Table of contents:
- 1. Avocado
- 2. Coconut
- 3. Açaí
- 4. Grape
- 5. Banana
- 6. Persimmon
- 7. Fig
- 8. Manga
- 9. Dried fruits
- 10. Fruits in syrup
Fruits can be a he althy option for those looking to lose weight, especially when they help replace high-calorie snacks. However, some fruits can also have a lot of sugar, as in the case of grapes and persimmons, and have high amounts of fat, as in the case of avocados. Therefore, it is important that they be consumed in small amounts so as not to interfere with the weight loss process.
The fruits mentioned below, with the exception of fruit in syrup, can be included in a balanced diet to lose, increase or maintain weight, the result being obtained according to the amount consumed. It is important to mention that any fruit that is eaten in excess can promote weight gain.
Avocado is a fruit rich in good monounsaturated fats, vitamin C, E and K and minerals such as potassium and magnesium. Each 4 tablespoons of avocado provides about 90 calories.
This fruit provides several he alth benefits, as it helps to improve intestinal transit, control sugar levels, take care of the heart and maintain he althy skin and hair, and can be used both to lose weight, when if you consume small amounts, how to increase it.
How to consume: To consume avocados without gaining weight, it is recommended to eat a maximum of 2 spoons a day, and can be included in salads, in the form of guacamole, in vitamins or in desserts. If you want to gain weight, it can be combined with other fruits and consumed more often and in greater quantities.
The coconut flesh, which is the white part, is rich in fat, while coconut water is rich in carbohydrates and minerals, being a natural isotonic.Coconut is a caloric fruit, since 100 grams of pulp have about 406 calories, practically 1/4 of the calories that should be consumed daily.
This fruit provides several he alth benefits and is rich in fiber, in addition to increasing the feeling of satiety and improving intestinal functioning. Coconut also helps maintain heart he alth, strengthen the immune system, and help replenish the body's minerals.
How to consume: Coconut should be consumed in moderation and in small portions, it is recommended to consume a maximum of 2 tablespoons (30 mL) of coconut oil or 2 tablespoons of coconut shavings or 1/2 cup of coconut milk or 30 g of coconut pulp a day to get its benefits and prevent weight gain. In case you want to gain weight, the portions can be increased for a greater caloric intake.
Açaí is a super antioxidant fruit that helps to improve the immune system, prevent aging and provide energy, but it is also very caloric, especially when its pulp is added with sugar, guarana syrup or other products. used to improve its flavor.
In about 100 grams of frozen açaí pulp with no added sugar there are about 58 calories and 6.2 grams of carbohydrates.
How to consume: Açaí should be consumed in small quantities and avoid adding industrialized products, such as condensed milk, for example, because despite improving the taste, it increases blood sugar levels and favor weight gain.
The grape is a fruit rich in carbohydrates that have a moderate glycemic index, especially red grapes, that is, its consumption in excess can favor an increase in blood sugar. As for calories, 100 grams provide approximately 50 calories.
This fruit is rich in resveratrol, a powerful antioxidant that is present in its peel, and which may be useful in the prevention of cancer and cardiovascular diseases.
How to consume: Grapes should be consumed in small portions, it is recommended to consume 17 small units or 12 large units with skin to increase their fiber content.This is the ideal amount to consume this fruit as food, as the consumption of the whole bunch has a lot of calories and promotes weight gain. In addition, you should avoid consuming it in the form of juice, as it provides about 166 calories and 28 grams of carbohydrates, which corresponds to almost two slices of white bread.
Banana is a fruit rich in carbohydrates, containing in 100 grams about 21.8 grams of carbohydrates and 104 calories. This fruit is rich in potassium and magnesium, helping to prevent muscle cramps and reduce blood pressure. In addition, it helps to improve mood, as it is rich in tryptophan, and to regulate the intestines, as it is rich in fiber.
The ideal is to consume 1 banana a day to obtain its benefits and avoid weight gain.
How to consume: To be able to consume bananas without getting fat, the recommended portion is 1 small banana or 1/2 if it is very large.In addition, it can be consumed in different ways, such as with a little cinnamon, which acts as a thermogenic, or with 1 tablespoon of oats, which increases the amount of fiber consumed and helps control the amount of sugar in the blood..
In addition, bananas can also be combined with good fats, such as 1 tablespoon of peanut butter, chia or flaxseeds and a little bit of nuts, or consumed as a dessert or along with a protein.
An average unit of persimmon has about 80 kcal and 20 g of carbohydrates, and is also a danger to weight loss when consumed in excess.
How to consume: To enjoy persimmon, the ideal is to prefer medium or small fruits and also consume the peel, which is the part of the fruit richest in fiber, important to keep blood sugar stable and reduce the stimulation of fat production.
The fig is a fruit with excellent digestive properties, as it has a large amount of fiber, which improves intestinal transit, and due to the presence of the substance cradine. However, 100 grams of this fruit provides 10.2 grams of carbohydrates and 41 calories and, therefore, its consumption in excess can favor weight gain.
How to consume: The ideal amount of fig to be consumed is 2 medium units, and it is recommended to eat fresh and not dry.
Mango is a fruit rich in carbohydrates, having 15 grams of carbohydrates and 60 calories in 100 grams of this fruit, in addition to being rich in vitamins and minerals. Mango provides several he alth benefits, helping to improve intestinal he alth, it is rich in antioxidants, helps to improve the immune system, as it is rich in vitamin C, and promotes visual, skin and hair he alth.
How to consume: The proper portion to consume this fruit is 1/2 cup or 1/2 small mango unit or 1/4 large mango.
9. Dried fruits
It is also important to be careful with dried fruits, such as raisins, dried fruits, dried apricots, among others. These fruits are dehydrated and have a higher glycemic index, favoring an increase in blood sugar, in addition to being rich in calories.
Nevertheless, some studies indicate that dried fruit may contain 3 times more micronutrients than fresh fruit, in addition to being rich in insoluble fiber, favoring bowel function.
How to consume: Consumption should be done in small amounts and combined with consumption of good fats or proteins, such as yogurt or milk, for example, to prevent the blood sugar rise.
10. Fruits in syrup
Fruits in syrup usually have twice or triple the calories of fresh fruit, as the syrup is usually made with sugar, which greatly increases the calories of the food. In a diet plan to lose weight, it is important to avoid the consumption of this type of fruit.
It is important to consume at least 2 or 3 units of fruit per day, preferably varying the fruits consumed so various nutrients are absorbed. To help with the diet, see also 10 fruits that lose weight.