The calorie content of high-sugar fruits can quickly add up.
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Fruits may seem like the perfect foods for a diet, because they are full of vitamins and minerals and are completely natural, but be warned. Eating too much fruit will make you fat. Despite the fact that fruit is beneficial for health and the United States Department of Agriculture recommends eating several servings per day, overdoing it will lead to weight gain.
Calories in Versus Calories Out
Calorie balance is crucial when it comes to losing, maintaining or gaining weight. If you're over-consuming calories, you will put on fat. It takes a calorie deficit of around 3,500 to lose one pound and a surplus of 3,500 to put on one pound. If adding fruit to your current diet means you will be eating too many calories, you will get fatter, regardless of the health benefits fruit offers. The United States Department of Agriculture recommends women to eat 1ВЅ to two cups per day and men to eat two cups per day
Fruit Versus Other Foods
The main advantage most fruits have in terms of weight loss or weight maintenance is that they have a low-energy density. This means you can eat a relatively large volume of fruit for a low number of calories. Per ВЅ-cup serving, apples have approximately 29 calories, cantaloupe has 27 calories, grapes have 31 calories, watermelon has 23 calories and strawberries have 25. Compare this to 80 calories in ВЅ cup of cooked oatmeal, 108 calories in the same amount of dry brown rice or 190 calories in a two tablespoons of peanut butter.
Not all fruits are so diet-friendly and some pack a lot more sugar and calories than others. Bananas, grapefruit and mango are all a lot higher in calories -- in some cases containing double the calories of other lower-sugar fruits. Dried fruit also tends to be much higher in calories as all the water has been removed, thereby concentrating the sugar. Fruit juices are one of the worst offenders of all, as they are high in sugar and calories, are easy to over-consume and contain virtually no fiber.
Stick to two servings of fruit per day, advises nutritionist Dr. Jonny Bowden. Choose low-sugar, high-fiber fruits like berries, apples and grapefruit and avoid fruit juice entirely. Count your calories to make sure you're not over-eating and if you've started gaining fat and are eating a lot of fruit, switch some of your fruit servings to non-starchy vegetables, such as broccoli, cabbage, onions, peppers, mushrooms or asparagus.