Understanding What Fruit Can You Eat on the Fast 800 Diet?

October 13, 2025 •

5 min read

Following a Mediterranean-style diet, the Fast 800 prioritizes whole foods low in sugar to manage blood glucose levels and promote weight loss. This guide explains exactly what fruit can you eat on the Fast 800 diet and which to limit, focusing on nutrient-dense, low-sugar options like berries and citrus fruits.

Quick Summary

This article outlines the best low-sugar fruits for the Fast 800 diet, such as berries and apples, and details which high-sugar tropical fruits to avoid. It provides tips for incorporating fruit smartly into your meals to aid weight loss and blood sugar management.

Key Points

Prioritize Low-Sugar Fruits: Choose fruits like berries, apples, and citrus to minimize blood sugar impact on the Fast 800 diet.
Limit High-Sugar Options: Avoid or restrict tropical fruits like mango and pineapple, as well as bananas, which have higher natural sugar content.
Opt for Whole Fruit: Always choose whole, fresh fruit over dried fruit or juices to benefit from higher fiber and water content, which aids satiety.
Pair Fruit with Fat or Protein: Combining fruit with healthy fats or protein slows sugar absorption and keeps you feeling full for longer.
Adapt Fruit Intake for Different Phases: Your fruit consumption can be more flexible during the less restrictive "Way of Life" and 5:2 phases of the Fast 800.
Avocado is a Nutritious Option: As a low-sugar fruit high in healthy fats, avocado is an excellent choice for promoting fullness and overall health.

The Fast 800 diet, popularized by Dr. Michael Mosley, is a flexible, Mediterranean-inspired plan that combines intermittent fasting with a daily intake of approximately 800 calories on fasting days. A core principle is maintaining stable blood sugar levels, which means carefully selecting foods, including fruit, that are low in sugar and high in fiber. While fruit is a source of essential vitamins and minerals, its natural sugar content (fructose) varies, impacting how it should be consumed on this low-carbohydrate approach.

The Best Low-Sugar Fruits for the Fast 800

For those following the Fast 800, focusing on low-sugar fruits is key to managing calorie and carbohydrate intake. These fruits provide vitamins, fiber, and antioxidants without causing a significant blood sugar spike.

Berries: A nutritional powerhouse, berries are a staple on the Fast 800. Varieties like blackberries, raspberries, and strawberries are low in sugar and rich in fiber and antioxidants. Blueberries are also a good option in moderation. The high fiber content helps you feel full, making them an excellent snack or addition to yogurt.
Apples and Pears: These fruits contain less sugar than many tropical options and are high in fiber, which slows the absorption of their natural sugars. Enjoying them with their skin on boosts the fiber intake even further.
Citrus Fruits: Lemons, limes, and grapefruit are excellent low-sugar choices for flavoring food and drinks. They are packed with vitamin C and add a bright taste to meals. Be mindful of potential medication interactions with grapefruit.
Avocado: While often thought of as a vegetable, this fruit is very low in sugar and high in healthy fats, which promote satiety and aid nutrient absorption. It’s an ideal addition to salads or as a snack on the Fast 800.
Kiwi: One kiwi contains about 6 grams of sugar and is an excellent source of vitamin C, vitamin K, and fiber. Its fiber content is great for digestion.

High-Sugar Fruits to Limit or Avoid

Not all fruits are created equal in terms of sugar content. On the Fast 800, it's wise to limit or avoid certain sweet fruits, especially those high in natural sugars that can contribute to a calorie surplus and hinder weight loss.

Tropical Fruits: Mangos, pineapples, and melons are often singled out for their high sugar content. A single mango, for instance, can contain a large amount of sugar, making it less suitable for fasting days. While delicious, these should be treated as occasional treats rather than diet staples.
Bananas: Although healthy, bananas have a higher sugar and calorie count than many other fruits. Dr. Mosley has recommended going easy on bananas, and while they can be enjoyed in moderation, they are not the best choice for strict fasting days.
Dried Fruit: The dehydration process concentrates the natural sugars, making dried fruits like raisins and prunes very calorie-dense. They also lack the water content of fresh fruit, which helps with fullness. It is best to stick to whole, fresh fruit.
Fruit Juices: Juices remove most of the fiber from the fruit, leaving behind concentrated sugar. This can cause a rapid spike in blood sugar levels, which is precisely what the Fast 800 aims to avoid. It is always preferable to eat the whole fruit.

Comparison of Fruit Options for the Fast 800


Feature	Low-Sugar Fruits (Berries, Apples)	High-Sugar Fruits (Mango, Melon)
Sugar Content	Lower (e.g., 5-7g per cup of berries)	Higher (e.g., 23g per cup of mango)
Fiber Content	Higher, promoting satiety	Lower than skin-on options, less filling
Effect on Blood Sugar	Less likely to cause spikes	Higher potential for blood sugar spikes
Recommended for Fast 800?	Yes, especially on fasting days	Limit, especially on fasting days
Best for	Snacking, breakfast additions	Occasional treat, small portions

Smart Ways to Incorporate Fruit into the Fast 800

Pair with Protein and Fat: Eating fruit alongside healthy fats (like nuts or seeds) or protein (like plain Greek yogurt) can slow the absorption of sugar, minimizing its impact on blood glucose. This also helps prolong feelings of fullness.
Focus on Whole Fruit: Prioritize eating whole, fresh fruit over juices or dried fruit to get the maximum benefit of fiber and water content. A cup of grapes is a more filling and hydrating snack than a small box of raisins with the same number of calories.
Use as a Meal Component: Instead of snacking on fruit alone, integrate it into your meals. Add a handful of berries to your breakfast yogurt or a few slices of apple to a salad. This ensures the fruit is part of a balanced meal rather than a standalone sugar hit.
Listen to Your Body: Pay attention to how your body responds to different fruits. Some people may be more sensitive to natural sugars than others. The goal is to find a balance that supports your health objectives without causing energy crashes or cravings.

The Fast 800: A Flexible Path to Health

The Fast 800 is not meant to be a permanent, rigid state of 800 calories daily. It transitions from a rapid weight loss phase to a more sustainable 5:2 or "Way of Life" approach, which incorporates more balanced Mediterranean-style eating. In these less restrictive phases, you can enjoy a wider variety of fruits while still focusing on sensible portions. The key is using the knowledge gained about low-sugar, high-fiber choices to continue making healthy decisions for long-term health and weight management. Ultimately, the Fast 800 diet encourages mindful eating and understanding the nutritional value of your food, including the crucial role of fruits. For more information, visit The Fast 800 website for detailed plans and resources.

Conclusion

When asking what fruit can you eat on the Fast 800 diet? the answer lies in focusing on low-sugar, high-fiber options. Berries, apples, pears, kiwi, and citrus fruits are excellent choices that provide essential nutrients and help manage blood sugar. It is crucial to limit high-sugar tropical fruits, dried fruits, and juices, especially during the more restrictive phases. By pairing fruit with protein and healthy fats, and prioritizing whole options, you can enjoy the benefits of fruit while staying on track with your Fast 800 health goals. This dietary pattern is designed to empower you with knowledge for sustainable, long-term wellness.

Frequently Asked Questions

You should go easy on bananas, especially during the rapid weight loss phase, as they have a higher sugar and calorie content than other recommended fruits like berries or apples. It's best to eat them in moderation.

No, it is best to avoid dried fruits like raisins and prunes. The dehydration process concentrates their natural sugar, making them very calorie-dense and prone to causing blood sugar spikes.

Whole fruit contains fiber and water that help you feel full and slow the absorption of sugar. Fruit juice removes this fiber, leading to a concentrated dose of sugar that can spike blood glucose levels.

It is recommended to limit or avoid sweet tropical fruits such as mango, pineapple, and melon, especially on fasting days. They are higher in sugar compared to berries or citrus and can slow your weight loss progress.

Pair fruit with a source of protein or healthy fat, such as a handful of berries with Greek yogurt or slices of apple with nuts. This combination helps to stabilize blood sugar and increase satiety.

Yes, avocados are an excellent choice. They are a low-sugar fruit packed with healthy fats, which can help you feel full and satisfied, making them a great addition to salads or meals.

Eating the recommended low-sugar fruits in moderation as part of your 800-calorie plan is unlikely to cause weight gain. The key is substitution, so replace higher-calorie, less nutritious options with fruit, rather than just adding it to your intake.