Here are the top 15 superfoods for weight loss. Losing weight and getting healthy can be a tough challenge. Eating right might not be enough to lose weight. Quantity and quality of food will make a huge difference in your overall health. Science is just learning about the hidden health effects of foods, such as the benefits of antioxidants. Fresh, unprocessed foods are filled with amazing vitamins and minerals that can have a lasting effect on your body.
The following superfoods can help you speed up the metabolism and eliminate your junk-food cravings. Foods with the most positive effects are called super foods. Superfoods have the best nutrients for maintenance and betterment of our health. They boost our energy level and also aids weight loss. Here are 15 amazing super foods that can charge up your metabolism and make weight loss even easier.
Superfoods for Weight Loss
While avocado may be high in calories, it is full of healthy monounsaturated fats and can be a delicious and nutritious aid in weight loss. This healthy vegetable fat is a great alternative to saturated margarines and is full of healthy nutrients. It contains around 20 vitamins and minerals, including vitamins C, K, B5, B6 and E. It’s also a great source of potassium (with higher levels than bananas).
There are so many ways to add avocado to your diet. It’s a versatile ingredient that even the pickiest eaters will find a recipe they like. Guacamole is a popular food with avocado as its main ingredient. Add fresh garlic, jalapeno, and tomato to create a healthy guacamole dip for snacking on with vegetables. Avocado’s rich texture and flavor are are perfect when used as a spread on sandwiches or chopped into salads to boost the flavor and get the benefits of mannoheptulose.
As if anyone needs more reason to add this flavorful, antioxidant-rich fruit to their diet. These tiny tart berries are the perfect super food because blueberries contain polyphenols, organic chemicals that can induce lipolysis. This process breaks down fat cells and can stop new ones from forming, which could assist in achieving your weight loss goals. Blueberries are also low in sugar when compared with other fruit and are low in sodium and cholesterol. And on top of the role they can play in weight loss, they’re also good for your skin, could prevent urinary-tract infections (UTIs), fights disease, and may even be a cancer blocker.
There are health benefits no matter which way blueberries are prepared and consunmed, offering many ways to add them to a diet. If fresh blueberries are too expensive, look for frozen bags of them in your grocers freezer section. Freezing the fruit will not damage the polyphenols. Enjoy frozen blueberries in smoothies or in your breakfast cereal.
Green tea is a renowned super food. It contains two different phytochemical antioxidants: anthocyanin and pro anthocyanin. These antioxidants can help block bad cholesterol and increase good cholesterol. It has been shown to boost your metabolism, increasing the rate you burn calories. Green tea is also believed to reduce fat and may even help improve endurance during exercise. How? Your muscle cells can be stimulated by the catechin polyphenols found in green tea, making you use carbs slower and allowing you to exercise for longer.
While drinking green tea on its own won’t result in weight loss, when it’s part of your regular diet and combined with regular exercise, it can be used as a weight loss aid. To maximize its potential, you should drink 2-3 cups of green tea per day. Matcha has the most nutrients when compared with other types of green tea. It is unfermented and can be found ground into a powder. Enjoy this healthy drink any time of the day.
This sweet leafy green is most popular in salads and cooked as a side dish. With the recent spotlight on super foods, spinach has been building in popularity, pushing boring iceberg and romaine lettuce out of the running because of the abundance of nutrients it has. Spinach is high in chlorophyll, which can be found in all green colored vegetables. Chlorophyll is being studied for its restorative effects on your DNA and its detoxification properties.
The benefits of spinach don’t end there – it can also help reduce heavy metal buildups in your blood, and it helps carry oxygen through your body which is great when you’re trying to work out and get healthy. Because of this, combining regular exercise with a healthy diet that includes spinach can help with weight loss. This delicious leafy green vegetable is best eaten raw, as cooking can damage the chlorophyll. Enjoying just 1/2 cup of it daily can give you over 300 milligrams of chlorophyllin.
This delicious food is often mistaken for a grain due to its texture and taste. Quinoa is actually a seed, and this super food is high in protein and lower in carbohydrates. The protein it contains is called a “complete protein.” It includes all eight of the essential amino acids that we need for muscle health. Because of the amount and type of protein found in quinoa, adding it to your diet when you’re getting regular exercise is good for your body’s muscle development and growth. For weight loss, quinoa can help by making and keeping you full faster and for longer, boosting your metabolism, and burning fat quicker.
Quinoa has a mild nutty flavor and a fluffy couscous texture, and absorbs flavor well. Replace any cereal grain with this seed for a delicious and filling alternative to high carbohydrate varieties. Quinoa is extremely versatile and can be used in warm dishes and cold salads, as filler, and even in soups.
Cinnamon is not only delicious, it’s great for you! This spice can help lower bad cholesterol while raising good cholesterol. According to the Mayo Clinic, being even just a little bit overweight can contribute to high cholesterol, so adding foods that lower the bad cholesterol can go a long way as you get healthy and lose weight. Cinnamon also has a positive effect on your blood sugar, making it particularly beneficial to diabetics. It’s high in polyphenols, which can help control your blood sugar. High blood sugar levels can lead to weight gain, making it important to control your sugar consumption.
You can enjoy cinnamon by sprinkling it over cut fruit, mixing it in applesauce, adding some flavor to your oatmeal, or making your own cinnamon tea. There are also a lot of lunch and dinner recipes that use cinnamon in different ways, such as a rub for meat (it’s mouthwatering on pork), a twist to homemade soup and stew, and in dishes using a homemade jerk sauce.
Nuts are high in fat and calories, but they have been found to be weight loss champions, as long as they’re eaten in moderation. Their combination of high fiber and natural fats can reduce your appetite and keep you full for longer. While a lot of nuts aren’t bad for you, some nuts are truly good for you and can aid in weight loss. Snack on unseasoned almonds, walnuts, cashews and pistachios. Long term studies have shown that moderate consumption of nuts can lead to lasting weight loss. An added bonus is that many nuts also have other benefits, from reducing inflammation to improving heart health.
It can be easy to over eat on nuts, so restriction is key. To ensure you don’t over indulge, measure out recommended portions into baggies or small containers, and only take one serving with you each day to work. When you eat them at home, don’t pull out the container or bag of nuts to eat straight from the bulk. Instead, separate a serving and put the rest of the nuts away so you don’t snack uncontrollably.
The humble egg is actually an amazing super food that provides a lot of benefits. They are high in choline, which has been shown to help prevent fat absorption. Eggs are also low in calories and high in protein. Eating high protein foods can keep you full for longer than carbohydrates. The yolk can be controversial because it’s high in cholesterol, but the largest studies on eggs have found that eating egg yolks can actually reduce bad cholesterol. Plus, a lot of the protein is in the yolk, so skipping out on it only reduces the potential benefits of the yolk.
So start your day off right by eating one or two eggs for breakfast. They’re a great breakfast food, and when it comes to weight loss, what you eat in the morning can have a big impact on how fast and how much of the desired weight comes off. As long as you haven’t been advised by your doctor to not eat eggs or egg yolk, eggs for breakfast can boost your energy and maximize your potential to build calorie-burning muscle when you exercise.
Coconut oil contains an amazing compound called lauric acid. It converts in your body to an antibacterial compound that can help prevent sickness. Although it’s made up of mostly saturated fat, experts have determined that the type of saturated fat matters, and what’s in coconut oil can actually be good for weight loss if you keep your daily dose to 1-2 tablespoons. Coconut oil is a medium chain fatty acid, which are quickly metabolized by the liver and won’t end up as fat deposits in those tricky areas, like your thighs and belly. Some believe that coconut oil can help speed up your metabolism, helping burn more fat.
You can enjoy coconut oil as an alternative or substitute in everyday cooking and baking, adding a slight but delicious flavor. When pan frying food, use it instead of cooking spray, especially if you make a stir fry. For many of your favorite baked goods, replace butter or vegetable oil with coconut oil. And if you like making your own granola, use coconut oil to help bind the oats.
Don’t let the high carbohydrates scare you away. Lentils are a fat-free, delicious legume to increase your magnesium and dietary fiber intake. They are most commonly found in dried bags, which can be very affordable. Some studies have found regular consumption of lentils can prevent polyps. These growths line your intestines and they can become cancerous over time. Lentils are very filling, which can aid in weight loss because you’ll eat less and stay full for longer. They’re also high in protein and resistant starch.
As part of a healthy, balanced diet, this fat burning carbohydrate can rev up your metabolism for over 24 hours. Lentils can be enjoyed in cold salads, as purees, or in warm soups. With so many different types and colors of lentils available, it’s easy to find low fat and low sugar lunch and dinner recipes. Lentils are also a viable alternative to meat for vegetarians. Even if you do eat meat, lentils will fill you just as effectively as a portion of meat would.
This super food is amazingly high in antioxidants, which are known to slow down aging and prevent several types of diseases. Pomegranates are also low in calorie, but rich in vital nutrients, including dietary fiber and vitamin C. In fact, you can get almost half of your recommended daily dose of vitamin C from the seeds in just one pomegranate. Dietary fiber plays a significant role in weight loss because it helps prevent overeating – it’s what keeps you feeling full making juicy and flavorful pomegranate seeds an ideal snack choice.
The greatness of pomegranates doesn’t end there. Drinking pomegranate juice has been shown to break down abdominal fat, an area on your body that can be frustrating to trim. For many people, targeted exercises to lose belly fat don’t work, and a diet including super foods like pomegranate can help. Enjoy pomegranate seeds in a fresh salad to bring a bright acidity and new texture. Pomegranate juice is also a great addition to your smoothies and mixed drinks.
Orange vegetables are high in phytochemicals which gives them their brilliant color. Sweet potatoes have better nutrition than conventional white potatoes, but retain the same texture. They are high in fiber, vitamin C, and vitamin B6. A great weight loss tip is to replace your white potatoes with these sweet potatoes to get more minerals and vitamins. They have a stronger flavor, and you will get amazing health benefits while still having your starchy carbohydrates.
Sweet potatoes are used in all types of meals and in different forms, from slicing and cubing to mashing and completely pureeing. Try a sweet potato soup (either cubed or pureed), roast them with olive oil and a bit of salt and pepper, replace mashed potatoes with mashed sweet potatoes, or make some crispy, sweet fries. The opportunities are endless and the benefits are vast. Sweet potatoes are often referred to as “the carb that won’t make you fat.” If your portions follow what’s recommended, this statement should be true for you too.
Raspberries contain several amazing properties that can benefit your health, such as the phytochemical called ellagic acid. It acts as an antioxidant, and has been shown to have anti-cancer properties. Raspberries can also reduce the effects of estrogen, which is a great benefit for people with excess fat. Fat can raise the levels of estrogen in your body, throwing your hormones into chaos. Balancing your hormones can help you lose weight and keep it off. On top of this, raspberries are low in calories, high in fiber, and considered to be a metabolism booster.
You don’t have to wait until summer rolls around to add these super berries to your diet. Buy frozen berries at your local grocery store and use them in smoothies or on top of cereal. Just make sure you buy berries that aren’t altered. Look for natural, unsweetened frozen raspberries. If your grocer only sells mixed frozen berries, pick them up anyway. Many other berries have super food qualities and are great for your health.
Here’s the perfect excuse to keep chocolate in your diet: dark chocolate is high in antioxidants, which has been shown to reduce the risk of heart disease and may even decrease body fat. All cocoa has these benefits, but dark chocolate is particularly good for you. Unlike milk chocolate, dark has less sugar and fewer calories. In order for dark chocolate to do its job, you have to eat chocolate that is at least 70 percent cocoa. Anything less and the benefits won’t hold true. You can even find 100 percent dark chocolate, which has no added sugar. It has a strong flavor, but when savored slowly, it can be just as satisfying as a conventional chocolate bar.
For many people, just this small taste of chocolate can help curb cravings for other unhealthy snacks, so it’s a great aid when you’re trying to lose weight. Some experts also claim dark chocolate may be able to slow the absorption of sugar in your blood and reduce stress. Just make sure you stick to a small piece a day to reap the benefits.
Salmon continually makes it onto health food lists because there are so many benefits that adding it to your regular diet simply makes sense. Salmon is high in omega-3 fatty acids, which have been shown to prevent heart disease and provide better overall health. The healthy fats in salmon will keep you full for longer, making it a great entree. It is naturally low in calories and packed with lean protein, which is ideal for weight loss. The longer and better a meal can keep you full and satisfied the less likely you are to over-snack and overindulge in food between meals.
The bright pink color of the flesh is a sign of the minerals in the meat. Other seafood high in omega-3s are tuna, trout, shark, sardines, and oysters. These delicious seafood products are a great food to eat when trying to lose weight. They are filling and will keep you healthy.