Fruit And Fat Loss…Can eating fruit make you fat???
When it comes to fruit and fat loss in your diet, there really is two sides of the coin that need to be addressed! It would be foolish to say that you can eat as much fruit as you want when trying to lose fat, but it would also be just as foolish to say that you should avoid fruit on your fat shredder diet since fruit has a bunch of sugar…I prefer the happy medium where fruit is a great thing to include in your diet, but depending on your goals, fruit might not be helping your get the results you were looking for.
Fruit And Fat Loss – What Fruit IS
When it comes down to it, fruits are full of sugar and the body metabolizes fruit sugar exactly the same way it would metabolize the sugars in a Snickers Bar. Now I am not saying that you now have free reign to trade fruits for candy bars. Natural sugars are still better than processed and added sugars any day of the week! Fruit have a ton of micro-nutrients that you would never find in a candy bar. Most fruits have zero fat (except avocados…ya, its a fruit!) and have a ton of fiber in them. But if you find yourself over-indulging on the fruits, they can still hinder your progress in reaching your fat loss goals. Fruit is still good for and you need it in your diet, but how should you fit it in?
Fruit And Fat Loss – On Fat Shredder
I get asked all the time how much sugar you should be eating per day when you are on the P90X Fat Shredder diet. I can honestly say that I dont know that there is a number you should be shooting for, but I will say that in my experience – less is better. What you really want to be sure of though is that whatever sugar IS in your diet, that its coming from natural sources like fruits, veggies, and dairy.
Be mindful with dairy though, you will often times find pretty high sugar content; even in a glass of milk! I stick to one serving per day of dairy and its usually plain nonfat greek yogurt. Tony Horton and Shaun T advocate a dairy free diet, which a a good idea if you can stick to it. It has to do with pH levels and causing acidosis in your blood stream (read this article on pH balance).
When I was on My 1900 Calorie Diet on the fat shredder plan, I was only able to fit one serving of fruit per day into my macro targets. When I did Insanity a short while ago, I transitioned to an “energy boosting” type diet where I was taking in equal amount of calories from protein as I was carbs. So with My Insanity Meal Plan, I was able to fit in two, sometimes three servings of fruit per day. But when it comes down to it, you have to track everything that goes down the hatch! If it doesnt fit within your daily macros, then you dont eat it! It all still comes back to tracking your nutrition to reach your goal…It just so happens that if fat loss is your goal – fruit and fat loss only allows you a small portion of fruit per day.
Fruit And Fat Loss – Sugar Content of Fruit
Below is a chart of some of your favorite fruits along with their carb content, sugar content, and glycemic index! It might surprise you to find out how much sugar is packed into your favorite healthy snack foods! All these numbers are based on a 1-Fruit (1F) or 1-Cup (1C) serving size.
As you can see there are some really good choices here that arent going to break the bank on carbs or sugar. Strawberries, plum, and blackberries are some of my favorite fruits and they have some of the lowest sugar content on this list! I love to toss some berries in my chocolate Shakeology!
The Balance Between Fruit And Fat Loss
I say this all the time…
“If you fail to plan, then plan on failing…”
It all comes back to tracking your nutrition and hitting those targets based on your goals. If you are on a fat shredder diet, then a crap ton of fruit is not going to help you reach your goal. Its important that you understand, fruits are not “bad”, but they have to serve their purpose in helping you reach your goal. If you are tracking your nutrition with something like MyFitnessPal or LoseIt, then you are going to be right on top of things and on a bullet train toward your goal. Even better, is if you are planning (there’s that word again…) your nutrition out the night before, you can adjust your meal plan to fit in more fruit if you think you’ll want it! Gotta love planning! Bottom line with “fruit and fat loss” is that fruit is good…too much fruit can be bad if your goal is fat loss. Just make the choice that lines up with what you are trying to achieve!
BRING IT, RIPPEDCLUB!
PS – Make sure to LIKE, COMMENT and SHARE this post. What challenges are you struggling with? What have you learned here today? How can I best help you produce the results you are looking for? Did this post on fruit and fat loss help you understand nutrition better?