A diet consisting mainly of fruit was popular for losing weight in the 80s and 90s. However, eating strictly fruits and vegetables is the same as a calorie restricted diet.

If you've read my other article, entitled Eat Right to Control Your Metabolism, you'll know that a calorie restricted diet will result in a loss of muscle and a slowed metabolism. This diet should not be the choice for someone seeking fat loss. Don't get me wrong, fruits are very healthy. They are rich in vitamins and minerals and contain phytochemicals and antioxidants that ward off disease. They are also a good source of fiber.

They do contain another important ingredient, one that can give you a quick energy boost. It's called fructose, which is also a sugar. I know what you fruit lovers might be thinking, 'it's a natural sugar, and natural sugar doesn't have the same negative effect on fat release that the sugar in sweets does!' Right? Wrong!

The sugar in some fruit can affect fat release the same as a candy bar or ice cream. While fruit is nutritious, it will spike your blood sugar levels, thus limiting fat release.

I'm not saying you should never eat fruit. Very often, I will have an apple right after my workout. This is the best time to eat fruit. After completing a workout, your glycogen supply is low. It is important to replenish glycogen and you can do this with fruit.

Apples, oranges and peaches are the best fruits in terms of limiting your blood sugar spike. They are the lowest on the glycemic index scale. The lower a food is on the glycemic index, the better it is for you in terms of fat burning.

What about bananas? This is a common question I receive because it is one of the most popular fruits. Bananas can be good, but they can also be bad for your weight loss goal. When they ripen (start turning black), their molecular structure changes, making the sugar in bananas closely resemble that of a candy bar. When bananas are ripe (closest to green), their molecular structure closely resembles a starchy carb, such as a potato. So if fat loss is the goal, and you love bananas, make sure to eat them only when they are ripe.

Another factor that can affect the release of sugar is if you consume fruit by itself. Protein, eaten in conjunction with fruit, will not spike your blood sugar levels as dramatically as fruit eaten alone. While a piece of fruit mixed with most cereals will definitely hamper fat loss, a healthy alternative would be a piece of fruit mixed with some low fat cottage cheese or any other lean protein source.

When I am trying to get really lean, I limit my intake of fruit. Vegetables are a great alternative. They offer all the same healthy nutrients, without the blood sugar spike. A person who consumes a good amount of daily vegetables really has no need for fruit. But if someone really can't stand to eat a few servings of vegetables a day, then a piece of fruit might be beneficial to their health. Just remember, keep it moderate, consume with a protein and/or after a workout and never go on an all-fruit diet.

-Casey Einhorn