What is the Lowest Calorie Fruit to Eat? – It’s Not an Apple

Well, today is not my day as far as “easy” questions go, is it? So, it appears that everyone is curious about fruit and are asking what is the lowest calorie fruit toWhat Fruits are the Lowest In Calories eat. That question is kind of a loaded one. You see, calories may not be the most important thing to consider here. In fact, when you are looking at fruit as a part of your eating plan you should be looking at sugar content vs. total nutrition.

For most fruits (but not all) the payoff is delicious, juicy and sweet flavor coupled with incredible amounts of nutrients packed into a small number of calories. But, if you are eating a strict low-sugar or low-carb plan, then some of these juicy wonders may be off the table for you. Only you know what your exact needs are but let’s take this one step at a time.

Why Counting Fruit Calories Might Not Work

Have you ever stumbled across some of the “weight loss” ads online that start with never eat this fruit ever again? It is almost always a banana that gets the short end of the stick in these ads and they explain that it is because Mr. Banana, the same fruit that our mothers foisted on us all of the time for the potassium, is straight sugar. Is that true? Well, as it turns the best answer here is not exactly.

But first, here is a chart (directly from the FDA website) that outlines the calorie and nutritional values of some of the most commonly consumed fruits.

Fruit Calorie Chart

Click to Enlarge Chart

The average, medium sized banana has around 100 calories more or less. If you look at total carbs per banana, you see 27 grams but of those, only 14 grams are sugar. (Even at the full 27 gram count, this banana would only account for less than ten percent of your daily carb needs. In other words, you can afford to eat the banana in most scenarios.)

In addition to sugar, most fruits including the suddenly “bad for you” banana pack vitamins and nutrients including the biggie: fiber. Mr. Banana packs a full three grams of fiber or more than ten percent of your daily minimum. Suddenly, the banana does not look so bad, right? There are two schools of thought here on this particular fruit. One group says that the sugar in the banana which is mostly fructose is not harmful at all so eat the banana. The other group says that eating a fruit that is higher in sugar (like the banana) on its own is the recipe for a sugar spike which can potentially lead to weight gain. That group says eat the banana but don’t eat it alone. So, what have we learned? Eat the banana.

Seriously, if you eat a banana, then consider it both a fruit and a snack and eat fewer sugar calories for the rest of the day. But, there are other sugars with much lower sugar counts that you should consider as well.

A Blueberry Pie or Frozen Grapes, Pretty Obvious

Sometimes, it is not what you eat but how you eat it. Blueberries are considered a superfood. A bowl full of blueberries is an awesome breakfast or snack. A slab of blueberry pie is not so awesome. There are many, many ways to eat fruit, some of them wonderful and some of them just excuses for too much sugar and too much fat. Yes, delicious pie, I am looking at you here with your buttery, buttery crust.

Too many people will take the low calorie counts of their favorite fruits ( blueberries come in at just 32 calories per half cup serving) and they will think it gives them a little wiggle room for extras like whipped cream or a pie crust and before too long they have gone from eating fruit to a dessert. The average calorie count of a single piece of blueberry pie stands at about 360. That is a substantial portion of your daily calorie count, especially if you are trying to lose weight. Before you eat that pie, there are other ways to get the low calorie plus nutritional goodness of fruit without having to suffer.

Freeze a serving of grapes. At just 62 calories per one cup serving, you can satisfy a sweet tooth, cool off on a summer day and still not destroy your calorie goals.

Frozen Grapes are Good

Berries of all kinds freeze well, too. Again, all berries come in at 32 calories per half cup serving.

Make flavored water. Lemons or limes are only 20 calories per entire fruit and will boost your fiber count as well. Both are high in Vitamin C and other nutrients. Lemon water is also good for detoxifying the system. In fact, starting the day with a cup of tepid water and lemon juice is a fabulous way to jumpstart your metabolism and protect your liver.

Remember, the simplest rule is this: Whole fruits before fruit juices or sauces or smoothies. See, when you eat whole fruit you have to do the work of chewing and breaking the stuff down. That means that your body is already burning calories before you are done eating. The process of digesting whole fruits also slows the absorption of the sugar so there is less likely to be a sugar spike and the inevitable crash later. Sugar spikes cause insulin spikes which lead to weight gain, to keeping steady blood sugar is very important. Finally, by eating the fruit you are going to get a healthy dose of fiber as well. Fiber not only helps keep you feeling full for longer it also aids in digestion so that everything at the end of the line keeps moving along smoothly.

And For the Love of Fruit…Don’t Drink it Out of a BOX!

If you drink your fruit in the form of fruit juices you are losing the chewing and breaking down process plus the fiber. So, what are you left with? The answer is Is Not From Concentrate Juice Good For Youthe sugar. If you ever compared the calories of a cup of juice to a cup of fruit you might be shocked by how different they are. For one thing, it takes a lot of berries to make a full cup of juice.

For another, the delicious, low sugar berry has now become nothing more than liquid sugar and that means a higher calorie count. There is no breaking juice down, no need to digest it so the sugar is absorbed into your body very, very quickly. And again, we are back to the sugar spikes = insulin spikes = weight gain merry go round.

But,what about smoothies, you are probably asking, gripping the cup of your expensive blender that you bought just for that very purpose. Smoothies can be a good thing-if you are careful with what you are putting in them and you are realistic about their place in your diet plan. If you are heading to the gym and loping along on the treadmill for thirty minutes and then guzzling down a smoothie afterward, you are doing yourself a great disservice especially if that smoothie is being used as a snack between regular meals.

Just because you put a bunch of health stuff into the blender does not mean you have a magical elixir there. In saying this, unlike the juice the average smoothie does retain some or most of the fiber. If you blend until smooth but not liquid, you still slow down the digestion process slightly. And you can certainly make lower calorie smoothies especially if you start with leafy greens as the base but watch the additions and the type of liquid you are using to keep things at the right nutritional and calorie level.

I personally use the Vitamix 6300 Blender for all my low calorie, high fiber fruit drinks and it will actually save you up to TEN times over buying juice from your local grocery store (and it literally takes a minute every morning to make).

Click here if you want to see my delicious fruit & vegetable smoothies I make first hand!

Feeling a Bit Woozy? Fruit Can Cure the Blood Sugar Imbalance.

Wait! What is that in the sky? It’s a bird, it’s a plane, it’s Super Banana. Okay, not quite, but fruit really can be a wonderful thing. Look, we are all busy- going to work, school and running a million errands. We forget to eat and that can be a problem because guess what that means? Hunger. Unplanned hunger which is the worst kind of hunger. Unplanned hunger is the kind that will make you pull into the drive-thru at the nearest fast food place and get the number 7 with extra pickles, a large fry and a diet Coke, if you please.

No fast food restaurants in the area? [sarcasm goes here]

Fine, then. We are off to the local corner market or wherever greasy chips and over-sized candy bars can be found. A two for one special? Sign me up.

I will just “save” this one for later. (Wink, wink.) Before you scarf down your body weight in atrocious food you have to have a plan. If you are going to be out and about, away from your home, you have to plan that at some point you will be hungry. You can either have the plan that says I will eat X food at Y time and that will solve it or you carry something with you. This is where the fruit comes in, stepping up to the plate to rescue you. Fruit, at least most of it is portable. You can throw a banana or apple in your gym bag. You can wash a bunch of grapes and throw them in a baggy or whatever. Fruit is good to have around.

Yep, we are about to circle back around to the whole fruit + sugar thing once again. If you have gone to the gym and you have worked out for a substantial period of time you are going to need protein within a small time frame to help heal and restore your body. But, you are also going to immediately need to boost your energy to the point where you are not feeling weak and woozy and that is again where sugar makes its triumphant return. That weak feeling is likely caused by a drop in your blood sugar levels- especially if you did not eat before your workout began.

To immediately get blood sugar levels back to a more acceptable, normal level you have to eat something that will be quickly absorbed. Protein takes a while to digest- so you can eat it but it will not help you out in the short term. A quick piece of fruit is the perfect answer because the fructose is easy to absorb and you are still going to get nutrients and fiber.


Yes, fruit does have sugar in it but it is naturally occurring sugar. That sugar is counterbalanced with fiber, antioxidants and vitamins, so fruit is a valuable part of your well-balanced diet. Remember to count the calories like you would any other food and remember which fruits work best in the food program that you are following.

Truth About Abs Review – Is This Weight Loss Program a Scam?

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Type of Diet: All Natural Techniques
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My Rating: 8.5 out of 10

The Truth About Abs, The Low Down

Back in the old days, people (men, mostly) tried to get huge biceps like their favorite body builders. It was just what people did. For a while, it was all about the triceps and then for a very brief moment, the back. Now, it seems that everyone is trying to get their own six pack- that rippled tummy of their dreams.

In this review we will look at whether The Truth About Abs can deliver on its promises and give you the amazing abs that you want or if you will be left with a bad taste in your mouth and an untoned middle.

Who is The Face Behind the Truth About Abs Diet?

Written by Mike Geary, The Truth About Abs is sold as a comprehensive workout program that will give you rock hard, six pack abs while raising your metabolic rate and allowing you to burn fat all day long. You receive the spiral bound workout plan that features short, intense, interval training and ab specific exercises. You also get the food and nutrition plan complete with the “healthy foods you should never eat!” and the “fat burning foods you should eat every day”.
Mike Geary is listed as a “qualified nutritionist” and a personal trainer. While he does hold a Bachelors of Science degree, it does not specifically say “nutrition” which is interesting.

Most of the reviews and blog posts skip over the fact that Geary is also an online marketer pulling in millions of dollars with his program plus the affiliate program that is attached to it. Hey, no one can fault the guy for making some money from his idea, if it is a good idea, right? So, let’s take a closer look and see if the Truth About Abs actually lives up to all of the hype.

The Claims vs. The Facts

I am going to do this a little differently this time. Let’s look at each claim individually and see if it holds up to the sniff test.

Claim 1: The workouts will increase your metabolic rate.

The Facts: The workout features short, intense interval training style programming which is sometimes referred to as HIIT training. HIIT training does have science on its side. When you work out at higher intensities than you might be used to, your body will need the extra time to recover. While your body is recovering it is still burning calories.

Claim 2: This program will work for everyone, male or female.

The Facts: There might be a problem here. The universal, one size fits all approach to fitness has been called out time and time again. Look- men and women are biologically designed to store fat in different ways. Women are designed to store excess fat in the lower body first. Men typically gain weight in the abdomen first which is why you see these guys with big guts, no butts and little chicken legs. It is genetics, it is biology and to a smaller degree, diet and lifestyle.

Geary does not differentiate between these differences and there is something more. The sales pitch itself mentions that you will “start to lose fat and your muscles will start to grow.” Uh, hold on there, Mike Geary! For some people, that whole growing muscle thing might be a problem because it will cause their stomach area to be bigger and bulkier not the toned, lean and ripped look they are going for. Do you even mention that?

Finally, on this claim: some people can be at their very fittest. Body fat percentage in the low single digits. Healthy, toned everywhere but no abs. No magical six pack to show off at the beach. No rippled lines or carved out obliques. Did they do something wrong? No. They did not. This does not get mentioned by Geary or any other fitness guru but it needs to be said: not everyone is going to have popping muscles. Not everyone can have a six pack because their muscles just will not ever show like that. It is a fact. It doesn’t mean that you are not fit with a tight, strong core- it just means that you don’t have the flashy, show off muscles.

==> Click Here to Watch the Truth About Abs Video (Male or Female) <==

Claim 3: Working mostly the abs is the way to go.

The Facts: If you focus on just one area of the body you will do: nothing. That’s right. You might feel sore for a few days and think you are really on to something but eventually your body will get really good at those exercises and they stop working. You can’t spot reduce but you can overtrain meaning that you can’t focus on one spot and make it leaner but you can make the muscles there bulkier and potentially damage them.

When you work just the front of your body you neglect the rest of your core. The core, which you have probably always thought was just your belly is more and encompasses your back and your hips. That whole area, the trunk of your body is the key to movement in other exercises, helps improve your posture and just makes you look fitter. But, if you are only working part of your core, you are not getting the full benefit. In fact, most fitness experts say that for every move you do for the front of your body, you should do two for the back. Weak back= weak core.  Weak back= no six pack for you.

Claim 4: There are “magic” fat burning foods.

The facts: There is no magic food of any kind. Even the so called, negative calorie foods like celery are not magic. The truth is, the foods that we eat plus the exercise that we get plus other factors like genetics, our general health and more will play a role in how quickly we burn calories or lose weight. There is not a particular food that you can eat that will change this so dramatically that it is magic. Yes, you can eat spicy foods and that will spike your metabolism, slightly. Yes, you can eat pineapple which aids digestion. None of these things are magic though. Stop trying to make magic foods happen, Mike!

Claim 5: There are “healthy” foods that you should never eat.

The Facts:  No one tells you exactly what these foods really are but seriously if they are “healthy” why wouldn’t you eat them? According to Mike Geary these foods will increase your abdominal fat.Uh, just a second there, Mike. We covered this already. There are no specific foods that will contribute directly to stomach fat because that depends on how your body stores fat, how much of the food you have eaten and other factors. But, here is this “qualified nutritionist” listing these foods and telling you to stay away. Once upon a time, people stayed away from fat. The marketers went absolutely insane with low fat this and low fat that. And everyone just got fatter and fatter. See,fat was not the mythical boogie man that people thought. You cannot just wholesale blame fat on a food, a food group or a macronutrient.

Claim 6: You can have a six pack in six weeks.

The Facts: Oh, Mike. Whatever will we do with you on this one? Look, it does not take a rocket scientist to figure out that this is bunk. Sure, if you are a person with 10, maybe 20 pounds to lose plus the predisposition for showy abs in the first place, then heck yeah, six weeks is perfectly right. But, for the person who has more weight to lose or has a hard time building muscles (and for those poor souls with the shy muscles) six weeks is not going to cut it.

The bottom line is simple. There is some interesting and useful information in the nutrition plan here but there is also some shaky science, some hype and some pure out wishful thinking as well.

And Now For a Few Negatives, The REAL Truth About Abs

While I will agree there are some good parts of this program, there are some not so good things as well. We covered some of the problems in the claims section but there are a few others as well. This is not your typical workout program where you pop on a disc and follow along with the exercises- you can’t even download the program. What you get Iis a spiral bound book with pictures of each exercise. Pictures are great for people who already know a thing or two about fitness and complex exercises but for beginners? The pictures might leave them feeling frustrated and confused. This can be remedied by Google searching the exercises by name but after you have paid for a program why should you do the extra leg work to find out how to do it?

Some of the foods with the nutritional plan are quite expensive and are likely to be out of the budget for some people, especially people with families. There are some alternatives suggested for these foods but the plan itself relies on the glycemic index which again, does not work for everyone. The plan doesn’t offer a lot of options for people who follow certain food plans for health, religious or ethical reasons either.

And now, for the negatives regarding the business side of this. Look, The Truth About Abs is a product and like any other product there are negatives about it. First, there is the really cheesy and kind of dated advertising. Come on, Mike. You are a millionaire, you can’t spring for a better sales video for your product? But, the more serious business claims move beyond the dated advertising. There are many complaints that refund requests are not being honored and that follow up emails and contact attempts are frequently ignored. There are also some claims about the reviews on Amazon including two of the four, five star reviews there. Those two reviews (Ana and Liz) are highly suspicious and make weird claims almost from the start making even the most trusting of people kind of scratch their head. If these are truly faked reviews, then the five star reviews are down to 2. (The other Amazon reviews for the Truth About Abs are: one 2 star and four 1 star.)

Finally, the one we all kind of see coming and dread all the same: the upsells. Just researching the site will be an experiment in tolerance and patience because every time that you try to leave the page another “don’t go” page will pop up. It is frustrating to try to click away and be met with four or five additional pages.

Final Verdict: Truth About Abs Can Work if YOU Work

I am not going to say this is the worst thing in the world but it could certainly be better. There is nothing really new here- I mean, we have all seen this stuff a million times. For a brand new exerciser, especially one who has never really done a lot the pictures of the exercises are going to be frustrating, confusing and of little real use. But, the program could potentially work under certain conditions.

  • You have to be willing to put in the effort to your fitness.
  • You have to have realistic and definable goals.
  • You have to understand your own unique body and how it works.
  • You have to be willing to change your eating habits, again, paying attention to your own body chemistry and what works for you and what does not.

Will the Truth About Abs give you the body that you want? That remains to be seen. Your success depends largely on what you are willing to put into it.  Click Here if you are interested in learning more about the Truth About Abs program.