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3 Best Fruits That May Shrink Your Belly Fat [2022 Updated]

Mitchelle Morgan

Updated on - Written by
Medically reviewed by Ramakrishnan, G., Ph.D

Cherries Help You Lose Belly Fat

Part of losing weight is finding ways to shrink your waistline. Belly fat can be stubborn and take some time to get rid of. People try serious exercises and even long diets to get rid of belly fat. But starving yourself and overworking won’t benefit your health.

Instead, work on using healthy foods like fruits to help you achieve your goal. Fruits like cherries, grapefruits, and peaches are suitable for achieving the best bodyweight. Plus, they have more health benefits like vitamins and minerals.

These three best fruits aren’t hard to come by.

  • Cherries
  • Grapefruit
  • Peach 

You can take the whole fruit, add it to a salad or a smoothie to enjoy at any time of the day.  Learn how these fruits can help shed belly fat backed by scientific evidence in this article.

Cherries

Cherries are a great fruit[1] to add to your diet when trying to lose weight. They come loaded with vitamins and minerals like potassium, vitamin D, and fiber which your body needs. You’ll come across two types of cherries, namely tart and sweet.

Both tart cherries and sweet ones are ideal for when you want to lose stubborn belly fat. They’re small and have even less caloric content. One cup of cherries has only 96 calories[2]  and about 3.2 grams of fiber. Fiber is what you need since it has many weight loss benefits.

Cherries are a good source of fiber that you can add to your meals. When you eat foods rich in fiber, you can slow your digestion. This is important when you want to lose weight since you tend to feel full for longer. The satiating effect is crucial when you want to avoid overeating.

So, that means a cup of tart cherries or tart juice can keep hunger at bay for quite some time. Not to mention, the fruit is low in calories and sugars. You can even add some tart cherry powder to your smoothie.

Health Benefits of Cherries

Cherries have numerous health benefits that are worth knowing as you work on your health and well-being. These include:

Antioxidant and Anti-inflammatory Properties

Eating food and fruits rich in antioxidants[3]  and anti-inflammatory properties is crucial. Cherries not only promote weight loss, but they benefit your body to fight against free radicals. Cherries have a high plant compound content that works to alleviate oxidative stress.

In addition, eating dried cherries works to reduce inflammation and fight cellular damage. The outcome is better health[4]  as your body becomes less prone to chronic illnesses.

Improve the Health of Your Heart

As you work on losing body fat, eating cherries can help improve the health of your heart. The fruit works by protecting you from cardiovascular disease. It has numerous minerals and vitamins that are instrumental in proper heart health.

As a sweet tooth, when you eat a cup of cherries, you add a lot of essential potassium[5]  to your body. This is a mineral that your heart loves and needs to ensure you have a regular heartbeat. Also, you can regulate high blood pressure[6]  with it since it gets rid of excess sodium.

Better Sleep Patterns

Are you aware that eating fresh cherries can help you sleep better? Cherries are not only a healthy way to lose belly fat, but they can reduce insomnia. Tart cherry juice in one study[7]  helps older adults sleep better and for longer periods.

These cherries can help improve the quality of your sleep. You wake up feeling rested and ready for another day.

Grapefruit

More fruits can help you achieve your ideal weight. For instance, grapefruits will help you to burn fat and healthily lose weight. This is a sweet fruit that can help you reduce caloric and sugar intake.

Grapefruits have fewer calories which is what the body needs to burn excess fat. In addition, it comes loaded with essential vitamins and minerals[8]  that you need for better health. Swapping other foods with the fruit ensures you get loads of vitamin C and A plus potassium, thiamine, magnesium, and folate.

In addition, the fruit is rich in fiber which works when you want to eat less. Fiber helps you feel full for a long time making grapefruit the answer for appetite control.

Health Benefits of Grape Fruits

A single grapefruit can be a treasure-trove of benefits for your body. It can help:

Prevent Insulin Resistance

Insulin resistance can lead to illnesses such as diabetes that are chronic. Essentially, the cells of your body no longer respond to insulin which is a body regulating hormone. Perfect hormonal balance is crucial. That’s why fluctuating insulin levels are a serious issue.

When you eat grapefruit, you can help regulate these fluctuating insulin levels[9] . Doing so makes you less prone to insulin resistance and diabetes.

Boost Immunity

The immune system is so important for your health and well-being. Any time your health is under attack, having better immunity keeps disease and similar conditions at bay. However, you’re more vulnerable when you have poor immunity and should find ways to boost it.

For instance, eating grapefruit can help improve your immunity. The fruit has minerals and vitamins your body needs like vitamin C[10]  and potassium.

Peach

The third fruit you can add to your diet to reduce belly is a peach. Peaches are a sweet tooth’s answer to healthy alternatives when seeking satisfaction. This is among the best fruits[11]  to eat or add to your fresh juices for fantastic health benefits.

You learn that this fruit only has 58 Calories, so it’s good for weight loss. Peaches are a powerhouse fruit packed with antioxidants and promote healthy food digestion. Better digestion reduces the chances of constipation and aids in gut health.

You eat healthy food to benefit your body without adding more fat to the belly area. The fiber in peaches will help you eliminate the excess easier, feel fuller, and have protection from digestive disorders.

Health Benefits of Peaches

There are many health benefits associated with eating peaches. These include:

Skin Protection

Healthy skin is important and a priority for billions of people. Eating peaches can help you in your quest for healthier skin[12]  and that lovely glow. The fruit contains certain compounds that benefit the texture of your skin, plus its ability to retain vital moisture.

Cancer Prevention

The best fruits are those that make it possible for the body to protect itself against different cancers. For instance, eating the flesh and skin of peaches helps your body get caffeic acid and carotenoids[13] . These two are powerful antioxidants that keep cancer at bay in your body.

Another vital antioxidant that you can find in peaches is polyphenols. These antioxidants work by reducing the growth of cancer cells[14]  in your body. They also attack and kill cancerous cells but won’t affect the healthy ones.

Summing Up

Belly fat can be a cause for concern as you work on better weight management. As part of your diet, add cherries, grapefruits, and peaches for the best results. These three fruits have vital nutrients that improve your body health.

In addition, the three have fiber that promotes better digestion and keeps you fuller for longer. That way, you won’t feel the need to eat as often as you did before. This is the healthiest way to reduce belly fat and enjoy sweet fruits.


+ 14 sources

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  1. Kelley, D., Adkins, Y. and Laugero, K. (2018). A Review of the Health Benefits of Cherries. Nutrients, [online] 10(3), p.368. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5872786/
  2. ‌Usda.gov. (2021). FoodData Central. [online] Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/171719/nutrients
  3. ‌Ferretti, G., Bacchetti, T., Belleggia, A. and Neri, D. (2010). Cherry Antioxidants: From Farm to Table. Molecules, [online] 15(10), pp.6993–7005. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6259571/
  4. ‌Wojdyło, A., Nowicka, P., Laskowski, P. and Oszmiański, J. (2014). Evaluation of Sour Cherry (Prunus cerasus L.) Fruits for Their Polyphenol Content, Antioxidant Properties, and Nutritional Components. Journal of Agricultural and Food Chemistry, [online] 62(51), pp.12332–12345. Available at: https://pubmed.ncbi.nlm.nih.gov/25495123/
  5. ‌Weaver, C.M. (2013). Potassium and Health. Advances in Nutrition, [online] 4(3), pp.368S377S. Available at: https://pubmed.ncbi.nlm.nih.gov/23674806/
  6. ‌Castro, H. and Raij, L. (2013). Potassium in Hypertension and Cardiovascular Disease. Seminars in Nephrology, [online] 33(3), pp.277–289. Available at: https://pubmed.ncbi.nlm.nih.gov/23953805/
  7. ‌Pigeon, W.R., Carr, M., Gorman, C. and Perlis, M.L. (2010). Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medicinal Food, [online] 13(3), pp.579–583. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3133468/
  8. ‌Fujioka, K., Greenway, F., Sheard, J. and Ying, Y. (2006). The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome. Journal of Medicinal Food, [online] 9(1), pp.49–54. Available at: https://pubmed.ncbi.nlm.nih.gov/16579728/
  9. ‌Fujioka, K., Greenway, F., Sheard, J. and Ying, Y. (2006). The Effects of Grapefruit on Weight and Insulin Resistance: Relationship to the Metabolic Syndrome. Journal of Medicinal Food, [online] 9(1), pp.49–54. Available at: https://pubmed.ncbi.nlm.nih.gov/16579728/
  10. ‌Murphy, M.M., Barraj, L.M. and Rampersaud, G.C. (2014). Consumption of grapefruit is associated with higher nutrient intakes and diet quality among adults, and more favorable anthropometrics in women, NHANES 2003–2008. Food & Nutrition Research, [online] 58(1), p.22179. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4016745/
  11. ‌Slavin, J.L. and Lloyd, B. (2012). Health Benefits of Fruits and Vegetables. Advances in Nutrition, [online] 3(4), pp.506–516. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
  12. ‌Koikeda, T., Tokudome, Y., Okayasu, M., Kobayashi, Y., Kuroda, K., Yamakawa, J., Niu, K., Masuda, K. and Saito, M. (2017). Effects of Peach (Prunus persica)-Derived Glucosylceramide on the Human Skin. Immunology, Endocrine & Metabolic Agents in Medicinal Chemistry, [online] 17(1). Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740493/
  13. ‌Mackinney, G. (1937). CAROTENOIDS OF THE PEACH. Plant Physiology, [online] 12(1), pp.216–218. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC439899/
  14. ‌Noratto, G., Porter, W., Byrne, D. and Cisneros-Zevallos, L. (2014). Polyphenolics from peach (Prunus persica var. Rich Lady) inhibit tumor growth and metastasis of MDA-MB-435 breast cancer cells in vivo. The Journal of Nutritional Biochemistry, [online] 25(7), pp.796–800. Available at: https://pubmed.ncbi.nlm.nih.gov/24745759/
Mitchelle Morgan

Medically reviewed by:

Mitchelle Morgan is a health and wellness writer with over 10 years of experience. She holds a Master's in Communication. Her mission is to provide readers with information that helps them live a better lifestyle. All her work is backed by scientific evidence to ensure readers get valuable and actionable content.

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