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View All Posts - Diet - Lifestyle - Nutrition

Lose Weight with these 5 Common Fruits


One of the most straightforward methods of losing weight is cutting calories out of your diet. Many of us consume excessive calories on a daily basis without even noticing, which means that losing weight can be a lot easier than we realize. By replacing unhealthy snacks with low-calorie choices, it’s easy to cut out 500 calories from your daily diet, which will allow you to lose a pound a week.

Fruit is one of the best snack options available. It contains simple carbs, which act as an immediate energy source – and with fiber too, there’s no spike in blood sugar or crash after. Fruit is low in fat, low in calories, and often contains a high amount of water. Here are a few excellent options to choose from. 



1 slice of watermelon:

86 calories
<1 g fat
3 mg sodium
22 g carbs
1 g fiber
18 g sugars
1.7 g protein 

You can trade the same amount of potato chips for watermelon and consume far less calories, fat, sodium, cholesterol, and carbohydrates. Not only is watermelon low in calories but it’s high in water content too. This is an awesome combination, particularly for weight loss. Eating two cups of watermelon will fill you up without adding a ton of calories – and you satisfy your sweet tooth all at the same time. 


1 cup raspberries:

65 calories
<1 g fat
1 mg sodium
15 g carbs
8 g fiber
5 g sugars
1.5 g protein 

Raspberries are surprisingly effective when it comes to weight loss. A cup only has 64 calories and a whole 8 grams of fiber. Almost all of that fiber is insoluble, which means that it’s digested and passed quickly through your body. They’re full of beneficial vitamins and minerals. A single cup of raspberries contains half your RDA of vitamin C, 60 percent of recommended manganese, and 33 percent of fiber. Plus they have a potent, sweet taste, if you prefer that over the mild sweetness of watermelon.




1 medium grapefruit:

104 calories
0 g fat
0 mg sodium
26 g carbs
4 g fiber
16 g sugar
2 g protein

Like watermelon, grapefruit is a double threat – low in calories and high in water content. Sprinkle some stevia to sweeten the fruit without adding to the 80 calories it already contains. With that water content, you’ll be satisfied with a single fruit. 


1 large orange:

87 calories
<0.5 g fat
0 mg sodium
22 g carbs
4.4 g fiber
17 g sugars
1.7 g protein

If the intense flavor of grapefruit isn’t quite your style, oranges have similar benefits and a bit more palatable. Less than 90 calories and also filled with water, oranges are practical snacks that will satisfy any sugar craving and keep you going until dinner. Not to mention that they contain over 300 mg of potassium - just an added bonus!




1 medium apple:

95 calories
<0.5g fat
2 mg sodium
25 g carbs
4.5g fiber
19 g sugar
0.5 g protein 

Apples are an excellent source of fiber and as such, a great resource for weight loss. Since fiber keeps you feeling full, eating an apple as a snack will keep you feeling satisfied between meals. Even the amount of sugar isn’t something to be concerned by, because not only will the fiber prevent your blood sugar from spiking, but these simple carbs will give you a nice energy boost. Apples are a great snack for that mid-afternoon work lull.

Your best bet for successfully restricting your calories is timing of your meals and snacks, as well as knowing which nutrients will be most beneficial at which point in your day (pre-lunch stomach grumblings vs. the 2 p.m. energy lull). Choosing the right snacks will help satisfy those cravings so that you don’t overeat later.

Get inspired with how you can use fruit with 310 Nutrition's meal replacement shake protein powders here. 

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