10 Fattening Fruits

Fruits can be a healthy option for those who want to lose weight, especially when they help replace high-calorie snacks. However, fruits also have sugar, as in the case of grapes, and can have large amounts of fat, as in the case of avocado, so they should be consumed in small amounts so as not to hinder the slimming process.

So these fruits that will be mentioned below, except for fruits in syrup, can be included in a balanced diet either to lose, gain or maintain weight, the key will always be in the portions in which they are consumed. In addition, it is important to emphasize that any fruit that is eaten in excess can promote weight gain. 

1. Avocado

Avocado is a fruit rich in good monounsaturated fats, vitamin C, E and K and minerals such as potassium and magnesium, among others. Every 4 tablespoons of avocado provides about 90 calories. 

This fruit provides various health benefits because it helps to improve intestinal transit, control sugar levels, take care of the heart and maintain healthy skin and hair, and can be used both to lose weight, when consumed in small portions, and to increase it. 

How to consume it: To consume avocado without gaining weight, it should be eaten 2 tablespoons maximum per day, and can be included in salads, in the form of guacamole, in smoothies with vegetables or in desserts. In case you want to gain weight, it can be combined in smoothies with other fruits, consumed more frequently and in larger quantities.

2. Coconut

The coconut pulp (which is the white part) is rich in saturated fats, while coconut water is rich in carbohydrates and minerals, being a natural isotonic drink. This is a caloric fruit, since 100 grams of pulp provide about 406 calories, practically 1/4 of the calories that should be consumed daily. 

This fruit provides various health benefits is rich in fiber so it increases the feeling of satiety and improves bowel function, could take care of heart health, strengthens the immune system and helps replenish the body’s minerals. 

How to consume: Coconut should be consumed in moderation and in small portions, the ideal is to consume maximum 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 per day to obtain its benefits and avoid weight gain. If on the other hand you wish to gain weight, portions could be increased for a higher calorie intake.  

3. Red grapes

Grapes are a fruit rich in carbohydrates that have a moderate glycemic index, mainly red grapes, i.e., their consumption in excess favors the increase of blood sugar. In terms of calories, 100 grams provide approximately 50 calories.  

This fruit is rich in resveratrol, a powerful antioxidant that is present in its peel, this compound could help prevent cancer and cardiovascular diseases. 

How to consume them: Grapes should be consumed in small portions, the recommendation is 17 small units or 12 large ones, having to be consumed with skin to increase their fiber content. This is the ideal amount to consume of this fruit per meal, since eating the whole bunch has many calories and stimulates weight gain. Also, one should avoid consuming it in juice, due to the fact that it contributes about 166 calories and about 28 grams of carbohydrates, almost two slices of white bread. 

4. Bananas

Banana is a fruit rich in carbohydrates, 100 grams provide 21.8 g and 104 calories. This fruit is rich in potassium and magnesium, so it helps prevent muscle cramps and reduce blood pressure. It also helps to improve mood because it is rich in tryptophan and to regulate the intestine because it is rich in fiber. 

The ideal is to consume only 1 banana a day to obtain its benefits and avoid weight gain. 

How to consume it: In order to consume banana without gaining weight, the recommended portion is 1 small banana or 1/2 if it is large. Besides this, the banana can be prepared in different ways such as sprinkling it with a little cinnamon, which adds a thermogenic effect or adding a spoonful of oatmeal that increases the amount of fiber, helping to control blood sugar. Know all the benefits of cinnamon.

Likewise, bananas can also be combined with good fats such as 1 tablespoon of peanut butter, chia or flax seeds or a handful of nuts, or eaten as a dessert after a meal. main or together as a protein. 

5. Persimmon

A medium unit of persimmon provides about 80 kcal and 20 g of carbohydrates, so when consumed in excess it favors weight gain.

How to consume it: To take advantage of persimmon, the ideal is to prefer medium or small fruits and also consume the peel, which is the part of the fruit with more fiber content, important to keep blood sugar stable and reduce the stimulus of fat production.

6. Fig

Fig is a fruit with excellent digestive properties, due to the fact that it possesses a substance called cradin and its high fiber content that improves intestinal transit. However, 100 grams of this fruit provides 10.2 g of carbohydrates and 41 calories, so if consumed in excess it favors weight gain. 

How to consume it: In case of consuming it, the ideal amount is 2 medium units, being preferable to consume it fresh and not as dried fruit. 

7. Mango

Mango is a fruit rich in carbohydrates 100 grams provide about 15 grams and about 60 calories, in addition to this it is rich in vitamins in minerals. Mango provides several health benefits, helping to improve intestinal health, it is rich in antioxidants, helps to improve the immune system by being rich in vitamin C and promotes visual, skin and hair health.

How to consume it: the proper portion to consume this fruit is 1/2 cup or 1/2 unit of a small mango or 1/4 of a large mango. 

8. Dried fruits

It is also important to be careful with dried fruits such as raisins, raisins, dried figs, dried apricots, among others. These fruits are dehydrated and have a higher glycemic index, favoring the increase of blood sugar, besides being rich in calories.

Despite this, some studies estimate that dried fruits may contain 3 times more micronutrient content than fresh fruit, besides being rich in insoluble fiber, favoring intestinal transit.

How to consume them: To consume them should be in small portions and combining them with good fats or proteins such as yogurt or milk, for example, to prevent blood sugar from rising. 

9. Azaí

Azaí is a super antioxidant fruit that helps improve the immune system, prevents aging and provides energy, however it is a fruit that contains many calories, especially when sugar, guarana syrup or products used to improve its flavor are added to the pulp.

While 100 g of unsweetened frozen azai pulp provides about 58 kcal and 6.2 grams of carbohydrates.

How to consume it: The azai should be consumed in small quantities and avoiding adding industrialized products such as condensed milk, for example, that improve the taste.  

10. Fruits in syrup

Fruits in syrup usually have double or triple the calories of fresh fruits, since the syrup is usually prepared with sugar, which provides much more calories. In a weight loss regimen, it is important to avoid consuming these types of fruits. 

It is important to consume at least 2 to 3 units of fruit per day, preferably varying the fruits consumed so that the various nutrients are absorbed. For dietary help, see also 10 slimming fruits.