Now the cool part is that I will actually refute these theories with concrete and tangible scientific literature and evidence to support fruit consumption anytime of day and year.
The theory behind fruits stopping fat-burning is based on the muscles lacking an enzyme that converts fructose to glycogen.
Now, if the muscle's lack this storing capability of fructose, then the liver is where fructose can be stored as glycogen. Burning fat is based on burning more calories than taken in and it is based on favorably altering your hormonal levels (insulin-to-glucagon ratio) to favor fat burning. Typically, hormonal power food plans are based on low-glycemic carbs and higher protein intake with healthy fats.
These 2 approaches overlap simultaneously because most low-glycemic carbs are typically also of lower energy density, thus they naturally create a caloric deficit.
Moreover, why is it presumed that liver glycogen is ONLY reduced upon waking up in the morning? In fact, even if a little fat is made from excess fruit sugar (which I highly doubt, but let's play devil's advocate and go with this anyway), this may actually stimulate fat to be burned from stubborn body fat areas of the body!
There is research that has shown fructose to be more lipogenic than other sugars,13,73 however, in one study,73 85 grams of sugar was used in 1-meal and 50-75% was pure fructose (~43-64 grams of fructose)!
In fact, another study did establish that fructose from fruit is not the culprit, but it is the added fructose to food.38 We need to get back to the basics of healthy-whole food eating. Another great thing about fruits is they are very healthy for us15,21,26,27,35,47,51,56,58,62,72,83 and they are packed full of carotenoids, flavonoids, antioxidants20,21,36,48,79,81,89,91 and many of the essential micronutrients we so desperately need. Contest prep is tough and challenging, but my point is, it does not have to be unhealthy or so deprivative. So when I hear or read about how it gets so tough during contest prep because of cutting carbs (particularly fruit), I realize how vanity is placed before healthy living. All things considered, the highest fructose containing fruits typically have 4-5 grams of fructose anyway. Also, when fructose is converted to fat, like any conversion of carbs to fats, there is an energy cost in this conversion process.30,43,45,50,75 For example, for every 100 excess calories of protein, ~ 60-75 calories are stored as fat, while for every 100 excess calories of carbs, only ~ 72-76 calories are stored as fat, whereas with fat, ~ 97-98 calories out of 100 are stored as body fat.
So even if the carbs convert to fat, this is a costly process and you will likely store ~72-76% of the excess carbs as fat. More importantly, many fruits have even been found to stimulate fat-burning77,84 and promote muscle-mass gains!22 Actually, many of the top fat-burners out there in the market have fruit extracts in the ingredients.
It is amazing how when I read the back of many fat-burning supplement labels I see the following, but not limited to: Red raspberry extract, blueberry extract, cranberry extract, etc. Fruits are low in calories, high in nutrient power and curb sugar cravings the natural, but more important, the healthy way. The information provided in this article is for educational and informational purposes only and does not serve as a replacement to care provided by your own personal health care team or physician. Ivan is an ACSM certified health and fitness specialist, NGA pro bodybuilder and triathlete. Fruits and their lack of abundance in contest prep, because of the common fear of fruits making us fat because of their high fructose content. Now this is an anecdotal statement, but now let me hit you with some knowledge (I stole this line from Ben Stiller in the movie Dodgeball). Well, unfortunately, the liver can only store 100-120 grams of glycogen,61 while the rest would be stored as fat.
Nothing happens in isolation; for example, liver glycogen is not just replenished in the morning and then it is full the rest of the day. It is shocking how fruits have been deemed as being bad for us by some, because of their naturally-occurring fructose content. For example, even for the hardcore bodybuilder who still avoids fruit in the last 1-2 weeks out, thinking this will get them to an absolute peak, I have a nice compromise.
It is amazing how many of the bodybuilders and figure competitors who avoid fruits are actually spending all this money in consuming the same extracts that come from the fruits they are actually avoiding on a daily basis! For example, the only reasons for supplementing with a fruit extract would be if that fruit itself was not available in grocery stores, if one is lactose-intolerant, if one has certain food allergies, if one is a vegan and if one diets poorly.17 For example, malabar tamarind among many other extracts, is not available where I live, so this would be an acceptable compromise to consider supplementing.
I avoid saying the right way, because there is typically no one way to reach a goal or destination. Sugar profiles and soluble and insoluble dietary fiber contest of fruits in Thailand markets, International Journal of Food Sciences & Nutrition, 2, 1-14. Effect of initial muscle glycogen level on protein catabolism during exercise, Journal of Applied Physiology, 48(4), 624-629. Effects of (-)-hydroxycitric acid on appetitive variables, Physiology & Behavior, 71(1-2), 87-94.
Enhancement of glycogen concentrations in primary cultures of rat hepatocytes exposed to glucose and fructose, The Biochemical Journal, 251(3), 795-802. Stimulation of neutral amino acid transport by fructose in epithelial cells isolated from rat intestine, The Journal of Nutrition, 107(5), 767-774.
A review of nutritional practices and needs of bodybuilders, Journal of Strength and Conditioning Research, 9(2), 116-124. The author does not render or provide medical advice, and no individual should make any medical decisions or change their health behavior based on information provided here.
We are your personal trainer, your nutritionist,your supplement expert, your lifting partner, your support group.
No actually, I want to inform you with proper and accreditable resources of information that will arm you to make a better decision in your future in regard to fruit consumption anytime of day and year. If you are concerned with the little fructose in fruit being stored as fat, one could simply eat higher fructose fruit in the morning for breakfast and eat lower-fructose containing fruit later in the day. However, it can easily be said that including fruits in your eating habits year round is going about things the healthy way.
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Glycogen storage capacity and de novo lipo-genesis during massive carbohydrate overfeeding in man, American Journal of Clinical Nutrition, 48(2), 240-247. Respective oxidation of exogenous glucose and fructose given in the same drink during exercise, Journal of Applied Physiology, 76(3), 1014-1019.
International tables of glycemic index and glycemic load values: 2008, Diabetes Care, 31(12), 2281-2283. Dietary fructose and metabolic syndrome and diabetes, The Journal of Nutrition, 139(6), 1263S-1268S. Low-carbohydrate diets and realities of weight loss, The Journal of the American Medical Association, 289(14), 1853-1855. Beta-carotene and human health: A review of current research, Nutrition Research, 17(3), 547-580.
Post-exercise carbohydrate supplementation with hydroxcitric acids coingestion increased glycogen resynthesis in human skeletal muscle, Medicine and Science in Sports and Exercise, 41(5), S547. Prospective study of intake of fruits, vegetables, vitamins and carotenoids and risk of age-related maculopathy, Archives of Ophthalmology, 122(6), 883-892. Mechanisms for the acute effect of fructose on postprandial lipemia, American Journal of Clinical Nutrition, 85(6), 1511-1520.
Effect of HCA with post-exercise carbohydrate on substrate transporter gene expression in human study, Medicine and Science in Sports and Exercise, 41(5), S547.
Serum C-reactive protein concentrations are inversely associated with dietary flavonoid intake in U.S. Synthesis of glycogen from fructose in the presence of elevated levels of glycogen phosphorylase a in rat hepatocytes, Molecular & Cellular Biochemistry, 30(1), 33-38. A low-energy-dense diet adding fruit reduces weight and energy intake in women, Appetite, 51(2), 291-295.
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The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, HarperCollins, New York, NY.
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Dietary carotenoids and vitamins A, C, and E and risk of breast cancer, Journal of the National Cancer Institute, 91(6), 547-556. We provide the technology, tools, andproducts you need to burn fat, build muscle, and become your best self. Nicholas Gonzalez discusses the long history and failure of the ketogenic diet for cancer treatment.
In other words, to conclude fruits make one fat or prevent fat-burning or negatively impact body composition based off this logic, is simply wrong on all fronts.
And with this, you will rest assure that you are not only looking your best, but also feeling your best!
So actually, fruit will not only make you feel your best, you will also look even better than your previous best!
The author accepts no responsibility for materials contained in the article and will not be liable for any direct, indirect, consequential, special, exemplary, or other damages arising from the use of information contained in this or other publications. His expertise and perspective is unmatched What You Should Know About the Low-carb Ketogenic Diet TheKetogenicDiet.org is a resource for beginner and seasoned ketogenic dieters containing keto tips and tricks, diet plans, menus, recipes, and other ketogenic Ketogenic Diet Plans and Weight Loss Advice When reading or hearing about low-carb diets, you may have heard the term ketogenic diet .
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