T Nation

Eating Fruits While Cutting

[quote]
The trouble with this is that you’d be missing out on MANY nutrients that are essential to maintaining muscle while losing fat. [/quote]

I’ve been thinking about this.

This is a really good point . . . you’re right, lean muscle mass is not a function of JUST protein intake but of a complex chemistry.

Therefore, a calorie deficient diet that ignores macronutrient ratios MAY (and in all probability WILL) have a negative impact on this chemistry.

Too many times we look at protein intake as just shoveling in the desired number of grams without taking into account the processing the body must do to convert those grams of protein to muscle fiber.

Many thanks once again for a stimulating response.

Don’t neglect insulin.

Macro breakdown when in a calorie deficit is very important, at least from a protein sparing standpoint. A steady stream of new amino acids into the body has been shown to be protein sparing, especially when weight training is added. A steady stream is necessary because our bodies changes the excess aminos into fat, glucose, or immediate energy.

There is a vast amount of other nutrients and phytochemicals that are found in fruit that could aid in weight management and if not are shown to promote a healthful life.

The Krispy Kreme diet, would leave you plugged up to no end. Very low fiber intake. It is also deficient in many beneficial fatty acids which can aid in wait loss. Think CLA for starters.

Fruits aren’t that high in glycemic load making them usable even on a blood glucose controlled diet. The more processed a food it the higher it GI and GL become, fruit are good example of a non processed whole food carbohydrate source.

High fiber high water/ low calorie foods are beneficial to weigth management. They take up a large amount of space in the stomach which supports feeling full. The churning of the stomach upon the fiber delays gastric emptying wich lowers the GL of a meal keeping insuling in check.

The “hybrid” approach you have mentioned is indeed one of if not the best mehtod of rapid body recompositioning.

At the end of the day, energy balance has yet to be overturened as the best way to loste “weight”.

Fruits are very good, in terms of their vitamin quality and quantity. However the problem with fruit is that they contain high amounts of fructose.When fructose is cosumed, it does not cause an insulin spike, which transports the glucose to the muscles,but the glucose is transported directly to fill the liver glycogen stores. If the liver glycogen stores are already full, then the fructose will be stored as subcutaneous fat, and will not fill muscle glycogen stores.

The best time to have fruit, therefore is in the morning and postworkout only,and dont go overboard with it.

[quote]steel_12 wrote:
Fruits are very good, in terms of their vitamin quality and quantity. However the problem with fruit is that they contain high amounts of fructose.When fructose is cosumed, it does not cause an insulin spike, which transports the glucose to the muscles,but the glucose is transported directly to fill the liver glycogen stores. If the liver glycogen stores are already full, then the fructose will be stored as subcutaneous fat, and will not fill muscle glycogen stores.

The best time to have fruit, therefore is in the morning and postworkout only,and dont go overboard with it.
[/quote]

Somebody correct me if I am wrong, but not all of the carbohydrate in fruits is fructose. It is rare for our livers to be completely full of glycogen. Granted fructose doesn’t cause an insulin response.

Excess fructose is turned into fat by the liver, but if we are in an energy deficit we will be using that energy. Our almost always increases our glycogen stores and fat stores after a meal, and taps into both between meals. If we are in an energy deficit the net result will still be weight loss.

And how significant is the 9g of fructose in a banana if it turns to fat. That is if the triglycerides made from it aren’t picked up and used for energy before they get to the fat cells.

Bananas are why America is obese and diabetic.

[quote]msd0060 wrote:
Bananas are why America is obese and diabetic.[/quote]

Yep. Those central american countries had a conspiracy to get rid of us with their bananas.