Is fruit making me gain weight?

Is fruit making me gain weight? I got this question recently (and have many times over the years) so I thought I’d address it here.

Is fruit making me gain weight?

The short answer… no. 

The longer answer in three parts

1. ANY food you eat over your baseline calorie intake can lead to weight gain. So if you eat 3000 calories of fruit each day, yes–you could gain weight. However, since fruit is high in fiber, and you’d also get a terrible stomachache ingesting that much fruit– it’s not likely this is going to happen.
   
   

2. Fruit is higher in sugar (yes, naturally occurring fructose, but sugar nonetheless). Because other sugary foods lead to weight gain, people assume that the sugar in fruit can also lead to weight gain. In reality, most sugary foods are either also high in fat which = higher calorie content (like cookies, cakes, etc.) OR very low any nutritional value– like soda, or candy- foods that don’t make you full, and are manufactured to be delicious= a recipe for overeating.
   
   Fruit on the other hand is high in fiber – which means it’s filling– as well as water. Since it’s filling you’re likely to stop when you’re full– or be in a lot of GI distress from overeating fruit. 

3. If you re consistently gaining weight, the last thing you should worry about cutting out is fiber. A high-fiber diet (aka fruits, vegetables, whole grains, legumes) is associated with better health overall– better cholesterol, reduced risk of chronic diseases, and easier weight management and blood sugar control. 
   
   

If you’re desperate to cut something out of your diet, you want someone to ‘tell you what to eat’ or you feel the need to have food rules to help you feel in control of your diet… you should probably be more concerned about your relationship with food, and creating balance within your diet. 

If that sounds like you, I created a free ebook here all about improving your nutrition without adding extra stress to your life. 

How to break the obsession with your trigger food

What’s a trigger food? That food you can’t bring in the house without it calling your name. The one you can sit down and you blink and it’s gone (and your stomach hurts from eating so much). The food you turn to when you’re stressed. You know the one.

For some people it’s sweets like cookies or candy. Others love salty foods like chips or chex mix.

How to break the obsession with your trigger food?

(first, make sure you’ve downloaded my ebook to make sure you know what to eat to stay satisfied + how to PREVENT stress eating in the first place..)

Now back to trigger foods… Most coaches recommend cleaning out your home food environment to support your nutrition goals.

While I agree in making sure that you meal plan, plan ahead for sweets, and have plenty of healthy foods available... I never recommend getting rid of all foods you love -- like sweets or chips or whatever, especially if they "trigger" you.

Why?

Because eventually you'll be around that food again, and ignoring it does not change your relationship with food.

And then if you do have access to it at a party, or a friend’s house or on vacation... you'll either binge or you'll be mentally preoccupied **thinking** about eating it.

My goal: help you feel free around all foods. Freedom does not come from restriction. That gives the food too much power. I want YOU to have the power. I want you to know you can be around any food and feel free to decide to eat it (or not) and to stop when you're satisfied.

Here's what I recommend instead:

1. Buy a small portion of *the* food. An individual candy bar, a small bag of chips, an individual item from a bakery... whatever it is that you LOVE.

2. Take it HOME to eat. Sit down. Enjoy it. Close your eyes. Really taste it.

3. Repeat this a few times. Maybe a couple of times in a week or over a month.

4. Buy a larger portion. A full bag of chips. A bag of mini candy bars, whatever. Now you MIGHT feel a lack of control and binge ( in which case.. take a breather and go back to step one). But in most cases, my clients surprise themselves. They aren't obsessed. The food can sit in the cabinet for weeks when in the past they felt it was literally calling their name until they ate it all.

I recommend allowing yourself increasing access and as you get more access, and become more in tune with your hunger and fullness cues (versus EMOTIONAL hunger-- we talk about this in coaching) you will realize it's not about the food. You just don't care that much anymore.

Why? Because you can manage your emotions. You can fuel yourself with delicious, healthy meals. You can eat and enjoy chocolate or ice cream or chips without guilt. You can really be around any food, and not feel out of control.

THAT is what making peace with food means to me.

Ready to stop stress eating? Ready to eat healthy foods without restricting?
Be sure to download your free ebook below!

The #1 skill required for weight loss (that most people ignore)

The #1 skill required for weight loss (that most people ignore)

If you’re used to following diets or programs, you’re probably pretty tuned into what to eat, how much, and how often.

But what most programs fail to tell you is that you can actually re-learn to trust your own hunger and fullness cues. And these cues are KEY for losing weight without being a slave to your calorie tracker.

I’ve been there. Tracking every morsel, shoving a spinach salad down, and weighing each component of my next meal. SO out of tune with my own body. Was I hungry? Starving? Stuffed? Couldn’t tell you.

The only time I knew was when I was so stuffed, I would purge.

Now? I of course eat balanced meals, but most importantly… I follow my own hunger cues. Here’s how.

How to use the hunger scale:

1. Allow yourself to get hungry before you next meal. Pause and notice— what does that feel like in your body? Is it an emotional feeling? A physical feeling? What does your stomach feel like?

2. Avoid getting too hungry. This leads to overeating (and feeling sick).

3. Eat slowly without distractions. Sit down and really focus on what you’re eating. Eating while watching tv, scrolling social media, or trying to send an email means you won’t actually be satisfied by the food you’re eating.

4. Aim for most meals to be balanced. I call this the PFF (protein-fat-fiber) method. Download my free ebook to learn how to combine the hunger scale with balanced meals for optimal success with overcoming emotional eating + actually lose weight in a balanced way.

weight loss + perfectionism

Does this sound familiar?

Looking for the perfect weight loss plan, with lots of specific rules. Always starting on a Monday. Bonus points for Jan 1 or the first Monday of the month. Doing the shopping, planning the meals.

Or maybe it’s looking for the perfect workout routine, scheduling all the days.

And then life comes up. Something happens, and you say “F- it” only to look for the next best plan next month. You re-start the whole 30, you’ve purchased meal replacement shakes, and tried counting macros and just know the RIGHT PLAN is the answer.

I have news… there is no perfect plan. No perfect food or workout.

But the good news is, the absolute best thing you can do is stick with a few basic habits (even when life is crazy) because that’s the thing. Life IS crazy. Between kids and work and schedules and family responsibilities and holidays there is NO perfect time and NO perfect plan. Sticking with a few basics is not sexy. But the results actually last!

Four Basic habits to stick with:

1. Protein. A high protein diet keeps you satisfied and helps you to be able to tune into your hunger and fullnness cues. Aim for 30g/meal from foods like edamame, chicken/meat, eggs, cottage cheese or greek yogurt, et.c

2. Walk. Yes seriously, increasing your step count can help by increasing your movement, but is also helpful at managing stress. And stress can seriously F with your ability to lose weight.

3. Use your hunger and fullness cues. aka Stop eating when you’re bored! (if you struggle with emotional eating be sure and download my free ebook).

4. Sleep. Getting enough sleep is key for your mental health and ability to lose weight too!

Want a deeper dive into the basic habits that can help you to lose weight? Want to stop emotional eating or looking for the perfect plan? Download my free nutrition guide!

5 easy and healthy breakfast ideas for moms

I know the feeling of dragging in the morning, barely getting by on a cup of coffee and being starvingggg by mid-morning. It’s a vicious cycle that leads to huge sugar cravings + energy crashes. If you are repeating that cycle on a weekly (or daily basis) it’s a recipe for feeling like crap and quick weight gain.

Need some healthy breakfast ideas?? Here are 5 simple PFF (protein-fat-fiber) breakfast ideas for busy moms!

Why PFF?? HIgh protein + fiber with some healthy fats = the perfect combo to keep you satisfied, and keep energy levels up without a crash.

1. PFF Oatmeal. Use 1/2 c quick oats. Add water + 1/2 cup egg whites and cook like normal. Mix in whatever combo of toppings you like (berries, banana, peanut butter, etc. ) Add 1-2 T chia seeds for extra fiber.

2. PFF smoothie. A protein shake that will keep you satisfied with extra fiber (from greens and fruit) plus some healthy fats. Use milk of choice, add in protein powder, blend with 1/2c fruit and a large handful of greens (like spinach or baby kale)

3. Avocado toast. Make it PFF by adding a fruit egg + some egg whites or cottage cheese. Use whole grain bread and add a side fo berries for even more fiber

4. Egg scramble. Make it PFF by adding 2 eggs, 1/2c egg whites to some sauteed veggies. Sprinkle with cheese.

5. Pancakes. Make it PFF by using kodiak cakes. Skip the syrup and top with greek yogurt, peanut butter, and fruit.

Need more tips for healthy and balanced meals? Sick of trying different diets and nutritiion plans only to “fall off the wagon” and binge eat? Be sure and download my free nutrition guide!