Fruit Nutrition Facts

Here's why eating fruit in excess
stops fat burning

Fruit Nutrition Facts
The general recommendation to have 2 fruits and 5 vegetables a day is actually correct! Unfortunately though, many people believe that because fruit is considered healthy it is okay to have more than the 2 fruits a day recommendation.

In fact, some people who want to lose weight will often have a fruit salad containing around 4 different fruits in total. This of course, is consumed in one meal, which makes the situation even worse!

There is good reason why eating fruit, more than the fruit nutrition facts recommendations of 2 pieces a day, is not a good option if you are serious about losing weight. Plus, it is not the calories in fruit that is the problem but more so, the source of those calories!

The fact is most fruits contain high amounts of fructose. Fructose is a 5-carbon sugar compared to glucose which is a 6-carbon sugar. Even though fructose is low glycemic index, it is important not to have more than 2 pieces of fruit a day.

The reason for this recommendation is because fructose is easily converted into fat by the liver because it skips one of the regulatory steps in carbohydrate metabolism.

When carbs are consumed it may be used for energy or stored in the body. The body has the ability to store carbohydrate as glycogen in the muscles and the liver. However, once these storage sites are full, if any more carbohydrate is consumed it is converted into fat. The enzyme responsible for storing carbohydrate as glycogen is phosphofructokinase (PFK) and fructose, which comes mainly from eating fruit, does not get influenced by this enzyme. As a result, it becomes easier to convert fructose into fat if excess amounts are consumed, especially all in one meal.

Overall, people who want to lose weight should have slightly less carbohydrates in their diet (around 30-40%) compared to standard recommendations, which suggests people have at least 50% of their overall calorie intake in the form of carbs.

By simply doing a little bit of research, especially if you read, USDA Food Pyramid History, you will realise the impact large food organizations have in influencing government, academic and general nutritional recommendations. That is why a high carb diet has been recommended for years. Not because it is the best for health and/ or weight loss but because it helps support the economy!

Overall, once you understand how the body responds to carbohydrate consumption, with insulin production, etc. it becomes clear that a high carb consumption is definitely not the best way to lose fat. Also, simply consider the diets of competitive bodybuilders, people who achieve 2-5% body fat levels. Sure they have carbs, but they tend to have far more protein in their diet.

In saying all of this, it certainly doesn't mean you need to follow a low-carb diet to get results and in fact it is not recommended because they are too hard to stick to long term and may result in nutritional deficiencies.

However, it is important to be aware of your source of carbohydrates if you are serious about getting the best possible results from your weight-loss efforts, which includes these fruit nutrition facts.

This means having more low-density carbs (fibrous vegetables), a moderate amount of medium-denisty carbs (fruit, starchy vegetables and dairy products) and a small amount of high-density carbs (bread, pasta, rice, cereals, etc.).

So even though the calories in fruit is not a major problem, these fruit nutrition facts indicate that eating fruit in excess of the standard recommendations of 2 pieces of fruit per day will stop you from burning off maximum amounts of body fat.

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