Stubborn belly fat is a real thing that many people frustratingly suffer from every day. If you want to get rid of it, then there are some fruits that can help.
But how much fruit should you eat? And what kind of fruit should you eat?
Fruits are rich in fiber, vitamins, minerals, antioxidants, and other nutrients. They also contain water, which makes them very filling. In addition, they are low in calories. Therefore, they are great for weight loss.
Yet in some ways, fruit makes you fat. Eating the wrong fruits, at the wrong times and if you have the wrong body type will result in gaining weight from fruit.
If you are going to eat fruit, the key is to choose the right type of fruit. And fruit can be a great way to satisfy a sweet tooth that would otherwise snack on a candy bar or soda, totally derailing your diet.
Here you’ll discover the 10 best fruits for belly fat loss that you can use to slim down your waistline.
What Fruits Burn the Most Fat?
The best fruits for weight loss are those high in fiber, low in sugar, low in calories, and lower in carbohydrates. But there are some fruits that’ll give you more bang for your buck when it comes to losing weight.
You don’t need to 100% avoid fruit if you’re metabolically healthy. Your body should be able to process the sugar in fruit well as long as you’re eating it in moderation.
Eating fruits can contain a lot of benefits like antioxidants, micronutrients, minerals, vitamins, and prebiotics. But at the end of the day, the natural sugars found in fruit are still considered sugar. Fruits can also help to improve satiety (the feeling of being full). All while reducing your desire for high-calorie treats.
According to this study, the high fiber found in fruits can also help to reduce belly fat (1). Some fruits are better for you than others when it comes to weight loss. It’s important you’re eating the right ones or they could cause you to gain weight.
You don’t have to give up eating your favorite fruits if you’re trying to lose weight. When you eat the right fruits it can even make the weight loss process easier. But this doesn’t mean you should go on an all-fruit diet like Steve Jobs.
Giving up fruit can be very hard to do but there are a handful of fruits that are very helpful for weight loss. Here you will find the best fruits for weight loss so you can slim down while enjoying your fruit too.
Strawberries a low sugar berry that still packs a sweet punch. They’re a great way to satisfy your sweet tooth.
They’re high in vitamin C, manganese, potassium, and folate. They’re loaded with antioxidants that will help fight off free radicals that cause inflammation in the body.
Getting more vitamin C through your diet will not only boost your immune system but also fade away wrinkles. The vitamin C in strawberries is used by your skin collagen to maintain and improve elasticity as you age (2).
Strawberries also contain ellagic acid which is a plant polyphenol that has health benefits. It works to remove toxins from your body and fight off free radicals (3).
One study found consuming strawberry puree led to a 25% improvement in insulin levels (4). And getting your insulin sensitivity improved is a great way to lose more weight.
Watermelon may be higher on the glycemic index but it also has a very low glycemic load. This superfruit has a lower glycemic load as it’s mostly water coming in at 92% of its weight.
Watermelon is a good way to satisfy your sweet tooth during those warm summer months. Watermelon contains a higher amount of the plant polyphenol lycopene which has cancer-fighting benefits (5).
Watermelon also comes in high on the antioxidant scale so you can keep your skin looking great during those sunny warm months. One cup of watermelon has less than 10g of sugar and has a high water content.
Berries are also very high on the ORAC antioxidant scale while being very low in calories, low on the glycemic index, and low on the glycemic load.
Blueberries are also rich in anthocyanins, which have many weight loss benefits.
This study found the anthocyanins found in berries helped to promote more healthy gut bacteria (6). This beneficial gut bacteria has been proven to help lose weight.
And in this study researchers found anthocyanins to have powerful anti-obesity effects (7).
Grapefruit not only can tastes delicious in the morning but this fantastic fruit can also help you lose weight.
This study found grapefruits helped to enhance weight loss while improving insulin resistance (8). Participants had a significant insulin reduction two hours after eating grapefruit. This study by Nutrition and Metabolism found those eating grapefruit before eating a meal could help them lose more weight (9).
It is higher in carbs so eating grapefruit is something you won’t want to do daily. Once or twice a week at most and there are better options out there if you’re on a weight loss diet.
Blackberries are another great low sugar berry that you can have daily. One cup of blackberries has less than 10g of carbs. Know their darker bluish-purple color is an indicator that they’re high in antioxidants. These antioxidants fight off damage-causing free radicals in your body. This helps to keep inflammation low.
Blackberries, like the other berries on this list, are low in fructose but also higher in fiber making them an excellent fruit choice. They’re high in vitamin C and anthocyanins both of which are great for your skin health.
Tart cherries are very high in antioxidants, low in calories, low on the glycemic index and glycemic load.
In this study by the Journal of Medical Food researchers fed two groups of rats a high-fat diet (10). One group was given tart cherries though.
The group of rats eating the tart cherries didn’t gain as much weight as the group just eating the high-fat diet.
They also found the rats eating tart cherries had reduced concentrations of fats in the blood and less belly fat.
In this study, researchers found rats fed tart cherries had a 9% reduction in belly fat, lowered inflammation, and helped protect against heart disease (11).
Tart cherries are right there at the top my superfoods list of the best fruits to help you lose weight.
Did you know avocados are fruit but they’re technically considered a berry according to the University of California? (12)
Avocados taste delicious and they also help make you feel fuller longer. This study found eating avocados for lunch helped to lower the desire to eat more between meals (13).
Avocados are super high in healthy monounsaturated fats. These good fats have been found to boost weight loss, improve insulin and blood sugar control and lower the bad LDL cholesterol (14).
Avocados are high in fat so they’re also high in calories. You should watch your portions when eating avocados. Otherwise, you could still gain weight from eating them.
Technically tomatoes are fruits even though most nutritionists and chefs view them as a vegetable. Tomatoes aren’t high in sugar and are considered to be non-starchy. They’re low on the Glycemic Index scoring less than 15.
They’re also low in calories and contain the powerful antioxidant lycopene. Now lycopene has a lot of health benefits and it’s hard to find in a lot of foods. Studies have found it to be effective for lowering blood pressure, improving cardiovascular health and certain types of cancer (15).
Studies have found drinking tomato juice can lower waist circumference and lower inflammation. Another study found women who drank tomato juice daily lost body fat and lowered their weight (16).
Lemons are very high in vitamin C and fiber both of which can help you drop some weight. I like adding lemon juice to water to not only give your water a little extra taste but it’ll also increase your fat burning.
Even if it encourages you just to drink more water. Water too has been proven to help enhance weight loss (17).
In this study, lemon extracts were proven helpful for weight loss (18). The researchers found the polyphenols in lemon helped to fight weight gain and the buildup of body fat.
Limes are the last low sugar fruit on this list and they’re certainly not the least important. They’re high in vitamin C, super low in sugar, improve gut health, rich in antioxidants, and can lower inflammation.
Squeezing a fresh lime into a glass of water is a great way to satisfy your sweet tooth. The citric acids in limes and lemons can help to lower inflammation (19).
What fruit burns the most fat?
The fruit that burns the most fat is going to be on that’s super low on sugar, high in fiber, and has other beneficial nutrients in it. Berries are my favorite as they meet both of those criteria plus they’re packed with antioxidants, low in calories, and taste delicious so it’ll encourage you to eat more of them.
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Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association and he’s a Certified Personal Trainer (CPT) by American Council on Exercise. He’s worked as a Strength and Conditioning Coach at the high school and college levels. He has over 15 years of experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He strives to bring inspiration and results for people to live healthier lives through smart diet and exercise.