There are 12 fruits that will make you fat. You should avoid them as they can lead to long-term weight gain. Fruits are a great source of vitamins and minerals that your body needs for better health. But eating too much of these fruits can get you fatter. So, what are these 12 fruits that will make you fat? Take a look in this article to find out!
12 Supposedly Healthy Foods That Could Be Making You Fat
Eating healthy can be tough for many of us.
You must resist the urge to eat the meals that you are aware are bad for you and concentrate instead on consuming them.
Additionally, losing weight is one of the key motivations for eating healthily, at least for many of us.
All that fat ought to melt away if those awful, unhealthy meals are avoided, right?
If if everything were that easy…
You know, there is a great difference between foods that may be beneficial for you and those that make it simpler to lose weight. For example, foods that may be healthy for you contain vitamins, minerals, “good” fats, fiber, antioxidants, etc.
Sometimes they are identical, like with many vegetables, but there are also numerous items that are advertised as healthy but actually include a lot of calories, making it difficult to lose weight.
A diet centered on these purportedly “healthy” foods may also cause you to gain weight since you are inadvertently consuming too many calories.
I’m going to go over 12 of the most popular ‘healthy’ meals (and drinks) that, if you’re not careful, can make you fat in order to assist you in making better decisions.
1) Nuts
Nuts are often seen as a great ‘power’ food.
They don’t need to be prepared, are simple to eat, have a fair amount of protein, and are rich in good fats.
You only need to toss them into a bowl and get started.
Nuts unfortunately include a lot of calories as well!
You will consume approximately 200 calories from just one ounce of nuts.
This is merely a handful, so you can see how easily nuts can be consumed in excess.
The same is true for peanut butter, which has about 190 calories in just 2 tablespoons.
2) Dried Fruits
We are often advised to eat more fruits and vegetables in our diets.
Dried fruits would therefore be a sensible, healthy eating option.
They have all the nutrients of actual fruit but have been reduced to bite-sized pieces.
This makes them very simple to sit there and munch on—possibly too simple…
Yes, it doesn’t take much to consume a whole bag of these items and hundreds of thousands of calories in the process.
Imagine consuming eight apples at once. It would simply not occur. But with dried fruit, this is a definite possibility.
Because of this, I advise sticking with fresh, un-dried fruits.
3) 100% Natural Fruit Juice
Fruit juice is simple to conceive of as a nutritious meal alternative, much like dried fruit.
And while this is true in many aspects, it still does not make it a viable alternative for fat loss.
Fruit juice basically has the same nutritional profile as fruit, but without any of the fiber.
Fiber helps prevent an excessive rise in insulin levels by slowing the release of sugar into the bloodstream.
Furthermore, fruit juice is very easy to consume in large quantities rapidly and without actually full you up, making it possible to consume an excessive amount of sugar in a single serving.
4) Flavored Water
Another item that most of us need to drink more of is water.
But the issue is that plain water might grow a little monotonous.
It lacks flavor, which can make it challenging to consume enough fluids every day.
Flavored water offers an apparently healthy, yet tasty alternative to regular water.
According to its advertising, it tastes and contains a lot of vitamins just like water.
The issue is that most flavored water also has a high calorie content.
So, really, it isn’t like drinking water at all; more like buying craftily marketed soda in disguise.
This ought to be avoided whenever feasible, unless you get the zero-calorie varieties.
5) Tuna Salad
Tuna is a terrific, healthful option, especially for packed lunches, despite its mercury content.
It is inexpensive, abundant in protein, and contains little fat and carbohydrate.
Unfortunately, adding a few spoonfuls of mayo makes a huge difference!
The amount of fat and calories are both greatly increased when a lot of mayo is added to tuna.
In comparison, a can of tuna has about half as many calories as one tablespoon of mayo, which has around 100!
Due to this, it is really simple to take many more calories than you may realize.
Therefore, if you’re going to consume tuna salad, choose to use less mayo or switch to the low-fat or fat-free variety.
6) Smoothies
Fruit smoothies are pretty ubiquitous these day.
They are offered at juice bars and come with all the hallmarks of a healthful food.
However, the issue is that smoothies frequently contain other ingredients that increase the calorie content.
Ice cream, sorbet, peanut butter, chocolate, whole milk, and a lot of blended fruit—all of which have plenty of calories—are common ingredients in smoothies.
Consequently, a medium smoothie might easily have more than 500 calories in it!
I advise preparing your own smoothies, starting with whey protein as a base, and then adding fruit for flavor and ice for volume to cut down on calories.
7) Avocados
Similar to nuts, avocados are a popular superfood that we are usually advised to consume more of.
They are high in fiber, have a lot of monounsaturated fats, and have more potassium than bananas.
They taste fantastic and are quite simple to eat (especially as guacamole).
They are extremely calorie dense because they are mostly made of fat, which is an issue.
Yes, a single avocado contains more than 300 calories and close to 30 grams of fat.
Therefore, while include them in your diet can be beneficial, it’s important to eat them in moderation.
8) Granola Bars
Granola in its raw form is pretty healthy.
a satiating food item with a lot of complex carbs and high fiber.
The issue is that not all granola products are created equal, and many mass-produced varieties are laden with added sugar and oil.
Because of this, they have a lot more calories than conventional granola and are much simpler to overeat.
It is actually very simple to consume more than one (or perhaps half the box) of numerous small granola bars in a single sitting because they typically comprise about 200 calories.
9) Trail Mix
Most likely, when you think about trail mix, you picture healthy pursuits like hiking.
It’s true that trail mix is advertised as an energizing snack full of healthy ingredients like nuts and dried fruits.
However, as I’ve mentioned before, dried fruits and nuts both have an unexpectedly high caloric content.
As a result, even though trail mix is incredibly high in energy, most people do not actually require this.
Energy is really just calories, so if you’re attempting to lose weight, you should probably stay away from this one completely.
10) Coconut Water
This is a brand-new, healthy beverage alternative that has gained a lot of popularity recently.
Coconut water is extremely hydrating and cooling, high in potassium, and low in salt.
You must keep in mind that coconut water isn’t just water, just like with other flavored water selections.
If you start using it as your main source of water, the calories in each container—roughly 60—can pile up rapidly.
It’s okay to include them in your diet, but don’t go overboard and believe you can consume these continuously without gaining weight.
11) Cheese
Cheese has grown to be considered a healthy snack choice in recent years, mainly as a result of the low-carb diet craze.
Cheese is also not bad; it tastes excellent, contains calcium, and has a respectable quantity of protein.
Unfortunately, it shares the same problem as nuts in that each serving has a lot of calories.
Yes, 1 oz of cheese typically has less than 200 calories, the majority of which come from fat.
12) Gluten-Free Junk Food
The biggest health food craze at the moment is definitely gluten-free.
You could notice a variety of items advertised as “gluten-free” if you browse in your neighborhood grocery.
Yes, even items that wouldn’t normally contain gluten…
The fact is that only because something is gluten-free does not automatically imply that it has few calories (or even healthy).
Although this warrants a separate post, suffice it to say that being gluten-free in and of itself doesn’t actually signify much.
Lots of junk foods now have gluten-free versions which are just as bad for you – full of refined carbs, sugars, and chemicals – so don’t be tricked by this new marketing craze and instead look at the label before making any decisions.
12 Healthy Foods and Drinks That Can Make You Fat
Superfoods contain potent macro mixes and are nutrient dense. But eating a lot of complex carbs and good fats might quickly make you gain weight. Check out which foods you should avoid.
1. Avocado
Avocado is everywhere, and rightfully so. It’s a superfood. Each fruit is packed with 10 grams of fiber and more than twice the potassium of a banana. Avocado has been shown to lower cholesterol levels, reduce cancer and diabetes risk, and improve skin health. The drawback: Due to its high-fat content (heart-healthy monounsaturated fat is still fat) and the heavy praise avocado receives for its health benefits, it’s all too easy to go overboard.
“While they’re packed with more than 20 vitamins and minerals, avocados are still calorically dense,” says Tanya Zuckerbrot, R.D., author of The Miracle Carb Diet. “Use moderation when adding them to your salads, sandwiches, and anything else.”
2. Nuts
You can always find a variety of nuts and people eating them like popcorn if you attend a sporting event or hang out at a neighborhood pub. It is the epitome of good turned bad. Nuts are a great source of heart-healthy fats, just like avocado. Lean, however, is not always a sign of health. You’ve consumed a lot of calories after a few beers and a few handfuls of nuts.
Depending on the type of nut you choose, Zuckerbrot notes that a serving size of 1 ounce of nuts has 135 calories. If you had to choose between 12 cashews and 22 almonds, which would you prefer?
3. Protein Bars
Protein is beneficial, right? Sure enough, it is. But not if it’s loaded with the ab-killing substances sugar and fat. You’re using protein bars: Keep them for times of need, such as when traveling or on a long trip, and in those situations, eat half the serving size at a time. Rule 2 is to shop wisely. Choose a bar with less sugar or go for a ready-to-drink (RTD) substitute. When compared to bars, these items typically have 100 fewer calories and 50 percent less fat and sugar.
4. Granola and Trail Mix
Whole-grain, high-fiber combinations should make excellent on-the-go snacks, in principle. The issue is that they are frequently adorned with components like honey, dried fruit, seeds, and chocolate; also, it might be challenging to adhere to the recommended portion size. One quarter cup, or roughly 4 tablespoons, of granola is one serving, which is insufficient to keep you satisfied until lunch, according to Zuckerbrot. Plan of attack: Once more, keep these quick meals for those times when you’re pressed for time and choose a simple mix that is sold in a bag with one serving.
5. Dried Fruit
Reduce all the vitamins, minerals, and antioxidants from multiple servings of fruit to something that is quite simple to eat. Great, isn’t that right? Well, these tiny fruit treats are frequently laden with added sugar, and eating an entire bag of them is not unusual. Opt for something fresh. According to Zuckerbrot, two tablespoons of dried cranberries or raisins have the same number of calories as one cup of fresh raspberries or eleven-fourths of a cup of strawberries.
6. Chocolate
Polyphenols, which are found in high-cocoa chocolate, have been shown in studies to help keep blood vessels dilated and decrease blood pressure. But before you start eating the dark treats every day, keep in mind that chocolate also contains sugar and saturated fat. “You could believe it to be heart-healthy, which it can be if used in moderation. But if you overdo it, you’ll consume loads of calories that can make you gain weight, which is not at all heart healthy, according to Zuckerbrot. Choose smaller packages against the temptation of larger bars by looking for brands with the highest cocoa content.
7. Gluten-Free Foods
You can be lured to gluten-free versions of pizza, pasta, and pancake mix even if you don’t have a wheat allergy since they simply sound healthier. However, as Zuckerbrot points out, “many gluten-free items actually have more calories than equivalent versions that contain gluten.” “Manufacturers utilize components like cornstarch and brown rice flour to replicate the texture and flavor of gluten, but these substitutes are more calorie-dense than the originals.” The best course of action is to limit yourself to entire, naturally gluten-free meals like quinoa.
8. Nutrition Waters
The boost you experience after downing a vitamin-enhanced beverage comes more from sugar than it does from a slew of B vitamins and electrolytes. These tricked-out thirst quenchers might promise magical powers, like curing the worst hangover of your life or helping you stay focused at work on a Friday afternoon. Some 20-ounce bottles of the sweet stuff come with more than 30 grams of it.
And just as your body absorbs nutrients from actual food more effectively than it does pills, the vitamins and minerals added to these rainbow elixirs do the same. Get your nutrition from meals, and stay hydrated with pure water to avoid consuming calories, advises Zuckerbrot.
9. Smoothies
When ordering a blended drink at a juice bar, it’s all too simple to receive a stomach-churning concoction. Slurping down 600 to 1,000 calories (or more) is a simple because to enormous cup sizes—we’ve seen smoothies as big as 32 and 40 ounces—and dessert-like components like peanut butter, cocoa, actual coconut milk, and sherbet. Make your own cocktail at home instead. For an increase in protein and a rich, creamy texture, Zuckerbrot suggests combining yogurt with ice, a serving and a half of fruit.
10. Tuna
In its purest form, tuna is a wise choice and one of the most cost-effective ways to eat well. Less than 200 calories, 1 gram of fat, and 42 grams of protein for developing muscle can all be found in one can. However, when you make your tuna into tuna salad, things start to go south. Mayonnaise adds 10 grams of fat and 90 additional calories per tablespoon. Instead, choose low-fat or fat-free mayo, advises Zuckerbrot. “Serve your sandwich open-faced on just one slice of bread to further save calories. Put that portion of tuna salad over a green salad for even better results.
11. Coffee Drinks
Although only 5 calories are contained in a cup of black coffee, it can be difficult to consume the substance undiluted. We know you’re wise enough to avoid whipped cream-topped, fattening frappuccinos, but even seemingly healthy espresso and milk concoctions may pack a calorie punch if you’re not careful. For instance, a 20-ounce latte made with whole milk contains 15 grams of fat and roughly 300 calories before sugar.
Zuckerbrot advises substituting a small amount of cream for the whole cup of milk used in lattes if you want to bring lightness to a powerful coffee. “Choose non-nutritive sweeteners and sugar-free syrups if you need something sweet.”
12. Flavored Greek Yogurt
We understand that because Greek yogurt has a tangy flavor, it can be tempting to choose a sweeter kind (there are dozens of flavor combos to pick from, after all). However, a 6-ounce container of blueberry Greek yogurt contains about 16 grams of sugar, which is half the daily recommended amount. Your best option, according to Zuckerbrot, is to stick with plain, fat-free Greek yogurt and add your own fruit.
These 12 Fruits Can Help You Lose Weight
Fruits are sweet, hydrating, and juicy. They also include natural sugars, are strong in fiber, and aid in preventing cravings. But does consuming fruit actually aid with weight loss?
Fruit consumption each day can help stop weight gain.
- Fruits add bulk to our diets and do not provide many calories
- Eat five serving of fruits every day and opt for different colours
- Increasing daily intake of fruits can prevent weight-gain
Fruits are sweet, hydrating, and juicy. They also include natural sugars, are strong in fiber, and aid in preventing cravings. Although you may have be aware that you should eat a variety of fruits, not all fruits are created equal in terms of their nutritional content. Some fruits have more pectin and fiber than others. Both are effective natural fat burners that can increase metabolism and promote weight loss. They also have a low fat and calorie count and are rich in vitamins, minerals, and antioxidants. But does consuming fruit actually aid with weight loss?
“You don’t have to eat less in order to lose weight; you just need to consume less calories. Fruits are a good source of bulk and few calories for our meals. They can be substituted for high-calorie meals in our diet to increase feelings of fullness and satisfaction while consuming less calories. For instance, if we include fruits like peaches, strawberries, and apples in our breakfast cereals, we can reduce the amount of cereal we eat and so cut back on calories without being hungry. Fruits can also be utilized in place of foods with a high glycemic index in our diet, which can aid in weight loss.
Dr. Gargi Sharma, a weight loss consultant in New Delhi, advises choosing fruits of various colors and aiming to eat five servings of fruit each day.
According to recent research from Harvard University, even if you continue to consume the same number of calories, increasing your daily fruit intake can prevent weight gain. The flavonoids found in fruits are thought to be the source of all the health advantages associated with eating them. Fruits and vegetables contain a group of phytonutrients called flavonoids that give them color.
They have strong anti-inflammatory and antioxidant effects. Fruits get a poor rap due to their sugar content, yet they are wonderful for losing weight since they can help you limit your calorie consumption. If you want to reduce weight, Dr. Gargi Sharma recommends specific foods that you absolutely must include in your diet.
Watermelon: This sweet fruit keeps you hydrated and only has 30 calories per 100 grams. It contains a lot of the amino acid arginine, which aids in fat burning.
Guava: They have a low glycemic index, are high in fiber, and guard against constipation. Additionally, they stimulate the metabolism, which aids in weight loss.
Pear: Pears are the ideal fruit for weight loss since they are a high source of vitamin C. Due to its high fiber content and slow digestion, it keeps you fuller for longer. Additionally, pears are thought to lower cholesterol levels.
Oranges: This fruit is low in calories and high in nutrients, so add some zing to your diet. Only 47 calories per 100 grams are present in oranges. Oranges are regarded as negative calorie fruits since they have fewer calories than what your body needs to burn them. You just burn more calories than you consume.
Blueberries:Blueberries, which are frequently referred to as “superfoods,” are loaded with antioxidants and aid in increasing metabolic rate. Regular consumption is also known to lower cholesterol, hypertension, and insulin resistance.
Strawberries: These lovely berries promote the synthesis of the hormones leptin and adiponectin, which increase metabolism.
Peaches: Since water makes up 89 percent of their weight, they are highly filling. They aid in alleviating hunger since they are high in fiber.
You may also consider several other fruits which help in losing weight.
Apples: Apples are considered to be low in calories and high in fiber. They are considered to be good for weight loss, Apples are also very filling; hence we eat fewer amounts of other foods during the course of the day. It is also said that apples should be consumed whole, instead of juice, for better result.
Plums: Plums are low in calories, but have good amount of minerals (Potassium, Manganese) and vitamins like A, C and K. Plums contain phenols, a type of phytonutrient, which are strong antioxidants.
Kiwi: Kiwis are extremely nutrient-dense foods, and their high fiber and low calorie counts help people lose weight. Kiwis are a great source of fiber, vitamin C, and vitamin E. Kiwi can aid in other weight loss benefits like blood sugar control, improved cholesterol, and others, according to studies.
Avocados: Avocados are calorie-dense fruits grown in warm climates. The fat content in avocados is considered healthy, which helps in promoting weight loss. Avocados are a great source of vitamins, minerals, healthy fats and fiber. Some studies have found that eating avocados can increase feelings of fullness and decrease appetite.
Apricots: Apricots are rich in nutrients like vitamin A and C, as per USDA. They are also enriched with calcium, magnesium and potassium. This fuzzy and furry fruit contains very less amount of calories, which make them excellent addition to one’s weight loss diet. It can fill one’s appetite for several hours that helps in keeping check on hunger and cravings.