I constantly get asked about fruit and where it plays in the world of weight and fat loss. If you are someone who is eating a healthy balanced diet filled with nature’s foods, exercise 4-5 times a week and find that you are still having trouble banishing those lbs. you can play around with nutrient timing and food to see better results. Like I mentioned a few weeks ago in my last post Sugar is the reason many of us store around our stomach area and banishing it is the way to go but where does fruit (fructose, a type of sugar) play in the way of weight loss?
Fruits provide our bodies with essential nutrients like potassium, dietary fiber, folate and vitamins A, E and C. While eating raw fruit is forever a healthy alternative to sugar-added processed foods like cakes and cookies, the sugar content in fruit can knock off those last few lbs. that refuse to go away. Fruit is affordable and in Bangkok located on every street corner. Picking up a sweet treat is easy and often done in times when we are not actually hungry. Do not get me wrong, I am not saying fruit is horrible and to stay away, what I am saying is that if you are trying to knock off some extra lbs. you should go by the advice of more greens for LEAN!
While I will argue that fructose – the sugar found in fruit – is not the same as table sugar, fruit still contains a naturally occurring sugar which in fact still spikes your blood sugar. If you are looking to slim down a bit and understand that you need to make wiser eating choices in order to lose weight, you may want to cut back on the daily fruit vendor trips. Fruits like rambutan and mango peak on the sugar spectrum, and although sweet, you can easily overeat these. I recommend going through this list so that you are able to make a wiser decision and start grabbing a tea or water instead.
Fruit Sugar Content Grams: Per 100 Grams
Highest Sugar Fruit
- Mangosteen: 17 grams
- Pomegranate: 16 grams
- Figs: 16 grams
- Mango: 14.8 grams
- Rambutan : 13 grams
- Pineapple : 11.9 grams
Lowest Sugar Fruit
- Dragonfruit: 8 grams (check out my dragon fruit bowl recipe)
- Guava: 6 grams
- Papaya: 5.9 grams
- Berries: 4.5-6 grams
- Tomato: 2.8 grams
- Lemon + Lime: 2.5 grams
I suggest eating fruit in moderation and loading up on green vegetables like spinach, kale and chinese cabbage. The best ratio for weight loss is 3:1 (3 veggies for every 1 serving of fruit). As I said, fruit is not something to avoid altogether, but to be cautious of having a fructose overdose when a craving comes along. I live by these guidelines and am happy to show off my trim bod all year long.
Tips to Satisfy the Craving:
- One, whenever I crave something sweet I tend to reach for some pineapple, sweet and satisfying and way better than Pocky Sticks.
- Two, when I need something sweet and am trying to be bikini ready for a trip to Phuket, I skip the fruit and go for some herbal tea instead.
Now that you have made the decision to start losing weight use these tips to jumpstart your success and if you are looking for more direction and nutrition coaching feel free to contact me or check out my awesome testimonials from clients I have worked with in the past!