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Many of my nutrition seminar attendees and personal training clients in the past have mentioned to me their fear of eating fruits. They fear that fruits would make them fat. “Fruits have fruit sugar,” they say. “And sugar makes me gain weight.” Although this argument sounds logical, it is flawed. This argument neglects the fact that different foods are in different forms and have different energy-density (or calorie density). Energy-density plays a huge role in determining whether a food is likely to make you fat.
For example, a 4 square inch brownie has approximately 225 calories while an apple of equivalent size has approximately 63 calories. Filling up on fruits and/or vegetables is a great strategy to eat more healthfully, lose weight, and still be satiated at every meal. Although eating fruits at the beginning of a meal may be an eccentric way of eating, my question to you is – do you want to conform (for the sake of being “normal” and ordinary), or do you want to lose weight?
Fruits, although containing fruit sugar (fructose), also contains lots of vitamins, antioxidants, fiber, and water in their natural form. Although it is scientifically well-established that fruits are good for you, I suspect that science is still not completely explaining how. However, the general principle is this: Foods retaining their natural form (as taught by Dr. Deepak Chopra) are generally better than foods in the processed form. For example, fructose in a whole fruit is good for you. However, fructose in high-fructose-corn-syrup is bad for you.
This however is not to say that everything natural is good. For example, cyanide in its natural form is still bad for you.
Also, fruits are a great source of energy without being fattening. Unlike simple sugars in candies and pastries, fruits in their natural form come with nutrients, fiber, and probably other beneficial contents not yet discovered by science.
The bottom line: eating lots of fresh fruits and vegetables is one habit that will get you closer to your “weight-loss” or fitness goals.
Copyright: © 2007. This document is the sole property of Amadeo Constanzo. You may use this article for free on your web site, blog, or other publication if and only if you include this entire copyright notice including the following links and statement. Other free teachings from Amadeo Constanzo can be found at SpirFit.com and SpirFit.org
Shu Chan 陳樹中
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2 comments:
Adding fruit to your diet is an excellent thing to do, but there are a few things that you need to keep in mind:
1. Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened, but fresh fruits have natural sugars. Also, you don’t receive all of the needed fiber and vitamins from fruit juice as you do from fresh fruit.
2. Choose fresh fruit over processed fruits. Again, processed and canned fruits do not have as much fiber or vitamins as fresh fruit, and processed and canned fruits are nearly always sweetened.
Another benefit of adding fruit to your diet is the added water intake. Water is a simple, yet effective tool in the fight against the scale and the emergency room, and is often overlooked by most people.
Oh God if only I could cut down on the starches I would be real thin....have any options for having starch less rice?because I kind of can not stay without it.
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