Sugar - fruits & greek yogurt on a cut?

Hey ya'll,

[b]Q: Will eating fruits and 0% plain greek yogurt be harmful to a cutting diet?[/b]
I would like to lean out as much as much as possible, while making "newbie gains", before I try to bulk in autumn. However, I cannot decide whether or not to cut fruit out of my diet. I read that 1-2 servings of fruit per day (such as an apple or banana pre-workout or blueberries) is beneficial for energy and antioxidants. Yet some people say to cut fruits due to the sugar content. Also, I was considering adding 0% plain greek yogurt to my diet for the protein. The lowest sugar brand I could find has [i]18g protein and 7g sugar per 6oz[/i].

So, any opinions on fruits and greek yogurt? What do the rest of you ladies do while on a cut? Thanks!

I ate greek yogurt and fruit every day of my cut and lost weight fine. I am a greek yogurt addict. In fact, I may have even eaten them twice a day, oh no, or even some naughtier foods with sugar added that wasn't just naturally occuring. As long as they fit in your macros and cals, no problem.

[QUOTE=Aidanqm;636838913]Hey ya'll,

[b]Q: Will eating fruits and 0% plain greek yogurt be harmful to a cutting diet?[/b]
I would like to lean out as much as much as possible, while making "newbie gains", before I try to bulk in autumn. However, I cannot decide whether or not to cut fruit out of my diet. I read that 1-2 servings of fruit per day (such as an apple or banana pre-workout or blueberries) is beneficial for energy and antioxidants. Yet some people say to cut fruits due to the sugar content. Also, I was considering adding 0% plain greek yogurt to my diet for the protein. The lowest sugar brand I could find has [i]18g protein and 7g sugar per 6oz[/i].

So, any opinions on fruits and greek yogurt? What do the rest of you ladies do while on a cut? Thanks![/QUOTE]

Get it out of your head that sugar is bad. It's not. Eating sugar will not inhibit your weight loss. There are only two reasons to be concerned about your sugar intake: If you have problems with dental hygiene or diabetes.

i did keto for awhile and saw no difference when i didnt have carbs, so keep the fruit and oats, etc. if youre concerned about carbs making you fat then cut them off by the afternoon hours and you should have nothing to worry about

[QUOTE=mike160x;636862173]i did keto for awhile and saw no difference when i didnt have carbs, so keep the fruit and oats, etc. if youre concerned about carbs making you fat then cut them off by the afternoon hours and you should have nothing to worry about[/QUOTE]

Sorry mike, its not carbs in the afternoon that makes us fat...its too many calories whether they be morning noon or middle of the night.

But otherwise you're right on.

[QUOTE=Aidanqm;636838913]Hey ya'll,

[b]Q: Will eating fruits and 0% plain greek yogurt be harmful to a cutting diet?[/b]
I would like to lean out as much as much as possible, while making "newbie gains", before I try to bulk in autumn. However, I cannot decide whether or not to cut fruit out of my diet. I read that 1-2 servings of fruit per day (such as an apple or banana pre-workout or blueberries) is beneficial for energy and antioxidants. Yet some people say to cut fruits due to the sugar content. Also, I was considering adding 0% plain greek yogurt to my diet for the protein. The lowest sugar brand I could find has [i]18g protein and 7g sugar per 6oz[/i].

So, any opinions on fruits and greek yogurt? What do the rest of you ladies do while on a cut? Thanks![/QUOTE]

OP, a little off topic here, I apologize ...

Are your stats correct? If so, you may benefit more from eating at maintenance calorie levels, lifting heavy, and thereby doing a "recomp" rather than trying to lean out more. I didn't check your pics but unless you've got a lot of muscle already, leaning out further may just make you look emaciated. Just a friendly suggestion :)

[QUOTE=summertown74;636878603]OP, a little off topic here, I apologize ...

Are your stats correct? If so, you may benefit more from eating at maintenance calorie levels, lifting heavy, and thereby doing a "recomp" rather than trying to lean out more. I didn't check your pics but unless you've got a lot of muscle already, leaning out further may just make you look emaciated. Just a friendly suggestion :)[/QUOTE]


Yup, she's going backwards and she's already been told...

[url]http://forum.bodybuilding.com/showthread.php?t=132040063[/url]

Thanks for the information, everyone. It's encouraging to hear that I won't have to drop fruit from my diet. I'll track my progress and adjust if needed.

Summertown, Yes. I'm currently 5'4'' and 105lbs. Here is my current plan:
* 1.3k-1.4k calories per day
* Daily macros: 150-160g protein/35-45g fat/60-100ish g carbs
* lifting 3-4x per week (heavy weight, 8-10 reps)
* HIIT running 2-3x per week (15-20min)

Do you think I'm eating too few calories? :( Or should I change anything up? I think my maintenance was estimated at 1.7-1.8k calories per day, but it could be higher with the HIIT training.

[QUOTE=kimm4;636911013]Yup, she's going backwards and she's already been told...[/QUOTE]

I'm not comfortable with the idea of bulking up in the summer time--I would prefer to wait until the fall or winter....

[QUOTE=Aidanqm;636911213]Thanks for the information, everyone. It's encouraging to hear that I won't have to drop fruit from my diet. I'll track my progress and adjust if needed.

Summertown, Yes. I'm currently 5'4'' and 105lbs. Here is my current plan:
* 1.3k-1.4k calories per day
* Daily macros: 150-160g protein/35-45g fat/60-100ish g carbs
* lifting 3-4x per week (heavy weight, 8-10 reps)
* HIIT running 2-3x per week (15-20min)

Do you think I'm eating too few calories? :( Or should I change anything up? I think my maintenance was estimated at 1.7-1.8k calories per day, but it could be higher with the HIIT training.



I'm not comfortable with the idea of bulking up in the summer time--I would prefer to wait until the fall or winter....[/QUOTE]


You're worried about fruit and yogurt being harmful on a cutting diet. What's more harmful is the fact that you're 5'4", 105 lbs and cutting.

It's clear that you constantly undereat, because you're seriously underweight.

Increase your calories or continue your path of unhealthy...the choice is yours...

[QUOTE=kimm4;636922443]You're worried about fruit and yogurt being harmful on a cutting diet. What's more harmful is the fact that you're 5'4", 105 lbs and cutting.

It's clear that you constantly undereat, because you're seriously underweight.

Increase your calories or continue your path of unhealthy...the choice is yours...[/QUOTE]

I've only just started "clean eating" ... I eat [i]all the time[/i] honestly. It's just that, I've been big into distance running since I started college. Whatever I eat always gets burned off no matter how much I stuff my face. I don't have an eating or body-image problem :(

How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)... *edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?

[QUOTE=kimm4;636922443]You're worried about fruit and yogurt being harmful on a cutting diet. What's more harmful is the fact that you're 5'4", 105 lbs and cutting.

It's clear that you constantly undereat, because you're seriously underweight.

Increase your calories or continue your path of unhealthy...the choice is yours...[/QUOTE]
This.
[QUOTE=Aidanqm;636935153]I've only just started "clean eating" ... I eat [i]all the time[/i] honestly. It's just that, I've been big into distance running since I started college. Whatever I eat always gets burned off no matter how much I stuff my face. I don't have an eating or body-image problem :([/quote]
You don't NEED to 'eat clean'. Eat a healthy, well balanced diet INCLUDING 'not-clean' foods. You'll save your sanity AND get results, too.

Read the threads linked in this post: [url]http://forum.bodybuilding.com/showthread.php?t=122789461[/url]

And you can't seriously be 'eating all the time' and eating the macro's you posted.

[quote]How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)...[/quote]
Start here [url]http://forum.bodybuilding.com/showthread.php?t=121703921[/url]
There is an entire thread DEDICATED to the topic.
Help yourself do this and spend some time calculating what you REALLY need out.

[quote] *edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?[/QUOTE]
Depends. Some people count them, some people don't.
What matters is what YOU do consistently - because regardless of the TRUE numbers of your intake - what you need to assess is:
1. your results
and
2. how you can change what you eat to better these results

At this weight you should be bulking.
I eat a ton of fruit on a cut - helps me with satiety.
Greek yogurt is an everyday staple - whether I'm cutting, bulking or maintaining.

I think Greek yogurt is actually a pretty optimal food for cutting. High in protein, low in carbs, fat free... try to stick with the plain, you can add a little splenda if you don't like it entirely plain. The sugar isnt the normal cane sugar which has fructose and glucose, but it milk sugar, which has lactose and no fructose... much better. Fruit is great in moderation, too; tryh to stick to the lower calorie but micronutrient dense and water packed fruit.

[QUOTE=Aidanqm;636935153]I've only just started "clean eating" ... [B]I eat [i]all the time[/i] honestly[/B]. It's just that, I've been big into distance running since I started college. Whatever I eat always gets burned off no matter how much I stuff my face. I don't have an eating or body-image problem :(

How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)... *edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?[/QUOTE]

Lol.

I've heard this one before, from every single girl when I was at school.


When they're feeling self-conscious about their weight:

'Oh but I only had a piece of bread and an apple today!'


When someone says they're undereating and to skinny:

'Oh but I eat all the time! Honestly I do!'

[QUOTE=MrB1g;636981833]Lol.

I've heard this one before, from every single girl when I was at school.

[/QUOTE]

LOL, I should videotape myself once and post it here to see what I mean by eating.
Girls, please, stop being so scared of food.
Food is nutritious, food is good, it helps to build muscles, it gives energy. It's OK to enjoy food, it doesn't necessarily have to be purely fuel.

Honestly, this is one of the main reasons why I am not posting much in the female section anymore.

[QUOTE=juliacheh;636987893]LOL, I should videotape myself once and post it here to see what I mean by eating.
Girls, please, stop being so scared of food.
Food is nutritious, food is good, it helps to build muscles, it gives energy. It's OK to enjoy food, it doesn't necessarily have to be purely fuel.

Honestly, this is one of the main reasons why I am not posting much in the female section anymore.[/QUOTE]

Yup.

Yeah I'm getting tired of the teen section, will probably move to Powerlifting section soonish with some of the other posters.


Also maybe it's just me, but the wonderful picture I just posted now seems to say:


'I **** goats' with a cute little love heart at the end.

[QUOTE=MrB1g;636990983]Yup.

Yeah I'm getting tired of the teen section, will probably move to Powerlifting section soonish with some of the other posters.

[/QUOTE]

Some of the smarter teens are posting in Nutrition now.
It's a pleasure to read them, gives me hope - since I'm a mother of a boy.

[QUOTE=Aidanqm;636935153]I've only just started "clean eating" ... I eat [i]all the time[/i] honestly. It's just that, I've been big into distance running since I started college. Whatever I eat always gets burned off no matter how much I stuff my face. I don't have an eating or body-image problem :(

How many calories would you recommend I be eating per day then? (And if I'm going to be eating more, what should my new macros look like?)... *edit* and do green vegetables like spinach and broccoli go towards the daily calorie count?[/QUOTE]

You need to be eating at least 2000 cals. I suspect your maintenance will be higher, but that's a starting point. Losing any more weight with your stats will do nothing for you. Get your minimums in protein and good fats. From there fill your cals with lots of carbs and some extra fat. Maybe a tad more protein. Don't get fixated on a certain macro breakdown. See how it falls out based on what you like to eat and how you feel.

OP, you stats are more or less like mine (5'3", 99 lb), and I wouldn't recommend cutting Greek yogurt or fruit out of your diet. Both are good, healthy and nutritive.
You're not going to get 'fat' because of the fruit! In fact, you [we] don't have to worry about putting on some weight. Raise your calories intake to your real maintenance level (or above if you plan to bulk), watch the amount of protein and good fats/day you need and don't worry about the carbs.
Part of my diet are 1 lit milk, 250 ml yogurt and 5 pieces of fruit every day and it has never been a problem.

I thank everyone for the advice and/or concern. I guess that I've been too concerned about getting a clean diet "right" when I should be more concerned about just eating more and healthier in general. However, I'm not "scared" of food and I don't avoid it--it's [i]rude[/i] to make assumptions about people. I love eating but I've been a god-damn distance /RUNNER/ for two years ... I can burn a good 2.5k+ calories on my long runs. 13+ miles on a single run is [i]normal[/i] for me, especially on weekends. So when I'm running, I do eat a ton.

I've decided to try weight lifting though, because I enjoy trying new things! Therefore, I'm not going to be doing as much running. I'm used to just eating whatever I want and as much of it as I want. (I'm used to eating ice cream and heavy pasta dishes every day, no joke). BUT, If I stop running so much, I thought that I needed to monitor what and how much I'm eating. That's why I'm being overly concerned about the diet thing. Trying to switch from a totally "uncontrolled sh*t-storm of food" diet that I used to while running to a diet designed for weight lifting has been a challenge for me. And I'm still trying to figure it out.

And, I'm hearing you guys out: continue to eat more, keep it balanced...
1.8-2k calories to start?
160-170g protein
60-80g fat
300-ish g carbs?

Macros not so important... it's more about eating enough, getting adequate fats and protein ... and tracking my progress. I think I get it now. Thank you again for the advice and help, everyone.

[QUOTE=juliacheh;636987893]LOL, I should videotape myself once and post it here to see what I mean by eating.
Girls, please, stop being so scared of food.
Food is nutritious, food is good, it helps to build muscles, it gives energy. It's OK to enjoy food, it doesn't necessarily have to be purely fuel.

Honestly, this is one of the main reasons why I am not posting much in the female section anymore.[/QUOTE]

lol...ive often thought of that myself. i have a feeling that their "i eat a lot!" and my "eat a lot" are 2 different things... :)

[QUOTE=juliacheh;636976613]At this weight you should be bulking.
I eat a ton of fruit on a cut - helps me with satiety.
Greek yogurt is an everyday staple - whether I'm cutting, bulking or maintaining.[/QUOTE]

agreed on all 3. AND, agree with what kimm, EL, and others are suggesting.

[QUOTE=MrB1g;636990983]Yup.

Yeah I'm getting tired of the teen section, [B]will probably move to Powerlifting section soonish with some of the other posters.[/B]

Also maybe it's just me, but the wonderful picture I just posted now seems to say:


'I **** goats' with a cute little love heart at the end.[/QUOTE]

That's fine, but plz don't leave us here. We need you :( lol

I always eat Greek yogurt before bed since its a casein protein. I prefer cottage tho

nov18 11-420pm sleep hehehe

93 cal 180ml whole milk (6g CHON, 3g fat, 2.6 sat fat)
138 cal 100g cooked white beans (9g CHON, 0.35g fat)
95 cal 2 pcs canned sardines (9g CHON, 11g fat, 160mg NA)

cal 326 cal, CHOn, 24g CHOn, 160mg NA @ 5pm

87 cal 140ml milk
120 cal spec-k 1 serving

207 cal @ 630 pm

27.6 cal 20g beans
150 cal 1 serving EAs whey

177.6 cal @1025pm

310 cal 1 serving breaded porky + 41 g chon
138 cal 2 slices wheat bread
92 cal 1 apple
31 cal 1 cup brocoli

571 cal @1130pm

42 cal 30 g beans
27 cal 1 cup cherry tomatoes
5 cal 1 cup lettuce
69 cal 1 slice wheat bread
101 cal 1 scrambled egg

244 cal @ 230am

27.6cal 20 g beans @ 430am

27.6 cal 20 g beans @ 5am

13.8 cal beans
138 cal 2 slices wheat bread
101 cal 1 serving scrambled egg

252 cal @740am

1832.6 cal total nov 18•••••••••••••••••




nov 19 10am-530pm sleep

93 cal 180ml whole milk (6g CHON, 3g fat, 2.6 sat fat)
120 cal spec-k 1 serving

213 cal @515pm

110 cal 100g brown rice 22.78carbs 2.6g chon
180 cal 100g menudo 19carbs

290 cal @640pm

105 cal 1oz choco cake
52 cal salted crackers

157 cal @ 810pm

50g beans
66 cal 60g brown rice
126 cal 70g menudo

242 cal @1050pm

138 cal 2 wheat bread
231 cal 1 cup pork curry
90 cal 2 oranges
31 cal 1 cup brocolli

490 cal @1135pm

30 cal 10pcs cherry tomato
69 cal 1 wheat bread
31 cal 1 cup brocoli
190 cal 2 apples

320 cal @2am

69 cal 50g beans @5am

69 cal wheat bread
101 cal egg scrambled
155 cal 250 ml milk

325 cal @730am

2106 cal total nov 19••••••••••••••••••••


nov20 11-3, 4-6pm sleep

25 cal 40ml whole milk
166 cal 150g brown rice
4 cal 1/2 cup lettuce
123 cal 1pc grilled fish

318 cal @815pm

124 cal 2 oranges
105 cal 1 banana
294 cal 1 cup fried chicken

523 @1140pm

310 cal 5 oranges
71 cal 1 hotdog sandwich

381 @115am

50g beans @210am



that is what i ate for last three days...as long it within ur caloric intake per day and its healthy there is nothing wrong with that...diabetes will be the biggest concern...enjoy your fat loss and toning regimen...eat healthy and sleep well..goodluck i still keep my 6 packs even with a 1800-2000 calorie per day...eat clean eat smart and eat healthy