Does Eating Fruit Make You Fat?

A common question that I hear from a lot of aspiring bodybuilders and fitness enthusiasts is:

– Does Fruit Make You Fat?
– Is Fruit Fattening?
– Can I Eat Fruit And Still Lose Weight?

Fruit is not as bad as some bodybuilders make them out to be. The only reason why anyone would limit their fruit intake is when following a low carb diet because the calories in fruit come from natural sugars. But they are still very healthy with lots of vitamins, minerals, fiber, etc.

Generally competitive bodybuilders will cut out fruit during the final phases of their pre-contest diet because they want to get as ripped to the bone as possible. They’ll usually cut out everything except for lean protein, green veggies, and healthy fats. But this has caused some people who are not even competitive bodybuilders to think that fruit is “bad for you” or that “fruit is fattening”. Trust me, this is NOT the case. No one has ever became 300 pounds and obese because they ate too much fruit.


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The same also applies to dairy products, a lot of my followers ask me:
– Does Milk Make You Fat?
– Is Drinking Milk Fattening?
– Can I Still Drink Milk And Lose Weight?

Now dairy is a great source of protein and calcium. However, a lot of the calories come from lactose, which is a simple sugar. So while a competitive bodybuilder who is in the final weeks before a competition will cut these foods out in order to get as ripped as possible, it’s not necessary to cut it out for the average person who is just looking to lose weight.

For a general bodybuilding diet you can consume fruit and dairy products in moderation and still make progress towards your fitness and fat loss goals. It’s only at the highest level where competitors temporarily need to make some extreme dietary restrictions. But for 99% of the recreational lifters out there it’s unnecessary to take things to these extremes.

I’d like to hear your opinion on this topic, so please leave me a comment below…

About The Author

leehayward

Lee Hayward is a former competitive bodybuilder and muscle building coach who has been online coaching people since 1997. His work has been featured in several international magazines such as: FLEX, Muscle Insider, Muscle Mag International, Testosterone, Ironmag, and Forbes. Lee's main focus right now is with helping men over 40 - who don't want to be fat anymore - lose the gut, build muscle, and get back in shape. If you're ready to "Start Again" for the last time and finally build a lean healthy body that you can be proud of, just e-mail Lee to discuss a realistic action plan that's right for you... lee@leehayward.com

41 Comments

  • tony

    As always Lee, great advice with a simple approach to healthy living. Great job!

  • Rajat Desikan

    Hi Lee..
    thanks for the video. So fruits and dairy are fine for maintaining in the 10-12% BF range?

  • sagar sharma

    Well i agree with you and because it contains fibre so they keep our appetite full.

  • rmg

    Lee – What is your opinion of red meat – Should there be a limit to how much red meat you should eat?

  • martin

    They also have a large amount of water in them correct!

  • Mark

    Mr. Hayward i saw that you mentioned that bodybuilders will eat …healthy fats. now what is that consist of as in healthy fats??

  • Ahamed Nuzhan

    Mark,
    Anything that was there 1,000 years ago (nuts, avocados, extra virgin olive oil, extra virgin coconut oil, fatty fish, organic grass fed red meat, organic grass fed raw milk etc..)

  • John

    hey lee what do you think about juicing? i recently purchased the nutribullit which is an emulsifier for fruits and veggies i can make any variety of nutrious drinks,it claims that the nutrients from the fruits and veggies gets absorbed throughout your system faster.also what do you recommend as far as a bone and joint supplement?ive recently been diagnosed with hyperthyroidyism and by bones been achy took a few weeks off weightlifting too!

  • Brent

    http://www.huffingtonpost.com/dr-mark-hyman/dairy-free-dairy-6-reason_b_558876.html

    The Truth about Dairy

    According to Dr. Willett, who has done many studies and reviewed the research on this topic, there are many reasons to pass up milk, including:

    1. Milk doesn’t reduce fractures.(i) Contrary to popular belief, eating dairy products has never been shown to reduce fracture risk. In fact, according to the Nurses’ Health Study dairy may increase risk of fractures by 50 percent!

    2. Less dairy, better bones. Countries with lowest rates of dairy and calcium consumption (like those in Africa and Asia) have the lowest rates of osteoporosis.

    3. Calcium isn’t as bone-protective as we thought.(ii) Studies of calcium supplementation have shown no benefit in reducing fracture risk. Vitamin D appears to be much more important than calcium in preventing fractures.

    4. Calcium may raise cancer risk. Research shows that higher intakes of both calcium and dairy products may increase a man’s risk of prostate cancer by 30 to 50 percent.(iii) Plus, dairy consumption increases the body’s level of insulin-like growth factor-1 (IGF-1) — a known cancer promoter.

    5. Calcium has benefits that dairy doesn’t. Calcium supplements, but not dairy products, may reduce the risk of colon cancer.(iv)

    6. Not everyone can stomach dairy.(v) About 75 percent of the world’s population is genetically unable to properly digest milk and other dairy products — a problem called lactose intolerance.

    Based on such findings, Dr. Willet has come to some important conclusions:

    • Everybody needs calcium — but probably not as much as our government’s recommended daily allowance (RDA) and calcium from diet, including greens and beans is better utilized by the body with less risk than calcium supplements.

    • Calcium probably doesn’t prevent broken bones. Few people in this country are likely to reduce their fracture risk by getting more calcium.

    • Men may not want to take calcium supplements. Supplements of calcium and vitamin D may be reasonable for women.

    • Dairy may be unhealthy. Advocating dairy consumption may have negative effects on health.
    If all that isn’t enough to swear you off milk, there are a few other scientific findings worth noting. The Federal Trade Commission (FTC) recently asked the UDSA to look into the scientific basis of the claims made in the “milk mustache” ads. Their panel of scientists stated the truth clearly:

    • Milk doesn’t benefit sports performance.

    • There’s no evidence that dairy is good for your bones or prevents osteoporosis — in fact, the animal protein it contains may help cause bone loss!

    • Dairy is linked to prostate cancer.

    • It’s full of saturated fat and is linked to heart disease.

    • Dairy causes digestive problems for the 75 percent of people with lactose intolerance.

    • Dairy aggravates irritable bowel syndrome.

    Simply put, the FTC asked the dairy industry, “Got Proof?” — and the answer was NO!

    Plus, dairy may contribute to even more health problems, like:

    • Allergies (vi)
    • Sinus problems
    • Ear infections
    • Type 1 diabetes (vii)
    • Chronic constipation (viii)
    • Anemia (in children)

    Due to these concerns, many have begun to consider raw milk an alternative. But that isn’t really a healthy form of dairy either …

    Yes, raw, whole, organic milk eliminates concerns like pesticides, hormones, antibiotics, and the effects of homogenization and pasteurization — but to me, these benefits don’t outweigh dairy’s potential risks.
    From an evolutionary point of view, milk is a strange food for humans. Until 10,000 years ago we didn’t domesticate animals and weren’t able to drink milk (unless some brave hunter-gather milked a wild tiger or buffalo!).

    If you don’t believe that, consider this: The majority of humans naturally stop producing significant amounts of lactase – the enzyme needed to properly metabolize lactose, the sugar in milk — sometime between the ages of two and five. In fact, for most mammals, the normal condition is to stop producing the enzymes needed to properly digest and metabolize milk after they have been weaned.

    Our bodies just weren’t made to digest milk on a regular basis. Instead, most scientists agree that it’s better for us to get calcium, potassium, protein, and fats from other food sources, like whole plant foods — vegetables, fruits, beans, whole grains, nuts, seeds, and seaweed.

  • Rich Palarea

    Some of this myth is perpetuated by paleo-type diets and not fully understanding where fruit (and other seasonal foods) fit into a healthy diet. “Ancestral” eating is about eating what is available naturally instead of eating what is available commercially. For example, our ancestors ate fruit from trees and the like when it was available. That means they didn’t have it around during winter, for example, but they still survived and even thrived.

    It is the industrialism of commercially-available, commercially-raised foods that should be of concern when you are considering fruit, feed lot-raised protein and the like.

  • Hi Lee, very good article.

    Can I ask you about the soy milk? because I am lactose intolerant I am consuming soy milk, but I have reed many articles about this that mention that soy can make you gain some fat.?

  • Lee, are you sure aboput this statement? “No one has ever became 300 pounds and obese because they ate too much fruit.”?

    I have always believed that the huge Hawaiians and Samoans got that way by eating too much tripical fruit.

  • michael iantorno

    HI LEE, you are spot on as always, i cut fruit when i want to lose B.F and get very lean, otherwise i have at least 2 servings a day.

    michael

  • Rajat Desikan:
    Hi Lee..
    thanks for the video. So fruits and dairy are fine for maintaining in the 10-12% BF range?

    =============

    Yes, the only time you’d ever need to cut them out is when going from “lean” to “ripped”.

  • rmg:
    Lee – What is your opinion of red meat – Should there be a limit to how much red meat you should eat?

    ============

    I’ll eat red meat a few times per week. But the majority of my protein comes from chicken, fish, turkey, eggs / egg whites and protein powder.

  • martin:
    They also have a large amount of water in them correct!

    ==========

    Yes, most fruit have high water volume. Especially apples, oranges, grapefruit, pears, melons, etc.

  • Mark:
    Mr. Hayward i saw that you mentioned that bodybuilders will eat …healthy fats. now what is that consist of as in healthy fats??

    ================

    Fish and fish oils, olives and olive oil, almonds, walnuts, chia seeds, etc. are all good sources of healthy fats.

  • John:
    hey lee what do you think about juicing? i recently purchased the nutribullit which is an emulsifier for fruits and veggies i can make any variety of nutrious drinks,it claims that the nutrients from the fruits and veggies gets absorbed throughout your system faster.also what do you recommend as far as a bone and joint supplement?ive recently been diagnosed with hyperthyroidyism and by bones been achy took a few weeks off weightlifting too!

    ============

    I personally don’t juice my fruits and veggies, but I do make a lot of blender smoothies with frozen fruits, berries, and veggies. It’s all good, the more fruits and veggies you can eat the better.

    As for joint supplements fish oil is a good anti-inflammatory and glucosamine is good for the joints.

  • Brent,

    =========

    Wow, that’s a long one, thanks for sharing.

  • chameleon:
    Hi Lee, very good article.

    Can I ask you about the soy milk? because I am lactose intolerant I am consuming soy milk, but I have reed many articles about this that mention that soy can make you gain some fat.?

    =============

    I wouldn’t recommend that you go out of your way to consume soy products. If you are looking for a milk alternative go with almond milk instead.

  • Brent

    chameleon,

    Make sure its organic if your going to consume soy at all. 90% of all soy is GMO and has tons of ill health effects

  • Doyle:
    Lee, are you sure aboput this statement? “No one has ever became 300 pounds and obese because they ate too much fruit.”?

    I have always believed that the huge Hawaiians and Samoans got that way by eating too much tripical fruit.

    ===============

    Well I’m sure there are exceptions to everything. But if you actually talk to people who are obese and ask them about their diets. Chances are that 99.9% of them have been guilty of eating a lot more bad foods then just fruit in order to become obese.

  • Brent

    leehayward,

    sorry about that Lee but figure it needed to get out there.

  • Tony

    I am eating cheese and cottage cheese in the am. And fruit in the am. , Afternoon and evening. Drink milk before bed and I am getting leaner. Of course that’s not all.

  • wesam

    hi lee, thanx for clearing up things for many of us who are confused about fruits and dairy and being detail orianted as usaul. however i have a question for u and really that u can help me out please. lee, my question is : if i will do HIIT cardio right after weight lifting to loose more bodyfat (currently at 19% and weigting 171 lbs), should i consume simple carbs and protein before the cardio or after the wieght lifting and cardio are both done ??? please help me to address this question and thank you very very much in advance

  • Ahamed Nuzhan

    Brent,

    Are there any research that proves that organic raw milk increases the risks you presented? There are tribes ( Masai in western africa, Samburu etc.) that drink a lot of milk on a daily basis, yet display excellent health conditions without experiencing the degenerative diseases (including heart disease) that our modern world is plagued with.

    I have never seen a cow feed it’s calf with pasteurized milk, nor do I know any human mother who has ever fed her baby with pasteurized human milk. Milk is a living organism and raw is the way to go.

    Then what to do if the cattle is diseased? Simple. Do not consume it!

  • Brent

    Ahamed Nuzhan,

    First off if you are going to consume milk your absolutely right RAW is the way to go. But anyone feeds man made formula to their infants is feeding pasteurized milk to infants. With that being said you should look into researching The China Study. There are numerous studies that show even RAW cows milk has adverse health effects on humans. Animal protein in general. Remember cows milk is designed by nature to turn a 60lbs calf into a 1500lbs cow

  • wesam:
    hi lee, thanx for clearing up things for many of us who are confused about fruits and dairy and being detail orianted as usaul. however i have a question for u and really that u can help me out please. lee, my question is : if i will do HIIT cardio right after weight lifting to loose more bodyfat (currently at 19% and weigting 171 lbs), should i consume simple carbs and protein before the cardio or after the wieght lifting and cardio are both done ??? please help me to address this question and thank you very very much in advance

    ============

    Have your post workout shake after your entire workout is finished.
    Meaning after you finish your weight training and cardio.

  • marcelinseevathean

    As far as the issue of fruits and dairy products are concerned,Lee has clearly explained how to attain one’s specific goals by following step by step a healthy diet and a regular training intelligently.It’s understood and to be taken into account the level,status and objectives of the individual when getting involved in this field.Your on line coaching on this learning process is marvellous,informative and beneficial Lee, keep it up.

  • Steven

    Mark,

    Nuts, Salmon, avacado ect…

  • Kari

    Thank you for the great post Lee.

    One question: If I wanted to get to sub-10 % bodyfat levels, How long would I have to eliminate milk and fruits?

  • Jim

    I like your common sense advice. Thanks for putting it into perspective.
    Jim

  • Ahamed Nuzhan

    Brent,

    The China study is a good example of flawed research (Just like there are numerous sloppy researches concluding red is bad for health).

  • Ahamed Nuzhan

    Ahamed Nuzhan:
    Brent,

    The China study is a good example of flawed research (Just like there are numerous sloppy researches concluding red meat is bad for health).

  • little boy

    Brent,

    I notice you wrote ‘according ot Mr….’ are there any other ‘well known’ bodybuilders etc…. that back up your SA? I have never heard of that before that is all. Not saying what you/he are saying is wrong just a question

  • little boy

    Brent,

    why will it not turn a 200pound me into a 300 pound me? must be potent stuff.

  • Brent

    little boy,

    There are numerous people, bodybuilders and institutions that have concluded that milk and dairy are not good for humans. Google vegan bodybuilders and you will find lots. Gerson.org has tons of info. Here is an article about puss in milk which is acceptable http://www.foodmatters.tv/articles-1/how-many-pus-cells-are-in-your-milk They allow blood feces in milk. If anything drink Raw Organic milk if you can find it without being arrested. i know lee was talking about fruit making you fat and mentioned milk in the article but from a health standpoint not a fat loss or fat gain standpoint I will never consume dairy again. The majority of people have an allergy to dairy in one way or another just not bad enough to kill them but an allergy none the less. My daughters eczema has cleared up since removing dairy about a half year ago. Here is another good article about milk http://www.naturalnews.com/031255_milk_health.html Get yourself a million dollar lobbyist and you can have the government saying arsenic in chicken feed is good for you. Oh wait that has already been done. What I’m saying is we have been lied to for decades about milk and the state of our food in general

  • Sir,,

    I Want to know of eat before workout and how many time before

  • Exercise and nutrition are the only things that need to lose fat permanently..where all types of fruits contain fibers and sugar with the nutrients and body builder must be in the diet to be healthy living.Good post.

  • Jim U.S.M.C

    Excellent. Great subject and well handled.
    As a matter of fact, when I finish my final Workout in a series today, I’m was planning on taking some time to review my diet and think about a new workout.

    I enjoy your viideos, but can’t vote for them because I don’t belong to facebook, etc.

  • Tulsi

    Thanks again Lee for ds great info