How not to get fat in the summer: a table of calories in fruits and berries

We used to think that in summer you can have berries and fruit there are no restrictions – because they have so many benefits! And there are many benefits to them. But we somehow forget that everything is good in moderation. And we are very surprised when, having stood on the scales after months of a delicious diet on berries and fruits, we see only a plus, and not a welcome minus.

“People are getting fatter on berries,” writes PhD, endocrinologist Zukhra Pavlova in the book “Substance deceptionPublishing house “Komsomolskaya Pravda”. – By themselves, they may be non-caloric. But we eat them without regard and at any time of the year. Most people do not perceive apples, watermelons and other fruits as food. For them, it is almost like water, only “with vitamins”. Meanwhile, on such “water” you can gain decent calories (see table). In addition, fruits, sorry for the tautology, are full of fructose. Its excess, especially on an empty stomach, will lead to fatty degeneration of the liver. In addition, fructose causes resistance to the adipose tissue hormone leptin, which is responsible for satiety. This in turn leads to a constant increase in appetite.


“Scientists have long divided the substances in vegetables and fruits into useful and harmful,” says our permanent expert, nutritionist Lyudmila Denisenko. – We need bioflavonoids or bioflavones for the normal functioning of the body: they strengthen the walls of blood vessels, increasing their elasticity, stabilize blood pressure, participate in metabolism and other important processes. For example, everyone knows that bananas contain potassium that is good for the heart, so they are recommended for hypertensive patients. At the same time, they forget to mention that excessive love for these fruits increases blood viscosity, and in hypertensive patients with experience it can provoke thrombophlebitis, if there is already a predisposition. They are not recommended for varicose veins and after strokes. Like vitamin C-filled rosehips, blackcurrants, and redcurrants, they cause increased blood clotting and blood clots in older people if eaten too much. Simply put, with fruits and berries, everything, as always, is good in moderation: bioflavonoids support our cardiovascular system in moderation, and in excess they can harm.

What can we say – even the usual orange is not always useful: it is contraindicated in diseases of the stomach and intestines, especially during exacerbations, as well as in chronic diseases of the pancreas. And it is better to eat citrus fruits not earlier than half an hour after eating – only under this condition you will not be threatened with indigestion.


Harmful – we are conditional, because we remember a large number of vitamins and nutrients? But there are fructose champions:

– Obviously, these are the sweetest fruits: bananas, grapes, peaches and persimmons, – explains Lyudmila Denisenko. – And the most “harmful”, in terms of dietary nutrition, fruit is grapes. In addition, it causes increased gas formation, due to the content of a large amount of organic acids, it provokes the destruction of tooth enamel. But besides this, grapes are full of antioxidants that fight free radicals (one of the causes of cancerous tumors). So you don’t need to completely abandon them – just don’t eat kilograms. The same goes for your favorite peaches and apricots.


Remember – the World Health Organization recommends eating at least 500 grams of fruits and vegetables per day. And still more vegetables are desirable – they have more minerals and fiber. So what is the right way to eat fruit?

1. Eat a few of them.

– Let’s say 200-300 grams per day, – suggests Zukhra Pavlova. – Two apples a day is good. Three is probably too much.

If 100 grams of cherries are good and healthy, then a kilogram is already a blow to the waist (see table).

2. Eat them only after the main meal, as a dessert. But not before the main meal.

– There is a saying: “If you want to eat, eat an apple. If you don’t want an apple, you don’t want to eat,” says Zukhra Pavlova. – If not for one important detail: apples, like any other fruit, should be consumed only as a dessert. That is, after eating. There is also a dental “truth” to this – hard fruits help clean teeth.

– For healthy people without any problems with the gastrointestinal tract, berries and fruits are best eaten about an hour after the main meal, – says Lyudmila Denisenko ( -frukty/). – By this time, all the food eaten at lunch or dinner will already go to the small intestine, and the stomach will be ready to accept dessert. After all, the level of acidity in it will still remain high enough, which will improve the processing of berries and fruits.

3. Do not eat berries and fruits in the evening.

They are high in fiber, which needs a lot of water and energy to digest. No need to strain the body during sleep. In addition, berries and fruits can cause discomfort in the stomach, which will interfere with normal sleep.

4. Do not squeeze fruit juice.

“Natural juice is a very insidious thing: you will take a double hit of fructose and not get important fiber at all,” Zukhra Pavlova warns. – The use of juices leads to many diseases, especially to the painful “disease of kings” – gout.


If you could not resist and ate a whole kilogram of cherries or half a watermelon in one sitting, the body may regard this as a harmful excess. And he will react:

allergies (a rash, itching may appear);

indigestion (bloating, flatulence, loose stools, abdominal pain);

exacerbation of chronic diseases of the gastrointestinal tract (gastritis, pancreatitis, duodenitis will remind of itself);

exacerbation of kidney problems (many fruits and berries have a strong diuretic effect).


Fruit not good for snacking?

– A snack from an apple (and indeed from any fruit) is unimportant, even sometimes harmful, although certainly all nutritionists and other doctors respect apples because they contain a lot of vitamins and not a drop of fat, – comments Zukhra Pavlova. But they still don’t have protein. And it is the most important nutrient in our diet. Therefore, the ideal snack must contain it. Because both fats and carbohydrates can be synthesized from protein. And from an apple you get only fructose and glucose (well, dietary fiber). So in a break between work, you can eat, say, an egg, and then an apple. If we eat only fruits, then we strongly stimulate the center of hunger, and at the next meal a person may eat more than planned. But this does not mean that you have to gnaw apples for appetite. Remember: fruits change the acidity in the mouth, and this is an important stage in our digestion. Therefore, it is better to start the meal with alkaline foods, such as vegetables. And now finish with fruit.


This does not mean that we urge you to give up fruits and berries – no and no! Just remember: in a kilogram of apricots – almost a fifth of the daily calorie intake (women are not recommended to exceed the norm of 2500 calories per day, and in a kilogram of apricots 400 kcal). So either if you like fruits and berries, just reduce the amount of other foods, especially sweet ones. And enjoy the delicious summer!

A photo: Nail VALIULIN

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