Fruits are good for your health and can help you lose weight, as they have a lot of fiber, vitamins, minerals, and natural chemicals that protect your body. But some fruits are better than others for weight loss, as they have more calories, sugar, or carbs, which can slow down your weight loss if you eat too much of them. Here are five fruits that you should not eat too much or avoid if you want to lose weight.
- Avocado: Avocado is a tasty and healthy fruit that has good fats, potassium, magnesium, and vitamin E. But it also has a lot of calories, with about 160 calories for every 100 grams1. This means that if you eat too much avocado, you will get more calories than you need and it will be harder for you to burn more calories than you eat. Avocado also has little fiber, which can make you feel less full. So it is better to eat avocado in small amounts and only have a quarter or half of a fruit a day.
- Coconut: Coconut is another fruit that has good fats, especially MCTs, which can make your metabolism and energy faster. But coconut also has a lot of calories and carbs, with about 354 calories and 15 grams of carbs for every 100 grams2. Coconut flesh, especially, is very thick and sweet, which can make you eat too much. Coconut water, on the other hand, has few calories and carbs, but also few fiber and nutrients. So it is better to choose fresh or frozen coconut in small amounts, and not eat canned or dried coconut, which may have extra sugar or chemicals.
- Dried fruits: Dried fruits are fruits that have been dried to take out their water, which makes their nutrients, but also their calories, sugar, and carbs, stronger. For example, 100 grams of raisins have about 299 calories and 79 grams of carbs, while 100 grams of grapes have only 69 calories and 18 grams of carbs3. Dried fruits also have less water and fiber, which can make them less satisfying and more likely to make your blood sugar go up. So it is better to eat dried fruits in small amounts, and pick ones that have no sugar or chemicals added. You can also eat them with nuts, seeds, or yogurt to make them better for your blood sugar and hunger.
- Fruit juice: Fruit juice is a liquid made from fruits, which may or may not have pulp, skin, or seeds. Fruit juice can be an easy way to get more vitamins and minerals from fruits, but it also has some problems for weight loss. First, fruit juice has a lot of calories and sugar, but little fiber and other nutrients that are in the whole fruit. For example, 100 ml of orange juice has about 45 calories and 10 grams of sugar, while 100 grams of orange has only 47 calories and 9 grams of sugar, but also 2 grams of fiber and more vitamin C4. Second, fruit juice is less filling and more quickly digested than whole fruits, which can make you eat more and feel hungry. So it is better to eat whole fruits instead of drinking fruit juice, or only have one small glass a day and mix it with water or fizzy water.
- Canned fruits: Canned fruits are fruits that have been kept in cans, jars, or other containers, usually with extra sugar, syrup, juice, or water. Canned fruits can be a handy and lasting way to enjoy fruits, but they are not good for weight loss. Canned fruits are often high in calories and sugar, but low in fiber and nutrients, as the canning process can ruin some of the vitamins and natural chemicals in the fruits. For example, 100 grams of canned peaches in syrup have about 77 calories and 19 grams of sugar, while 100 grams of fresh peaches have only 39 calories and 9 grams of sugar. Canned fruits are also less satisfying and more likely to cause teeth problems than fresh fruits. So it is better to eat fresh or frozen fruits instead of canned fruits, or pick canned fruits that are in water or their own juice, and wash them before eating.
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