Ask Dre - Fact or Myth: Fruit & Being Lean Don't Mix?

Part of what we try do here in Dre’s Fitness Group is try to help you by answering your questions... we won’t always have the answers, but we will do our best to assist when possible. The below question was asked by Sal Alvarado.

Question 

I love fruit but was told that will get me fat since my goal is to get a 6 pack. How much fruit is safe too eat if my main concern is to get leaner?

Answer from Dre 

Fruits are often given a bad rap when it comes to getting lean and are often omitted from most dieter’s nutrition plans, because of the common fear of fruits making us fat because of their high fructose content.

The logic to fruits being hazardous to body fat-loss goals is deflated by the two elements of body-fat loss maximization:

1.     Calories in vs. Calories out

2.     Hormonal Power

Burning fat is based on burning more calories than taken in and it is based on favourably altering your hormonal levels (insulin-to-glucagon ratio) to favour fat burning. The hormonal power is second in this list for a reason. First of all, the most important factor is calories in vs. calories out.

Great thing about fruits is they are very healthy for us and they are packed full of carotenoids, flavonoids, antioxidants and many of the essential micronutrients we so desperately need.

In fact, research has shown in the past that bodybuilders are typically deficient in many nutrients and minerals during contest prep.

Fruit is a high-volumetric food because fruit is rich in water and fibre. The skin of most fruit contains a significant source of fibre and antioxidants.

Contest prep is tough and challenging, but my point is, it does not have to be unhealthy or so deprived. 

Fruits are low in calories, high in nutrient power and curb sugar cravings the natural, but more important, the healthy way. I avoid saying the right way, because there is typically no one way to reach a goal or destination. However, it can easily be said that including fruits in your eating habits year round is going about things the healthy way. And with this, you will rest assure that you are not only looking your best, but also feeling your best!

In conclusion the main thing to remember is a nutrition plan must be looked at in its entirety considering overall calories, macro-nutrient content, vitamin and anti-oxidant requirements etc and to isolate one element and to categorically call it good or bad is difficult.  

So how much fruit? That depends on your overall nutrition plan as stated above!

I always aim to maximise results while also maintaining optimal health... this is a LIFESTYLE after all.

My fruit of choice – blueberries... I love them and include them in my nutrition plan at all times.

NOTE: I could go into additional detail on this matter talking more about fructose and liver glycogen etc, but for the purpose of answering the question asked this is sufficient.