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How much fruit is too much?

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  • How much fruit is too much?

    Hi all,

    I'm new to the primal/paleo lifestyle and I'm wondering how much fruit I should be eating? My current goal is weight loss so I don't want to slow the process down by eating too much fruit. Thoughts?

  • #2
    Optimal fruit intake for weight loss is probably 0. My random out of the blue assumption is that 1-2 small pieces of fruit won't stall your weightloss. A small melon, half a pineapple, that kind of thing is probably what I would call excessive for weightloss purposes. I personally ate one piece of fruit to break my fast when I was dieting, and that worked well for me. For some more scientific numbers, I believe the fructose limit is somewhere around 20-30g for how much it takes to replete liver glycogen, and where further consumption will become adipose tissue.

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    • #3
      Zero, unless it is a few berries with cream. Too much sugar in most other fruit--we've bred modern fruit for high sugar content.
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      • #4
        If you're trying to lose weight, don't eat fruit at all.
        Primal eating in a nutshell: If you are hungry, eat Primal food until you are satisfied (not stuffed). Then stop. Wait until you're hungry again. Repeat.

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        • #5
          Originally posted by Griff View Post
          If you're trying to lose weight, don't eat fruit at all.
          +1

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          • #6
            The only fruit I would eat would be berries, to be honest. Really, there's nothing in a fruit you couldn't get from a veggie, and vegetables don't have all that nasty fructose in them.
            Remember, you are unique just like everybody else.

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            • #7
              You can eat fruit and lose weight as long as you keep your calories in check. I eat fruit (bananas and berries), nuts and nut butters, and consume dairy on a regular basis. I have lost over 20 pounds this year, from 175 to now around 150 pounds.

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              • #8
                Originally posted by john_e_turner_ii View Post
                You can eat fruit and lose weight as long as you keep your calories in check. I eat fruit (bananas and berries), nuts and nut butters, and consume dairy on a regular basis. I have lost over 20 pounds this year, from 175 to now around 150 pounds.
                John, this may be true for you, but not for everyone. Even with a calorie deficit, I needed to drop my carbs down to 20-25 g/day, to start losing my stubborn belly fat (age 47, female) Everyone's metabolism is so different!
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                • #9
                  I think this must be really specific per person. I managed to lose weight while still eating lots of grapes and raspberries, but I think at that point it was because I'd been eating so much crap before. For me I felt like it was worth it, because I am an emotional eater and will binge in the evening. Eating a bunch of fruit still seems like a better option than eating tons of ice cream and candy, which is what I used to do.

                  I lost 20 lbs in the first 6 weeks of going paleo, but I've stalled a bit since then, but then I started slipping and was cheating a lot in December. I'm at the point now where I want to get serious about losing the rest of my spare tire, so I'm going to try cutting out fruit and being really strict paleo to see if that gets rid of the last 15 lbs I want to lose.

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                  • #10
                    Originally posted by Dragonfly View Post
                    John, this may be true for you, but not for everyone. Even with a calorie deficit, I needed to drop my carbs down to 20-25 g/day, to start losing my stubborn belly fat (age 47, female) Everyone's metabolism is so different!
                    You are right, everyone is different. However, when I first stated PB, I kept my calories the same as when I was on a CW diet, but dropped the carbs to around 25-50g per day. After 6-8 weeks there was no change in my weight or fat loss. Once I dropped the calories, the weight came off.

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                    • #11
                      Fruit is great when used as a seasoning. Examples: squeezing some citrus over a dish, using tomatoes to flavor a braise or as mentioned above a few berries in some cream. If your vitamin C levels are fine then you can even go safer and focus on using the skins of the above items instead of the interior flesh. The skin and seeds are normally where the highest concentration of polyphenolics (good health stuff) are found and where the lowest concentrations of fructose reside.
                      "You can demonstrate the purpose and limits of human digestion with a simple experiment: eat a steak with some whole corn kernels, and see what comes out the other end. It won’t be the steak."
                      -J.Stanton

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                      • #12
                        Thanks for all of the info! I will restrict my fruit even more.

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                        • #13
                          I'm female, small, and moderately active, and I eat fruit when it's in season, and as much as I want. (I freeze some berries for the winter too.) I've never noticed that fruit stalls my weight loss - in fact I lost 3 lbs when I was in Hawaii for 2 weeks and I was close to gorging on fruit. I can't buy into the fruit=bad line, I think it's an offense to nature and hardworking farmers to spurn delicious fruits IN SEASON AND LOCAL TO YOU. I don't buy non-local fruit (with the one exception of California citrus, modest amounts, at this time of year). I am not going to stand under a mango tree (or apple, or cherry, or whatever) and say "oh noes, fructose!" - I'm gonna be up that tree, scarfing down the juicy ones. Fruit is like the little fun bits of life, if you give it up altogether I think it makes food a bit dull and in the end, may make you more prone to veer wildly off the paleo path.

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                          • #14
                            Agree spughy. Having a piece of fruit every day keeps me from wanting any other sweet stuff. I love the juiciness too and that keeps me from craving sweet drinks and sodas. My fruit consumption lately has been limited to berries, clementines and grapefruit.

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                            • #15
                              I try to eat low sugar fruit like green apples or berries and only one serving a day. Also try to eat it with something else.

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