One of the top 5 questions I’ve been asked through out my career as a fitness and fat loss specialist is…
Can I have fruit on a fat loss plan? The short answer is YES.
In fact, I encourage my clients to eat fruits as the best form of consuming energy yielding carbohydrates. (Some people metabolize fruits better than health starch carbohydrates)
The most basic thing to know about fruit is that fruit is sugar, plain and simple.
And you probably know that sugar should be avoided or at least minimized in order to effectively lose body fat.
After all, sugar causes your blood glucose levels to spike, which will then be quickly followed by a dumping of insulin into the bloodstream, and soon after a crash that leaves you hungry and wanting more simple carbohydrates.
This cycle can lead to a high period of overeating that will then just have you consuming more calories than you should for weight loss success.
So what about fruit sugar? Is it any different?
Let’s look at the main things that you need to consider.
The Composition of Fruit Sugar
The very first thing that you need to take into account is the fact that the sugar found in fruit is not pure glucose. Instead, it’s a combination of glucose as well as fructose.
Fructose, which is a natural fruit sugar, is not going to impact blood sugar levels because it will move directly into the liver for processing.
Therefore, about half the sugar that is found in fruit will go into the bloodstream, potentially cause a bit of a blood spike to occur but not so much to alarm your pancreas into overdrive of insulin production.
The Fiber Factor
The second reason why you should be consuming fruit in your diet is because of the fiber content.
Fiber is also going to slow the release of sugar into the blood, so this is another reason why fruit won’t impact you nearly as much as some other sugar laden foods. Eating a high fiber diet is one of the cornerstones of a successful fat loss approach, so this will be a must for anyone who wants to see clear success.
Fiber is going to help to increase the rate of satiety you feel on a daily basis and will also make sticking with that reduced calorie intake that much easier.
The Calorie Value
Finally, the last thing to note about fruit that makes it a weight loss winner is the fact that most fruits are also incredibly low in calories.
You’re only looking at around 50-100 calories per piece of fruit (or cup), which will hardly put a dent in your daily calorie intake.
So for a quick snack any time you need something sweet and fast on the go, fruit will work perfectly, especially when you pair it with some lean protein (chicken, turkey, protein shake) as well.
That combination will further slow the release of the carbs into the blood, helping to decrease the impact it has on you.
So there you have the real deal about fruit and your fat loss diet. As long as you keep your serving size reasonable, fruit is definitely a healthy addition to your plan.
Just in time too! The season is here for getting some great tasting fruits to eat.