By Milos Rankovic
THE TRUTH ABOUT FRUIT AND FAT LOSS
THE TRUTH ABOUT FRUIT AND FAT LOSS
Want to learn how to Lose FAT?
By Milos Rankovic
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With so many fads overwhelming health and fitness sphere, one of the most frustrating one is unreasonable fear of having even a small amount of fruits in the diet of a person who is trying to lose weight.
The reasoning behind that goes something like this: Fruit has a sugar (apparently the worst one – fructose) and “we all know” that sugar makes you fat so the connection is more than obvious – fruits will make you fat.
Let’s step back and analyze that argument with a little common sense and some science, shall we?
First, lets use a common sense:
Does anyone really thinks that we have obesity epidemic because people eat too many apples and watermelons? Or is it more likely that obesity is a results of explosion in over-consumption of highly palatable, processed, high fat, high sugar junk foods like donuts, ice creams or pizza?
Second of all:
Body weight regulation is determined by energy balance, not by specific food that you eat or you don’t eat.
If you eat more calories than you are burning over the course if some time you will gain excess body weight
The opposite also holds true, losing weight is a matter of caloric deficit and as long as you stay in the caloric deficit you will lose weight no matter how many pieces of fruits you are having during the day.
Now, there are a lot of factors influencing your ability to stay in a caloric deficit for a sufficient amount of time to see that fat loss is happening but for now let’s just remember that no food by itself makes you store or lose fat – it is total energy balance over some period of time that will influence are you going to lose or store excess fat.
With that out of the way let’s examine some really important factors why fruit is actually one of the best food sources when you are trying to lose weight?
- The fruit has a great energy density which basically means that you get to eat more of it without having too many calories.
This is exactly what you want when you are trying to lose weight, more food – less calories
- Because of its high fiber and water content, it has ability to make you feel full for longer compared too another carbohydrate sources
- Fruit is loaded with micro nutrients, antioxidants and phytochemicals which help us clear nutritional deficiencies, and protect against oxidative stress.
- Average piece of fruit has only about 7-10 grams of fructose which will unlikely ruin anyone's fat loss goals
- All controlled research showed identical fat loss between diets with high and low fruit content as long as the total amount of calories between diets was equated
No need to be afraid of fruits
They are relatively low in calories, high in fiber and water content and high in essential nutrients
All of these properties will positively influence your satiety during the diet and optimize your overall health and well-being.
If you like to eat fruits and tolerate it well, feel free to have several pieces of fruit per day especially when you are trying to lose weight
Choose whatever fruit you like and have it whenever you like.
The last thing you want is getting obsessed about micromanaging something that simple as eating a single piece of fruit.
