Make You Fat?
truth about fruit...is it the diabolical diet-killer it's sometimes made out to be or is fruit actually
pretty good for you? The simple answer to this question "can fruit make you fat" isn't as simple as black
and white...the true answer is yes AND no.
Are you confused? really it's not that confusing! There are many studies on this subject, including fruit
sugar (fructose) and how your body uses it. and how it's metabolized in the body and liver, I'm going to talk about
fruit from a practical standpoint.
First, here is how Fruit WON'T make you
Fruit is fat-free (with the exception, of avocados) and is
low-calorie, and high-fiber food. It might be hard to eat ENOUGH fruit to result in an excess of
calories, resulting in fat gain...hard, but not impossible.
You would have to look hard to find someone who ate too much fruit and gained fat. However, eating fruit
roll-ups, fruit juice (with 10% real juice) and other surgery (fruit substances)..it won't be so hard to notice weight gain,
though I do have to say high fructose corn syrup is NOT a fruit just because it has the word "fructose" in
it, so that doesn't count. I don't know about you, but in reality I have never heard of anyone sitting down in
front of the T.V and eating an entire bag of apples or their doctor told them they need to stop eating so many
bananas! Actually "real" fruit has a lot of water content, nutrients, fiber, etc...witch is healthy stuff...stuff
your body NEEDS and you need to be eating.
That being said, there ARE metabolic issues with fruit and
The body has certain limits while it
processes fructose (witch is found in fruit). Fructose can only be stored as glycogen (glycogen witch is the
carbohydrate storage in the body) in the liver, not in the muscles. Muscle cells lack the proper enzymes to convert
fructose into storing it well..
Why does fruit make your belly fat? learn the truth
to get your weight under control, I highly recommend that you check out the truth about fruit
in the guide below!
the Truth About Fruit
So that leaves the liver for storage...When your liver glycogen
level is full and your body can no longer store any more carbs in the liver, fructose IS easier for the body
to convert into fat than other carbs because of its molecular structure.
When this happens the fat does NOT convert into body fat quickly,
however. It becomes free fatty acids circulating in the bloodstream. If they're not burned, they will be
stored as body fat. The OTHER good stuff you find in fruit, ( fiber) and vitamins and minerals, are
outweighed by the "danger" of storing extra fat.
Here is the main point that a lot of us miss, when we hear that
fruit has the potential to work against fat loss when on a diet... If you're dieting, you should be in a
caloric deficit. This means that your liver glycogen levels should not be full. You're in a deficit after
1. The fructose in your system should have little or no
chance to convert into fat.
2. If it happens that some excess fructose in your system
does convert to fat, your chance that it will be USED by the body soon after it converts to fat are good
because you're in a caloric deficit. Just like ANY other carbohydrate, if you eat too much of it, it will be
stored as fat. If you are a competitive bodybuilder peaking for a competition, you MAY have to watch your
fruit intake to be sure you look the leanest.
However, the average person wanting to drop body fat, fruit is not
something you should be too worried about (unless you're on a low-carb diet). You should be FAR more
concerned about drinking too much of that diet soda garbage while dieting before I'd even be slightly
concerned about them eating an apple. The bottom line, is this...don't feel guilty about eating to much
fruit, even while dieting. Just treat it as you would any other food with calories in it and simply watch
To minimize the impact of
fruit on your fat-loss diet, eat it in the morning when liver glycogen levels are naturally at their lowest point.
This will help ensure fructose won't be converted into fat. Honestly, there are MUCH more important things to
worry about when it comes to fat loss...your training and overall nutrition are much more important than worrying
about eating too much fruit.