A fruit by any other name would smell as sweet, but it could still put weight on you!

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-1

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

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