You could do 6 protein snacks every 3-4 hours (4 ounces of meat or cup, 2 ounces of low-fat cheese, 4 ounces of low-fat cottage cheese or 1/2 cup yogurt or an egg) and you could eat two small servings of veggies a day (leaving out potatoes and other root veggies and avoiding rice), but still have trouble losing weight.
Fruit could be an issue.
Some people have fruit as a snack. Fruit without a protein is not good for a diet. You should have to servings of fruit a day….but have it with a protein snack.
Have some fruit with some peanut or almond butter, your salad and meat, cheese, nuts, protein bar or shake, in your low-carb Greek Yogurt or cottage cheese.
And you need to pick your fruit wisely, because some fruits are more fattening than others:
Examples:
a whole apple is 25g of carbs vs. an orange at 11g of carbs.
1 cup of strawberries is 13g of carbs vs. 1 cup of blueberries at 20g of carbs.
A medium banana is 27g of carbs vs. 1 cup of papaya at 14g of carbs.
Here is a list to go by: Net carbs = the Total Carbs- Fiber
 Popular Types of Fruit |
Net Carbs(g) | Sugar(g) | Fiber(g) |
Total Carbs(g)
|
|---|---|---|---|---|
Fruit with Seeds (1 medium piece) |
||||
 Apples |
15.76 | 14.34 | 3.3 | 19.06 |
| Grapes |
0.41 | 0.39 | – | 0.41 |
| Pears |
20.56 | 16.27 | 5.1 | 25.66 |
Citrus Fruit (1 medium piece) |
||||
| Grapefruit |
17.88 | 17.87 | 2.8 | 20.68 |
| Lemons |
3.81 | 1.45 | 1.6 | 5.41 |
| Limes |
5.16 | 1.13 | 1.9 | 7.06 |
| Oranges |
12.29 | 12.25 | 3.1 | 15.39 |
| Tangerines |
9.71 | 8.89 | 1.5 | 11.21 |
Stone Fruit (1 medium piece) |
||||
| Apricots |
3.19 | 3.23 | 0.7 | 3.89 |
| Cherries |
0.99 | 0.87 | 0.1 | 1.09 |
| Nectarines |
12.05 | 10.73 | 2.3 | 14.35 |
| Peaches |
7.85 | 8.22 | 1.5 | 9.35 |
| Plums |
6.64 | 6.55 | 0.9 | 7.54 |
Tropical Fruit (1 medium piece) |
||||
| Bananas |
23.85 | 14.43 | 3.1 | 26.95 |
| Chinese Gooseberries (Kiwi) |
8.84 | 6.83 | 2.3 | 11.14 |
| Coconut |
2.85 | 2.80 | 4.0 | 6.85 |
| Guavas |
4.88 | 4.91 | 3.0 | 7.88 |
| Litchis |
1.49 | 1.46 | 0.1 | 1.59 |
| Mangos |
31.49 | 30.64 | 3.7 | 35.19 |
| Papayas |
24.32 | 17.94 | 5.5 | 29.82 |
| Pineapples |
9.41 | 7.78 | 1.2 | 10.61 |
Berries (1 cup serving) |
||||
| Blackberries |
6.24 | 7.03 | 7.6 | 13.84 |
| Blueberries |
17.51 | 14.44 | 3.5 | 21.01 |
| Cranberries |
8.32 | 4.44 | 5.1 | 13.42 |
| Raspberries |
6.69 | 5.44 | 8.0 | 14.69 |
| Strawberries |
8.67 | 7.08 | 3.0 | 11.67 |
Melon (1 wedge serving) |
||||
| Cantaloupe Melon |
5.03 | 5.42 | 0.6 | 5.63 |
| Honeydew Melon |
10.36 | 10.15 | 1.0 | 11.36 |
| Watermelon |
20.49 | 17.73 | 1.1 | 21.59 |
Skinny-Rules 