Desizeme - Dieting, Weight Loss, Calorie Control

Best Fruit for Weight Loss with Calorie, Fiber and Nutrition Charts

Fruit has been recommended as an ideal food for people who are dieting to lose weight or to control their weight gain. But there are so many wonderful varieties of fruit to choose from that it is hard to know where to start to make the right choices.

The first consideration is calories, but simply looking at calorie charts for fruit can be misleading because the serving sizes are not standardized.

The key aspect to consider is what is called the calorie density of foods.

This is simply the number of calories for the same volume of food (generally expressed as calories for 100 ml volume).

The concept of negative calorie foods, that is food that required more energy to digest than the calories they contain, has been shown to be a myth.

The better concept is to choose foods with a low calorie density. This means that the food has a high bulk and contains very few calories.

The other aspects to consider are the amount of protein in fruits, which is especially important for vegetarians. The amount of fiber in foods is also very important, as well as the amount of vitamins the fruit contains.

This article contains ranked lists of fruits that meet these various criteria.

This provides a very convenient way to help you choose the fruit for your weight loss program.

Fruits Ranked by Calorie Density

The table below shows a list of foods ranked by calorie density. The ones listed first have the lowest number in a standard volume of 100 ml. The calories in 100 g of these foods is also shown. Carrot has been included because many people eat fresh carrots as fruits.

The best fruits for this category are:

• Rhubarb
• Tomato, ripe red
• Strawberries - fresh
• Cranberries, Fresh
• Lime
• Watermelon
• Oranges - fresh
• Honeydew melon
• Melon
• Peach, fresh
• Gooseberry
• Papaya
• Apples, fresh
• Carrots, raw
• Lemon
• Cantaloupe

Fruits Ranked for Lowest Calorie Density - Calories per Volume (100 ml)

Fruits with Lowest Calories per 100g Serve

The second table shown below lists the best fruits for various other criteria.

The Best 10 fruits with the lowest calories per 100g are:

• raspberries
• cucumber
• java-plum
• peach
• rose-apple
• apricot
• melon
• lemon
• pear
• lime

Fruits with the Highest Ratio of Protein to Fat

The Best 10 fruits with the highest ration of protein to fat are:

• pummelo
• currants
• longans
• dates
• melon
• cherries; sweet
• orange
• raisins; golden
• sugar-apple
• grapefruit

Fruits with the Best Overall Combination of Macro Nutrients

This list has been made by using a formula that gave a positive weighting for fiber and protein, but a negative weighting for calories, fat and carbohydrate. The contribution of each of these was standardized.

The best 15 fruits for Overall Macro Nutrients were:

• lemon peel
• passion-fruit
• boysenberries
• cranberries
• loganberries
• currants
• blueberries; wild
• orange
• blackberries
• pear; Asian
• lime
• sugar-apple
• strawberries
• pear
• elderberries

Fruits Containing the Best Combination of Vitamins

The contents of all the major vitamins were used, giving equal weightings to each. The list is for the best overall result rather than for an individual vitamin.

The best 22 fruits for overall content of Vitamins were:

• avocado
• boysenberries
• guava
• mango
• pomegranate
• papaya
• durian
• orange peel
• tangerine
• blackberries
• kiwifruit; gold
• blueberries; wild
• acerola
• orange
• loganberries
• blackberries
• kiwifruit; green
• jackfruit
• melon
• clementines
• strawberries

Fruits Containing the Highest Dietary Fiber for a 100g Serving

The final table shown the fruits with the highest amounts of fiber per100g.

The top 20 fruits for Fiber were:

• persimmon; Japanese; dried
• passion-fruit
• orange peel
• lemon peel
• bananas; dehydrated
• figs; dried
• apple; dried
• peach; dried
• dates; deglet noor
• pear; dried
• nance; frozen
• apricot; dried
• prune
• elderberries
• raisins; seeded
• currants; zante
• dates; medjool
• avocado
• kumquats

How to Use Fruit to Help You Lose Weight

Losing weight is very hard, almost as hard as stopping smoking - it is mostly will power rather than fancy diets. You need to change your eating habits and lifestyle for the longer term. This includes eating one third less food and having regular exercise. Most diets fail because people lose weight on the diet, but don't make permanent lifestyle changes and so put it all back on again, plus some.

The keys to success are:

• Skip lunch or one meal a day to eat one third less
• Track your weight loss progress using a good online tool - it provides a 'scare graph' to avoid slip-ups and back-tracking
• Eat Only the Better Half - Substitute whole fresh foods to eliminate processed food
• You simply eat too much - not deliberately, and its not your fault. The modern Western Diet contains highly processed foods that are too rich in calories and fat. So when you eat 'normally' you are simply eating 'too much'.

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Best Fruit for Various Weight Loss Criteria

Fruit with the Highest Content of Dietary Fiber (g)