Because fruit is full of sugar and carbs, should I eliminate it from my weight loss diet and eat protein rich foods only?
It depends on how much fruit you actually eat. I wrote a short article about why sugar is bad for you, if you’re interested in a bit more detail: Should you eat sugar?
When you eat sugar, it activates sweet receptors and sends signals to the brain. The signal then activates the reward system, which makes it addictive . Sugar then travels to the gut, which sends signals to the brain to produce more insulin to deal with the extra sugar you’re eating.
Insulin is a hormone made by the pancreas that is responsible for your body to use sugar from food you’re eating for energy and then to store it for later use. It also controls your blood sugar from getting too high or too low.
SO WHAT IS WRONG WITH SUGAR?
In 1942, the U.S. released wartime propaganda helpfully called “A Suggested Program for the Cane and Beet Sugar Industries” stating “HOW MUCH SUGAR DO YOU NEED? NONE! Food experts say you really don’t need any sugar at all”.
According to Robert Lustig, an American pediatric endocrinologist and a Professor of Pediatrics in the Division of Endocrinology at the University of California, San Francisco, sugar is actually toxic. His research reveals that sugar has unique characteristics and is metabolised by the body differently from other carbohydrates. Eating sugar increases how much work your liver has to do when it metabolises it. When it is overburdened because of consumption of sugar, it will convert it to fat, which may induce type 2 diabetes.
When it comes to carbohydrates, it is recommended not to have more than 150 g of carbohydrates per day.
Just to give you an idea here is a list of how much sugar some fruit has:
- An apple - 25 g
- A banana - 14 g
- A large orange - 17g
It really is not difficult to stay under 150 g of carbohydrates per day! Just eat a lot of vegetables.
In addition, it is also recommended that, if you want to effortlessly lose fat, you should eat between 50 and 100 g of carbohydrates. If you go even lower than that and eat 25-50 g of carbohydrates, you will enter a state of ketosis. This means that your body will supply energy from your fat stores. That is the fastest and healthiest way to lose unwanted belly fat.
If you also want to find out what to eat and not to eat to lose weight, check out this: A guide to healthy eating for Brazilian Jiu-jitsu practitioners and everyone else
It worked for me!