To trim belly fat, you need to lose total body fat, which means following a reduced-calorie diet and exercising regularly. Fruit should be a part of any weight-loss diet. It's high in fiber to help fill your tummy, and it's naturally sweet, which might help keep cravings for sugary, higher-calorie foods at bay. All fresh fruits can be included in your diet, but some types are better than others. When it comes to frozen, canned and dried fruits, certain types should be categorically avoided.
Berries and Melons
For low-calorie, high-fiber fruit on a weight-loss diet, you can't beat melons and berries. One cup of sliced strawberries has just 53 calories, and 1 cup of fresh blueberries has 84. A cup of honeydew melon balls has 64 calories, and 1 cup of cantaloupe cubes has only 54 calories. Top a serving of low-fat Greek yogurt with sliced strawberries, or pair diced cantaloupe with a handful of protein- and fiber-rich almonds for a satiating afternoon snack.
Other Fresh Fruits for Fat Loss
Apples, pears, peaches and plums are all naturally sweet, high in fiber and low in energy density, or calories per gram. Foods that are low in energy density are usually high in water and fiber content, which helps to fill you up so that you eat less calorie-dense foods. Watermelon is particularly water-rich, with over 91 percent water content. In a study published in 2011 in "Nutrition & Metabolism," eating grapefruit, another water- and fiber-rich option, before a meal helped overweight adults consume 20 percent to 29 percent fewer total calories, which resulted in a 7 percent weight loss and decreases in body-fat percentage and waist circumference over a 12-week period.
Higher Calorie Fruits to Eat in Moderation
Certain fruits are higher in calories and carbohydrates and are best consumed in limited amounts when you're trying to lose belly fat. These include coconuts, avocados, plantains and bananas. Gram for gram, bananas provide almost three times as many calories and carbohydrates as strawberries. Plantains provide nearly four times the calories and carbs of strawberries. Both bananas and plantains offer about the same amount of fiber as strawberries, so you're only getting more calories and carbs, with no extra benefit.
Frozen, Canned and Dried
Processed fruits can be trickier on a weight-loss diet. Avoid anything with added sugar, which means any fruit canned in syrup as well as many dried fruits. Check the ingredient list on frozen fruits to make sure no sugar has been added. Fruit canned in water is your best bet. Even fruit canned in juice can be higher in calories and is best avoided. Remember that 1/2 cup of dried fruit is equivalent to 1 cup of fresh fruit. That's because dried fruit is a concentrated source of sugar. When you're trying to trim belly fat, choosing fresh fruit over dried fruit is always a better option.
Source
http://www.livestrong.com/article/535981-good-fruits-to-eat-to-lose-belly-fat/
References
- USDA National Nutrient Database: Strawberries
- USDA National Nutrient Database: Blueberries
- USDA National Nutrient Database: Melons, Honeydew
- USDA National Nutrient Database: Melons, Cantaloupe
- Centers for Disease Control and Prevention: Low-Energy-Dense Foods and Weight Management
- USDA National Nutrient Database: Watermelon
- Nutrition & Metabolism: Effects of Grapefruit, Grapefruit Juice and Water Preloads on Energy Balance, Weight Loss, Body Composition, and Cardiometabolic Risk in Free-Living Obese Adults
- USDA National Nutrient Database: Bananas
- USDA National Nutrient Database: Plantains
- ChooseMyPlate.gov: What Counts as a Cup of Fruit?
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