Fructose is the other naturally occurring simple sugar. Some experts argue that because fructose (fruit sugar) is "healthier" than sucrose (white sugar), large amounts of fruit should be eaten on a fat burning diet. Although fruit is definitely a healthy food, loaded with antioxidants, vitamins, phytochemicals and fiber, eating a large percentage of your carbohydrates from fructose is NOT the most efficient fat loss strategy. Fructose is a simple carbohydrate, and you should use all simple carbohydrates in moderation during a fat burning program.
On the BFFM program, fruit is best used as a small portion of your carbohydrate calories, not the primary source. One or two pieces of fruit a day is fine, with the remainder of your carbohydrates coming from green fibrous carbohydrates (asparagus, broccoli, etc) and complex starchy carbohydrates (such as oatmeal, brown rice and yams).
You should also reduce your intake offruit juices because they are much more calorie dense than the fruit in its natural, raw state. A large glass of orange juice contains 200 calories, a medium orange contains only 60. When fat loss is your goal and you're watching your calories closely, drinking a large portion of your calories is not a good idea. The whole food has more fiber, lower calorie density, and a higher thermic effect.
Contrary to what some bodybuilding gurus suggest, fruit is not "fattening." Fruit is a healthy food. However, if you're a competitive bodybuilder or fitness competitor or if your body fat is already normal and you want to get even leaner, you'll probably get better fat loss results by temporarily substituting the fructose (simple carbohydrate) for less dense green vegetables (fibrous carbohydrate) and more protein.
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