How to Lose Weight Permanently Series: Why Not All Fruits are Created

It’s a beautiful sunny day here on Long Island, and you can just sense that spring is approaching! As an avid softball player and fitness nut who enjoys working out outdoors, I can’t wait for the weather to be nice for several months straight heading into the fall :-)

Anyhow, today I want to cover why all fruits are NOT created equal…

You may remember in a previous email that I use a simple sentence when deciding what I should and should not eat: “Eat (organic) meats, vegetables, (raw) nuts and seeds, some fruit, little starch and no (added) sugar.” By simply memorizing this one sentence and putting it into practice, you’re ahead of the nearly 70% of the US population who is struggling with both their weight and their health.

As you can see from the sentence, there’s a section that says ‘some fruit.’ Why some, and not all?

We’ve been taught since childhood phrases like ‘An apple a day keeps the doctor away!’ And while apples are probably THE BEST fruit you can eat, this is not true of all fruits.

Ever hear of the Glycemic Index? If not, I’ll explain it very succinctly…

The Glycemic Index is a scale from 0–100. Anything from 0–49 on this scale is considered a Low-Glycemic Fruit, meaning it does not have a lot of fructose, or fruit sugar, in it. Anything from 50–100 is considered a High-Glycemic Fruit, meaning there’s a lot of fructose in it.

Fruits fall all along the Glycemic Index. Some, like berries, apples and oranges fall within the Low-Glycemic range, while others like bananas, grapes and melons fall in the High-Glycemic range.

If you’re seeking to lose weight, and keep it off, then it’s best to stick with fruits in the Low-Glycemic range, and minimize the ones in the High-Glycemic range…

How do you know the Glycemic Index value of your favorite fruits? Simple!

We all have smartphones, tablets and computers with access to search engines like Google. Simply type in ‘Glycemic Index of an apple,’ or whatever fruit you’re interested in learning about, and see where it falls.

If it’s 0–49, enjoy! If it’s 50–100, you might want to make a different decision.

Now, this isn’t to say there’s no place for a High-Glycemic fruit! If you’re in a situation where you’re hungry, and it’s a banana versus a chocolate bar, take the banana every single time…

Unlike the chocolate bar or other processed sweets, fruits have a nice coupling of sugar for energy, fiber for digestion and essential vitamins and minerals that makes the fruit a good choice. While eating too many High-Glycemic fruits can yield poor results for weight loss, don’t feel like you’ve left your discipline if you’re in a bind and it’s the best alternative.

One other thing to consider: Whether it’s 30–45 minutes before a workout, or within 60 minutes upon completion of a workout, it might be best to include a High-Glycemic fruit in your post-workout nutrition.

Before I discovered I was allergic to the whey and casein proteins in dairy, I used to have a post-workout protein shake consisting of whey protein powder, organic whole milk and a banana. This helped repair muscle glycogen stores quickly, and because my metabolism was elevated and my energy was depleted, none of this High-Glycemic fruit went to waste in my body or got stored as fat!

For more information on how to plan out your nutrition, check out my Food Guide. It explains the three phases of nutrition I use with my clients, and will enable you to lose weight PERMANENTLY!

To get your copy, plus my Healthy Recipe Book with 72 recipes for breakfast, lunch, dinner, snacks, appetizers and desserts, please go to

Invest in your health, and get your copies of these two affordable ebooks. That link again is

Enjoy your day!

Coach Pete

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