If you want to maximize your muscle and minimize body fat, then eliminate fruit and dairy from your diet. Before explaining why, please understand that fruit is very healthy and high in vitamins, minerals, and fiber. So, if you are simply a person conscious about your health but are not overly concerned about maximizing muscle and minimizing body fat, then by all means eat some fruit.
But if you are serious about maximizing your muscle and minimizing body fat, eliminate fruit, and here is why: Fruit contains fructose, a simple sugar that is easily converted to body fat. In digestion, food passes from the stomach to the intestines to the liver and finally to the bloodstream. Because of fructose’s molecular structure, the liver readily converts it into a long chain triglyceride (a fat). Therefore, a majority of the fruit you eat can ultimately end up as body fat on your physique. (1)
You will notice incredible differences when you eliminate fruits and fruit juices from your diet. Eliminating fruit in favor of natural complex carbohydrates (yams, oatmeal, rice, potatoes, etc), which are also high in vitamins, minerals, and fiber, will help you become leaner and more muscular. It should also be noted that fibrous vegetables (broccoli, asparagus, cauliflower, etc) are also rich in vitamins, minerals, water, fiber, and should be included in your diet plan. (1)
Dairy products should be avoided too because they contain lactose, a simple sugar. In addition, dairy products are typically high in fat. Both simple sugars and fat are easily converted to body fat.
The nutrition plan that will yield the most results in your effort to maximize muscle and minimize body fat is several meals throughout the day that include a complete protein (lean meat), a starchy complex carbohydrate and a fibrous carbohydrate. Try this and eliminate fruit and dairy for 30 days and you will be amazed at the results.
(1) www.parrillo.com sports nutrition guide