When you’re dieting for weight loss, the rich dietary fiber in some fruits can help you feel full within low calorie counts. Among the wide variety of stone fruits, fleshy fruits and berries, however, the worst fruits carry higher-than-normal calories from fat and sugar. For comparison, an apple has 72 calories, an orange has 64 calories and a banana has 105 calories. These whole fruits have less than 1 gram of fat and about 13 grams of sugar per serving, according to the USDA Nutrient Database. However, processed fruits typically add sugar and calories, while juices have higher amounts of these nutrients than whole fruits. Avoid these options, as well as high-fat fruits when you want to lose weight.
Although sometimes categorized as a vegetable, avocados are actually a high-fat fruits, with 26 grams of fat compared to an apple’s zero fat grams. For this reason, the USDA recommends 1-ounce servings, or about 1/6 of a fruit. If you can stick to that portion, you’ll take in 47 calories. If you eat half an avocado, you’ll get 141 calories. In either case, half an apple, with 36 calories, will better promote weight loss.
You may not consider coconut a fruit, but this fruit of the coconut palm tree is not a botanical nut. Coconut flesh is usually dried and sometimes sweetened. Sugar content aside, the high fat in coconut will not help you lose weight, even if you eat it in small quantities. While dieting, avoid one of the worst fruits for fat, with 1 cup of coconut delivering 33 grams of fat and 466 calories, according to the USDA.
Among dried fruits, dates represent the worst fruit choice you can make when trying to lose weight. The American Dietetic Association says that the concentrated nature of dates’ nutrient content, including sugar, makes portion control crucial. Better yet, avoid even a fraction of the 113 grams of sugar and 502 calories in 1 cup of dried dates. Even quarter-cup of raisins, with 109 calories, is still a higher-calorie fruit choice to avoid during weight loss.
Processed fruits typically add sugar and calories that threaten weight loss. If you must eat canned items, avoid the worst fruits packed in heavy syrup, suggests the American Diabetes Association. This includes canned pears, which have 197 calories in 1 cup. To lose weight, choose pears or other fruits canned in light syrup, with 124 calories per cup. Similarly, 1 cup of frozen sweetened strawberries contain 245 calories, while 1 cup of fresh or frozen unsweetened strawberries have only 53 calories.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.