While all fruit can help with your weight loss, there are some that specifically help your wellbeing by targeting unwanted belly fat. Wellness expert Erin Palinski-Wade, author of Belly Fat Diet For Dummies, explains, ‘Some fruits play a more powerful role in shrinking belly fat than others. All fruits contain health benefits, such as providing you with large amounts of disease- and inflammation-fighting antioxidants.’ However, if you want the most powerful belly-fighting fruits, look to our top suggestions outlined below.
1. Blueberries: According to Palinski-Wade, ‘Blueberries may be small, but they’re powerhouses! These tasty berries have many health and weight loss benefits. Consider the following: They’re powerful inflammation fighters thanks to their super-high antioxidant content. They’re potent belly shrinkers. A study at the University of Michigan Cardiovascular Centre found that when rats consumed just 2% of their calories from blueberries over a 90-day period, they significantly reduced their percentage of belly fat. According to a study by the University of Michigan, they can reduce triglyceride levels and increase insulin sensitivity, perhaps cutting the risk for cardiovascular disease and diabetes. They have been shown to help reduce food cravings.’
2. Pomegranates: Palinski-Wade notes, ‘Pomegranates with their red, juicy seeds are a potent tool to include in your weight loss arsenal. Here are the main benefits: They have some of the highest levels of antioxidants when compared to many fruits. They contain high levels of the polyphenol catechin. This powerful chemical has been shown to increase your body’s fat-burning potential and may even help to boost metabolism, making it a strong belly-fat fighter. To further promote weight loss, catechins may also decrease appetite, helping to prevent overeating. They may help decrease fat build-up in the arteries, making them as healthy for the heart as they are for your waistline.’
3. Tart Cherries: ‘Tart cherries are rich in the plant chemical anthocyanin,’ Palinski-Wade details. ‘Not only does this chemical give the cherries their bright colour, but it also helps you burn belly fat. A study conducted by the University of Michigan found that when mice were given food that contained added tart cherry powder, their body fat reduced by 9% more than mice fed the same diet without the additional cherry powder. Even better, most of the weight loss came from fat stores in the abdominal area. The mice fed the cherry powder also showed significant decreases in cholesterol levels as well as a decline in inflammatory markers. Tart cherries are different from the sweet cherries you may often eat raw. They’re not usually found in the fresh produce aisle. Instead, you can usually find them frozen or dried. Just be sure you buy an unsweetened variety.’
4. Grapefruit: ‘Grapefruit is a super fat burner,’ Palinski-Wade asserts. ‘It also has diuretic properties, which help you shed any unwanted water retention, leaving you looking and feeling slimmer, especially in the midsection. This refreshing citrus fruit has long been linked with many promising studies touting its weight loss benefits…A 2011 study in Nutrition & Metabolism by researchers at Vanderbilt University found that when obese adults consumed half a grapefruit or four ounces of 100% grapefruit juice before three main meals, they experienced a significant decrease in both body weight and waist circumference. Why? Perhaps the high water content and volume of the grapefruit prior to meals helped make them feel fuller sooner, allowing them to eat smaller portions at the next meals…If you’re taking medications, make sure to check with your doctor or pharmacist before eating grapefruit or drinking grapefruit juice. Grapefruit products can have potentially adverse interactions with some medications.’
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