Cherries are a popular summer fruit that are low in calories and rich in nutrients. Many people wonder if eating cherries can help with weight loss. Here is a comprehensive look at what the research says about cherries and weight loss.
Do cherries help you lose belly fat?
There is some evidence that the nutrients in cherries may help reduce belly fat, which is linked to an increased disease risk. Cherries contain antioxidants called anthocyanins which give them their bright red color. Studies show anthocyanins may:
- Decrease inflammation in belly fat cells
- Boost fat burning
- Reduce risk factors for heart disease associated with excess belly fat
In one study, rats fed a diet high in cherries for 90 days had less abdominal fat than rats fed no cherries. The cherry group also had lower cholesterol levels and reduced signs of inflammation.
While the rat study is promising, human research is needed to confirm whether cherries have the same impact on belly fat.
Are cherries low in calories?
Cherries are low in calories, with only 87 calories in a one-cup (154-gram) serving. Their low energy density and high water content make them a weight loss-friendly food.
Studies show that consuming foods low in energy density can help you lose weight by naturally reducing calorie intake. Foods with low energy density provide few calories per gram. Whole, unprocessed fruits like cherries have some of the lowest energy density values.
Replacing high energy dense foods like chips, cookies, and instant noodles with cherries is an effective way to cut calories and satisfy hunger.
Do cherries help reduce water weight?
Eating cherries may help reduce water weight due to their high water and fiber content. Cherries are 84% water. They also provide 2 grams of fiber per cup.
Both water and fiber support a healthy digestive system and can reduce water retention. Fiber creates bulk in your stool and helps food and waste pass more quickly through your digestive tract. This helps reduce bloating.
Drinking more water is also important for reducing water weight. The high water content in cherries can contribute to your daily fluid intake.
Can cherries suppress appetite?
Consuming cherries may naturally curb appetite due to their potential to:
- Boost satiety from fiber
- Provide volume from water
- Satisfy your sweet tooth with natural sugar
The fiber and water in cherries can slow digestion and promote fullness. Fiber suppresses appetite by slowing stomach emptying and increasing nutrient absorption. Water adds volume and weight to your stomach.
The small amount of natural sugar in cherries may also curb sweet cravings. One cup of cherries has 13 grams of sugar. This is much lower than many processed desserts and sweets.
Do cherries help burn fat?
Cherries contain plant compounds that may help boost fat burning, especially around your belly. The anthocyanin antioxidants in cherries reduce inflammation in fat cells and lower insulin resistance. This may improve your body’s ability to use insulin to transport sugar from your blood into your cells for energy.
When your cells cannot use insulin properly, it causes high blood sugar and insulin levels. Your body responds by converting and storing more sugar as fat instead of burning it off. Improving insulin function can help reverse this effect.
Animal studies also suggest cherries may activate PPAR alpha, a gene involved in fat burning. More research is needed on this effect.
Can you lose weight by only eating cherries?
You cannot lose weight healthily by only eating cherries, or any single food. Cherries are very low in protein, healthy fats, and other nutrients you need.
Restricting calories extremely leads to short-term weight loss but makes long-term weight management harder. It can cause nutritional deficiencies, binge eating, metabolic slowdown, and rebound weight gain.
Enjoy cherries as part of a balanced, calorie-controlled diet that includes plenty of other fruits, vegetables, protein foods, whole grains, and healthy fats. Their nutrients and fiber work synergistically with other healthy foods to benefit weight loss.
Do cherries prevent weight gain with age?
Cherries may help block age-related weight gain due to the effects of their antioxidants on metabolism. Tart cherries are especially high in anthocyanins.
As you get older, your metabolic rate naturally slows down. This makes it easier to gain fat, especially around your stomach. Belly fat increases inflammation and insulin resistance, making weight management even harder.
Studies suggest the anthocyanins in cherries can reduce these age-related risk factors by decreasing inflammation, improving insulin sensitivity, and increasing fat burning, especially around the belly.
Do cherries help burn belly fat overnight?
There are no foods that can target belly fat overnight or lead to spot reduction. Cherries are unlikely to burn significant amounts of belly fat overnight.
However, including cherries as part of a balanced diet and active lifestyle can contribute to long-term fat loss. The nutrients in cherries improve metabolism over time when consumed regularly.
For the best effects, enjoy them as part of your regular balanced diet instead of relying on them as a quick fix. Healthy weight management requires overall healthy eating, portion control, and regular exercise.
Do cherries speed up your metabolism?
Regularly eating cherries may provide a small boost to your metabolism over time by enhancing insulin sensitivity. However, the effect would be modest and take weeks or months to accumulate.
The anthocyanins in cherries reduce inflammation in fat and muscle cells, which may improve their ability to use insulin and glucose. Your cells use glucose for energy. Improving their glucose uptake can increase your metabolic rate.
Enjoying cherries as a daily snack in a balanced diet can support your metabolism. But for meaningful weight loss, create a calorie deficit by consuming fewer calories and burning more through exercise.
Can you lose belly fat by eating cherries?
Eating cherries alone won’t lead to significant weight loss. But including them as part of a healthy diet and active lifestyle can help you shed belly fat over time.
Cherries are low in calories and offer nutrients that specifically target belly fat by:
- Reducing inflammation in fat cells
- Improving insulin function
- Boosting fat burning, especially around your midsection
Their high water and fiber content also promotes fullness and healthy digestion. Enjoy cherries as a snack, dessert, or ingredient in main meals as part of your belly fat diet.
What are the best cherries for weight loss?
All varieties of cherries are nutritious, but tart cherries like Montmorency may offer the most benefits for weight loss. Tart cherries:
- Are lower in sugar than sweet cherries
- Contain higher levels of anthocyanins that target belly fat
- Are available year-round frozen, canned, dried, and juiced
Enjoy tart cherries fresh in summer. The rest of the year, opt forfrozen, dried, canned in water, or 100% tart cherry juice.
Research suggests cherries may offer some benefits for weight management due to their low calorie, high nutrient content. They are a healthy addition to a balanced diet and active lifestyle.
Cherries can help reduce risk factors associated with excess belly fat like inflammation, high cholesterol, and insulin resistance. Their potential to boost fat burning over time makes them a smart snack for weight loss.
However, no single food can cause significant weight loss on its own. For the best results, enjoy cherries alongside a variety of other fresh, whole foods as part of an overall healthy lifestyle.