Why Fruit May Be Holding You Back

tangal88

Worrying about small-scale crap like this is a futile and often dangerous endeavor for the majority.

If you're eating in a calorie deficit, doing some training, and consuming appropriate macronutrients, fat oxidation will exceed fat storage, period.

In short, trying to micromanage the acute processes that happen after you eat that white rice or piece of toast or *GASP* A BANANA, is just plain mental *kitten* for lack of a better way to put it.

Long term balance of fat oxidation and fat storage will determine whether or not you gain or lose fat over time and this is all that matters. Focus on your total intake, get off your *kitten*, and WIN.


Lastly:
http://weightology.net/weightologyweekly/?page_id=319


Lastly #2: Eat your fruit. It's good for you.

Agree with above

Lost almost 60 pounds, eating a wide range of foods, working out, and watching calories.

I love fruit and usually have 3-4 pieces a day or various types. I don't believe in banning a food groups, or really even a specific food, unless you have personal health reasons to do so (or a food is a trigger food)

Just use common sense, and moderation, within your calorie and macro nutrient goals.

carld256

I apparently to eat more fruit than a lot of people. If I want an apple or a handful of grapes, and it's within my calorie goal, I eat it. Keeping an accurate count of calories and getting some daily exercise seem to be the really significant factors in my weight loss.

BigDaddyBRC

Fruit is okay. Cheeseburgers are okay.

Also, boobs.[/b]

WIN.

Fruit doesn't hold you back. Stuffing your mouth with total lack of moderation does. THINK, before you POST

WhiskeyCity

Fruit salad.
Yummy, yummy.

tigersword

Hello everyone,

That's right fruit may be the reason that you can't get past that plateau. Simply put, fruit is comprised primarily of fructose, a simple sugar, fiber, and vitamins. The issue with fruit is not the amount of calories that we get from it, but the quality of them. The sugars (fructose) found in fruits convert almost immediately into simple sugar within the body. This translates into elevated levels of insulin within the body which many of us know puts our body into fat storing mode rather than the fat burning we are looking for.

Things get even worse when fruit is separated from its fiber or is breached (separated from its protective skin covering more than 5 minutes before consumption). Guess why? Digestion! That's right before the food even hits your tongue the molecules in the fruit are bombarded by oxygen, which begins the decomposition/digestion process. Although refrigeration slows the process of oxidation a very little (due to lack of air flow, not temperature), by the time you consume those pre-peeled apple slices most of the fructose in the apples has converted to a simpler sugar molecule than fructose- sucrose! That's right, essentially table sugar. Juices are even worse!

Another issue is eating fruit in isolation. Carbohydrates should rarely, if ever be eaten in isolation due to how fast they convert into sugar. When you choose to eat fruit always do so accompanied by some fat and/or protein source such, nuts or a protein shake are great examples.

In closing, I am not saying that fruit consumption is bad, quite the contrary. Fruit is nature’s once and a while snack. It should be treated as the dessert of health foods and should be eaten as often as you consumed deserts before you decided to become knowledgeable and disciplined with your eating habits.

My advice: Stick to wild berries such as blue berries, strawberries, raspberries, blackberries, etc. They are all eaten with the skin on and are generally low in sugar. They are also loaded with anti-oxidants and vitamins. Cut back on fruit and see what happens!

About the author:
Chris McHugh
Manager of Get In Shape For Women Westwood, MA
Certified:
National Academy of Sports Medicine CPT
National Academy of Sports Medicine Corrective Exercise Specialist
CHEK Institute Exercise Coach
CHEK Holistic Lifestyle Coach

I'll mention the basic fact that fructose is actually a simpler sugar than sucrose, considering sucrose is a combination of glucose and fructose, and that you have to break down sucrose to get fructose, you can't magically break down fructose and get sucrose (fructose is a monosaccharide, you can't actually break it down at all,) and I think that should be more than enough proof that this entire post is garbage.

Fruit is not the enemy, fructose is not the enemy, sugar is not the enemy. Eating too much and moving too little is the enemy.

Also, lots of "credentials" you listed, although I notice NONE of them mention nutrition. Maybe you should stick to what you know.

soulynyc

because i cannot exercise enough to get to burning calories i've decided to cut down my carb intake .. but im not giving up fruit or veggies or even cookies or bread or rice. im just not eating it on a daily basies.. and when i eat it im eating with moderation and within my calorie goal.

Anniew555

I think that micro-managing my diet has been my biggest hurdle to weight loss. I am a perfectionist and OCD, if I can't do something right, then I don't want to do it at all. The food pyramid tells me to get 3 servings of fruit and 4 servings of veggies. So an example for a day would be:

Servings of Fruit Calories Sugar
1 Cup Blueberries 84 15
1 Cup Strawberries 53 8
1 medium apple 95 19

Servings of Veggies
1 Cup Carrots 52 6
1 Cup Broccoli 31 2
1 Cup Corn 125 9
1 Medium Tomato 21 3

That is a total of 461 calories and 62 grams of sugar, which almost every weight loss plan frowns upon. I have not even added in a cup of coffee with 1 tsp of sugar, a Crystal Light drink mix with Truvia, or a tiny snack size Hershey bar! How am I supposed to feel good about the accomplishments I am making in my diet when every day I get a big, angry, red, negative number telling me my sugar consumption is way too high?

shimewazaMan

OOPS! Been eating tons of fruit to substitute for the junk food I used to eat! Does this apply to "fruity" vegetables like cucumbers as well??? Damn ... now I gotta rethink my whole strategy. I've probably be relying way to heavily on fruit to help me with kicking the junk food!

tigersword

According to Body Ecology:

It’s always best to eat fruits alone and on an empty stomach.

Fruits don’t take a lot of time to digest. Normally, they leave your stomach within 30 minutes and move along into your small intestine.

When you eat fruits with proteins or starches, which take several hours to digest, the fruit is held up in your stomach and begins to ferment.

Fermentation in the stomach not only causes poor assimilation of nutrients from the other foods you eat, but worse, the process of fermentation itself creates a sugar feast for pathogenic yeast like candida in your gut to feed off of.

Fruits like lemons, limes, or unsweetened juices from cranberries, pomegranates, noni, acai, and black currants are very low in sugar, and therefore are safe to eat because they don’t encourage yeast overgrowth.Other fruits must be strictly avoided because they are too sweet and feed the pathogenic yeast like candida that thrive on sugar, crowding out the beneficial microflora in your inner ecosystem.

Other low sugar fruits are kiwi, grapefruit, pineapple, and berries.

http://bodyecology.com/articles/principle-food-combining-pt2-fruitful-advice.php

^^ this. We should all be aware of how long specific foods take to digest... not just for the nutrient content but for the gastric issues that eating some foods together cause. Google Food Combination Chart and you will find many articles on this subject. Here's one site: http://www.alderbrooke.com/chart.php.

I just started subbing more fruit snacks (whole fruit) for quite a few of the processed (bar) snacks I was eating and I dropped 2x my expected weight this week (3 pounds!) ... I'm not cutting down on fruit.

"Food combining" has been proven false time and time again by actual science.

WalkingGirl1985

I usually eat at least 1 serving of fruit a day..mostly bananas lately. I do love berries and apples tho..also like watermelon too

AtticusFinch

OP - Thanks for that finely researched piece, I had no idea fruit could be so worthless, or even sabotage my weight loss journey. Rest assured I shall be sticking to good old honest McD's, pizza, and KFC from this point. (Btw - can I still eat Terry's Chocolate Oranges as part of my 5-a-day?)




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jmcdaniel0

According to Body Ecology:

It’s always best to eat fruits alone and on an empty stomach.

Fruits don’t take a lot of time to digest. Normally, they leave your stomach within 30 minutes and move along into your small intestine.

When you eat fruits with proteins or starches, which take several hours to digest, the fruit is held up in your stomach and begins to ferment.

Fermentation in the stomach not only causes poor assimilation of nutrients from the other foods you eat, but worse, the process of fermentation itself creates a sugar feast for pathogenic yeast like candida in your gut to feed off of.

Fruits like lemons, limes, or unsweetened juices from cranberries, pomegranates, noni, acai, and black currants are very low in sugar, and therefore are safe to eat because they don’t encourage yeast overgrowth.Other fruits must be strictly avoided because they are too sweet and feed the pathogenic yeast like candida that thrive on sugar, crowding out the beneficial microflora in your inner ecosystem.

Other low sugar fruits are kiwi, grapefruit, pineapple, and berries.

http://bodyecology.com/articles/principle-food-combining-pt2-fruitful-advice.php

^^ this. We should all be aware of how long specific foods take to digest... not just for the nutrient content but for the gastric issues that eating some foods together cause. Google Food Combination Chart and you will find many articles on this subject. Here's one site: http://www.alderbrooke.com/chart.php.

I just started subbing more fruit snacks (whole fruit) for quite a few of the processed (bar) snacks I was eating and I dropped 2x my expected weight this week (3 pounds!) ... I'm not cutting down on fruit.

Fruit is fermennting in my stomach? Oh no.... My preworkout snack is Apple , oatmeal, protein,

This is another topic like eggs give you high cholesterol.

Hmmm Apples, Grains and Protein...

Add some water, some heat, collect the steam, and we gots some Shine!!!!

Anelda

most of the fructose in the apples has converted to a simpler sugar molecule than fructose- sucrose! That's right, essentially table sugar.

Your credibility was immediately thrown out the window by that statement alone. Sucrose, also known as table sugar, is a compound comprised of glucose and fructose. When sucrose is consumed and digested, it is cleaved at the brush border by the intestinal epithelial cells by the enzyme beta-fructosidase, and then glucose and fructose are taken up into the blood stream.

cloud2011

I didn't get fat eating fruit. And, I'm losing eating a lot of it. For a very small group, cutting back on fruit might help but for the rest of us, we sometimes struggle to eat enough. I don't eat enough of it unless I try, since I prefer vegetables.

thelovelyLIZ

theres nothing wrong with fruits if eaten in right amounts. if you eat 100 oranges a day then don't be surprised to get fat. always the key is MODERATION

This. SO HARD.
Fruit is full of fiber and vitamins and minerals. The benefits of including fruit in your diet in moderation far outweigh the fact there's some naturally occurring sugar in there. (It's also worth mentioning there's naturally occurring sugar in dairy, but I never see anyone saying to remove that from your diet because it has sugar....)

Not to mention, there is no recommended limit on the amount of natural sugars we should consume daily. Added sugars, yes, but not natural ones. Unless you're diabetic or pre-diabetic, the sugar in fruit is basically a non-issue.

shbretired

Oh my, he didn't say avoid fruit.

Watch what kind you buy!

Buy fresh or frozen, dried & processed is what he's saying.

And for the person who said berries spoil quickly - well freeze it!

Especially cooling in the summer to eat frozen fruit.

Thanks for the article.

Sabresgal63

My advice: Stick to wild berries such as blue berries, strawberries, raspberries, blackberries, etc. They are all eaten with the skin on and are generally low in sugar. They are also loaded with anti-oxidants and vitamins. Cut back on fruit and see what happens!


So your thought on how to store them, they mold fast.

1. Wash berries in bowl with 3 cups water mixed with 1 cup white vinegar. Drain in colander and rinse under running water.
2. Place berries in salad spinner lined with 3 layers of paper towels. Spin for 15 seconds or until berries are completely dry.
3. Store berries in paper towel-lined sealable container, keeping lid slightly open to allow excess moisture to escape.

RebeccaMT2012

Oh good God... do, no don't, do, no don't... did anyone read that entire string?! Cut it out!!

Christina_3192

Fruit salad.
Yummy, yummy.

^This. lol.

RebeccaMT2012

I agree!!