Is Fruit a Problem on My Diet?

fruit is packed with fiber vitamins and antioxidants which are all great things for your body so why would I tell you to limit your fruit intake if you're having trouble losing weight in this video I'll explain the reason why and also share the only fruit I recommend if weight loss is a challenge for you hi I'm dr. Becky from dr. Becky Fitness Calm I'm a college instructor of the science of nutrition and let me start by saying that I am a fan of fruit and find it to be a satisfying part of a healthy diet if your metabolism is strong and your body is highly insulin sensitive if you have trouble losing weight there's a good chance that you have one or more metabolic issues that make it hard for your body to lose weight when you eat too much fruit to understand what's going on we need to understand more about the sugar found in fruit so fruit contains a sugar called fructose it has a different chemical structure than glucose which is the sugar that we find circulating around our blood now if you look at a fructose molecule next to a glucose molecule you'd probably think they look pretty similar but to your body they are quite different so they're handled differently glucose is easily transported to your cells where it's used as fuel by virtually every cell in your body fructose cannot be carried directly to your cells so it has to first visit your liver where it is converted into something else a small amount can get converted into glycogen which is stored glucose but the majority of it is converted into fat now that sounds bad right because we don't want to get fat but we have to look at the big picture here storing a small amount of fruit sugar as fat is not a bad thing in fact it is the right way for your body to act you wouldn't live very long if your body was incapable of storing energy which is basically what body fat is is just stored energy so there's nothing wrong with tucking away a little bit of energy long as you have a metabolism that can easily pull that energy back out of storage when it's needed and here is where the problem with fructose gets started if you have an issue that has major metabolism sluggish then the fructose and carbs from the fruit are more likely to remain stored as fat and ironically a major cause of metabolic issues is the overconsumption of unnatural fructose in the form of high fructose corn syrup so we have two main sources of fructose in our diet right I'll call this one the natural fructose from fruit and this the unnatural fructose from high fructose corn syrup when you eat a whole piece of fruit you take in natural fructose but because the fruit has that sugar locked inside its fibrous structures it takes time for your body to extract it fruit also contains a lot of micronutrients and antioxidants that counter the ill effects of fructose so in a properly running metabolism this slow trickle of natural fructose is handled just fine unfortunately the unnatural form of fructose is everywhere in our food supply it's found in so many foods that you wouldn't suspect that you really have to become a detective to uncover it in fact I bet if you went to your pantry right now and you read a few labels you'd be surprised by the number of foods that contain high fructose corn syrup things we wouldn't suspect like certain salad dressings ketchup different sauces they all have this stuff in them and then of course we have our usual suspects which are soda and then our processed or packaged foods if you're consuming these foods every day your liver is getting overloaded with fructose and that chronically elevated dose of fructose is not only turning your liver into a great fat making Factory it's also causing metabolic issues that make it hard to burn off fat so don't think that because you've been drinking Coke or Pepsi for 20 years with no real noticeable health effects that you're somehow escaping unscathed you cannot outrun the impact this stuff has on your health and your metabolism high fructose consumption is one of the leading causes of fat deposits in your liver and that is going to end up harming your body's ability to burn fat remember that your liver converts fructose to fat right so when you drink soda and eat these high fructose foods your liver makes a lot of fat and much of it stays in your liver leaving you with a fatty liver that is less capable of performing its duties and you you don't do well in life with a poorly functioning liver a fatty liver leads to a cascade of health problems to metabolic issues that arise our visceral fat which is belly fat and also insulin resistance which is a metabolic issue that makes it really hard to lose weight I've talked about insulin resistance many times on my youtube channel so you can watch my previous videos to learn more about that but essentially your body is unable to get glucose into your cells so glucose builds up in your blood and with nowhere else to go it just gets dumped into your fat cells and because insulin levels stay so high fat burning is blocked so with some years of bad eating we now have some metabolic issues going on and now you decide to go on a diet and you want to do something good for your body so you start to eat more fruit and then after a week or so you're left scratching your head because you don't understand why you don't seem to be able to lose weight well it's not that the fruit is bad it's that your body is no longer able to handle the fructose and carbs from the fruit like it did before you had the fatty liver and the insulin resistance set in now as I often say you are not doomed if this is you and you don't necessarily have to completely abandon fruit you just need to approach weight loss a bit differently and when you do it right you can start to heal your fat liver and actually restore some insulin sensitivity in my coaching program you eat a low-carb diet which is important for turning these metabolic issues around and when I have someone that really has a lot of trouble losing weight I'll advise them to limit fruit to one cup of berries a day berries are high in antioxidants and micronutrients and fairly low in fructose so they provide a good exchange of value for the amount of fructose that you're getting now I concern people often have with limiting fruit is that they won't be getting all the vitamins they need however if your diet is rich in vegetables and you're able to get those micronutrients that you're not getting from their fruit vitamin C is a great example most of us equate you know an orange with vitamin C however if you are eating bell peppers and broccoli and tomatoes you're getting plenty of vitamin C without the metabolic impact of the fructose so it's complex to get all this nutritional knowledge under your belt but you can learn it and make it applicable in your life I share a lot of information as you know here on YouTube and I'll add that in my coaching program I have more than 40 videos that are not found here on YouTube that walk you through the process let you see how to turn your body into a fat-burning machine with all of the practical steps and precisely formulated meal plans to to make the whole thing work you know I think it's fun and empowering when you not only understand what to do but why to do it and I think you will have the same experience so please check out my weight loss coaching program I will leave some links here for you thanks for watching please subscribe and I will see you next week thanks you

Channel: Dr. Becky Gillaspy

Views: 400,684

Keywords: fructose, liver, fat loss, metabolism, is fruit a problem on my diet, is fruit okay to eat, fruit and weight loss, fruit and weight gain, does fruit block weight loss, does fruit block fat loss, can I eat fruit on a diet, high fructose corn syrup, intermittent fasting, carbs, low carb snacks, low carb, ketogenic diet, glucose, ketogenic, diabetes, ketosis, obesity, keto cooking youtube, health coach, dr becky, dr becky fitness, dr.becky, low carb diet, keto diet, dr becky gillaspy

Id: B9KH5bf8cHc

Length: 8min 48sec (528 seconds)

Published: Tue Feb 27 2018