Can Fruits Make You Fat?
This seems to be one of the greatest debates in the health and fat-loss industry.
CAN fruits make you fat?
It all depends – really.
Just like any great source of all-natural carbs, fruit intake has to be managed properly, according to your activity level.
The more active you are, the more fruit you can eat without having a concern for fat-spillover.
The less active you are, the more you should monitor both the amount and
the type of fruit you consume.
Since fruit is primarily stored in the liver and used for energy as needed, it will be depleted and replenished faster and more efficiently for high intensity exercisers.
But if you’re sedentary or not extremely active, overripe fruits can potentially be stored as fat because of the excess fructose intake.
This is especially true with ripe bananas eaten all by themselves, since they’re almost pure sugar.
So even though fruits like bananas are loaded with healthy ingredients, this can cause a huge spike in insulin and drive fat-storage through the roof.
HOWEVER, having a ripe banana combined with a fast acting protein shake is nearly a perfect meal AFTER a high intensity workout…
Because the all-natural insulin spike is desirable at this time.
So back to the original question…
So…CAN fruits make you fat?
Now you see why I said – it depends. 🙂
So here are a few guidelines you can follow to help clear up any confusion.
– Try not to snack on overly-ripe fruit by itself whenever possible
Always remember, overripe fruits contain more sugar (fructose), which
can be problematic in high doses. That’s why I recommend you add some
protein or some friendly fats to help keep blood sugar at healthy levels.
Ex: Add fruit to your favorite protein shake or have a couple handfuls of
raw nuts or seeds with your fruit.
There are exceptions to this rule like lower glycemic melons, berries and
cherries, but trust me on this one. It’s a great guideline to follow for long
– Time your fruit intake
Try to eat your fruit early in the a.m. mixed with healthy greens or a
protein shake and feel free to eat lots of fruit after high intensity exercise.
This will give you healthy energy levels early in the day without blood sugar
crashes — and after exercise fruit will help replenish liver glycogen for faster
recovery and healthier hormones.
So…Taking it home: Can fruits make you fat?
As long as you’re not constantly snacking on overripe fruit by itself, it’s probably not going to make you fat.
But choosing the lowest carb fruits will allow you to eat larger quantities without excessive sugar intake.
Low carb fruits are also great for diabetics and people who want to lose stomach fat because of the low sugar content.
Needless to say, this makes lower carb/sugar fruits great to eat without having a concern for huge insulin spikes.
Casaba melon, watermelon, strawberries, and cantaloupe all have less than 5 grams of carbs per 50 gram serving.
Other fruits like blackberries, grapefruit, oranges, and peaches are right at 5 grams.
So enjoy your fruit!
But always keep this in mind:
There are times, like deplete days or low carb phases, where cutting out fruit can accelerate fat-loss in a huge way.
It gives the liver room to “go get the fat” a lot faster.
Physicist and expert nutrition author, Kiefer, has mastered this process with a science based protocol he’s coined, The “Carb-Nite” Solution.
It’s a cyclical type of diet, similar to carb-cycling, that’s specifically designed to skyrocket levels of leptin and instruct fat cells to empty out.
I’m experimenting with it now because I’m a huge fan of the research used for this approach…
…And I’m always biased to any plan that incorporates carb loading and lots of cheat food.
You can learn about the Carb-Nite Solution at this link <—— click here
Like I mentioned in yesterday’s email, I also respect the fact Kiefer “walks his talk.”
So not only is the dude SUPER smart, he’s in his forties and he and his girlfriend stay ripped year round.
One thing I really enjoyed as I read through The Carb Nite® Solution is that it’s NOT the same old, rusty nutrition advice recycled and rehashed.
Your friend and coach,