The C9 program by Forever Living is a nine-day nutritional cleanse and weight management plan. It aims to initiate weight loss through calorie control, supplements, shakes, and meals. A frequent question for participants is whether they can you eat fruit on C9? Yes, but with strict rules on type, quantity, and timing.
The C9 Program Structure and Fruit
The C9 program has two phases, each with distinct dietary rules impacting fruit consumption.
Days 1 and 2: Cleansing Phase
These first two days are the most restrictive, focusing mainly on Forever Living supplements, aloe vera gel, and one shake. Whole foods, including fruit, are generally excluded to achieve significant calorie reduction and begin cleansing.
Days 3 to 9: Transition Phase
From day three, the program introduces a 600-calorie solid meal (men can have an extra 200 calories or shake). A small, controlled portion of fruit from a specific list in the official materials can also be included during this phase. This helps manage cravings and adds nutrients.
Permitted Fruits and Vegetables on C9
The C9 program allows specific fruits and vegetables in limited amounts. Adhering to these guidelines is crucial for the program's calorie goals.
One-Serving Fruits (from Day 3):
- Apricots: 3
- Apple: 1 medium
- Blackberries: 1 cup
- Blueberries: 3/4 cup
- Boysenberries: 3/4 cup
- Cherries: 1/2 cup
- Figs: 2 small
- Grapes: 3/4 cup
- Grapefruit: 1/2 medium
- Kiwi: 1 medium
- Orange: 1 small
- Peach: 1 medium
- Pear: 1 small
- Plum: 1 medium
- Prunes: 2 medium
- Raspberries: 1 cup
- Strawberries: 8 medium
Unlimited Free Foods (throughout the program):
Certain low-calorie vegetables can be eaten without limit to help with hunger. This includes leafy greens (spinach, kale, lettuce), celery, cucumber, and broccoli. These are not fruits but are valuable for managing hunger with minimal sugar.
C9 vs. Other Diets: Fruit Comparison
The C9 program's fruit approach differs from many diets. See the comparison below:
| Feature | C9 Program | Standard Dieting | Low-Carb Diets (e.g., Keto) |
|---|---|---|---|
| Timing of Fruit | Introduced only after the initial 2-day cleanse (Days 3-9). | Often permitted throughout, depending on calorie goals. | Very limited, with a strong preference for low-sugar berries. |
| Quantity Control | Strictly limited to a single daily portion from a specific list. | Calories are tracked, with fruit portion sizes fitting within daily limits. | Extremely small portions, often considered a treat. |
| Allowed Fruits | Specific list of low-calorie fruits, focusing on nutrient density. | Wider variety of fruits are typically acceptable as part of a balanced diet. | Emphasis on berries; high-sugar fruits like bananas are generally avoided. |
| Rationale | Part of a highly restrictive, short-term detoxification plan. | Focused on long-term, sustainable eating habits and moderation. | Aims to induce ketosis by minimizing carbohydrate intake. |
Effective Fruit Incorporation on C9
When incorporating fruit from day three, strategic planning helps maximize benefits and prevent deprivation.
- Snack use: Eat your fruit serving as an afternoon snack to help manage cravings.
- Combine with free foods: Pair your fruit serving with unlimited free vegetables like celery for increased volume without significant calories.
- Plan your fruit: Choose from the permitted list based on your preferences to feel more satisfied.
- Stay hydrated: Fruit contributes to hydration, but it doesn't replace the recommended high water intake on C9.
Conclusion
Knowing if you can eat fruit on C9 is vital. Fruit is restricted during the first two days. From day three to nine, one serving of specific, portion-controlled fruits is allowed, along with unlimited low-calorie vegetables. Following these guidelines is key to the program's intended results. While restrictive and short-term, C9 provides clear rules for limited fruit intake. For long-term health, a balanced and sustainable eating approach is recommended.
