I received your email to download the glycemic index or shopping list but there was no link in the body of the text. When it comes to fruit and fat loss in your diet, there really is two sides of the coin that need to be addressed!
When it comes down to it, fruits are full of sugar and the body metabolizes fruit sugar exactly the same way it would metabolize the sugars in a Snickers Bar. I get asked all the time how much sugar you should be eating per day when you are on the P90X Fat Shredder diet. Be mindful with dairy though, you will often times find pretty high sugar content; even in a glass of milk! When I was on My 1900 Calorie Diet on the fat shredder plan, I was only able to fit one serving of fruit per day into my macro targets. Below is a chart of some of your favorite fruits along with their carb content, sugar content, and glycemic index!
As you can see there are some really good choices here that arent going to break the bank on carbs or sugar.
It all comes back to tracking your nutrition and hitting those targets based on your goals. It would be foolish to say that you can eat as much fruit as you want when trying to lose fat, but it would also be just as foolish to say that you should avoid fruit on your fat shredder diet since fruit has a bunch of sugar…I prefer the happy medium where fruit is a great thing to include in your diet, but depending on your goals, fruit might not be helping your get the results you were looking for.
I can honestly say that I dont know that there is a number you should be shooting for, but I will say that in my experience – less is better. It might surprise you to find out how much sugar is packed into your favorite healthy snack foods! Strawberries, plum, and blackberries are some of my favorite fruits and they have some of the lowest sugar content on this list!
If you are on a fat shredder diet, then a crap ton of fruit is not going to help you reach your goal. What you really want to be sure of though is that whatever sugar IS in your diet, that its coming from natural sources like fruits, veggies, and dairy.
Tony Horton and Shaun T advocate a dairy free diet, which a a good idea if you can stick to it. So with My Insanity Meal Plan, I was able to fit in two, sometimes three servings of fruit per day. It has to do with pH levels and causing acidosis in your blood stream (read this article on pH balance).
Most fruits have zero fat (except avocados…ya, its a fruit!) and have a ton of fiber in them. But if you find yourself over-indulging on the fruits, they can still hinder your progress in reaching your fat loss goals.
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