Top 10 Superfoods For Weight Loss
If you’re not a big fan of dieting like many of us are, and your day is packed with events and don’t have time for the gym, a couple food choices can easily help you get rid of those extra pounds and put you in the right direction without breaking a sweat.
Certain foods can help you slim down or help you maintain a healthy weight while simultaneously packing your body with nutrients that aid in lowering cholesterol and blood pressure, preventing heart disease, and controlling type 2 diabetes.
These super foods are able to do this by boosting your metabolism and reducing the cravings you have for unhealthy foods. They will also give you a boost of energy.
In addition to including these super foods in your diet, make sure you drink 8 to 10 glasses of water and do physical activities daily.
Here are the top 10 super foods for weight loss.
- Green Tea
Green tea contains many different health benefits over coffee. It will help get you to the weight you want by burning off body fat and will result in a smaller waist circumference, stated a study in 2009 that was published in the International Journal of Obesity.
Green tea contains epigallocatechin-3-gallate (EGCG), an antioxidant that burns calories throughout the whole day.
A study that was performed in 2014 at the Pennsylvania State University explains that EGCG that is in green tea will decrease weight gain by not allowing the body to absorb fat and also increase fat burning in the body. It also keeps the body hydrate, which will decrease your appetite.
For optimum health benefits and to manage weight, drink two cups of freshly brewed tea or concentrated green tea every day.
Blueberries are a powerful super food and should be considered to put in your diet. Blueberries contain great antioxidant properties that will neutralize free radicals.
They also contain ample amounts of soluble fiber and water that produce a feeling of fullness so that you will stay satisfied for a longer duration between meals while improving digestion.
The manganese in blueberries can metabolize proteins, carbohydrates and fats. Blueberries don’t contain any fat, cholesterol or sodium.
A 2009 University of Michigan Cardiovascular Center study suggests that blueberries help in eliminating belly fat. The polyphenols in blueberries reduce belly fat and even reduce the risk factors for metabolic syndrome.
It’s best if you consume a cup of blueberries every day. You can eat them as a snack or add them to a smoothie or yogurt.
Flaxseeds are great if you want to lose weight fast as they contain healthy fat and high fiber.
Dietary fiber is important when you are trying to lose weight, Flaxseeds have a great amount of fiber in them. A study that was performed in 2012 in the Appetite journal explains that is you add 2.5 grams of flaxseed to a drink you will suppress your appetite.
This makes you feel full in a short time, and this feeling (satiety) lasts longer.
Flaxseed contains a high amount of omega-3 fatty acids (omega-3s) that help in weight loss. A 2013 study published in the European Journal of Clinical Nutrition reports that including a sufficient amount of omega-3s in diet helps prevent obesity.
A 2015 study published in the Nutrition journal suggests that flaxseed when added to a weight loss diet helps reduce inflammation markers such as CRP and TNF-a.
Flaxseeds have been proven to help the lipid and metabolic profiles, which will reduce the risk of developing cardiovascular disease.
When adding flax seeds to your diet add about 1 to 2 tablespoons of ground flaxseed. You can mix it into just about any. When you add flaxseeds to your daily diet make sure to stay hydrated throughout the day.
Almond is another rich super food that helps you slim down. Fiber, protein, and monounsaturated fat contents of almonds help in losing weight. The fiber in almonds make you feel full and nourished so that you avoid unhealthy foods.
According to a 2013 study published in the European Journal of Clinical Nutrition, people who ate 1.5 ounces of almonds daily for a period of 4 weeks did not gain significant weight.
To help sugar cravings almonds are the best for you as it contains vitamin b and zinc.
Eat a cup of dry or soaked almonds, or cut them up add them to different kinds of foods. Almonds do contain calories so make sure your not eating more that 24 almonds, you can also drink almond milk if you prefer.
A 2006 study published in the Journal of Medicinal Food reports that eating half of a fresh grapefruit before meals can result in significant weight loss.
Its fat-burning ability comes from its fat-burning enzymes. Even insulin resistance can be improved with fresh grapefruit. Insulin is a fat-storage hormone that can affect your weight.
In 2014, researchers at the University of California-Berkeley found positive effect of grapefruit juice in curbing weight gain in a high-fat diet.
The research that was done was based on two groups of mice. The first group of mice would eat high fat diet and grapefruit juice while the other group as had a high fat diet but was given water instead.
The study confirmed that the mice who consumed the grapefruit loss 18 percent more weight compared to the other group.
If you’re not a big fan of grapefruit you can eat half before breakfast and the other half before lunch.
Make sure that it’s ok for you to eat grapefruit as some medication like statins and antihistamines are not require to mix them.
An oatmeal breakfast is great for those who are trying to lose weight or maintain a healthy body.
Oatmeal contains beta glucan, a kind of soluble fiber that helps reduce abnormal levels of fat in the blood. It induces greater feelings of fullness and a reduction in hunger.
A 2013 study published in the Journal of the American College of Nutrition suggests that oatmeal provides more fiber than other ready-to-eat breakfast cereals.
Another study published in Plant Foods for Human Nutrition in the same year reports that regular intake of oats can help reduce body weight and waist-to hip ratio.
Eat oatmeal for breakfast. Cook it with skim milk and add healthy toppings such as almonds or berries to keep the calorie content low.
Oranges are an amazing super food for getting rid of that excess weight. They contain a high amount of fiber and vitamin C, which will encourage weight loss.
A study that was published in the journal of the American College of Nutrition explained that a person who consumes more vitamin C is able to lower body weight over people who have less vitamin C. Vitamin C can also promote the production of carnitine in the body which will boost weight loss.
The amount of fiber in oranges will make it easier for a person to lose weight.
A 2009 study published in the Nutrition journal reports that high-fiber foods take longer to chew and slow down the emptying of your stomach. This means fiber keeps you full for longer duration.
This low-calorie fat-free fruit is also a good source of nutrients required for a healthy body. Start your day with an orange and also drink a glass of fresh orange juice daily. However, avoid packaged orange juice as it contains sweeteners and preservatives.
Did you know that salmon can boost your metabolism and burn fat quicker than usual.
Salmon contains good fats for the body, which will boost weight loss. The great amount of protein in salmon will also promote weight loss.
Protein requires more energy from the body to process, thus providing the fat-burning benefits. In addition, lean sources of protein like salmon help you feel full for longer.
A 2011 study published in the journal Metabolism analyzed the differential effects of various fish proteins in altering body weight, adiposity, inflammatory status, and insulin sensitivity in high fat–fed rats and found salmon to be the most effective one.
Salmon also contains vitamin D, which is deficient in many people.
Try to eat two or three servings of salmon per week. You can try grilled or baked salmon dishes.
Although avocados are high in fat, they are an excellent addition to any weight loss program. The monounsaturated fats in avocados help satisfy hunger and make you feel.
Plus, avocados are rich in L-carnitine, an amino acid used in metabolizing fat.
They also have good amounts of soluble and insoluble fiber, which are effective for weight loss.
A 2014 study published in the Nutrition journal reports adding one-half of a fresh avocado to a lunch made overweight people feel more satisfied by 26% and reduced their desire to eat following a meal by 40% over a 3-hour period, and by 28% over a 5-hour period.
A 2013 study published in Critical Reviews in Food Science and Nutrition highlights the composition and potential health effects of ‘Hass avocados’, the most common commercial avocado cultivars in the world.
The study notes that the consumption of avocados with salads helps in weight management, ideal cardiovascular health, and blood glucose control.
Eat half an avocado every day. The rich texture and flavor of avocado make it a perfect addition to any dip and spread, or when chopped into salads. However, do not overindulge in this rich, creamy fruit.
10. Dark Chocolate
Many chocolates contribute to weight gain. But dark chocolate can actually help you lose weight. Dark chocolate with a high quantity of cocoa is rich in antioxidants that help you slim down. It even revives your metabolism to burn more fat.
A 2014 study published in Phytotherapy Research highlights the possible implication of dark chocolate in the modulation of obesity and body weight.
Dark chocolate reduces the expression of genes involved in fatty acid synthesis, thus reducing the digestion and absorption of fats and carbohydrates, and increasing satiety.
Earlier, a 2010 study published in the journal Regulatory Peptides reported that people who either ate or smelled the chocolate that consisted of 85 percent of cocoa showed a drastic reduction in ghrelin and satiated appetites. The hormone ghrelin is produced in the body to increase your appetite.
In addition, the magnesium content of dark chocolate