Should You Eat Fruit If You're Trying To Lose Weight

Should You Eat Fruit If You’re Trying to Lose Weight?

I’ve always wondered if fruit can make you fat, and today, I want to share what I’ve learned and give you some tips that can really help you with your weight loss goals.

Right now, our society has an unprecedented amount of overweight people, and at the same time, we have more people than ever who are trying to eat healthily and maintain a weight that is good for them.

According to the American Heart Association, there are almost 78 million adults and 13 million children in the United States Alone who struggle with being overweight.

Now, I don’t mean any harm or disrespect when I write that there are lots of people who are overweight but who are still trying to be healthy. In fact, it’s an indictment against our society that, even though people are trying hard to get to their best weight, they just can’t do it.

Between harmful chemicals in our environment that cause weight gain (obesogens) and other factors, losing weight seems to be harder than ever.

So…today, we are going to discuss one of the most healthy foods you can buy from the grocery store – fruit. What I want to help you understand is that fruit CAN actually make you fat, and I also want you to understand why.

Keep reading to learn more.

Let’s Talk About The Purpose and History of Fruit

Fruit is the part of a plant that come from that plant’s flower. Fruit holds seeds, and the seeds are the building blocks of the entire plant. Historically, fruit grew and was appealing to animals for a short time during the year – for 3-6 months, on average.

Because of the fruit’s appeal to animals and humans, the life of the plant was able to continue.

The way it worked in primitive times is that animals would eat the fruit (as long as it wasn’t poisonous), and then the seeds would then be spread whenever humans or animals relieved themselves.

During primitive times, eating a lot of fruit wasn’t a bad thing because people were very active on a day to day basis. There was no technology to keep people distracted from exercise or from interpersonal relationships, and thus no one had a sedentary lifestyle.

People hunted and gathered every, single day.

Additionally, fruit was (and still is) naturally in season only during certain times of the year. There was no importing or exporting from other countries, and whatever fruit people had access to locally is what they ate while that fruit was in season.

Generally-speaking, from late spring to early fall, people ate fruit that fattened them up for the winter so they had what they needed in their bodies to survive cold weather.

Additionally, since people tend to have more sex when they are cooped up indoors, fruit historically gave women bodies that were fuller and more attractive to men.

When women got pregnant, the extra weight from having eaten fruit during the warmer months helped them to more safely carry their babies through the winter and give birth in the warmer months.

This natural process of fruit having times of naturally being in season and out of season seems so common sense to me.

We weren’t built to be able to eat it all year long!

Today, though, we’ve made it possible for people to get fruit whenever they want it, but in primitive times, it just wasn’t that way. Back then, when people ate fruit, it didn’t harm them by causing them to be overweight.

When I realized this, it was a major “aha!” moment for me, and I stopped consuming so much fruit in my diet.

I don’t want to belabor the point, but let me share one more thing about fruit sugars that you might not realize.

Did You Know We Don’t Digest Fruit Sugar Like We Do Other Sugars?

There are simple sugars and there are complex sugars. Fruit can contain all kinds of sugars, depending on the type that you’re eating, but the primary sugar found in fruit is fructose.

Fructose

Fructose is a simple sugar, it’s the sweetest sugar you can eat, and it can really wreak havoc on and work against your weight loss goals. Here’s why.

Unlike glucose, fructose cannot be used directly by your body for energy. It has to be broken down into glucose by your liver. Only then it can be used by your body and released into your bloodstream for energy.

When you eat too much fructose, your liver will take it and store it in fat cells for later use. Basically, the more fruit you eat, the fat cells you will store up in your body.

For the average person, it’s a self-defeating process because they don’t lay off eating fruit for half the year to give their bodies a chance to get rid of that extra fat that’s been created by the fruit they’ve been eating.

They simply eat it – all year long.

In modern times, the only way that you can really eat fruit without any negative consequences is if you have enough regular exercise in your weekly schedule.

I don’t know about you, but I’ve seen people (some who are really well-known online!) who have a raw, fruit-based diet, and they have trouble maintaining a healthy weight that they love.

Personally, I think it’s better to eat in a way that help our bodies stay slim and trim. The seasons of the earth and the food that was available to us at varying times of the year were both perfectly-timed to to assist human reproduction and keep certain plants from going extinct.  

Below, I want to share a little bit about what happens when you’re already overweight and have too much sweet stuff in your diet.

It’s Possible That Your Body Isn’t Sending Itself The Right Signals!

The way that we eat, digest food, and metabolize fat is a very complex thing.

There are specialized cells in your body that send signals to and from your brain, stomach, intestines, fat, and pancreas to tell you when to eat because you are hungry and when to stop eating because you’re satisfied.

The more overweight you are, the less likely that your cells are “speaking” to your brain in a way that it can understand the messages being sent.

This is a very simplified way of stating that the balance between hunger and satisfaction is pretty much broken the more overweight you are.

But what does this have to do with fruit?

Well…Depending On Your Activity Levels, Fruit Doesn’t Always Help Your Brain Speak To Your Body

If you’re struggling with your weight, your body is already in a place where it is holding onto too much fat. Your liver can only process so much sugar at one time. As I shared earlier, any excess sugar you consume will get stored in your body’s fat cells.

Eating Fruit

The more sugar you consume, the more fat your body will store. And the more sugar you eat, the more sugar you tend to want. Sugar, in any form, can be addictive, and it can even be destructive to your body’s ability to handle it.

What this means is that even the healthy fruit that you eat from day to day could create problems like Diabetes or excess belly fat that you just can’t shake.

The simple truth is that, when you are overweight, if you’re going to eat fruit, you need to eat fruit that has a low sugar content (or glycemic index). Also, the fruit you eat should have high nutritional value.

Fruit like avocados and lemons are great to eat in moderation because they are low in sugar and high in vitamins and minerals.

Fruit with higher sugar content raises your blood sugar levels very quickly. As a result, your blood sugar will eventually drop quickly, making you really hungry after just a few hours, which means you’ll want to eat more food.

This is NOT good for anyone who is trying to lose weight.

If you’re trying to shed fat and lose pounds most efficiently, you want to eat foods (like protein) that keep you feeling satiated for as long as possible.

So, What Fruits Will Most Likely Make Me Fat?

Fat Man

Different fruits have different levels of sugar in them. Eaten moderately, no fruit is bad for you. Compared to the processed foods and the bags of candy we can buy in the checkout lane at the store, eating fruit is incredibly healthy.

It’s only when you cannot moderate your eating of any food that you’re going to have a problem.

According to the USDA, a medium-sized lemon has only 1.4 grams of sugar, which is approximately a third of a teaspoon of sugar.  That’s not too bad.

1 cup of strawberries is 7 grams of sugar, and that’s equal to 1.4 teaspoons.  Again, that’s not bad, at all.

1 medium apple is 19 grams of sugar, and that’s equal to 3.8 teaspoons of sugar…

…and 1 small watermelon is around 140 grams of sugar, which equals to a whopping 28 teaspoons of sugar.

I know people who will eat a personal, organic watermelon every, other day in the summer, and they justify doing this because watermelon can help their bodies release water weight.

No wonder so many of us struggle with our weight!

As With All Things, Moderation Is Key

The bottom line is this: YES!  Fruit can make you fat – if you eat too much of it; however, if you moderate your eating and plan on consuming fruit as part of a solid exercise regimen, you will be fine.

If you want to lose weight and burn fat, eating more healthily is always a good goal. But don’t think that you can handle your vicious sweet tooth with lots of conventionally-grown fruits that increase your sugar load. .

To lose weight, you need adequate protein and vegetables, you need a way of working out that will help you burn excess fat, and you’ll also need to lower your amount of daily sugar intake so that you can continue to meet your goals.

 

Signature

Tyler

The Garage Warrior

 

References

  1. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/fruit-vegetable-difference/bgp-20056141. “”Fruit or Vegetable – Do You Know The Difference?” Nelson, J., R.D., L.D.; Zeratsky, K., R.D., L.D. Aug. 15, 2012.
  2. http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/Obesity/Understanding-the-American-Obesity-Epidemic_UCM_461650_Article.jsp#.V18Y7yMrLs0. “Understanding the American Obesity Epidemic.” The American Heart Association. March 9, 2016.
  3. http://www.cuesa.org/eat-seasonally/charts/fruit. “Seasonality Chart: Fruit and Nuts.” Center for Urban Education and Sustainable Agriculture. 2016.
  4. http://www.bornfitness.com/the-meal-timing-myth/. “The Meal-Timing Myth?” Bornstein, Adam. Aug. 12, 2015.
  5. http://paleoleap.com/10-reasons-why-fructose-is-bad/. “10 Reasons Why Fructose Is Bad.” Paleo Leap staff writer. Apr. 5, 2011.
  6. http://harvardmagazine.com/2004/05/the-way-we-eat-now.html. “The Way We Eat Now.” Lambert. Craig. May-June, 2004.

Comments