Eat Red Fruit and Vegetables, Lose Weight? Lycopene: The Surprising Fat-Burner
See the ‘watermelon pizza’ as yummy as it is waistline-friendly
It’s the color of romance, ruddy-cheeked cherubs and… weight loss? Recent research in the journal Life, suggests that lycopene—a key compound that gives red foods like tomatoes and watermelon their distinctive ruby hue—helps the liver metabolize fat and support weight loss. We asked leading dieticians to break down the science behind this welcome news, plus share a few mouthwatering red-food recipes to help you reach your health goals.
Why does lycopene support weight loss?
Lycopene is a powerful antioxidant which may help reduce body-wide inflammation, explains dietician Erin Palinski-Wade, RD, CDCES, CPT, author of 2-Day Diabetes Diet: Diet Just 2 Days a Week and Dodge Type 2 Diabetes. “As inflammation cools, stress hormones like cortisol may decline, helping promote weight loss by reducing fat storage in the body. These antioxidant properties also help protect liver cells from damage and lower inflammatory markers associated with conditions like non-alcoholic fatty liver disease (NAFLD).”
Indeed, an animal study in the Journal of Nutrition and Metabolism showed that lycopene supports weight loss by stimulating brown fat activity—the “active” fat that burns calories—while reducing white fat, the kind we store for energy. Another animal study in Animal Bioscience showed that lycopene helps decrease abdominal fat.
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“Recent research also shows lycopene alleviates diseases of the kidney, eye, bone and nervous system,” adds Toby Amidor, MS, RD, nutrition expert and Wall Street Journal best-selling author of Health Shots.
Which foods contain metabolism-revving lycopene?
While tomatoes, watermelon and red bell peppers may be the belles of the blush-colored ball, a few lesser-known foods also contain lycopene and support a healthy weight, Palinski-Wade reveals.
“Pink grapefruit is a surprisingly good source of lycopene,” she says. “Other sources include pumpkin, certain oranges like Cara Cara oranges—and there are even small amounts of lycopene in green asparagus.”
Papaya, apricots, carrots and, yes, ketchup, also contain the health-boosting pigment, adds Amidor.
How much red food do you need to eat to reap the weight-loss benefits? “There is no specific recommended daily intake for lycopene, but research suggests consuming at least 8 to 21 mg. per day may provide health benefits,” says Palinski-Wade. “You can get this amount by eating ½ cup of tomato sauce, for example, 1 cup of watermelon or ½ cup of sun-dried tomatoes.”
Boost the weight-loss benefits of red foods with these pairings
Cooking tomatoes with a bit of healthy fat, like olive oil, helps the body absorb lycopene more easily, explains Palinksi-Wade. Here, a few more of her lycopene-rich serving suggestions to jump-start your weight loss efforts:
Watermelon pizza with yogurt frosting
She had us at watermelon. And pizza. And frosting. “Adding whole-milk Greek yogurt to the watermelon in this simple recipe helps provide a healthy source of fat to boost the absorption of lycopene in the watermelon,” Palinski-Wade explains.
To make: Slice ⅛ of a fresh watermelon into a large round disc. Then, using a pizza cutter, slice the disc into even “pizza slices.” (Check out a visual guide here.) Spread ½ cup plain Greek yogurt evenly over the top of the sliced watermelon. Top with ¼ cup sliced strawberries and ¼ cup fresh blueberries. Serve chilled and enjoy!
Watermelon & feta cheese summer salad
Another way to enjoy watermelon? Pair it with feta cheese in a classic summer salad. “Feta contains beneficial compounds like conjugated linoleic acid (CLA), which may support healthy weight management,” she reveals.
Parmesan baked tomato bites
“Baking tomato with a drizzle of olive oil makes for a delicious and easy appetizer and provides a boost of absorbable lycopene,” Palinski-Wade shares.
To make: Preheat oven to 400 degrees. Slice 2 cups cherry tomatoes in half and place on a foil-lined baking sheet. Drizzle with 1 Tbs. olive oil, then sprinkle with 3 Tbs. parmesan cheese, ½ tsp. pepper and 1 tsp. oregano. Bake for 5 to 7 minutes, or until the cheese has melted and tomatoes are tender. Serve warm.
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