20 Superfoods that are proven to help weight loss
If you’re wondering how to move that weight scale which has stuck to that particular number or how to fit in old jeans, we have a solution for you. As we all know that exercising is vital when it comes to losing weight, but very few actually change their food habits. There’s no point in being slim and unhealthy. To get proper nutrients, you have to make considerable changes in your diet. By this, we don’t mean that you can eat anything in a small portion; we simply mean you have to prepare a diet that fulfills all the requirements your body has. We all know the terrible effects; increased weight has on our body like bad cholesterol, heart disease, unbalanced hormones, PCOS, increased level of blood sugar, high blood pressure, and so on.
We are in contrary to this belief that you have to just slash every possible calorie to lose weight. Instead, we suggest you load your diet with whole foods, grains, and nutrients, which will make you feel full so that you won’t be running after those unhealthy options. Also, you’ll be full of energy to crush it at the gym. If you’ve made up your mind to lose weight, you need to think that how you can do it along with being healthy. Many people harm their physical and mental health while trying to lose weight, make sure you don’t compromise with your health in any manner. To that end, if you have a habit of disordered eating, it’s always an intelligent idea to chat with your doctor before making any changes to your eating habits. Even if you don’t have such practices, talking to a registered dietician or a nutritionist is always good to evaluate whether you’re setting reasonable and realistic goals for yourself. Remember, you’re weight is affected due to a lot of factors and not only food and exercise. Various factors influence it, like your stress levels, your sleeping habits, and other components like hormonal fluctuations and health conditions. Here we’ll tell you how can control your weight through a healthy diet and be more specific about how superfoods will help you through your weight loss journey.
What are Superfoods?
The term “Superfoods” is a term referring to foods with maximum nutritional benefits and minimal calories. They are full of antioxidants, vitamins, and minerals. There’s no standard definition that covers what makes a food superfood. However, superfoods are mostly plant-based. These have very high nutritional benefits. That means you get a lot of dietary benefits with very few calories. They are rich in vitamins, antioxidants, minerals,
20 Best Ever Superfoods For Weightloss
- Avocado – An avocado is one of the most active hunger squashers. It is said people who eat avocado with their lunch have noticed less desire to eat for hours afterward. Avocados have mono and polyunsaturated fats, which help in decreasing bad cholesterol and reduces the risk of heart disease. You can add some slices of avocados in your sandwich, or tachos. You can also try guacamole as it gives the same benefits as avocado with very few calories and a unique flavor punch.
- Leafy Greens – Spinach, kale, beet greens, swiss chards, and collard greens are often called superfood leafy greens. These are rich in Vitamins A, C, E, K, and B vitamins. One cup of kale can provide enough micrograms of Vitamin K, which is equal to 680 percent of a person’s daily needs. These leafy greens are rich in high fiber and water content, which prevents constipation and promote a healthy digestive tract.
- Berries – Blueberries are rich in antioxidants giving them the purple or deep red color. Berries also have high flavonoids, which lower the risk of a heart attack. A few common superfood berries are acai berries, blueberries, goji berries, cranberries, and cherries.
- Broccoli – Broccoli is not only high in protein than any other vegetable, but also it is packed with vitamin K, folate, vitamin C, manganese, and potassium. It may improve heart health, fight cancer, and reduce the symptoms of autism. You can steam broccoli as a side dish, or it can be stir-fried. You can also eat it raw or dip it in hummus.
- Lentils – Lentils are packed with proteins. In fact, a cup of it contains as much as 18 grams of protein for about 200 calories. It helps you build lean muscle mass, makes you full and cut down your calories. You can have lentils with salad, mix it with quinoa, and green onions.
- Kidney Beans – Kidney beans could be a substitute for those who turned vegan as these are packed with proteins. Also, they have iron, potassium, and magnesium content, making them very nutritious. They help control blood sugar.
- Spinach – Spinach is dark green leafy often used in salads. It is packed with vitamin K, and A. A higher intake can reduce the risk of type II diabetes and heart disease. You can eat a lot of volume without gaining many calories. You can add spinach to salad and smoothies.
- Almonds – You can tide almonds between your meals or add them to oatmeal. They have monounsaturated fat, protein, and fibers. They are also packed with magnesium, vitamin E, and manganese.
- Chia Seeds – After consumed, chia seeds form a jelly-like substance in your stomach, making you full. They take time to digest, so you have consistent energy. They are full of antioxidants, omega 3 fatty acids, and fibers. Chia seeds can be added to salads and smoothies.
- Pine Nuts – Pine nuts are often overlooked, but they carry appetite-suppressing goodness, which shouldn’t be avoided. Also, the combination of iron, protein, and monounsaturated fat gives you a boost of energy. They also reduce the cholesterol level. You can add them to soups or have them stir-fried.
- Oats – Many people, add oats in their staple diets. These whole grains are tasty, filled with fiber and nutrients, and protein. It’s also packed with manganese, phosphorus, magnesium, zinc, and iron. Oats can cut down the risk of type 2 diabetes and heart disease. It also lowers blood pressure and cholesterol.
- Barley – Barley is a whole grain that is a part of the human diet since forever. It has nutrients like selenium, niacin, manganese, and fibers. It improves your gut microbiome. You can eat it like porridge, salad, soup, etc.
- Bananas – We are promoting bananas due to folate, a nutrient that may fight depression by releasing serotonin, the feel-good hormone. Also, bananas have 12 milligrams of choline, a fat-blasting vitamin B.
- Strawberries – Strawberries are a flavorful way to sate sweet cravings, they’re packed with polyphenols, which burns fat and even stop it from forming, and they’re full of ellagitannins. These phytochemicals may slow the growth of cervical and colon cancer cells. You can have them solo, throw them in your oatmeal, or have them with smoothies.
- Green Tea – It is delicious, and sipping on green tea whittle your waist and ward off any disease. What makes green tea powerful? It’s packed with oxidative damage, catechins, It revives the metabolism and increases the release of fat from fat cells. Studies have found a relation between sipping green tea and a reduced risk for several cancers.
- Matcha – It is derived from the Japenese tencha leaves and then grounded into a beautiful green powder. The word Matcha literally means powdered tea. It breakdowns the fat and controls the formation of new fat cells. It is one of the best weight loss teas of all time.
- Beets and Beet greens – It’s a known fact that beet helps to improve athletic performance. It also helps to protect the heart. It is packed with nitrate, which increases endurance, reduces the amount of oxygen needed during a workout. It also lowers the blood pressure and protects the heart from de-stiffening arterial walls. You can have it with salads, or you can add a few slices in your sandwich.
- Eggplants – These are packed with radical free scavenging chlorogenic acids. This lustrous purple veggie also has antioxidants that provide neuroprotective benefits like strengthening memory and reducing mood-killing inflammation.
- Black Pepper – Whenever you crack black pepper grinder, you release piperine. This powerful compound has been used in Eastern medicine for centuries to treat multiple health issues like digestive troubles. It reduces the waist size, body weight, and cholesterol level.
- Soy – Soybeans have high isoflavones, a type of phytochemical. Phytochemicals generally occur in plants. According to some research, these isoflavones help to reduce the amount of low-density lipoprotein (LDL), also known as bad cholesterol. It is also said that soy may prevent age-related memory loss. These isoflavones present in soy, help to control bone loss, and increase minerals in bones during menopause. It also helps in reducing menopausal symptoms.
You’re probably satisfied with the number of superfoods you’ve read by now. There are so many other healthy superfoods, but it would be impossible to cover all of them in this article. We’re not telling you to include all of these together in your diet, but you can start by trying any superfoods you found interesting in this article.