There are tons of fruits to choose from in the produce aisle–all brimming with good-for-you vitamins and antioxidants. But when it comes to targeting dangerous belly (visceral) fat specifically, there are, in fact, a handful of fruits that reign supreme.
Research suggests that these fruits have special “zero belly” properties, making them one of the few weight loss tricks you’ll be happy to use every single day. Here’s ten of them to choose from:
Cherries have been shown to banish body fat as well as benefit heart health. In a 12-week study by the University of Michigan, researchers found rats that were fed antioxidant-rich cherries showed a 9 percent belly fat reduction over other rats that were fed a regular“Western diet.” Moreover, the researchers noted that the cherry consumption had profound ability to alter the expression of fat genes.
Raspberries, strawberries, blueberries—are packed with polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming! In a recent Texas Woman’s University study, researchers found that feeding mice three daily servings of berries, decreased the formation of fat cells by up to 73 percent! A University of Michigan study showed similar results. Rats who had blueberry powder mixed into their meals had less abdominal fat at the end of the 90-day study than rats on a berry-free diet.
Watermelon sometimes gets a bad rap for being high in sugar, but the fruit has some impressive health benefits. Research conducted at the University of Kentucky showed that eating watermelon may improve lipid profiles and lower fat accumulation. Even better, another study among found watermelon juice to help reduce the level of muscle soreness.
You’ve probably heard the saying “an apple a day keeps the doctor away”. Apples are incredibly nutritious and filling. Research shows they provide many health benefits, including reducing the risk of diabetes and some cancer. There are two properties of apples that make them very weight loss friendly. Apples contain a high amount of dietary fiber and water. Both’ve shown to help in calorie reduction and weight loss.
In one study by University of Alberta in Canada, women who were instructed to eat about 300 grams of apples (1.5 large apples) per day lost an average of 2.9 lbs (1.3kg) over a period of 12 weeks.
The takeaway here is apples can not only be a healthy addition to your diet, but also help you lose weight, thanks to its dietary fiber and a high amount of water. Being low in energy density also promotes fullness after eating and contributes to weight loss.
Tart and tangy with an underlying sweetness, grapefruit has juiciness that rivals ever popular oranges and sparkles with many of the same health promoting benefits. Grapefruit is a “super fruit” and it deserves to be highlighted as one that you can eat for both weight loss and optimal health. And unlike other fruits, grapefruit’s effects on weight control have been studied directly.
In a 12-week study conducted by Harvard University, women who ate half a fresh grapefruit before meals shed a total of 7 pounds more that women who had a grapefruit placebo.
So it appears that eating half a grapefruit about 30 minutes before your meals on a daily basis will help you feel more satiated and eat fewer overall calories.
6. Stone Fruits – Nectaries, Peaches and Plums
A study by University of Toronto suggests peaches, plums and nectarines may help ward off metabolic syndrome — a name for a group of risk factors, of which belly fat is a predominant determinant, that increase the risk for obesity-related diseases including diabetes. The belly-good properties of stone fruits come from powerful phenolic compounds that can modulate fat-gene expression. Better yet, fruits with pits are among the lowest in fructose or fruit sugar.
Pineapples are exceptionally nutritious and are among the world most popular tropical fruits. They are a good source of many nutrients, including high amount of vitamin C, manganese, copper and folate.
1 cup of pineapple provides 131% of daily value for vitamin C and 76% of the recommended intake for manganese.
Pineapples also the only source of the plant compound bromelain, which comes with many benefits, including enhanced immune function, weight loss, cancer prevention, improve wound, and better gut health.
Bananas have several health properties that make them a weight loss friendly food. For starters, bananas contain relatively few calories. One average size contains a little bit over 100 calories. Secondly, bananas are rich in something called resistant starch. It’s a type of starch that is not digested in the stomach or small intestine, reaching the colon intact. Thus, it “resists” digestion.
Foods high in resistant starch like bananas tend to be very filling and can reduce your appetite after eating, causing to eat fewer overall calories. The takeaway here is bananas are very weight loss friendly. They are low in calories, dense in nutrients and fiber, which suppresses your appetite for a long time.
If you are worried about munching on to something, then go for oranges. High in water content and low in calories, this fruit will satiate your emotional hunger and will help lose weight. So that’s two birds with one stone.
Oranges are also an excellent source of several important vitamins and minerals including fiber, vitamin C, thiamin, folate and antioxidants. In particular, vitamin C contributes to weight loss. Studies have linked vitamin C to more efficient fat metabolism, which helps the body to burn more fat.
Saving the best for last. Avocado is simply the best fruit for weight loss. Avocado is an unique type of fruit primarily consists of a healthy fat, rather than carbohydrates like most other fruits.
It’s the same heart healthy fat found in olive oil called monounsaturated oleic acid. Countless research has shown that a diet rich in this type of healthy fat contributes to lower cholesterol, quell hunger and even spot-reduce stubborn belly fat.
But it’s not just the healthy fat in avocados that makes it weight loss friendly. Avocados are incredibly nutritious containing more than 20 different vitamins and minerals. One of them is fiber, which is well known for its contributions to blood sugar management, improving digestive health and weight loss benefits. Avocado’s richness in fiber make this fatty fruit ideal for weight loss.