Putting together your weight loss diet can be a challenge with all the possibilities. What about tomatoes, are they good for weight loss?
Tomatoes are a very popular food. Tomatoes are botanically speaking a fruit, not a vegetable although in cooking and by most people, it is considered to be a vegetable.
Like most vegetables, many people will benefit in terms of weight loss by eating more tomatoes. It is in fact one of the better vegetables for weight loss. Find out just how good tomatoes are and how you want to consume them for more weight loss.
Micronutrients in tomatoes
The first thing to look at is the amount of micronutrients in tomatoes.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of tomatoes provides you with approximately (1):
- Vitamin C: 21% of the DV (Daily Value)
- Vitamin A: 17% of the DV
- Vitamin K: 10% of the DV
- Potassium: 7% of the DV
- Manganese: 6% of the DV
And some other vitamins and minerals in less significant amounts. The amount of other vitamins and minerals in tomatoes is decent compared to many other whole foods.
If you have trouble reaching your daily vitamin and mineral goals there are better foods than tomatoes.
Tomatoes also contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in tomatoes for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Tomatoes contain around 1.2 grams of fiber per 100 grams.
That’s a decent amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in tomatoes you can reduce the time you spend craving for food a decent amount.
Do tomatoes help you lose weight?
Before knowing whether or not tomatoes deserve a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in tomatoes.
Tomatoes contain 18 calories per 100 grams. 14.2 of these calories come from the carbohydrates (3.9 g per 100 grams of which 1.2 g fiber).
You can definitely fit in some tomatoes in low carb diets like the keto diet.
The number of calories in tomatoes is even on the low side compared to many other vegetables. Fruits, legumes, meats, and everything in between are usually higher in calories than tomatoes.
Tomatoes are a very low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more tomatoes, is enough to help them lose weight.
If you don’t like tomatoes you don’t have to go out of your way to force it into your daily eating habits, tomatoes are not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.
If you are gaining weight while eating tomatoes, the first place to look at is the rest of your diet and other lifestyle habits. Tomatoes are generally not fattening.
How many tomatoes a day should you eat to lose weight?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
Consuming enough vitamins and minerals is important for both your short and long-term health and weight loss. Tomatoes will provide you with some vitamins and minerals but you will need other nutritious foods as well.
That’s why something like a tomato diet, mostly eating tomatoes, is just plain bad for your health and long term weight loss.
A typical serving size for tomatoes is about 1 cup which is about 180 grams tomatoes.
Some people use this serving size as a daily recommendation for everyone but every situation is different.
If you have hit your daily vitamin and mineral goals you can see how many tomatoes still fit within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
Do tomatoes help you burn belly fat?
Targetting fat loss in a specific area like your belly is generally not possible. Not by eating more of a specific food or by doing a specific exercise. To burn belly fat you have to lose weight overall.
Since tomatoes can help you lose weight in general this food can also help you lose belly fat once your body wants to lose fat in your abdominal area.
How to eat tomatoes for weight loss
Tomatoes make for a great snack on their own, especially with some mozzarella cheese, but they also combine great with other healthy foods. Here are some healthy dishes you can combine with tomatoes:
There are not a lot of popular recipes with tomatoes that are bad for weight loss. An exception to this is tomato juice. By juicing you remove the fiber from food which is arguably the most useful nutrient for weight loss.
Spaghetti and lasagna are not great for weight loss if you use regular pasta. The tomato sauce is generally not the problem in these dishes but they are still worth mentioning.