As a dietitian, I regularly collaborate with personal trainers and other health professionals to optimize my patients' health and fitness.
Our discussions frequently focus on various food sources, such as fruits and vegetables, and their role in weight loss.
Many people mistakenly believe that a diet high in fruit is highly effective for weight loss, simply because fruits are part of the recommended five servings a day.
However, it's crucial to be selective about the fruits consumed, as there is substantial research supporting this caution.
Quick Summary
- To effectively lose weight, it's important to be selective about fruit consumption, as some types, like canned fruit, dried fruit, bananas, mangos, and avocados, can hinder weight loss efforts due to high sugar and calorie content.
- Canned and dried fruits are particularly high in calories and simple carbohydrates, leading to blood sugar spikes similar to those caused by candy bars.
- According to the National Institute of Health, high fructose concentrations in some fruits are linked to metabolic disorders and can promote obesity through de novo lipogenesis.
- In my view, understanding the nutritional profile of fruits is key to making informed choices that align with weight loss goals, emphasizing the importance of balance and moderation.
5 Fruits To Avoid For Weight Loss
Despite usually being low in energy density, certain fruits should be limited when trying to burn fat.
These include fruits with high concentrations of fructose, such as fruit juices, as, according to the National Institute of Health, high fructose concentrations are associated with many metabolic disorders and can promote obesity through de novo lipogenesis [1].
I advise caution with the following fruits that may not aid in weight loss and could potentially affect your digestive health due to their high concentration of simple carbohydrates.
1. Canned Fruit
Most canned fruit is stored in a liquid to stop the fruit from drying out. That liquid has added sugars making these very high-calorie foods.
“A 15-ounce can with light syrup contains about the same volume of peaches (10 ounces) and a little over 1/2 cup of syrup, tacking on about 85 calories.”
- Carrie Madormo, RN, tasteofhome.com
2. Dried Fruit
These are also high-calorie sweet treats. The drying process breaks down the sugar, which turns them into simple carbohydrates that cause blood sugar spikes. Look at dried fruit the same way you would look at a candy bar.
3. Banana
Yes, while bananas are generally classed as healthy, eating them in large quantities won’t help you lose the flabby stuff. According to Harvard School of Public Health (HSPH), a medium-sized banana will have over 100 calories and lots of simple carbs [2].
4. Mango
Mangos have a very high sugar content, and that means adding more calories from simple carbs to your diet. According to WebMed, a typical mango contains over 40 grams of sugar, which is high when compared to other fruits [3].
5. Avocado
One cup or about 100 grams of avocado contains 160 calories. Even though there are plenty of healthy fats in these fruits, eating large quantities won't do much for your weight loss efforts.
Why Is It Bad For Losing Weight?
Most fruits, high in calories and sugar, aren't great for weight loss. Cutting down on calories and avoiding calorie-rich foods is key. Take a medium apple: it packs 95 calories, mostly from 25 grams of carbs, including 19 grams of sugar.
According to WebMed, this sugar, a simple carb, tends to fuel hunger instead of suppressing it [4].
Before embarking on a weight loss journey, I recommend adopting a healthy lifestyle that includes mindful eating, regular exercise, and a balanced diet. While fruits contain calories and sugars, they are also rich in essential vitamins, minerals, and fiber, contributing to overall health.
However, overindulging in high-sugar fruits can lead to weight gain. So, it's wise to practice portion control and opt for low-sugar fruits to support your weight loss goals.
What you’ll experience is blood sugar spikes and snacking on more sugary fruit, making it very difficult to succeed with weight loss.
Are There Any Good Options For Weight Loss?
First up, I would suggest adding super healthy strawberries and raspberries to your meal plans as, according to WebMed, they are packed with fiber [5].
And if you add nuts and whole grains to the serving, then you can balance the simple carbs as well.
And don’t shy away from eating more tomatoes. Although considered a vegetable because of the savory taste, this low-fat fruit has also been linked to increased carnitine production, which can boost fat burning process.
And if you’re trying to lose weight in the shortest possible time, then I’d advise you to consider adding fat burners to your supplement stack.
FAQs
Do Bananas Make You Fat?
Yes, bananas can make you fat because they are a high-calorie food. While they can help to make you feel full for longer, regularly eating bananas won’t help with weight loss efforts.
Should You Avoid All Fruit On A Weight Loss Diet?
No, you shouldn’t avoid all fruits on a weight loss diet. Nutrient and vitamin-dense berries have significant health benefits that balance the sugar and simple carbs contained in them. Just don’t pile on too many of them as you plan your weight loss meals.
What Is the Most Unhealthy Fruit?
The most unhealthy fruit, in terms of sugar and calorie content, is often considered to be the durian. Known for its strong odor, durian is also high in sugars and calories, which can be detrimental in excessive consumption.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
- https://www.hsph.harvard.edu/nutritionsource/food-features/bananas/
- https://www.webmd.com/diet/ss/slideshow-fruit-sugar
- https://www.webmd.com/diet/whats-the-difference-between-good-and-bad-carbs
- https://www.webmd.com/cholesterol-management/features/fiber-groceries
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