Fresh fruit is a healthy choice and loaded with vitamins and antioxidants; however fruit still contains calories and carbohydrates. These are two things that can stop your weight-loss progress in its tracks if left unchecked.
One of the reasons that fruit is so controversial is because it can be a double-edged sword. While fruit is a very nutritious food that should be included in a weight loss diet, there may come a time when you will need to reduce or temporarily remove fruit from your diet to reach your goals.
Blame it on the ignorant ‘word of mouth’ approach to weight loss that carbohydrates have taken a serious beating. The next in line is the nemesis of sugar, which is also a type of carbohydrate. While processed sugar can be cut out easily just by avoiding it, people get confused whether to eat fruits or not. Why cut down on fruits? Well, because it has sugar.
How And When Sugar Makes You Fat
What sugar does is that it gives your body insulin spikes. These insulin spikes turn into glycogen, which provide our body with energy. If this glycogen isn’t used as a fuel, as it’s intended to, it converts into adipose tissue or fat. While a physically active person successfully uses the glycogen, a sedentary person gains weight. Also, fat cannot be turned back to glucose.
If You Want To Minimize Body Fat, Avoid Eating Fruits Immediately After A Meal
When you eat a complete meal, composed of carbs, protein and fats, the liver glycogen reserves get full. The fruits eaten after a meal, like it’s usually done, release fructose (fruits sugar) into the liver. Liver is responsible to turn this fructose into glycogen. But since your glycogen reserves are already full by the meal you had eaten before eating fruits, the chances of the glycogen from fructose to turn into fat increases because this glycogen is not being used by the muscles as a fuel. This is why obese people are usually advised to avoid eating fruits after eating dinner or lunch.
Sugar From Fruits Is Not As Dangerous As Processed Sugar
Since fructose is naturally occurring, sugar ingested from a banana or an apple wouldn’t produce the same amount of blood sugar as a candy or coke will. In fact, researches have proved that fiber in the fruits blunts out the increased sugar levels.
So, What Should You Do?
If you have a strict desk job, avoid ‘binge eating’ fruits immediately after having lunch or before going to bed. Try consuming fruits before or after a workout. Thus, the glycogen from the fruits will be used as energy, preventing it from being stored as fat. If you are specifically looking to cut body fat percentage (in case of bodybuilders), limit fruit intake to once a day, preferably on an empty stomach or before training. And if you are obese, consult your dietician and get a diet plan ‘incorporating fruits’.