berries, different type of bananas, oranges, kiwis, grapefruit, apples, plums, pineapples, mango, grapes, and many I’m forgetting about. I try a new one every time I go grocery shopping now. I try new vegetables as well.


I used to think the same way. Try eating just fruit and do it on a completely empty stomach…do this enough times and you will definitely notice that you begin to feel healthier. Again…this is the type of sugar that your body can easily utilize.


Great point! I realize that a lot of people who read my blog eat in a more traditional manner. It would be a great idea for them to substitute 1-2 of their meals with just fruit.

I follow a “flexible” version of the Warrior Diet…I eat a piece of fruit in the morning and eat a bit more of it mid-day if I’m feeling “extra hungry” on a particular day. This is how most people wind up doing the “One Meal a Day” plan. So my “cheat meal” winds up being a bowl of fruit…I really only wind up doing this 2-3 times a week. I’ll tell you what…that bowl of fruit tastes better to me than any junk food I’ve ever eaten. I’m loving this way of eating! Eating this way still falls in line with “allowing yourself to get hungry”…what I find is that the fruit gets quickly digested and gives you an extra energy boost on days that you need an extra kick. I still go 6-7 hours in between that fruit snack and my one meal.


That is amazing…I’ll get the books ASAP! I am pretty excited by how good I feel and I’ve just recently began eating fruit only snacks on an empty stomach. You sound like you know a thing or two about this way of eating.


Remon van der Pol November 11, 2007 at 6:42 am


Ah ok! I understand now! πŸ™‚ Ahh well… whatever I do, it’s better to grab an extra apple than a Mars or Snickers of course! I do eat some candy after my evening meal because my evening meal isn’t any larger than a normal meal. It’s great because I still lose weight AND I don’t crave for sweets in the evening πŸ˜€

Helder November 12, 2007 at 2:02 pm

Very good post Rusty, i always eat lots of fruit and now i’ll be eating even more. I knew that fruit had some protein but i didn´t know it had so much quality and that it came in the form of amino acids.

Interesting John´s comment about Italy, because in Portugal it’s very much the same, but nowadays we’re having more fat people, specially among young kids. The fast food invasion has its costs and young teenagers skip a lot of meals to eat burgers, and other unhealthy things.

We are now having some campaigns, specially in schools, i just hope we can change that, health is the most important thing.

All the best Rusty

G. November 12, 2007 at 2:36 pm

Hi Rusty,

i hope you enjoy the books if you get them.Although the books have many ideas about “health and diet” by far the best info is the stuff about fruit.
In regards to eating fruit while practising the warrior diet….Ori recommends the ingestion of live raw fruits during the day as the aid in detoxification, provide necessary vitamins/minerals,provide enzymes etc.
The most facinating aspect of eating live fruit on an empty stomach(and there are many) is the fact that fruits have the enzymes needed within the fruit to digest in the human body….meaning we dont need to call upon our digestive enzymes to digest the fruit.So for those that may not know…..digestion requires more energy than pretty much anything you do in your life.Hence you spare your bodies digestive enzymes(which are limited in life) and you dont need to use much energy to digest the fruit and on top of that the fruit actually provides the perfect nutrients your body needs.
Another topic worth discussing is which are the most perfect fruits?
I believe the kiwi fruit and the avocado are pretty close.
Ciao for now,

Kira November 13, 2007 at 4:25 pm

R —

First, love the site, love you.

Second, can you explain a bit more about the fast you went on? I get digestive problems from all fruits and most vegetables and would love to be able to eat them again.


admin November 13, 2007 at 4:58 pm


Try to eat nothing but fruits except for one meal at night with regular food (carbs and protein). Start off with just an apple a in the morning and one around 1 PM. I did this for a few weeks and now I can handle all types of fruits. They use to give me terrible stomach aches…especially watermelon and pineapple.


PS: Love you back, sister!

neely November 13, 2007 at 5:49 pm

Rusty Rusty,
You have captured my heart… lol!
I am a fruit addict and my friends and family have made fun of me for years. I don’t go a day without fruit and especially in the summer, it is the main staple in my diet! I love every kind and yes I have worried about the sugar content so thus I just eliminate all other sugars from my diet. Besides (people think its so strange) but I rather have a bowl of strawberries, blueberries, and pineapple than a cookie or cake any day!
It is really good to eat almonds, walnuts and other nuts as well.
I do not know how true this is but I have read that eating 6 almonds, a banana, and an apple is all you need to maintain a healthy heart! I’m no cardiologist but I am sure it doesn’t hurt your heart!
Also, almonds are very high in calories (because of the healthy fats) so I never eat more than 6-8 a day.
This is a long reply but you can tell that this post excited me! I need to go get my fix now…


p.s. I want to live in Italy!
Oh and Bartlett pears are wonderful this time of year!

admin November 13, 2007 at 9:49 pm


Love ya back! Go get your fix of almonds. I’ll look for some Bartlett pears.

Excited too…LOL!


sergio November 15, 2007 at 12:16 am

I read some where that it is better to eat some fruit or vegetables right before you eat your lunch (instead of eating it as desert because your body will digest it better and also you will fill your stomach so you won´t eat as much.

admin November 15, 2007 at 1:41 pm


You may have read that here…

Fuji Apples

Yeah…I like eating fruit by itself or before a meal just like you mentioned.


john November 17, 2007 at 11:52 am

i love almonds because of thier virsitility. Almonds can be crushed and made into a paste for desserts, they can be pulverized and used as batter for frying…alonds based liquors are also wonderful…I can go on about the culinary delights of almonds, lol…but they are definitley my favorite type of nut.

admin November 18, 2007 at 2:52 am


I’m a cashew man!


Serge November 20, 2007 at 9:46 am

Hi, I would think it would be difficult to sustain long term health on a fruit alone diet because it would be lacking vitamin b12, which is really only available in animal proteins, and a person would eventually become anemic when your body ran out of its stores. My guess is if the people were out of shape to begin with then the fruit diet would improve their health initially but say after a year or two there would be a definite decline. Serge

Zach January 7, 2008 at 1:03 am

Two questions for you my friend.
How bad is soda for you if you drink it daily (Diet Pepsi that is, nothing else).
And what do you take of this
do you think it’s worthwhile?

Zach January 7, 2008 at 8:07 am

By the way, sorry about how obscenely random the first question is, just figured I should get it out of the way now πŸ˜€

admin January 7, 2008 at 10:35 am


No problem…I used to be a diet coke addict. I have a post on this here.

Diet Soda

As far as fruit goes. That juice doesn’t look bad, but the fiber in whole fruit is what causes it to digest slowly. Sometimes fruit juices can give you a blood sugar spike, which is bad for fat loss.

It looks like it would make a really good post-workout drink, but I would be careful to drink too much fruit juice like this during the day.


Zach January 7, 2008 at 4:43 pm

Thanks for the info Rusty, as helpful as ever. I just know that I drink Diet Pepsi on a regular basis (not near your old Diet Coke standard πŸ˜› ) and I just didn’t know if it was really doing anything bad for me.

And for the juice, that’s actually what I’ve started doing (this morning actually). I run about a mile or so when I wake up for school (about 5:30) and then have a juice and a small, no calories from fat beef jerky. Seemed like a good way to start the day, just wanted your opinion. And speaking of running, about how many miles should I run a week if I want to tone up but not necessarily lose more than 10 pounds?

admin January 7, 2008 at 10:58 pm


I was a Diet Coke Junkie for sure! As far as running goes…I think a good rapid weight loss plan is 5-6 times per week for 30-60 minutes. A good steady weight loss plan is 4-5 times per week for 30-40 minutes. A maintenance plan 3-4 times per week for 30 minutes.

Hope that helps!


Zach January 7, 2008 at 11:11 pm

That’s perfect, exactly what I needed to know.
Thanks again my friend, you really are extremely helpful.

Jenny January 11, 2008 at 6:10 pm

I liked the sound of you salad diet, but was wondering if I could eat fruit for breakfast and salads the other two meals and still have the same results?

Dax January 15, 2008 at 10:39 pm

This is an interesting article. There is one thing I’ve noticed, everyone is talking only about sweet fruit. This is a cultural, not natural or scientific, kind of reasoning.

Many items thought to be vegetables are actually fruits, such as cucumbers, squash and zucchini, pumpkin, tomatoes. The fruit of the plant, if it has fruit at all, is simply the fleshy housing for the seeds. It is not defined by sweetness.

So, if you want to go all fruit and nuts, be sure to remember that you don’t have to only eat sweet fruits.

Oh, and yes, strawberries are fruits. We don’t think of them as having seeds, but look closely, the strawberry just has funny little black seeds.

As Rusty said, however, the fiber in sweet fruit does cause the sugar to be digested slowly, so it’s not a problem.

Dax January 15, 2008 at 10:48 pm

Oh yeah, I forgot to say that fruit juice alone is not a good idea. The fiber is removed when you juice the fruit, so in this case you are just drinking pure sugar. It has nutrients, but it will cause insulin to spike. Fiber is natures way of slowing down sugar absorption.

admin January 16, 2008 at 3:22 am


That would be a great diet. I’m all for lots of fruits and vegetables these days. That would work well.


Well put. I like whole fruits better than juices. Grape juice or apple juice in particular, puts me in a coma!


Michi March 31, 2008 at 9:16 am

Hello everyone, just happened to be reading your postings. I work out in the mornings and am so glad to have read that it is best to lose fat working out without eating anything before. I used to do that, but after hearing about eating carbs and fruit before a work out ( some say protein, I did not know anymore what to believe or have…..) I then began eating fruit w/ raw oatmeal, flax seeds and sunflower seeds with yogourt, but think I have not seen such good results as not eating before. So I am back to square one πŸ™‚ and I really thank you all for posting your results, it was great to read and thank you Rusty for you expertice.
Concerning fruit:
I am 5″10, weigh 172 and am losing fat, building muscle, wanting to get down to about 145-150 ( like I used to be).
I have noticed that when I eat too much of the sweeter fruits, that is like pineapple, mango or grapes, that it will awaken sugar cravings with me. I have to eat fruits that have a higher sugar content in moderation, or in combination with fruits such as grapefruit, apples, pears or berries. I love fruits & think that fruit are so healthy because we eat them raw, and don’t lose the enzymes that many people lose when they overcook.
For me though, I do better if I eat lots of vegetables, and less fruit. I also eat a lot of salads, as well as steamed or stir fried
veggies with fish, cottage cheese, turkey or chicken ( only smaller portions of protein)
I have a question:
Does anyone know of athletes that are vegetarien, or eat mainly fish or nuts for protein?
My work outs consist of fat loss, cardio with sprints, weights and a lot of stretching, I am not a runner, but would like that type of body. I have changed from eating a lot of protein to much less, because of cholesterol ( am also taking red rice yeast to lower it).
As for salt, yup it sure is true how it will keep us from losing, I know that first hand.
Thanks for your time and advice πŸ™‚

admin April 1, 2008 at 2:11 am


Everyone is different, so adjust your fruit intake a bit and eat more veggies. I gravitate towards apples, because the pectin binds with water in your stomach and expands and makes you feel full.

As far as vegetarian athletes, here is a site that lists famous people who also happen to be vegetarians.

Hope that is helpful!


Sai May 16, 2008 at 8:22 pm

Great Post Rusty,

Just a quick question, Do you recommend eating almonds and other nuts in the undereating phase because I remember Ori recommending to eat them in the overeating phase .


admin May 18, 2008 at 11:37 am


They are pretty calorie dense, so it may be a good idea to limit them to just occasionally eating them in the under-eating phase. They are fine any time while eating your one meal, but best when you are eating a low carb meal.


Anjalina June 2, 2008 at 6:36 pm

No wonder i pee so much. I eat so much fruit before dinner, daily, ever since i started eating one meal per day. Everyone thinks I’m insane for eating so much fruit everyday, but i love it.

rome June 4, 2008 at 6:54 pm

I’ve found fruit is a fantastic hang over cure too, especially when you feel REALLY sick. πŸ˜‰
Just my 2 cents

admin June 5, 2008 at 8:33 pm


Fruit is an amazing way to detox your system. I have done a “fruit and water” fast when I feel like I drank and ate too much the day before. It works wonders.


Cashford June 26, 2008 at 12:49 am

What do you think about eating fruit at night?

I am following the warrior diet and Ori says not to have much fruit at night, but the Spartan regime says to try and make fruit a very large part of one’s diet. So I was curious what your thoughts were about fruit late at night.

Thanks Rusty, and keep up the good work!

admin June 29, 2008 at 3:14 am


I like fruit at any time, as long as it doesn’t boost your calories too high. I got shredded last year and ate an apple right before bed every night.


BurritoKid July 3, 2008 at 12:30 am

You and Craig Ballantyne are my heroes. He says he eats 10 servings of fruit a day. (atleast!)

have you seen what this guy looks like?

admin July 3, 2008 at 4:24 am


Craig Ballantyne is one of the good guys on the internet. I’ve never met him, but I hear nothing but positives about this guy. He looks great as well! Not excessively muscular…slim and defined with great abs. He is a good role model.


eric July 3, 2008 at 5:25 pm

hi rusty!
i´m glad you like my english! Now I am a bit confused about the i”fruit-thing”. you say you eat fruit all the time, nearly every occasion. but i tried the warrior eating pattern and i wonder if i could eat more than one apple in the morning and a bigger piece of fruit at mid-day? because i am really starving until my one day meal at night! and concerning the low-carb day: it is so bad if i eat some fruits during the day although you said you allow you one piece of fruit on low-carb? i`m thrilled about the idea of eating nothing but a large bowl of fruit in the morning! is it possible that fruits can get my “little sin” of the day ?:)

admin July 4, 2008 at 3:31 am


Everyone’s body is different. I seem to be able to get away with a decent amount of apples. Bova from Spartan Health endorses eating a large bowl of fruit in the morning and snacking on fruit on an empty stomach mid-day as well. He stays pretty darn lean year round and definitely is a guy who’s opinion I respect.

Give it a shot, because this is how our ancestors ate.


Joel August 2, 2008 at 11:58 am

Hi Rusty!
I havn’t really known your site for a long time , but I already just love it! And this post was great!
I’m going to eat a lot of more fruit from now on, and even tip other near ppl about this site. You are writing many good stuff and i’ll hope you continue, i am learning every day i read here, and today i have been stuck here for maybee…3 hours reading bout these damn fruits (luv it) and some other health and training tips.

Now to my question, cuz i am from sweden (apologize for my english) and about 17 years of age soon, and very athletic (train track and field everyday as a madcunt!!:] ) a was wondering if maybee add/replace sum fruities to my well-charged carb and fat diet would be a good thing?
((We Swedish citizens eat to much fat average, i wuz more thinking of maybee reduce the carbohydrates a bit))

Ana September 11, 2008 at 9:48 pm

I did a fruit and veggie plan and I ate as much as I wanted until I was full and I lost lots of weight and its super healthy, but eventually you do need protein to feed your muscles!

Makayla September 11, 2008 at 10:21 pm

Hi I am doing a project for food tech on fruit and veges i need to know 5 reasons why we should include atleast 6 poprtions of fruit and vegeies a day can any1 help?

The Fit News July 9, 2009 at 11:47 pm

That’s very interesting… because for years I drank a fruit smoothie for breakfast, consisting of watermelon, rock melon, peaches, strawberries and whatever else I had.

When I first started doing this at age 18 I felt really great and fresh, unlike ever before, but after 5 years of doing this I decided to go off fruit for a while.

Instead of having fruit smoothie for breakfast, I now have eggs and steak, and guess what, I feel BETTER! I have more energy and I feel lighter and stronger. It’s been about 3 months since I ate much fruit at all.. Every few days I have a banana, but that’s it.

I eat a lot of vegetables at night time instead.

Try and explain that one, Rusty. lol

Perhaps vegetables are just as good as fruit and the morning protein gives your muscles quick energy or something.

Chris July 15, 2009 at 2:57 am

Hey Rusty,

For starters, I must say I greatly enjoy your site and find myself reading it for hours to see how deep I can go with you blog. I love every post. Even if the title doesn’t appeal to me, I still read it because you always have some unexpected but useful tip in there that if I hadn’t read it would have been to my disadvantage. Any way I was curious what you thought of fruits that are higher than 55 on the GI scale. For instance, watermelon, I love it and it satisfies my hunger throughout the day but since it is a 66 I was wondering if it would raise my insulin to a point where eating watermelon would be hindering my progress and results.



Chloe July 28, 2009 at 12:54 am

Hi Rusty!

I love this post!! I’m like you: I knew fruits were healthy but didn’t know they were THIS good. The thing is, I eat a ton of fruit every day anyways, and then recently I have been wondering if the sugar in fruit is actually really high. But reading what you wrote, I now know the fibre and natural sugars don’t cause this spike.

Keep up your great writing! It’s so entertaining and informative!!

David July 31, 2009 at 2:02 am

Hey Rusty!
I was EXTREMELY glad to find this post, as i have been eating tons of fruit the past couple of months.

I normally have a banana and protein shake for breakfast, some other type of fruit for lunch, and have a balanced and healthy dinner with a bowl of berries and dark chocolate chips for dessert!

Is it unhealthy to eat too much fruit?
I have around 600 calories of fruit a day.. not sure if that’s good or bad!
Help would be appreciated!

Frederik August 14, 2009 at 3:22 pm


Could you show us a link to the study? I’m a student at the University of Pretoria and I have access to all that academic jazz but I can’t find it…

Mike April 18, 2010 at 11:49 am

Rusty I have a quick question,
Would it be dangerous to only eat 600-800 calories a day, and only 200 coming from protein, and the other 400 from fruit and a little bit of vegetables?

I’m 6’2″ 166 lbs, and that is what I have been doing for the past week.

Jenni June 2, 2010 at 5:59 am

Rusty, thanks for this great post educating people on fruit! So many people fear it.

Have you read 80/10/10 by Douglas Graham? If not, I HIGHLY recommend it. It explains the benefits of a diet consisting of fruit, leafy greens, and nuts and seeds. It is quite the challenge, but if one can adhere I have no doubt it brings incredible results. There is a website called you may want to check out πŸ™‚

The indigestion people get with fruit is caused by improper food combining – that is, either eating fruit with too much cooked food and/or fat in the system OR eating it with another fruit in bad combination (for example, you should never combine bananas with oranges, or banana with avocado… but orange with avocado is good combination – you can read more about food combining elswhere).

Anyhew, I think my ideal diet would be the warrior diet combined with 80/10/10… i get great results from eating one meal a day and drinking so much water, but i always feel like I’ve “retoxed” after eating a cooked nonfruity meal at night… let’s see πŸ™‚

Grok August 1, 2011 at 11:14 pm

You are speaking my language Rusty! I’ve been pushing this on the paleo crowd for over a year now. Check out some of my new stuff if you haven’t. Some are finally starting to listen. Great post. I’ll stick it in my social media feeds. I enjoy your stuff because you’re not afraid to step away from the trends like a few years ago when you posted on doing cardio while everyone else was bashing on it. Keep up the good work!

Grok August 1, 2011 at 11:21 pm

Just saw how old this post was. Shows just how far ahead of the curve you are πŸ™‚ I was eating more fruit around this time as well, but got brainwashed by all the low-carb meat chest thumping.

Laurel Gossen November 23, 2011 at 12:50 pm outlines the plan for optimal fitness, by creating an 80/10/10 split (carbs/protein/fat) by eating almost nothing but FRUIT and a few vegetables. I did it myself for 10 days and lost fat and gained muscle!

Susannah January 12, 2012 at 8:03 pm

Love this post, love Rusty. πŸ™‚ Try putting this in your blender – I think it has so many nutrients my blender can hardly handle it:

-1 c almond milk
-1/2 to 3/4 c. blueberries (Costco and Trader Joe’s have bags of -frozen organic ones for cheap)
-a handful each of strawberries and raspberries.

-THEN, add a cup of spinach (frozen or fresh)
-if desired, one scoop of vanilla whey protein.

Blend. Drink. Be healthy. It’s the only way I know to get 3 servings of fruit and a serving of vegetables in a nice easy drink! (Trust me on the spinach – just do it once and you’ll see how well it works.)

Renee July 11, 2012 at 8:07 am

I had fruit shake of almond milk and blueberries this morning and I feel really great. Now that I have read this I know why. I think I will eat more fruit. Thanks for this Rusty.

Premika September 1, 2012 at 9:21 pm

hi Rusty,

i loved your post on fruits…just had one question….i have often been told to eat fruits separate from my meals or to eat them before meals…. so i have changed my eating habit so that i don’t take any fruit as desert.i’d like your comment on that.
thank you πŸ™‚

Adam September 28, 2012 at 4:07 pm


Just stumbled across this article. In the last year i have transitioned from not caring about what I ate to the majority of my diet being fruit. In fact lately I just eat big (wish i could afford bigger) fruit meals 2 or 3 times a day then a healthy meal at night. Sometimes I feel strong at the gym and sometimes I don’t but this is so simple to do and compared to most people I have ever seen I am more lean and don’t sacrifice any muscle to do so. People can talk all they want about diet fads but I am pretty sure if anyone ate like I do they would find a very quick route to a ridiculously lean body. combine that with some good training and well…

I laugh at all the dudes with their guns out at the gym. they look at me like “how is that skinny guy doing that?”

just smash the fruit back people and don’t eat any crap or dont complain about being fat! So simple.

Andrew May 11, 2013 at 7:28 pm

Could you please give me the name and journal of the SA study you mention? Thanks!

Hailey May 22, 2013 at 6:55 am

I love fruit and could eat it all day, everyday; however, I have been reading about concerns over fructose. Did you encounter any data that addresses the possible overconsumption of fructose with eating so much fruit?

Hailey May 22, 2013 at 4:48 pm

I forgot to include a link to one of the articles I’ve been reading, which concerned me (since I do eat so much fruit):

Trevor November 22, 2013 at 9:53 pm

Excellent read Rusty.

I have always heard the saying ” Fruit is natures candy “and I couldn’t agree more with it. When your diet is very natural and clean I find fruit to be extremely enjoyable.

All the terrible processed food out there seems to dull down the delicious whole foods that provide us with so many health benefits πŸ™‚

– Trevor

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