Last week we discussed that simply counting calories was not enough to lose weight and become lean. You needed to eat the foods with the right types of calories. If you did this you would:
We also discussed that grains especially grain that were processed and had sugars (high fructose corn syrup) in them needed to be avoided. Let continue our discussion about Fructose and how much you should have.
How Much Fructose is Too Much?
If you have:
... then you'll want to be very careful to limit fructose to 15 grams per day or less, and this includes fructose from whole fruit. Ideally you'll want to avoid ALL sources of fructose until your insulin stabilizes, and then proceed with caution.
If you do not have any of these health issues, then I recommend keeping your total fructose consumption below 25 grams per day, with a maximum of 15 grams from whole fruit. The following table can help you calculate your fructose from fruit consumption.
Next Step: Add Healthy Fats
As you decrease grain carbs, you'll also want to radically increase vegetable carbs along with increased amounts of healthy fats. Many believe you need grain carbs for fuel, but fat is actually a far better energy source. Saturated fat is the preferred fuel for your heart, and it's also used as a source of fuel during high levels of activity. Fats also slow down absorption of your meal so that you feel full longer, which helps prevent snacking. Good sources of healthy fats include olives, olive oil, coconut and coconut oil, avocados, and butter made from raw grass-fed milk.
In the end, the real remedy is not better calorie reporting and tracking, but rather to return to your kitchen and embrace good old-fashioned home cooking, using fresh, preferably local and organic ingredients. By avoiding processed foods, which includes the vast majority of fast-food dishes and even many meals in sit-down restaurants, you can avoid the primary culprit of weight gain: Fructose. It's hidden in most processed foods, including foods you wouldn't expect would need a sweetener...
It is a commitmenta truly important oneand it CAN be done. A major leap forward would be to strive for a diet of 90 percent non-processed food and only 10 percent from other sources. Sure, it takes a little more time and energy to follow an individualized nutrition plan than to eat fast food, but doing so could:
So the question is: What's really important to you? Convenience, or your health?
Let me know if I can help. Email me at email@example.com
Physical Therapist, Athletic Trainer, Certified Strength and Conditioning Specialist