High-fiber foods like fruits and vegetables are popular for weight loss. However, not all fruits are ideal for those looking to shed pounds. Some fruits are high in calories and can actually contribute to weight gain.

High-calorie fruits to be mindful of

Maintaining a diet rich in fiber and low in unhealthy fats is a safe way to lose weight. Fruits are recommended because they provide lasting satiety and are nutritious. However, certain fruits with high-calorie content can hinder your weight loss efforts if consumed in excess.

Here are some high-calorie fruits to be mindful of:

Bananas

Bananas are nutrient-rich and a good source of carbohydrates and calories. A medium-sized banana contains 105 calories, 27 grams of carbohydrates, and 3 grams of fiber. They are also a good source of complex carbohydrates, which provide sustained energy. If you’re trying to lose weight, limit your banana intake to 1-2 per day.

Avocados

Avocados are rich in nutrients and healthy fats. A medium-sized avocado (100 grams) contains 161 calories, 2 grams of protein, 15 grams of fat, and 7 grams of fiber. Their high calorie content makes them suitable for a healthy diet, as they contain healthy fats and can lower bad cholesterol. However, avoid consuming too many avocados while dieting to prevent excess calorie intake.

Mangoes

Mangoes are not only delicious but also nutrient-dense. One cup of mango (165 grams) contains 99 calories and 25 grams of carbohydrates. Mangoes are high in fiber, which helps you feel full longer. However, limit your intake to 1-2 whole mangoes when dieting.

Dates

Dates are sweet and high in calories, often consumed during Ramadan to restore energy lost during fasting. Limit your consumption of dates to 3–4 pieces per day, as each date contains approximately 66.5 calories.

Grapefruit

Grapefruit, a cross between a pomelo and an orange, is rich in vitamin C and can help lower cholesterol. Half a grapefruit (about 123 grams) contains 52 calories. To aid in weight loss, you can consume half a grapefruit, either directly or as juice. Consuming too much grapefruit can lead to weight gain.

Blueberries

Blueberries are among the most nutrient-dense berries and also have the most calories. The antioxidants in blueberries are beneficial for the heart, brain, immune system, and other body systems. One cup of blueberries contains 84 calories. To maintain health and a stable weight, consume about 3/4 cup of blueberries per day.

Coconut meat

Coconut meat is commonly found in beverages like fruit ice or dishes like fish soup. One hundred grams of coconut contains 99 calories, so limit your daily intake.

In addition to the fruits listed above, you should limit your intake of dried apricots, raisins, sultanas (a type of grape), and high-carbohydrate fruits such as apples and pineapples. A doctor or nutritionist can provide healthy weight-loss menu recommendations.

If you need medical advice or consultation, you can either visit a doctor or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store.

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