But if you create a caloric deficit and include fruits as some of
your carb sources as opposed to fully relying on rice, potatoes,
breads etc. you will see some great results while still getting
these nutrients in. As usual with most things, in moderation
and when accounted for, fruits can be very beneficial.
If your goal is to gain weight/muscle mass, including fruits in
your plan is also a great idea. This is because you can still eat a
moderate amount of grains and starches and add fruits on top
of it. Not to mention, you will be aiding digestion with a lot of
these nutrients and they will not be as heavy in your stomach
as other sources of carbohydrates.
I would recommend adding the fruits
that give you the most bang for your
buck in terms of sugar to nutrient
ratio. For example, although grapes
are delicious, they do not have as
many nutrients as some blueberries,
a pomegranate or a banana. Another
one of my personal favorites to
recommend to clients who are
cutting, is pitaya also known as
dragon fruit. This exotic fruit found
in South America and Asia does
wonders to aid bowel movements.
Oftentimes, those cutting body fat
may struggle with constipation and
this fruit can be a life saver. Variety
is always the key though and I
recommend switching up your fruits
from time to time.
In conclusion, don’t be scared of
fruits as they can be very beneficial
in moderation and when accounted
for. Not only can they taste
delicious, they will have great health
benefits and fat burning capabilities.
Whether your goal is cutting body
fat or gaining muscle, you have to
look at the big picture. As long as
your calories and macros are
adjusted for, you should include
fruits as a way to get some great
nutrients in your diet!