Fruits that can promote weight gain are those that contain the most fat and fructose, especially when consumed in large quantities or when combined with other caloric foods, but despite this, these fruits are rich in vitamins and minerals essential to the body.
For this reason, the fruits mentioned below, with the exception of fruit in syrup, can be included in a balanced diet to lose, increase or maintain weight, being the result variable according to the amount consumed.It is important to mention that any fruit consumed in excess can promote weight gain.
- Avocado is a fruit rich in good monounsaturated fats.
- Vitamins C.
- E and K and minerals such as potassium and magnesium.
- Every 4 tablespoons of avocado provides about 90 calories.
This fruit offers several health benefits as it helps improve intestinal transit, control sugar levels, care for the heart and keep skin and hair healthy, and can be used both to lose weight when consuming small amounts, and to increase it.
How to eat: To consume avocado without gaining weight, it is recommended to consume a maximum of 2 tablespoons per day, which can be included in salads, in the form of guacamole, in vitamins or desserts.can be combined with other fruits and consumed more frequently and in greater quantities.
Coconut pulp, 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, with 100 grams of pulp containing around 406 calories, or nearly 1/4 of the calories that should be consumed daily.
This fruit offers several health benefits and is rich in fiber, in addition to increasing the feeling of satiety and improving intestinal function.Coconut also helps maintain heart health, strengthen the immune system and replenish the body’s minerals.
How to consume: Coconut should be consumed in moderation and in small portions, it is recommended to consume no more than 2 tablespoons (30 ml) of coconut oil or 2 tablespoons of coconut zest or 1/2 cup of coconut milk or 30 g of coconut pulp a day to obtain its benefits and avoid weight gain.If you want to gain weight, portions may be increased for greater caloric intake.
Aca is a super antioxidant fruit that helps improve the immune system, prevents aging and provides energy, but is also very caloric, especially when its pulp is added with sugar, guarana syrup or other products used to enhance its flavor.
In approximately 100 grams of frozen acai pulp without added sugar, there are approximately 58 calories and 6.2 grams of carbohydrates.
How to consume: Aca should be consumed in small amounts and avoid adding industrialized products, such as condensed milk, for example, because despite the improvement in taste, it increases blood sugar and promotes weight gain.
Grapes are a carbohydrate-rich fruit with a moderate glycemic index, especially red grapes, meaning that their overconsumption can promote an increase in blood sugar levels.In terms of calories, 100 grams provide about 50 calories.
This fruit is rich in resveratrol, a powerful antioxidant found in your skin and can be useful for preventing cancer and cardiovascular disease.
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 a food, since the consumption of the whole bunch has many calories and favors 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 are almost two slices of white bread.
Banana is a hydrate-rich fruit, 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 gut because it is rich in fiber.
Ideally, eat 1 banana a day to get its benefits and avoid weight gain.
How to eat: To consume the banana without fattening is 1 small banana or 1/2 if it is very large, it can also be consumed in different ways, for example 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 flax and some dried fruit, or they can also be eaten for dessert or with a protein.
An average unit of persimmon contains approximately 80 kcal and 20 g of carbohydrates, and is also a danger to weight loss when consumed in excess.
How to consume: To taste the persimmon, it is ideal to prefer medium or small fruits and also consume the skin, which is the part of the fruit rich in fiber, important to keep the blood sugar stable and reduce the stimulus of fat production.
Fig is a fruit with excellent digestive properties for containing a large amount of fiber, which improves intestinal transit, and by the presence of the substance cradine, however, 100 grams of this fruit provide 10.2 grams of carbohydrates and 41 calories and, therefore, its excessive consumption can favor weight gain.
How to consume: The ideal amount of fig to consume is 2 medical units, it is recommended to consume it fresh and not dry.
Mango is a rich fruit, has 15 grams of carbohydrates and 60 calories in 100 grams of this fruit, in addition to being rich in vitamins and minerals, mango offers various health benefits, helping to improve intestinal health, laughing at antioxidants, helps improve the immune system because it is rich in vitamin C and promotes visual health , skin and hair.
How to eat: The right serving to eat this fruit is 1/2 cup or 1/2 small unit of mango or 1/4 large mango.
It is also important to be careful with dried fruits, such as raisins, nuts, rabbits, among others, these fruits are dehydrated and have a higher glycemic index, promoting an increase in blood sugar, in addition to being high in calories.
Despite this, some studies indicate that nuts may contain 3 times more micronutrients than fresh fruit, in addition to being rich in insoluble fiber, favoring the functioning of the intestine.
How to consume: Consumption should be done in small amounts and combined with the consumption of good fats or proteins, such as yogurt or milk, for example, to prevent blood sugar from becoming higher.
Fruit in syrup usually contains twice or triple calories than fresh fruit, as syrup is usually composed of sugar, which increases calories in foods, so in a diet to lose weight it is important to avoid eating this type of fruit.
It is important to consume at least 2 or 3 units of fruit a day, preferably by varying the fruits consumed by the different nutrients to be absorbed.To help with the diet, see also 10 weight-lossy fruits.