What's the deal!
Everyone starting some sort of diet plan always wonders about fruit and the role it plays in fat loss. Some think it's perfectly fine others just aren't sure so here is the low down on fruit.
You already know that sugar should be avoided if fat loss is the goal.
It does all types of nasty things to you.
Here's a quick over view of what happens to you:
1) When you load up on sugar it will exceed your liver's sugar storage capacity and when the liver is full, that excess sugar is converted by the liver into fat and pumped into the bloodstream then that fat eventually find a home right on your ass!
Also once your thighs, belly and butt are full of fat, these fatty acids begin to spill over into your organs, like the heart, liver, and kidneys. This reduces organ ability, raises blood pressure, decreases metabolism, and wrecks your immune system.
2) Sugar puts insulin on full blast!
Insulin basically is a hormone that is produced by the pancreas and that regulates the level of glucose or sugar.
Now when insulin is on over load your body's fat burning process just shuts down, your body crashes from trying to regulate blood sugar by pushing it into the cells.
Now 2 things happen once it does that:
a) Once all that blood sugar is pushed into the cells, if that energy (sugar) is not used, BOOM, it turns into FAT!
b) You end up ravenous!! You want to eat everything in sight!!
This cycle can lead to binge eating that will then just have you consuming tons of calories then put you in a fruity pebble coma!
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.
And you know what?
They both will mess you up regardless if it's natural or not.
But here's the here's the thing in order for fruit to really screw you up you would have to eat an obscene amount, something like 20-40 apples, bananas and oranges a day.
I don't know anyone that eats that much fruit so no worries.
Fruit has fiber that slows the rate of any sugar released into the blood; this is also why fruit won’t do as much damage as some other sugary foods.
The fiber will also help to increase satiety and make sticking to a lower calorie diet a little easier.
One other thing that makes fruit pretty awesome for weight loss is the fact that most fruits are also pretty low in calories.
At around 50-100 calories per piece of fruit (or cup), your pretty much in the clear.
As long as you keep your serving size reasonable, fruit is a great option for a healthy diet.
Don't eat too many of these bad boys, they are loaded with sugar, more so then any other fruits.
Dried fruit (raisins, dried apricots, prunes)
Skip the cookies and cakes, go eat an apple.
Fat loss, Strength and Conditioning