posted Thu, 12/15/2022 - 21:15
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Fruit and fat gain
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We all know that fruit is amazing for vitamins and health but also high in sugars so at what point does it become a dietary problem that can cause fat gain?
How much fruit do you eat daily and what fruits do you consume regularly?
I've been a pineapple fanatic (once daily) for about 6-12 months but I think it's fucking me up and distending my stomach and I really think bananas aren't good for me anymore either. I eat a sour green apple (granny smiths) about 3-5 times a week too.
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OP_rahFruit is an important part of a healthy diet, but it's important to be mindful of how much you're consuming. Eating too much fruit can lead to fat gain, so it's important to be aware of your daily intake. I personally limit my pineapple intake to once a week and focus on other fruits like berries, melons, and citrus fruits. I also try to limit my banana intake to once a day, as they are higher in sugar than other fruits.
Lift4Gift1987Carbs are carbs in the end and every carb will turn into glucose which the exception of fructose. Fructose is metabolized in the liver and there’s a max the liver can handle which I believe is around 50g of fructose per day. Keep in mind most fruit is 50/50 glucose fructose especially berries so you could eat 100g of carbs from fruit to reach 50g of fructose which is almost impossible to reach. Dried fruits like dates have more fructose and I would avoid these in high amounts.
Get your 500g of fruit preferably from berries and you will have all the health benefits and no problems with fructose.
I eat a banana every morning for the potassium and pineapple every day after a workout for the bromelain, which helps reduce muscle soreness.
Easy to overlook caloric gain from fruits.. 3 bananas a day, an apple and a bowl of grapes is 500kcal suddenly out of nowhere
Paulo91Hello,
Blueberries for breakfast cause it tast amazing and contains plenty of antioxidants and vitamins.
Bananas before trainning and before bed (it keeps me full thus helps me fall asleep).
Pineapple for my post training meal cause it contains bromelain, an enzyme that helps digest protein.
Apples when cutting because I find it to be the most satiating fruit.
Sometimes kiwi, grapefruits, strawberries etc... depending on the season
And no I don't think eating fruits is a concern regarding fat gain, only your total daily calories intake matter.
crazy_catWow brother it's amazing how you have your diet so organized with respect to fruits.
Bananas and sour green apples aren’t necessarily healthy for you. Stick to berries and some citrus fruits.
crazy_catThank you brother for the advice.
Fruit and fat gain?!?!
Dude, won’t happen. Eat all the whole fruit you want…it’s processed/refined carbs that you gotta worry about.
crazy_catI don't agree whit this "Eat all the whole fruit you want" sometimes eat a lot of frut can have negative consequences.
I exaggerated a bit…too much of anything is not healthy…
Main point is, your body won’t let you eat more fruit/veggies than you can handle due to fiber & micronutrient overload response…your body will inform you that it doesn’t need/want any more of a nutrient. Throughout history, there are basically no obese people whose primary nutrition comes from whole foods.
I've had enough pineapples for the rest of my life last year because me and my gf were trying out one "urban legend". You know which one. Spoiler: busted. it didn't work in one week, and we decided that I was just not eating enough pineapples and that pineapple juice from the store is not what you need. Fast forward 2 weeks and I have the worst rash ever all over my body. It was there for like a whole week.
One important thing to keep in mind with fruits is that every single one has a lot more substances than you ordinary see in ads or know about. When you think of pineapples you think of vitamins and fructose, but you really should keep in mind bromelain enzymes. That's what apparently fucked me up.
I personally eat 1-2 apples almost every day, almost always in the morning, and it works better than coffee. You literally wake up faster than you would with an espresso. And you don't need to take a shit right after. Can't imagine a healthy lifestyle without apples at this point. On cut, on bulk, on cycle, doesn't matter. One or two apples a day is not enough to make or break my diet anyway.
The comments above are right, aim at balance, rely on common sense, and don't overthink it.
crazy_catThanks for the advice bro.
Pre-workout: An apple contains substances that stimulate nitrogen production (ensures good blood flow to the muscles) and promote fat burning i switch with kiwi grapefruit orange watermelon and pineapple
crazy_catInteresting Pre-workout, but what kind pf apples do you eat ? red apples or green apples or are the same ?
DaPumpPure fructose is fattening via the so called De Novo Lipogenesis.
Luckily fruits are not only a 50/50 ( on average ) mix of glucose and fructose, but all their vitamins, minerals, prebiotic fibers and micronutrients totally change the outcome.
It all comes down to timing, I personally would stick with just berries but if I’m cutting, I wouldn’t eat any sugars or carbs past 4pm. Have to be mindful of those sugar spikes.
crazy_catI understand your suggestion of not eating any sugars or carbs after 4pm but in the end the time doesn't matter because the food will not change it's chemical composition after a certain hour.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781773/
It is called nutrient timing. Eating carbs or for that matter protein at certain times during the day will have a profound impact on body composition. Eat the same amount of cals/macros just willy nilly vs proper nutrient timing of them and your body compostion will be completely different.
This is a good read if your up for it.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3781773/
Any articles on nutrient timing that you would recommend reading?
True, but how the body metabolizes drastically changes. Allow me share links on the circadian rhythm in due time.
It all depends
https://www.eroids.com/forums/training-nutrition-diet/supplements/fructo...
crazy_catThank you brother, great article
Living4ThePumpSugar won't make you gain fat, a calorie surplus will. It comes down to calories in vs out not what exact foods you eat. That's like saying carbs after 6PM will make you fat.
For health purposes I recommend athletes 500g fruits and 500g veggies per day, that's a totally fine amount. Fruit is very important for reducing oxidative stress via antioxidants etc. especially for the enhanced athletes who will have higher levels of inflammation and oxidative stress because of the drugs they're taking.
crazy_catThank you brother, What you say is true, the most important thing is to be careful with excess calories.
Fruit is food. As long as the food you’re eating supports your goals, you should be fine.
crazy_catIt's true bro, It's important to have a diet that is consistent with our goals
Bacon is food. Too much of a good thing can kill you.
There are some fruits, high in sugar, that are not as good for you as other fruits. Be selective and eat fruit with high sugar content and little nutritional value moderately.
This is why I always say, if the food supports your goals. If your goals are to have longevity, then eating all your macros in bacon are probably not a great idea. But daily fruit? Probably not a problem for most people.
Pineapple has bromelain which breaks down proteins and thats why when you eat it you can feel tingling in your mouth; basically the pineapple you eat then tries to eat you. Cherries are high in sugar, pomegranates are good for you; minus the 24 grams of sugar per cup and most mangos are close to 2 cups in size and have 23 grams of sugar per cup. Oranges are 17 grams per serving
Bananas are 17 grams of sugar. If you eat fruit, stick to a small serving.
crazy_catAnd what about the fat burning effects of Pineapple, is it true?
If fat is protein then yes otherwise studies done confirm
Fruit isn’t going to make you fat. Fruit is good for you. I wouldn’t leave it out. A banana and apple is great for lifting.
crazy_catIt's true brother I think the most important thing is to find a balance.
Well, I’m not a nutritionist, but it is my belief that there really isn’t any amount of fruit you can eat that’ll make you fat. Some are high in sugar, but the body processes it without the trademark inflammation that accompanies added sugars. Also the fiber content can lower the glycemic index, I believe. Maybe if you’re prepping for a show and working to maintain single digit body fat percentage or suffer from some insulin resistance disorder, you may notice it - but I don’t think that fruit sugar from whole fruit will cause distention or fat accumulation. I tend to think that the amount of fruit one would need to eat to get fat would make you poop a terrifying amount well before any real weight gain.
This is all true, but a person does not eat only fruits. He eats other foods that also have energy value, and in this case, eating fruits above the norm can really lead to weight gain.
crazy_catThe most important thing is to have a balance when eating fruit.