Are you looking for a low carb fruit to eat on a diet without a conscience? Then I wrote this article just for you. Here I will introduce you to the best fruits for weight loss.
Basically, I am against not including fruits in the diet. After all, it has some valuable ingredients that you cannot do without. Most people don’t even know how many fruits and vegetables they need to eat in order to live a healthy life. This applies naturally and is especially natural also in the diet. However, if you’re on a low-calorie, low-carb, low-carb diet, then it makes sense to at least choose fruits that are low in carbs and sugar.
The following questions are about this article:
Finally, as a bonus, here’s a list of 44 low-carb fruits with detailed nutritional values:
If you have any questions at the end, please feel free to write me comments as always, and I will try to answer them quickly.
Fruit for weight loss. Can I eat fruit while dieting?
Many successful nutritional concepts are based on the fact that few carbohydrates are added and calories are conserved. Savings are made here, in particular, with sugar. Since fruits are generally sweet and contain sugar, they quickly land on the hit list. however, this really shouldn’t be the case. On the contrary, you should regularly eat fresh fruit on your diet.
The fruit contains many different, vital, vitamins, minerals and trace elements. Many fruits are also a valuable source of fiber. Especially in the diet, it is important to provide the body with enough fruits and vegetables so that it always has enough of these substances.
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You are already subjecting your body to a calorie deficit in your diet. The success of any diet is based on a lack of calories. In this situation, you should not expose your body to another deficiency. You need to make sure he is well looked after. The menu contains enough fresh fruits and vegetables.
Although fruits are mostly sweet and tasty, many types of fruits are very low in energy density. This means they are low in calories in relation to their weight. This way, you can eat a lot without consuming too many calories. This is something very good about your diet!
Low calorie density is closely related to the high water content of fresh fruit. Drinking enough water is another success factor for good nutrition. Since many people drink too little, it certainly isn’t harmful to eat a lot of fresh, hydrated fruit.
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You may have noticed that I’m talking about fresh fruit here. I would severely limit the consumption of dried fruits (especially in the diet). The disadvantages to dieting are outweighed here, and you should always choose a fresh counterpart. By the way, I include frozen fruits here because they are usually frozen immediately after harvest and contain many valuable ingredients.
Fruit on a low carb diet – is it really allowed?
We have already found that fruits in the diet have many benefits. But what about a restrictive diet? This is where you need to make sure you eat as few carbs as possible and above all avoid sugar. In this case, isn’t the weight loss fruit a contradiction ?!
Here is an important question why you are on a low carb diet. If you read this, you are probably not going to be a professional bodybuilder Injizierbare Steroide abnehmen and will want to reduce your carbs to near zero for competitive purposes.
There is a high likelihood that you will use the low-carb concept to help you save calories and keep your insulin levels stable. Cutting your carbs to zero is neither necessary nor practical.
If you think weight loss is all about carbohydrates and nothing else, it might make sense to read the following article:
No carbohydrates after 4:00 pm. Why don’t you eat carbohydrates in the evening? really works so well.
In short: cutting carbs makes sense, cutting carbs doesn’t. The carbohydrates you then consume should come from good sources. Fruit is definitely such a good source of carbohydrates. That said, you can and should, of course, make sure you choose low-carb fruits with low energy density.
Which fruits are low in carbohydrates (and calories)?
Fresh fruits are generally healthy and important for the body, so you should eat them every day. However, if you deliberately avoid carbohydrates as part of your diet, you should also look out for low carbohydrates when choosing fruits.
Otherwise, it is generally important to pay attention to nutritional value (calories) while losing weight. There are fruits that are not very low in calories. You shouldn’t fall into these fruit traps while dieting. For example, dates contain about 280 kcal / 100 g and are therefore not a suitable dietary snack.
Below, I’ve listed five of my favorite low-carb fruits that I don’t skip on my diet. I can recommend this to you without reservation.
My Top 6 Low Carb Fruits:
With the good old apple, I want to start this list of my types of fruit for weight loss. The most edible fruits in Germany are delicious, full-bodied, and on average around 10g / 100g, they contain slightly more sugar than other fruits on the list, but at just 52kcal / 100g that’s significantly less calories than you might think. .
The apple is also at the forefront of vitamins and fiber. No wonder, finally, they say: “An apple keeps the doctor away a day.” Apples fill very well too. Therefore, I believe that one apple a day is absolutely acceptable in the diet.
The apple is also a local fruit that you can get and eat from us anywhere and any time of the year. I think this is very good, and if you have the opportunity, you should also eat the fruit that comes from the area and should not be shipped halfway around the world. This fact gave him extra space on the list.
5) Winter Melon
Like all melons, winter melon (also called wax gourd) is actually a vegetable (I know, crazy or ?!). However, due to its taste and use, it is socially assigned to the fruit. You might think it has a very high sugar content. In fact, the average winter melon has a sugar content of only 5.7 g / 100 g.
In addition, the winter melon, which makes up just under 93%, has an even higher water content than the famous and clearly misnamed watermelon.
Overall, winter melon reaches a thin 28 kcal per 100 g. This makes it very suitable as a low-carb fruit for weight loss in the diet. Looks great in fruit salad or low-fat cottage cheese.
Winter melon is native to Asia because it is mainly grown there. However, the ones available here often come from Spain. Fruits are best available in the wholesale market, they come in all sizes and (especially small) are really long.
Berries are wonderful fruits that you shouldn’t remove from your menu, even in your diet. Raspberries are delicious, local and low in carbohydrates. With 4.6 g of sugar per 100 g of berries, raspberries are one of the lowest carbohydrates in the world.
The big advantage of raspberries is that you can get them anytime, anywhere. If fresh raspberries are not available, you can find them in any supermarket under the freezer section. In fact, I always have a bag in the freezer.
When I think about how often I’ve eaten most of the low-fat frozen raspberry curd in my diet … and yet I’m still not full of them.
3) Cantaloupe Melon
Melon appears in third position on this list, which you shouldn’t expect from the name here. Cantaloupe melon is also known as sugar melon. Really absurd considering that it only has 4.2 g of sugar per 100 g. However, the fruit tastes very sweet.
As you probably already know, this melon is actually a vegetable from a botanical point of view. By the way, this melon is even more closely related to cucumber than watermelon. I thought it was pretty weird when I read about it.
Among melons, cantaloupe has the lowest carbohydrate and calorie content. Overall, this is one of the lowest calorie fruit parcels that we regularly sell. Melon cantaloupe is a real fruit for weight loss.
In addition, this melon is also rich in vitamins. One example is beta-carotene, which is usually found in high amounts in carrots and is an important precursor of vitamin A for the body.
Melon is often served with ham, which is not only delicious but also turns a healthy snack into a protein-rich meal in one fell swoop.
In second place in my top list was rhubarb, which in the botanical sense is actually not a fruit, but a vegetable. However, due to its use and taste, it is also socially associated with fruit. Think of rhubarb compote, jam, cakes & Co.
Rhubarb is admittedly a little hard to get used to due to its fibrous texture and high acidity, and not for everyone. For this reason, it only ends up in second place on this list. If you still have to get used to the taste, you should look for young plants.
Of the nutrients, rhubarb is a cracker. The pulp is really very low in calories and does not even contain 20 kcal and 1.4 g of carbohydrates per 100 g. It contains a large amount of beneficial tannins, pectins and a lot of iron and potassium.
Rhubarb is best eaten with dairy products because of the oxalic acid. Good old-fashioned low-fat cottage cheese comes into play again neat or cooked.
For erythritol (such as Xucker Light *), for example, rhubarb can even be used to make delicious low-carb jam. What would you think of occasionally eating delicious jam in your diet? I think it’s pretty cool.
Another berry that made it to my top list and even topped it is blackberry. Blackberries are my favorite berry. As a child, I loved to eat small black berries, preferably straight from the hedge in my grandparents’ garden. My grandfather sometimes wondered that there were no more berries left to harvest.
Blackberries are very low in carbs with 2.7 grams of sugar per 100 grams, they even beat raspberries and they are definitely one of the fruits you should have on your menu with a clear conscience, even on a low-carb diet.
Berries should never be missing in your diet. They are rich in antioxidants and many other substances that provide health benefits. There is always research that supports the health benefits of berries.
In recent years, new exotic berries have been touted as superfoods, and expensive extracts have been sold for their miraculous effects. Our local berries are just as special.
It was you, my five or six favorite fruits that I also prefer to eat, especially on a diet.
Your favorite fruits were there? What’s your favorite low carb fruit? Feel free to drop me a comment!
Tips for preparing low carb fruits
There is a lot of variety in a low carb diet. However, this should not be the case. Next, I would like to show you a few possibilities of what you can do with the types of fruits presented.
Individually or as a snack
An untreated classic, individually or as a colorful mix on a platter of fruit, as a healthy snack in between or as a dessert.
As an accompaniment to cottage cheese
One of my classic diets is good old low-fat cottage cheese with fresh fruit. Quark itself is not the highlight of the flavor. Combined with a variety of fresh fruits, it can be used to prepare simple, tasty, satisfying and above all very low calorie meals.
Delicious fruit salad
Especially in summer, there is nothing better than a fresh, delicious fruit salad. If you choose the right fruit varieties for this and don’t add extra sweetening to the fruit salad (which I think is completely unnecessary, though), you can also get away with a truly diet-friendly approach.
Simply cut the low-carb fruit into small pieces, add some lemon juice, stir well and a refreshing low-carb fruit salad is ready.
Low Carb Fruit Smoothies
Fruit smoothies are a great way to enjoy fresh fruit. Especially in summer, you can simply pack a few fruits (perhaps with a little crushed ice to keep it very fresh) in a strong blender or smoothie maker.
Making Low Carb Jam with Erythritol
At first glance, this may seem a little ironic, but in fact, you can make sugar-free jam, which is very low in carbohydrates and sugar. With a suitable sugar substitute like Xucker-Light *, you can make really tasty low-carb jams.
Your conclusion: fruits for weight loss are not only allowed, but also desirable
As you can see, there are quite a few types of fruits that are also very suitable for consumption in the diet. For the listed types of fruits, this does not only apply to your cheat day. There is definitely more to be said about eating fruit for weight loss than giving it up. Just pick the right fruit and it will be much easier for you to reach your calorie and carbohydrate goals.
If you do this, nothing stands in the way of your diet and muscle definition.
If you find it difficult to conserve carbohydrates, there are also useful Low Carb flour substitutes.
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And don’t forget: your health is your health.