Day 9 of the 30-Day Kick-Up-the-Arser
Dried Fruit Vs Fresh Fruit For Weight Loss
By now, you’ve realised nutrition isn’t about banning foods or living off flavourless misery. But there are still a few sneaky food traps that trip people up—dried fruit, portion sizes, and fibre are three of the biggest culprits.
Dried Fruit vs Fresh Fruit: It’s Not a Fair Fight
You grab a handful of raisins, thinking you’re being “healthy.” But here’s the reality:
Dried fruit is just fresh fruit with the water removed, which means the calories and sugar are now concentrated into a tiny portion.
Example:
1 cup of grapes = 62 calories
1 cup of raisins = 434 calories
There’s nothing wrong with dried fruit. It’s simply easy to eat far more of it than you realise because it’s low-volume and calorie-dense — a smaller return for the calories you spend.
The fix:
Enjoy dried fruit, but don’t eat it like fresh fruit unless you’re intentionally aiming for a high-calorie snack.
Portion Control: You’re Probably Eating More Than You Think
Your “just a snack” can easily match the calories of a full meal.
If you’re:
- Eyeballing peanut butter…
- Free-pouring cereal…
- Guessing pasta portions…
You’re likely underestimating by hundreds of calories.
You don’t need to weigh your food forever—just long enough to learn what realistic portions actually look like so you’re not constantly blindsided.
Fibre: The Underrated Game Changer
Fibre isn’t just for your nan. It affects appetite, digestion, energy levels, and fat loss.
Where most people slip up:
Too little fibre: constant hunger, sluggishness, digestion issues
Too much too fast: bloating, discomfort, and a sudden need to locate the nearest toilet
How Much Fibre Do You Need?
General guideline: 14g fibre per 1,000 calories
Which usually works out to:
Women: ~25g per day
Men: ~35g per day
High-Fibre Foods That Don’t Taste Like Punishment
- Oatmeal
- Berries
- Beans, lentils, chickpeas
- Broccoli, carrots, spinach
Fibre slows digestion, keeps you fuller for longer, and stops you picking at food all day—which is why most low-fibre diets feel impossible to stick to. And if your diet is 90% beige, your hunger and energy levels are already telling you everything you need to know.
Your Task for Today
- Are you eating dried fruit like it’s calorie-free?
- Do you actually know what a proper portion looks like?
- Are you getting enough fibre, or is your diet mostly beige sadness?
On the next one: Speedy Meals—Quick Breakfasts, Lunches & Dinners That Don’t Suck.
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