2

votes

How and why does fruit inhibit weight loss?

Answered on September 12, 2014
Created February 17, 2013 at 4:12 AM

I have recently started eating paleo and I've found that my weight loss plateaus if I start eating fruit, even just a small amount and this does appear to be a common occurrence in plenty of other people. Why does this happen and why is fruit advised to not be included in the paleo diet if your goal is to lose weight?

564468f093b36d9cdeb8adb138446363

(188)

on March 21, 2013
at 03:19 AM

I find fruit extremely easy to overeat, and when I add three pieces of fruit to my daily intake, I start to look bloated. I know people who intentionally moderate their fruit intake up or down to increase and/or decrease their muscle definition. So I dunno, maybe fruit consumption can "guarantee" fat loss for some people, but for others it's a big road block.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 19, 2013
at 02:27 PM

and gets counteracted by fructose. http://www.ncbi.nlm.nih.gov/pubmed/18703413

D916a0f55db32cab0a4f54549fcdb8a7

(125)

on February 19, 2013
at 10:59 AM

yes fruit can inhibit weight loss, they have a lot of healthy carbs which is good but try to consume them in moderation and during the morning and lunch. limit them late at night just like any other carb so they aren't stored as fat

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 19, 2013
at 08:52 AM

Exactly. Which is why potatoes, meat and cabbage soup are also great good foods for weight loss. Now try living on nuts or crossionts and you'll find it extremely easy to overeat. Hence those foods are not great for weight loss.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 18, 2013
at 11:18 PM

Leptin also regulates lipogenesis.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 18, 2013
at 04:58 PM

"You don't need insulin to store energy as fat." I'd like you to name a hormone, that also promotes lipogenesis.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 18, 2013
at 03:46 PM

"Maybe try a diet of nothing but strawberries and for a few weeks and then come back and tell me fruit isn't good for weight loss" That definitely isn't a valid argument. You can do that with meat, potaotes, cabbage soup and strawberries just like with any other foods. It will always work, as you'll get sick of eating tons of strawberries sooner or later and so eat less.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 18, 2013
at 02:18 AM

if you add 500 calories of anything and destory your caloric deficit you won't lose weight. That's common sense and it goes for any food. An extra 500 calories would be about 4 pounds of strawberries. Good luck eating that along with the 50g of fibre it includes and not wanting to decrease your caloric intake from other sources. Maybe try a diet of nothing but strawberries and for a few weeks and then come back and tell me fruit isn't good for weight loss.

Fab409ac4a30957e3ed508514f7bff02

(295)

on February 17, 2013
at 11:45 PM

@james, you're catching too much flak for this

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 11:20 PM

@Bones, You don't need insulin to store energy as fat. That's where the insulin theory falls apart. Humans can store fat as fat perfectly well. Excess protein gets broken down into urea/ammonia and various energetic intermediates. Don't use them? Then they get stored as fat. Sure there's minor effects in terms of conversion rates, but it's not really clinically relevant.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:57 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)". However, i believe that fructose can be stored as Liver glycogen. So if the liver glycogen is not full, then fructose will be directed toward replenishment of liver glycogen. If liver glycogen is full then it will be disposed of by conversion to fat, lactate, or pyruvate (as far as i can tell). Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:17 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...tho i believe that it can be stored as liver glycogen. So if the liver glycogen is not full, then fructose will be directed toward replenishment of liver glycogen. If liver glycogen is full then it will be disposed of by conversion to fat, lactate, or pyruvate (as far as i can tell). Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:08 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...But i believe that it can be stored as liver glycogen, if liver glycogen is not full. Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:06 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...But i believe that it can be stored as liver glycogen, if liver glycogen is not full. i could be wrong tho? refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 07:19 PM

@alligator "A high fructose diet is the same as a high fat diet" Except that it kills your liver, impairs cognitive function, promotes lypogenesis, makes you leptin resistant and can cause metabolic syndrom. You were almost right. http://www.ncbi.nlm.nih.gov/pubmed/18703413 http://ajcn.nutrition.org/content/88/5/1189.full Protein has actually a not significant higher effect on insulin secretion, but, and that's a big BUT,it promotes much more cortisol secretion which will clean your liver and protein will raise your energy expenditure just like dietary fat does.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 07:09 PM

@Matt why doesn't it? I honestly doubt that 100 calories of carbs are equall to 100 calories of protein.

0382fa263de4c83328dc34a56e25437f

(4238)

on February 17, 2013
at 06:49 PM

It's also the sugar.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:50 PM

@james, we're not talking fruititarians here. Many folks say to themselves: "hey, fruit is healthy, I should eat more!" so they add it to their diets, but do not change their existing intake. They're adding perhaps 300-500 calories per day and end up destroying any caloric deficit they were trying for. They are not hard to overeat, not to mention their sugar content does tend to drive more hunger.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:47 PM

@Bones, it's not the sugar, it's the calories. The insulin-theory of obesity doesn't hold up. @alligator, a high fructose diet would be more similar to a high alcohol diet. The liver doesn't really get involved in lipid metabolism.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:44 PM

It's not the sugar, it's the added calories. Folk add fruit to their diets, often forgetting that fruit has a significant amount of energy. No surprise that weight loss stalls.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on February 17, 2013
at 04:30 PM

Don't confuse questioning "paleo dogma" with being wrong, or at least not backing up your claims properly.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on February 17, 2013
at 01:30 PM

Fruits don't have a high GI or GL when compared to safe starches, which you say are better. white rices has a huge GI and GL. Learn before you go spouting off a bunch BS>

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on February 17, 2013
at 01:29 PM

MINUS 1: Protein is higher on the insulin index than fruit. In fact, fructose does not spike insulin at all. This is because it is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen). A high fructose diet is the same as a high fat diet (only without the omega 6 inflammation and the saturated fat)

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 01:08 PM

Those that don't juice their fruit end up looking deathly thin from lack of calories. Hmm, 2 downvotes. I guess that's what I get for questioning the paleo "fruit makes you fat" dogma.

7d46edca72c2f8347f65d7b734d1f1eb

on February 17, 2013
at 01:03 PM

If you're comparing it to a box of Lucky Charms. As others have detailed below they will spike your insulin. If weight loss is your primary goal or you are trying to get your metabolism in check they should at least be limited.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 01:02 PM

If you ate nothing but apples, berries, grape fruits and oranges you would have trouble meeting your calorie needs. Most fruitarians have to use juicers to simply get enough calories to maintain weight.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 12:56 PM

Because they're generally low calorie high fibre and hard to overeat. How does that not make sense?

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 12:46 PM

How do fruits promote fat loss? This doesn't make sense at all!

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 12:46 PM

How do fruits promote fat loss? It doesn't make sense at all

3ec1b1b21c5b8ca332262822ae82be22

(482)

on February 17, 2013
at 08:49 AM

Yes I usually just have the fruit without changing other parts of my diet, I'm starting to see where I'm going wrong now...

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 05:39 AM

when you add the fruit, do you adjust other foods to offset the addition. or do you just eat it on top of your usual 'non fruit' dietary intake...

Cc69a51b427eaad36251cce9dcca4d3a

(1074)

on February 17, 2013
at 04:21 AM

can you describe your diet? I agree with you on fruit but the way you ask this question is sorta leading...your assuming its the only culprit. for me dairy and fruit both inhibit weight loss

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6 Answers

2
Eb0ca37d18e4bb74fb31b2a6918e1809

(333)

on February 17, 2013
at 05:05 AM

Are you sure it's the fruit? What else are you eating? And certain fruits are very high in sugar and can stall weight loss. I know it did for me. Fruit is a good maintenance food. If you want to eat fruit and lose weight, stick to berries and eat in moderation.

0382fa263de4c83328dc34a56e25437f

(4238)

on February 17, 2013
at 06:49 PM

It's also the sugar.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:44 PM

It's not the sugar, it's the added calories. Folk add fruit to their diets, often forgetting that fruit has a significant amount of energy. No surprise that weight loss stalls.

1
5dd50f78f47b8848d93724d6eb38d4c1

on February 17, 2013
at 12:06 PM

It doesn't. If anything it promotes fat loss. Go for the lowest calorie fruits if possible. Any change or gain in "weight" would be due to fluid retention.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 12:46 PM

How do fruits promote fat loss? It doesn't make sense at all

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 12:46 PM

How do fruits promote fat loss? This doesn't make sense at all!

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 01:08 PM

Those that don't juice their fruit end up looking deathly thin from lack of calories. Hmm, 2 downvotes. I guess that's what I get for questioning the paleo "fruit makes you fat" dogma.

Fab409ac4a30957e3ed508514f7bff02

(295)

on February 17, 2013
at 11:45 PM

@james, you're catching too much flak for this

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 12:56 PM

Because they're generally low calorie high fibre and hard to overeat. How does that not make sense?

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:50 PM

@james, we're not talking fruititarians here. Many folks say to themselves: "hey, fruit is healthy, I should eat more!" so they add it to their diets, but do not change their existing intake. They're adding perhaps 300-500 calories per day and end up destroying any caloric deficit they were trying for. They are not hard to overeat, not to mention their sugar content does tend to drive more hunger.

7d46edca72c2f8347f65d7b734d1f1eb

on February 17, 2013
at 01:03 PM

If you're comparing it to a box of Lucky Charms. As others have detailed below they will spike your insulin. If weight loss is your primary goal or you are trying to get your metabolism in check they should at least be limited.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 17, 2013
at 01:02 PM

If you ate nothing but apples, berries, grape fruits and oranges you would have trouble meeting your calorie needs. Most fruitarians have to use juicers to simply get enough calories to maintain weight.

61f9349ad28e3c42d1cec58ba4825a7d

(10480)

on February 17, 2013
at 04:30 PM

Don't confuse questioning "paleo dogma" with being wrong, or at least not backing up your claims properly.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 18, 2013
at 02:18 AM

if you add 500 calories of anything and destory your caloric deficit you won't lose weight. That's common sense and it goes for any food. An extra 500 calories would be about 4 pounds of strawberries. Good luck eating that along with the 50g of fibre it includes and not wanting to decrease your caloric intake from other sources. Maybe try a diet of nothing but strawberries and for a few weeks and then come back and tell me fruit isn't good for weight loss.

5dd50f78f47b8848d93724d6eb38d4c1

(907)

on February 19, 2013
at 08:52 AM

Exactly. Which is why potatoes, meat and cabbage soup are also great good foods for weight loss. Now try living on nuts or crossionts and you'll find it extremely easy to overeat. Hence those foods are not great for weight loss.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 18, 2013
at 03:46 PM

"Maybe try a diet of nothing but strawberries and for a few weeks and then come back and tell me fruit isn't good for weight loss" That definitely isn't a valid argument. You can do that with meat, potaotes, cabbage soup and strawberries just like with any other foods. It will always work, as you'll get sick of eating tons of strawberries sooner or later and so eat less.

564468f093b36d9cdeb8adb138446363

(188)

on March 21, 2013
at 03:19 AM

I find fruit extremely easy to overeat, and when I add three pieces of fruit to my daily intake, I start to look bloated. I know people who intentionally moderate their fruit intake up or down to increase and/or decrease their muscle definition. So I dunno, maybe fruit consumption can "guarantee" fat loss for some people, but for others it's a big road block.

1
A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 07:47 AM

Fruits are high GI and GL foods. This will spike your insulin and thus inhibit lipolysis (the usage of fatty acids from the adipose tissue). Insulin is one of few, if not the only hormon to promote lypegenesis ( the process of storing energy as fat in your adipose tissue).

When timed rightly, you can still consume fruits while getting only a minimal interruption to your fat burning process. The best time of day to have your fruit feast is post-workout (consuming "safe-starches" post-workout, however, would cause even less problems, as they contain mainly glucose that get metabolized in a more favorable way), or at night.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on February 17, 2013
at 01:30 PM

Fruits don't have a high GI or GL when compared to safe starches, which you say are better. white rices has a huge GI and GL. Learn before you go spouting off a bunch BS>

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:17 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...tho i believe that it can be stored as liver glycogen. So if the liver glycogen is not full, then fructose will be directed toward replenishment of liver glycogen. If liver glycogen is full then it will be disposed of by conversion to fat, lactate, or pyruvate (as far as i can tell). Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 04:47 PM

@Bones, it's not the sugar, it's the calories. The insulin-theory of obesity doesn't hold up. @alligator, a high fructose diet would be more similar to a high alcohol diet. The liver doesn't really get involved in lipid metabolism.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 07:19 PM

@alligator "A high fructose diet is the same as a high fat diet" Except that it kills your liver, impairs cognitive function, promotes lypogenesis, makes you leptin resistant and can cause metabolic syndrom. You were almost right. http://www.ncbi.nlm.nih.gov/pubmed/18703413 http://ajcn.nutrition.org/content/88/5/1189.full Protein has actually a not significant higher effect on insulin secretion, but, and that's a big BUT,it promotes much more cortisol secretion which will clean your liver and protein will raise your energy expenditure just like dietary fat does.

3a9d5dde5212ccd34b860bb6ed07bbef

(1782)

on February 17, 2013
at 01:29 PM

MINUS 1: Protein is higher on the insulin index than fruit. In fact, fructose does not spike insulin at all. This is because it is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen). A high fructose diet is the same as a high fat diet (only without the omega 6 inflammation and the saturated fat)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:57 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)". However, i believe that fructose can be stored as Liver glycogen. So if the liver glycogen is not full, then fructose will be directed toward replenishment of liver glycogen. If liver glycogen is full then it will be disposed of by conversion to fat, lactate, or pyruvate (as far as i can tell). Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 17, 2013
at 07:09 PM

@Matt why doesn't it? I honestly doubt that 100 calories of carbs are equall to 100 calories of protein.

32f5749fa6cf7adbeb0b0b031ba82b46

(41757)

on February 17, 2013
at 11:20 PM

@Bones, You don't need insulin to store energy as fat. That's where the insulin theory falls apart. Humans can store fat as fat perfectly well. Excess protein gets broken down into urea/ammonia and various energetic intermediates. Don't use them? Then they get stored as fat. Sure there's minor effects in terms of conversion rates, but it's not really clinically relevant.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:08 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...But i believe that it can be stored as liver glycogen, if liver glycogen is not full. Refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose#Fructolysis

543a65b3004bf5a51974fbdd60d666bb

(4493)

on February 17, 2013
at 10:06 PM

alligator said "This is because it (fructose) is processed in the liver, where it leaves as fat (fructose cannot be stored in muscle glycogen)"...But i believe that it can be stored as liver glycogen, if liver glycogen is not full. i could be wrong tho? refs, http://en.wikipedia.org/wiki/Fructolysis & http://en.wikipedia.org/wiki/Fructose

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 18, 2013
at 04:58 PM

"You don't need insulin to store energy as fat." I'd like you to name a hormone, that also promotes lipogenesis.

A2c38be4c54c91a15071f82f14cac0b3

(12682)

on February 18, 2013
at 11:18 PM

Leptin also regulates lipogenesis.

A0c49f398499246c623e6527e9dd5ca2

(548)

on February 19, 2013
at 02:27 PM

and gets counteracted by fructose. http://www.ncbi.nlm.nih.gov/pubmed/18703413

0
04a4f204bc2e589fa30fd31b92944549

(975)

on February 17, 2013
at 05:24 PM

I eat fruit everyday, even the high sugar fruits like bananas, I still feel great and lost weight. That was my personal experience.

0
366c23d69eadce094a2b22299c58a424

(2988)

on February 17, 2013
at 04:25 PM

I eat 3 pieces of fruit a day, all kinds, and it has made no difference to my weight loss whatsoever. I also eat dairy. What makes a difference for me in terms of causing stalls: snacking, eating too many calories, not getting enough movement (actually, last one is probably the biggest factor for me personally).

0
7cf9f5b08a41ecf2a2d2bc0b31ea6fa0

on February 17, 2013
at 01:38 PM

Yawn, classic paleo question

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