Which fruits burn belly fat

which fruits burn belly fat
which fruits burn belly fat

I love eating fruits. My favorites are grapes and mangos, especially when they are fresh and chilled. I can have them every day in the summer months.

If you are a sweet tooth like me, you know how hard it is to fight the sugar cravings. 

I found out that it’s better not to fight it and eat something sweet to combat the sweet binges: the natural kind — fruits. 

Fruits contain sugars called fructose, glucose, and sucrose. Although natural, fructose can still be harmful in excess amounts.

However, it’s hard to consume plenty of fructose when eating wholesome fruits. Fruits contain fiber that can fill you up, so you’ll unlikely take in too much fructose. 

It’s time to ditch the cakes and chocolate guys. Replace it with fruits when you are trying to lose weight and for your overall health.

I know fruits do not compare to decadent chocolates, and creamy, sweet cheesecakes. You can still have your ice creams, pavlovas, and Krispy Kremes. But, keep it in moderation.

In saying that, if you want to prevent or lessen your risk of diseases or cancers, always go for natural sugar. Not only will eating fruits help keep your sugar cravings under control, but it also boosts your health.

The list of fruits that burn belly fat

17 fruits to burn belly fat

Ok, let’s take a look at the fruits that can burn your belly fat. Eating these fruits can help manage your sweet cravings. 

Whenever you get attacked by the sweet tooth fairy, reach for these belly fat burning fruits. The following are fruits that can magically vanish the unwanted sugar fairy and burn your belly fat:

  • Berries
  • Melons
  • Grapefruit
  • Banana
  • Apple
  • Avocado
  • Stone fruit
  • Kiwi fruit
  • Orange
  • Passionfruit
  • Lemon
  • Pineapple
  • Pomegranate
  • Tart cherries
  • Papaya

Berries

berries
berries

Berries are low in calories, and it’s packed with nutrients, much like the other fruits mentioned in this article.

A cup of blueberries contains just 84 calories. That’s a cup!

One cup of strawberries contains under 50 calories and provides 3 grams of dietary fiber, as well as Vitamin C, manga, and v K. What do they even mean?

Well, Vitamin C is excellent for supporting your immune system. Vitamin K is vital for bones and blood clotting.

Manganese, or as I’d like to call, manga, breaks down amino acids, cholesterol, glucose, and carbs. 

With all these nutrients in berries, it may reduce cholesterol levels, lowers, cholesterol levels, and inflammation. 

You can add berries to your morning cereal, oats, or eat it by itself.

Melons

melons
melons

Melons are also low in calories. A cup of melon only contains 61 calories.

[source: Calories in a melon]

Do you know what else they have a lot of? Melons contain plenty of water and a whole lot of fiber and potassium. 

Also, melons are breaming in antioxidants, such as vitamin C, beta-carotene, and lycopene. 

You already know how vital vitamin C is for your immune system. Let’s go over beta-carotene and lycopene.

Beta-carotene is converted to vitamin A in our body. Vitamin A is good for our skin, immune system, and eye health.

[source: β-Carotene Is an Important Vitamin A Source for Humans]

Lycopene is great for sun protection, heart health, and certain types of cancers. Lycopene shows positive results against prostate cancer. 

[source: Dietary lycopene intake and risk of prostate cancer defined by ERG protein expression]

Grapefruit

grapefruit
grapefruit

What is a grapefruit? Do you know a pomelo? Do you see orange? Well, picture them together, and you get a grapefruit.

One whole grapefruit contains just 74 calories and provides a good source for vitamin C and vitamin A. 

How do you eat a grapefruit? Well, you can eat it by itself or add the grapefruit with salads.

[source: Grapefruit calories]

Banana

banana
banana

I know what you’re thinking. Banana? But, that’s high in calories.

A viable concern, calorie is everything when you are trying to lose weight. 

Although bananas are high in calories, they are also packed with nutrients compared to other fruits.

Banana contains potassium, magnesium, manganese, fiber, many antioxidants, vitamin A, vitamin C, and vitamin B6.

[source: Bioactive compounds in banana and their associated health benefits – A review]

Why are magnesium, fiber, and vitamin B6 essential? Let’s go over the following:

Magnesium

Magnesium is found everywhere in our body and is an integral part of our well-being. Magnesium regulates muscle and nerve functions. Also, it controls blood sugar levels and blood pressure. 

[source: Magnesium basics]

Fiber

Fiber may reduce colorectal cancer, help with constipation, lower cholesterol, improve gut health, and help with weight loss by making you feel fuller longer.

[source: Effects of Dietary Fiber and Its Components on Metabolic Health]

Apples

apple
apple

I’m not a big fan of apples, but I eat them. They are low in calories with a fair amount of fiber. One small apple contains only 78 calories, 3.5 grams of fiber, and a good amount of antioxidants, such as carotene and lutein. Carotene and lutein are good for your eyes. 

[source: One small apple]

Avocados

avocado
avocado

Avocados contain lots of fat—a cup of avocado includes 234 calories, according to USDA. Don-t be scared, though, because those fats are responsible for weight loss and other good stuff. Even though it’s high in fat, they are the kinds that your body needs.

Despite the significant amount of fat in avocados, studies have shown that avocados may promote weight loss. 

One study showed that people who made avocado their staple have better eating habits and have lower body weight. 

In another study, people who ate avocado made them fuller for longer, didn’t get hungry often, and reduced their cholesterol level. 

Also, I love replacing my margarine and butter with avocados. And, I use avos as dips. Better than buying those machine processed dips you buy at the supermarket. 

[source: Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort]

Stone fruits

stone fruit
stone fruit

What the heck are stone fruits? The names peaches, cherries, apricots, plums, and nectarines should be more familiar to you. These fruits have a pit and a fleshy exterior.

One cup of sliced plum only contains 75 calories.

[source: USDA plum calories]

Stone fruits can be cut into little pieces and added to salads, porridge, or you can eat them by itself.

Stone fruits are dense in nutrients, and you should be replacing your unhealthy snacks with these kinds of fruits.  

They are sweet, yum, and keeps your body in tip-top shape.

Kiwi fruit

kiwi fruit
kiwi fruit

One kiwi fruit (69 grams) has only 42 calories. Due to its low calories, kiwi fruit is excellent for weight loss. 

[source: USDA kiwi fruit calories]

Kiwi fruit is dense in nutrients, vitamin C, actinidin, fiber, vitamin E. However, Kiwi fruit has an enormous amount of vitamin C. So, if you want to boost your immune system, write down kiwi fruit in your shopping list.

[source: The nutritional and health attributes of kiwifruit: a review]

There are also studies that kiwi fruit can control blood sugar levels, heals the gut, and reduces harmful cholesterol levels. 

Kiwi fruits are great by itself, but you can also add them to your juice, salad, and smoothies. Kiwi fruits are soft, have a distinct skin texture, sweet, and absolute yum.

Oranges

oranges
oranges

Orange is a citrus fruit. As you can imagine, oranges are high in vitamin C and high in fiber, making oranges filling.

It’s even possible that orange can keep you fuller for longer compared to a croissant or a muesli bar. 

[source: A satiety index of common foods]

Keep this in mind; it’s better to eat a whole orange than drink orange juice. Since you won’t feel full when drinking orange juice compared to eating a whole raw orange. You may end up drinking more fructose than you need. And in turn, you might be consuming more calories than just eating a single orange. 

Look at this comparison. A cup of orange juice contains 110 calories. While a “large” orange has a meager 86 calories. A small orange only contains 45 calories.

Passion Fruit

passion fruit
passion fruit

Passion fruit is little, but dang, it packs fiber. Five passion fruit can give you 40% of your daily intake, and it’s fewer than 100 calories. 

Passion fruit has an ample amount of fiber, helping you stay full and stop the hunger pangs.

Additionally, passion fruit can normalize blood pressure by reducing it and improving insulin sensitivity in obese men.

[source: The Effect of Piceatannol from Passion Fruit (Passiflora edulis) Seeds on Metabolic Health in Humans]

If you want to lose weight, eating passion for the fruit is not a bad idea. The fiber can help you feel full for longer. Passion fruit is a great snack alternative.

Lemons

lemon
lemon

Lemons are another citrus fruit that can aid in weight loss. How does it help in weight loss? 

Well, lemons can be added to your water. 

And, when you replace your soda, cola, or milkshake with lemon water, you can drastically lower your overall daily calorie consumption. 

Don’t believe in the lemon detox BS. Your body does a great job of detoxifying your body on its own. 

Drink lemon water instead of Coke, milkshake, or any calorie-packed drink, and you’ll be surprised at how much calories you are saving. 

Pineapple

pineapple
pineapple

Some of us hate eating fruits, I know myself don’t like the apple that much, but there is one fruit that I would devour in a second. 

The first time I’ve had pineapple was back home in the Philippines. And I loved it! It’s sweet, not too soft, not too hard; the texture is just right on the palate.

If you are looking for some fruits to get your sweet tooth into, pineapple may be for you.

Pineapple contains plenty of nutrients such as folate, copper, iron, vitamin B6, vitamin C, riboflavin, niacin, thiamin, and magnesium. Yup, this large, prickly fruit packs this much. 

How does pineapple help with weight loss? Pineapple contains a fair amount of fiber. Fiber can help you feel fuller for longer and can curb hunger pangs. 

Pineapple is low in calories. Replacing sugar-laden desserts with pineapple will only reduce the calories you consume for the whole day.

One cup of chunky pineapple only adds up to 80 calories. 

[source: Pineapple USDA]

Pomegranate

pomegranate
pomegranate

Pomegranate can aid in weight loss by its potent extracts, namely, anthocyanins, tannins, and very high levels of antioxidants, including polyphenols and flavonoids. 

Yes, this fruit powerhouse has properties that have been proven to help you lose weight. 

For centuries, pomegranate has been used to treat ailments such as diarrhea, hemorrhage (internal bleeding, external bleeding), acidosis (when your body contains too much acid), and microbial infections (food poisoning, meningitis, pneumonia).

Although human studies are limited, the results are promising.

[source: Obesity: the preventive role of the pomegranate (Punica granatum)]

Tart cherries

tart cherries
tart cherries

Tart cherries are also known as sour cherries and are native in Europe and southwest Asia. 

In a study to find the effectiveness of tart cherries against obesity, mice were fed a high-fat diet and were given a whole tart cherry powder.

The supplementation of tart cherries resulted in better regulation of metabolism, lowered cholesterol levels, and reduced abdominal fat.

[source: Regular tart cherry intake alters abdominal adiposity, adipose gene transcription, and inflammation in obesity-prone rats fed a high-fat diet]

Papaya

papaya
papaya

Papaya or also known as pawpaw is considered to be a good fat burner. A study of mice proved that papaya has an excellent anti-obesity effect. The study found that papaya reduced weight and decreased body fat. 

[source: Anti-obesity effect of Carica papaya in high-fat diet fed rats]

Papaya is not known as a fat-burning fruit, but it certainly packs a whole lot of nutrients. Also, papaya may help prevent certain types of cancers.

One papaya has vitamin A, vitamin K, fiber, protein, lycopene, magnesium, vitamin B, and vitamin K. 

Conclusion

Eating fruits will not make you lose weight. The best way to lose weight is the combination of hard work and dedication. 

Because, let’s face it, even if you want to lose weight, but you don’t have the mental fortitude to keep eating right, sweating like a pig, and work like a horse, you will not lose weight. No matter how many belly fat burning fruits you eat. 

Don’t get me wrong, fruit can aid in weight loss, and it’s the best alternative to heavily processed, sugar-laden desserts.

But, it comes down to making it a habit. Exercising is the easiest part of losing weight. Eating right is hard. Being consistent for the rest of your life is almost impossible unless you change your mindset. 

Also, except for lemon water, it’s crucial that you eat fruits instead of juicing. You will consume more calories when you drink fruit juices. 


Nutritionist

Christian Tanobey

Metabolism of a sloth and a body that’s almost impossible to put on muscles motivated me to study weight loss and nutrition. Sharing what I’ve learned and experienced to help you achieve your ideal body.


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