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Weight Loss and Fruit

As a personal trainer, one of the most frequently asked question by individual's is "Why are all the fruit and fruit juices eliminated from their meal plans?" The answer to these very popular questions is due to the amount of fructose, which is the sugar found in fruit.

The thing about fructose is that the body must use it within 2 hours of consumption, or it will be stored as body fat. The liver converts the fructose rapidly into a long chain triglyceride, or otherwise known as fat. So, unless you time the consumption of your fruit or fruit juice properly, most of the fruit will end up as those extra body fat pounds and ultimately inhibit your goals.


So, if you have a difficult time planning your exercise routine and are wanting to lose body fat, it is a suggestion to eliminate fruit and fruit juices. Also, if you are looking to compete in a physique competition or someone needs to clear up their complexion.


For athletes and body builders, fructose could be detrimental to their success since fructose is primarily for restoring liver glycogen, not muscle glycogen. Glucose is a source for athletes to use to restore muscle glycogen. There are other foods such as yams, potatoes, oats, grains, or a glucose polymer drink are much better sources than simple sugars.


GLYCEMIC INDEX


The truth be told for the average person eating 1-2 pieces of fruit daily will not be a problem if he or she is maintaining a successful workout regimen of 4-5 days pers week. The glycemic index is the process in which carbohydrates are broken down into glucose and absorbed into the blood stream. The glycemic index is a very important tool to use when planning out your meals. When it comes to controlling the total amount of carbohydrates you eat is important, but you can also control the rate at which it processes through your liver and ultimately converts it into fat.


There are some factors that can help alter the glycemic index of foods are the timing of your meals, the size of the food particle, the biochemical structure of the food, etc. As you can see there are many areas to consider when making your food choices. Studies have proven that the higher the glycemic index meal it can lead to feelings of hunger faster than meals in a lower glycemic index. So, ideal meal is to be satisfied for 3 hours before eating another meal.


Here are some glycemic indexes of the commonly eaten fruits and fruit juices:


Moderately High GI Moderately Low GI


apricots apples

bananas oranges

grapes pears-fresh

mango peaches

orange juice plums

papaya pineapples/juice

raisins

watermelon

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