TO ANSWER THIS QUESTION – YES YOU CAN EAT FRUIT AND LOSE WEIGHT.
It is important to note, that most people’s struggle with their weight comes from confusion.
We find with clients, often they get confused about what is healthy and what is good to help you lose weight.
In this example;
WE KNOW FRUIT IS HEALTHY, THEY ARE FULL OF VITAMINS AND MINERALS – BUT IT ALSO CONSISTS OF SUGAR. AND SUGAR IS BAD ISN’T IT?
If you eat sugar you don’t lose weight is a general belief. But this belief is not as true as it sounds. To lose weight successfully it is key to focus on the right details at the right time.
Sugary fruit is energy, and your body needs it. Sugar is carbs and you need that for energy too. To explain more around carbohydrates we put this video together.
Looking for answers to such specific questions and trying to get the ‘perfect diet’ is often people’s downfall.
Getting caught up in the details of : ”Is a lemon good for weight loss” should not be a question that you should be asking if you are generally trying to lose weight.
By this I mean if you want to lose 10lb or more – this kind of detail is not what you should be concentrating on.
The over-analysis leads people to believe they need a diet plan specifically built, with every single gram and calorie calculated.
Or even worse, looking for some far-fetched solution like the juice diet.
The need to find “The best diet plan for weight loss” is more likely to stop you from dropping pounds rather than speed up the process.
Truth is, most of the population don’t need a diet plan (if you are a competing bodybuilder or athlete then maybe) or a fad diet – instead, keep it as simple as possible.
What you do have to manage is your expectation of what is a good amount of weight loss. 1-3lb a week is a perfect amount.
Yes, we know you want to lose weight faster. But the faster you lose it the more likely you took drastic steps that are not sustainable.
To help clients lose weight and put them in complete control of their weight, we take them through our simple 4 step Ultimate Nutrition Pyramid.
The Ultimate Nutrition Pyramid focuses on the correct part of your nutrition at the correct time, This is how you really lose weight – for good.
It is made up of 4 simple steps.
OUR CLIENT GEORGIA WAS A BUSY MOM WHO WAS JUGGLING HER OWN BUSINESS TOO. FROM YEARS OF STRUGGLING WITH HER WEIGHT SHE FOUND A SOLUTION IN THE ULTIMATE NUTRITION PYRAMID.
STEP 1 – AWARENESS
The Awareness phase it is about knowing:
How many calories your body needs to lose weight?
How many calories are you actually eating?
Do you need to eat less? (Very likely)
We are only concerned about how much food you need, and how much you are actually eating – not the TYPE of food you are eating.
In the Awareness phase, the question becomes “How much fruit should you be eating for weight loss?”
Or even better than that -“How much food should you be eating for weight loss?”
Stay out of the details for successful weight loss.
1. Find out how many calories you should be eating. You can do this by a quick Google search. Type in “calorie calculator”
2. Then start tracking your food to find out how much you actually are eating. It is vital the changes you make at this point are manageable. If you find out you currently eat 5000 calories it is pointless trying to stick to 1500 overnight. If the jump is too big, you will be hungry and you will most likely give up. Another failed diet attempt you don’t want. Moving to 4000 calories would be a better jump. In this example; This would still result in weight loss if you have been used to eating 5000.
3. Track your food using an app like myfitnesspal. There is no faster, way to track your food than this. (This also advises on how many calories you should eat.)If you are not sure how to use it – watch this: https://www.youtube.com/watch?v=fu9RKqlmD1Q Expert Tip:
Look for key red flags in this stage. If you are eating 50 apples a day and the calories you consume are too much, then you may want to reduce the fruit you are eating. If you struggle with your weight then you are likely to have a food type that sends you over your calorie allowance.
The aim in this stage is to reduce it, not cut it out.
STEP 2 – “FPT”
Once we have helped a client complete Step 1 and they have started losing weight we move to Step 2.
We call this our FPT rule. FPT is about knowing, just by looking at your plate if you are eating well enough to lose weight. In short, it is using your hand to measure your food:
F = Fist full of Carbs
P = Palm full of Protein
T= Thumb of Fat
You can download our Simple Food Guide for free which talks more about this. It is super easy to follow and makes you more skilled at your food choices. The more skilled you are the easier it is to keep your weight in check – for life.
STEP 3 – MACROS
Macros – Macronutrients is what people tend to jump to when they start dieting. The exact question we started with “Should you eat fruit for weight loss?” – falls into this category. Truth is when you start, this makes things too complicated.
This is the detail you need when you are down to your last 10lb of weight loss.
How many carbs, proteins and fats are making up your total calories?
For example, you eat:
1000 Calories is carbs
500 is protein
500 is fat
It may be that your weight loss has stalled and you need to change these numbers. But to start, it is just the AMOUNT of food you eat that is important.
STEP 4 – FOOD FLEXIBILITY
Having flexibility with food is EXACTLY where you want to be. When you have flexibility with your food you can eat (within reason) what you want. You become so skilled at choosing your food all the stress has gone and you control your weight and your body shape without any real thought.
The flexibility phase allows you to eat out, go on holidays, and birthdays and have the skill to choose food and still control your weight.
But You must conquer the first 3 stages of Nutrition to get to this point!
If you need help with your nutrition and weight loss, then send CR Performance a message on our contact page.