It’s not that fruits aren’t allowed on Phase 3. It’s not a rule, but you may have seen this written out in my free comprehensive guide to Phase 3. It’s just that whole normal servings of fruit have a fair amount of both carbs and sugar (in the form of fructose) and this could present a problem with stabilization for some, and certain fruits, like apples for instance – 1 large apple has about 32g of total carbs, and of that 24g is sugar.
Even blueberries which are considered low sugar being a berry, once I calculate the macros based on weight in grams and match the serving size in weight with apple, it’s almost the same:
So what this means is not that you can’t have any fruit on Phase 3, but that now that your overall calorie intake is higher than on Phase 2, it’s a wise idea to use fruits only in small amounts if you do, initially. This is what we do in the P3toLife program – we utilize things like ¼ cup of apple, which is only like ¼ of an apple, in a recipe, or ½ cup of strawberries. This ensures that the complete meals you eat are still low carb and your total daily totals fall within low carb limits.
It’s often hard to find recipes that utilize fruits in this way – many diets either don’t use fruit at all really or use them in larger quantities. In P3toLife they are specially designed to have those small amounts, which add a lot of flavor and texture while keeping the overall macros balanced for this phase.
So for you without P3toLife, you can try utilizing fruits in these small quantities as well!
