The reason why many avoid fruits when they pursue a fat loss diet is that fruits usually contain high amounts of calories and an effective weight loss strategy is done by reducing the calorific intake. But there are many types of calories and if people would know which ones are good, then the confusion regarding fruits consumption wouldn’t exist.
I’ve met two categories of people, the ones that avoid fruit consumption entirely and the ones that allow fruits in their diet because they are aware what kind of fruits to go for, how much of them to eat and when. The secret comes down to the nutrient composition of the fruit itself. In general, they contain fructose which is the fruit’s sugar or carbohydrate, a macronutrient which constitutes the source of the calorific intake. However, there are fruits low in calories but more importantly, they all come with an abundance of other essential nutrients. You just have to do some online research to find out.
It is also important to note that being on a calorific deficit doesn’t mean you have to drastically drop your fruit consumption. You have to eat firstly for your own well-being. Once these basic needs are covered, only then you have to make sure not to exceed the calorific intake for the day.
Therefore, fructose can be consumed on a regular basis because there is more to fruit than just carbohydrates or calories.
Fruit is Life Essence
Fruits are rich in natural energy, unlike table sugar (see why table sugar isn’t good), which is processed sugar. So that is why we need them like we need oxygen regardless of the fitness goal.
A healthy diet must include the consumption of fruits. My purpose is to help you lose body fat and keep healthy at the same time. I never encourage people to follow frustrating and impossible diets. The whole process of losing weight should be extended over longer periods in order to make it pleasant, instead of just having a drastic follow-up plan that will only make you quit faster.
Therefore, you only have to understand their nutritional values a little bit better. Besides calories, they also contain some proteins, very few fats (avocado is an exception) and they are rich in antioxidants, vitamins, fiber, etc. To help you with this, I have written a little chart about the calories that fruits have:
|Fruit||Calories [kcal/100 grams]|
Tips for Weight Loss
- Eat caloric fruits during the first part of the day
- Try to consume caloric fruits in moderation. Cooked meals should be the main source from where to get the majority of your daily calories
- Low-calorie fruits work perfectly as snacks, even late in the evening
- Don’t stay hungry as it will tempt you to eat comfort foods like sweets and chips
- In this article I explained a lot more about weight loss: The Right Way to Burn Stubborn Fat: 3 Simple Steps
Frozen fruit can provide the same nutrients and benefits as fresh fruit. Canned fruit and fruit juice typically have more calories due to either the syrup or sugar which are added. Dried fruit, such as raisins and prunes, are higher in calories than fresh fruit. Dried fruit generally is more compact and calorie-dense, unlike regular fruit, which is high in water content.
As you can see, there are many variables, and the best thing to do is to choose fruits according to your fitness goals [mostly fresh and frozen fruits].
Some fruits also contain unsaturated fats. Although your fitness goal is to get back into great shape, trust me when I tell you that some avocados, eaten in the morning once in a while, will bring you more benefits than harm. Avocado stands out among fruits for its low carbohydrate and sugar content, and its higher fat content.
An oleaginous fruit is the part of a plant that is used to produce vegetable oil. It can be a fruit (olives), seed (sesame), or nut (walnuts). Include them in your diet, but eat them in moderation, as they are very rich in unsaturated fats and as healthy and beneficial as unsaturated fats are, they usually contain hundreds of calories for only 100 grams. My ratios when it comes to them is equal to what can fit in the palm of my hand and nothing more.
Remember, fruits and vegetables are simple carbohydrates that contain fiber, protein, vitamins, and minerals. Therefore, they are more complex in nature. These are nutrient-dense foods that should be eaten daily.
Avoid the consumption of sweets as they are very rich in calories coming from processed table sugar. Snack on any occasion with fruits even if some of them are higher in calories. In this case, you only have to limit the size of your portions (here you can see which types of carbs are best for losing weight).
In conclusion, I hope that I managed to clarify the whole dilemma surrounding fruit consumption. If this is so, then go visit my blog section and find out a lot more about nutrition.