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Fat Burning Fruits? A Look at Fruit and Weight Loss


By: Stuart Carter, Dip. PT, Precision Nutrition 1,

C.O.O., The The Fit Father Project

fat burning fruits
Let's just get this out of the way at the beginning. Technically speaking, there are no such thing as fat burning fruits.

There is a common myth that some foods create an overall calorie deficit. Like celery, which is claimed to provide fewer calories than it takes to digest it.

While there is some truth to this claim, generally speaking, it's all a myth.

It really depends on your perspective.

While there aren't any fat burning fruits, do you need to completely avoid them when trying to lose weight? How bad is the sugar that comes with eating fruit?

We're here to give you the truth about fruit and weight loss.

Watch this video to learn more about eating fruit for weight loss and the best fruits for losing weight.


Tomatoes Are Not a Fruit

Technically speaking, there is no such thing as a fruit, at least not with the traditional usage of the word.

In science, the fruit is the part of a flowing plant that contains seeds.

So it may make more sense to say there is no such thing as a vegetable!

Vegetables and fruits are terms that can be both useful and confusing, depending on the context.

Our culture uses the word fruit in an ambiguous manner.

When most people say fruit they mean to describe a group of sweet, fleshy products that come from plant reproduction; cherries, melons, oranges, etc.

Science uses the word fruit to describe the part of the plant that develops from the ovaries.

If tomatoes are a fruit, then so are nuts!

Context Counts

I hope I've made my point without being too annoying.

This article is supposed to be about fat burning fruits, and it is, I promise.

There's just a couple of things that need to be understood before we can talk about fat burning fruits and vegetables.

Obviously, it depends on your definition of fruit.

It also depends on your definition of fat burning.

The term fat burning fruits and vegetables explicitly means the food burns calories to digest. Using this definition, all food can be considered fat burning.

Typically, the subject of fat burning fruits and vegetables has something to do with calorie deficits.

While there is some legitimacy in connecting calorie expenditure to low-calorie foods, it is dishonest to say that celery has negative calories.

You could probably gain weight by eating celery if you blended it and drank it all day.

I doubt anyone could tolerate that many celery smoothies, but it's probably possible to gain weight that way.

How many calories should you eat each day to lose weight? Watch this video to find out your EXACT number.


The Process of Food Processing

When you start talking about the calorie deficit to food, you open the door to even more ambiguity.

The amount of calories it takes to eat an apple or celery is greater because they contain high amounts of fiber and require lots of chewing.

If you start taking into account the number of calories it requires to chew or digest food, why not talk about food production?

Does it take more energy to eat whole walnuts or crab legs? What if you grow your own celery?

That's what I would like to know, the total calorie deficit for the celery I grow in my garden.

Whole Foods vs Processed Foods

Hunting for your own meat requires more calories than it takes to just purchase meat from the grocery store.

While it may seem absurd to relate growing and hunting your own food to calorie deficits and fat burning fruits, the analogy works perfectly well for grain processing.

Pulverizing your own corn into cornmeal requires more energy than purchasing a bag of cornmeal.

The same is true for baking your own bread versus buying bread that's already baked.

Processing is part of the digestion process. The food we eat is typically food that is high in calories and capable of being produced on a large scale.

These types of foods are scarce and always have been.

Our bodies have adapted to compensate for the fluctuations of scarcity, which means we store as much fat as possible and crave foods that are high in fat and sugar.

Find out if that “health food” is really healthy by knowing how to properly read nutrition labels.


Sugar is Not Your Friend

The modern era gave rise to changes that our bodies weren't prepared for.

While whole foods are still scarce, the efficiency of food processing has improved dramatically in the past few decades.

To make matters worse, the companies that produce our food are constantly looking for ways to decrease production costs and increase their sales.

The situation has created a nightmare of health concerns, as most processed foods contain a huge amount of sugar.

Most natural foods contain sugar, but natural whole foods also contain a good mixture of additional nutrients.

Eating an apple is much better for your body than eating a teaspoon of sugar.

It not only takes more energy to digest an apple, but there's a lot of vitamins and nutrients in the flesh and skin of an apple.

For example, a cup of apple juice has about 24 grams of sugar in it with only traces of fiber, while a medium-sized apple has about 19 grams of sugar and more than 4 grams of fiber.

Whether you want to lose body fat or have more energy throughout the day, eating an apple is a better option.

From your brain to your immune system to your taste buds, learn the negative effects of sugar on physical health.


Outsourcing Digestion

Generally speaking, the problem comes from outsourcing our energy needs.

We commonly outsource our food production and digestion process.

We can't all be farmers and hunters, but you can be aware of the situation, adjust your habits, and live a healthier lifestyle.

Most fruits contain healthy vitamins and minerals that are essential for your health, but unfortunately, some fruits are high in sugar as well.

Products like juices or purees that lack the fiber found in whole fruits can be extremely high in sugar and spike your hormone insulin.

When you eat high sugar foods, your pancreas releases insulin to clear the sugar from your blood.

Unfortunately, insulin shuttles most of that sugar into fat cells and causes weight gain.

  • Choose fruit over fruit juice
  • Eat whole grains instead of processed grains
  • Prepare your own meals instead of dining out
  • Eat wild game or grass-fed/free-range meat
  • Opt for fresh foods without preservatives

These 7 rules of healthy eating are always true, no matter what your diet consists of.


6 Fat Burning Fruits (aka Low Sugar Plant Products)

Fruit like lemons and limes are extremely low in sugar, but they're hard to tolerate when eaten whole.

It would also be easy to include vegetables like cucumbers and tomatoes on a list of fat burning fruits.

But the point is to give you the most delicious options to eat on a low-sugar diet.

Again, there is no such thing as a fat burning fruit, but the premise behind the implied intent does have its merits.


Any list of fat burning fruits must include the apple.

Apples are loaded with vitamin C, especially in the skin.

They're also full of insoluble fiber, which provides more bulk in the intestinal tract and helps keep things moving along.

There are a ton of apple varieties available.

For the most part, large, soft, and sweet apples have more sugar than smaller apples.


Although often found in dried form, fresh apricots can be equally as tasty.

There are about 3 grams of sugar in an apricot, which is low compared to fruits like mango or pineapple.

Apricots also provide you with a range of nutrients like vitamin A, vitamin C, potassium, and antioxidants.


This low-sugar fruit contains an incredible amount of vitamin C.

One medium-sized guava has over 200% of your daily recommended amount while providing less than 5 grams of sugar.

The 3 grams of fiber in guava keep your gut health optimal and slow down the absorption of sugar.

Guava also contains vitamin B3 and B6, which aid in brain health.

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One kiwi contains about 6 grams of sugar.

Six grams may be more than the amount found in apricots or guava, but it's still relatively low compared to most other fruits.

You can add fresh kiwi slices to your salad to give it extra flavor or bring one in your bag as a healthy snack.

Kiwis contain high amounts of vitamin C, vitamin K, and dietary copper, all of which are essential nutrients.


You can toss a handful of raspberries in your morning oatmeal without having to worry about spiking your blood sugar.

A cup of raspberries has only about 4.4 grams of sugar while providing you with 7 grams of fiber.

They are an excellent source of vitamin C, manganese, and antioxidants.

Other nutrients present in raspberries include vitamin K, biotin, magnesium, folate, and vitamin E.


If you enjoy the sweet and sour taste of grapefruit, you'll be happy to hear that they're also incredibly healthy for you.

A half grapefruit has about 8 grams of sugar but contains lots of fiber, vitamin C, vitamin A, potassium, thiamine, folate, and magnesium.

Grapefruit has also been found to increase feelings of fullness to prevent you from overeating other foods.

Want more great diet and nutrition tips? Check out our blog!

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Understanding Health

Don't be fooled by click-bait headlines and rumors that sound too good to be true.

There are no shortcuts in nature, but we can sift the wheat from the chaff with a holistic view of health.

The term fat burning fruits may be a misnomer, but there are very real differences in the nutritional content of fruit.

Limiting your sugar intake keeps your insulin levels in control and improves your overall fitness.

In general, you can judge the amount of sugar by taste.

The best of the fat burning fruits are the ones that are most tolerable, keep you feeling full, and contain the most amount of nutrients while providing the least amount of calories.

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Stuart Carter Dip. PT, Precision Nutrition 1

C.O.O., The The Fit Father Project

Stuart gained his Diploma in Personal Training & Sports Medicine through Premier Global, back in 2001. In 2018, he completed his Level 1 Precision Nutrition qualification.

Throughout his career in Fitness, Stuart has trained hundreds of clients, worked in almost every position in the industry, and ran his own successful training studio.

After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team.

Brotherhood Nickname: The Fit Brit
Bragging Rights: 18 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on fat burning fruits.


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