Fat Burning Fruit to Eat for Weight Loss

fat burning fruits, strawberries, weight loss, apples, berries, grapefruit. avocado

Fat Burning Fruit to Eat for Weight Loss, Fat Burning Food Series – Part 4


Healthy eating plays a vital role in weight loss; however, research suggests some foods may be more effective than others for burning fat. These foods contain specific compounds that could stimulate weight loss. 

In our fat-burning foods list series, we look at potential fat burning fruit.

Here are some more foods that may help burn fat:


Organic Apples


Organic apples help with weight loss in many ways. There’s a saying that “an apple a day keeps the doctor away.” There might be some truth to this statement. Research shows that apples contain many important phytochemicals to support that quote. Some of the phytochemicals in apples include quercetin, catechin, chlorogenic acid, and phlorizin.

Catechins are found in teas such as green, black, oolong, and white. According to research, catechins’ may have anti-obesity effects on the body.

The chlorogenic acid in apples may promote fat catabolism (i.e., fat breakdown), aid weight loss, help regulate blood sugar and promote good gut health. It is the primary ingredient in popular weight loss supplements that contain Green Coffee Bean Extract.

Apples (with the skin) also contain ursolic acid, a compound that could increase brown fat, which is thermogenic and may help burn calories. It is also in herbs and foods such as rosemary, thyme, lavender leaves, peppermint, holy basil, oregano, pears, bilberries, prunes, and cranberries. 

Furthermore, apples contain a fiber called pectin, which helps bulk out food without adding a ton of unnecessary calories. The natural pectin may assist with weight loss by slowing down stomach emptying, so it makes you feel fuller longer. Pectin may also help regulate blood sugar because of its fiber.

Finally, apples also contain malic acid, a compound studied for its potential health benefits (e.g., fibromyalgia, oral health, and skin health). Research suggests that malic acid may slightly help burn fat, though more research is needed.  


Berries


Berries contain phytochemicals called anthocyanins, which are anti-inflammatory and may slow down or stop weight gain.

Cyanidin 3-glucoside is a significant anthocyanin found in specific berries. According to this chart, black elderberries contain the highest amount, followed by blackberries, blueberries, black currant, black chokeberry, and Aestivalis grapes. Researchers studied cyanidin 3-glucoside for its potential health benefits, including weight loss.

One 2014 study stated that: 

“C3G supplementation markedly decreased body weight, visceral adiposity, average feed efficiency ratio, triglyceride, total cholesterol, low density lipoprotein cholesterol, fasting glucose, serum insulin, insulin resistance index and atherosclerosis index in high-fat diet-induced obese rats. C3G supplementation normalized serum adiponectin and high-density lipoprotein cholesterol levels in high-fat diet-induced obese rats.”

This same study and others like it suggest that Cyanidin 3-glucoside may help regulate adiponectin, an anti-inflammatory protein found in fat cells. Adiponectin may also have an anti-diabetic effect on the body because it helps regulate blood sugar and insulin.

Researchers discovered low levels of adiponectin in overweight and obese human participants. As body fat increases, adiponectin levels drop. Conversely, reducing excess body fat increases adiponectin. Some studies show that healthy adiponectin levels may reduce the chances of developing type 2 diabetes; on the other hand, low levels may increase the risk.

Berries also contain an antioxidant called resveratrol, which may help convert white fat into beige or brown fat. These fats help the body burn calories, including fatty acids. Berries may also help reduce the size of fat cells by as much as 73 percent.

grapefruit, fat burning fuit, weight loss
Grapefruit


Grapefruit ranks among the “fat-burning food elite.” There’s a reason the grapefruit diet was all the rage several years ago.

It is low in sugar, so it impacts blood sugar and insulin less when compared to other fruits that have more sugar. It’s also high in vitamins A and C. Grapefruit is a natural diuretic, helping the body reduce water weight.

In addition, grapefruit possesses a compound called naringenin, an antioxidant with a potentially anti-diabetic effect on the body because it helps regulate insulin. 

Nootkatone, another compound in grapefruit (though mainly in the rind), may help stimulate AMPK activity. An enzyme that acts as a regulator, AMPK stands for Adenosine Monophosphate-Activated Protein Kinase. It helps regulate metabolic pathways that impact weight gain and loss. 

AMPK activity tends to decrease as we get older; however, other factors can lower AMPK, including overeating, unhealthy foods, and chronic inflammation. This enzyme can stimulate mitochondria production, which is when certain organisms in our cells use oxygen and food for energy. Mitochondria are considered the most vital element of our cells.

A 12-week study with ninety-one obese participants revealed that consuming half a grapefruit before each of the three meals per day led to weight loss. Some participants took grapefruit in capsule form or drank grapefruit juice before their meals and still lost weight; however, the fresh grapefruit group lost the most weight.

Several other studies with mice and human subjects also revealed that grapefruit helped them lose weight, but a few contradicted the weight-loss claims, concluding that grapefruit did not help. 

Fresh grapefruit, grapefruit supplements, and grapefruit juice may interact with certain medications. Some of these medications include statins, high blood pressure medications, Cyclosporine, Buspirone, Budesonide, Amiodarone, and Antihistamines, so discuss your options with your doctor first.


Avocado


Believe it or not, avocado is a fruit! Avocados contain a high amount of heart-healthy fat, including oleic acid, a healthy monounsaturated omega -9 fat. Oleic acid may regulate insulin, making it beneficial for increasing insulin sensitivity.

Conventional wisdom aside, good fats may help us lose weight faster. Healthy fat is filling, making it possible to prevent overeating and combat sugar cravings. If you love eating salad but never feel full after, try adding avocado instead. 

Healthy fat may also lower your risk for metabolic syndrome, a combination of different health conditions like high blood pressure, high blood sugar, high triglycerides, and low HDL (i.e., good cholesterol). It may also increase the risk for type 2 diabetes and cardiovascular disease and is often associated with obesity (especially excess belly fat).

Some nutrients, like vitamins A, D, E, and K, must be paired up with healthy fat to be absorbed and properly digested by the body. Adding avocados into your meal could increase absorption of these nutrients from 6 to 15 times more than if you weren’t consuming avocados.


Tomatoes


This low-carb fruit (yes, it is considered a fruit) has many health benefits and could help you slim down. It is high in water content (great for hydrating the body) and fiber and contains many vitamins and minerals.

The compounds in tomatoes also activate carnitine, an amino acid that helps transport fatty acids to muscle cells, where they are burned and used as an energy source. Tomatoes are considered nightshades. People with a sensitivity to nightshades should speak with their doctor about consuming them.  

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Final Thoughts


Healthy eating is crucial for healthy weight loss; however, research shows that some healthy foods could be more effective than others at helping us burn fat faster.

These foods contain certain compounds that could indirectly affect the body’s ability to stimulate weight loss. Consistently incorporating them into your diet may boost your weight loss. Always consult with your doctor before making any nutritional changes.  

Eating healthy, in particular, foods that could help burn fat is just one small piece of the weight loss puzzle. Addressing other issues with a doctor or health clinician could help your body use the foods listed more efficiently.

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Other References

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