Top 20 Superfoods For Weight Loss
By
Neil Karen
We all know the foundations for successful weight loss are having a healthy diet and doing exercises frequently. Many people fail to lose weight, despite their long and hard efforts in the gym. Therefore, if you want to boost your weight loss speed, check out these 20 secret-weapon foods which are shown to be useful for obese people.
1. Apples
Apples are known as a natural weight-loss food. They contain fiber, minerals and lots of vitamins. Especially, this fruit type is low in calories, low in fat as well as sodium. Thus, apples can help you lose weight in different ways. The fiber helps expand in your stomach; therefore, you will need less food to satisfy your hunger. Apples are a low-sodium food that helps prevent excess water weight or retention. Lastly, your health and vitality are increased significantly thanks to vitamins found in apples.
2. Kiwis
Kiwis carry a lot of nutrition in a small package. They are low in calories and also packed with plenty of fiber. Nutritionists show that foods, which contain a great deal of fiber, can reduce high cholesterol levels. Consequently, these food types including Kiwis may reduce the risk of heart attack and heart disease. Fiber is also good for filling you up and suppressing your appetite- a great advantage for those wanting to lose weight.
3. Blueberries
Blueberries are a magical food helping people control their weight effectively. The reason is that they are low in sugar; have no fat and are free with cholesterol. In addition, they are high in fiber which will help to fill you up, while not providing you a lot of calories. To eat 100 calories worth of blueberries you would need to have 1 ¼ cup of blueberries.
4. Pomegranates
Pomegranates are extremely nutritious and their high fiber content can help control blood-sugar levels. One cup of pomegranate contains about 150 calories. This type of fruit is rich in vitamin K, vitamin C, potassium and folate. However, dietitians suggest that you should not just drink the juice; eat them for their biggest weight-loss benefits. In addition to doing exercises frequently and having a healthy diet, adding pomegranate to your diet will surely help you lose the pounds easier as it is packed with antioxidants and polyphenols, all of which help you burn fat and boost your metabolism.
5. Pears
Pears are the great source of fiber, which can help regulate your digestive system. This type of fruit is a magic food for weight loss since their pectin promotes fullness, helps control your cravings. At only about 100 calories per pear, this juicy, sweet fruit is great as a stand-alone snack, with a meal, or pureed into dessert.
6. Quinces
Related to apples and pears, quinces are a golden yellow, broad pome fruit loaded with vitamin C, antioxidants, dietary fiber, copper, and pectin, which helps control the digestion and improving your blood sugar level. Quinces have a sour flavor; thus, you won’t want to eat these right off the tree. Try them in jams and jellies, or dice half of one into a homemade apple pie to enhance its flavor.
7. Bok Choys
One cup of cooked bok choy provides only 20 calories. According to nutritionists, it's loaded with fiber and rich in vitamin A, potassium, calcium and beta-carotene. It has a particularly large water content, which can help you feel full and lose even more weight.
8. Runner Beans
These protein-rich beans are low in fat and high in fiber. One of the disadvantages of low-calorie diets is that it makes you feel constantly hungry. When we eat protein-rich foods like beans, we'll feel fuller; therefore, smaller portions are likely to be taken. An important note needs to be mentioned here is that runner beans should not be eaten raw because they contain a chemical called lectin phytohemagglutinin, a toxin that has bad effects on the red cells in your blood. Be sure to cook them thoroughly before eating.
9. Pumpkins
Pumpkin is not only a super healthy treat, but it’s also one of the greatest weight-loss foods around. It is not high in calorie level, but full of vitamins, fiber, and minerals. Pumpkin is also an excellent source of the important antioxidant beta-carotene. Enjoy it fresh or canned—you’ll still get the same nutritional benefits.
10.Yams
Yams are packed with antioxidants (like carotenoids), vitamins and minerals. They are quite low on the glycemic scale, meaning you’ll digest them slower and stay full longer. Moreover, nutritionally-dense yams in your diet can trigger the satiety center in the brain quickly, make you feel full faster. If you want to lose some pounds, yams should be included in your diet.
11. Kales
Kale along with broccoli, it is one of the nutrition stand-outs among vegetables. For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter's dream food.
12. Lentils
Lentils are full with fiber, which is crucial to satisfying your hunger and reducing your appetite. This food is rich in soluble fiber, which also lowers blood cholesterol. Not only that, but because they boast a bevy of nutrients, lentils are finally gaining the recognition they deserve as a great source of low-fat protein, making them the perfect substitute for meat.
13. Parsnips
Like other types of vegetables, cooked parsnips contain approximately 3 grams of fiber per half cup to help you stay full and satisfied. Parsnips are considered as starchy vegetables, so it is recommended to be eaten in place of rice, bread or other starchy foods.
14. Cauliflowers
Cauliflower is fat free, rich in vitamin C and can pass for a low-carb version of mashed potatoes with ease. Its strong flavor allows it to stand alone without any consumption of meat or other fatty foods. And if you're really hungry, raw cauliflower will serve you as a wonderful snack. Because it's extra crunchy, cauliflower takes longer to chew, giving your body time to realize you're really full.
15. Oats
Like other food types, oats are a superfood to help lose weight, as they are a great source of fiber. Oatmeal is one of the greatest foods for breakfast because it boosts your energy and has lots of fiber to give you feelings of being full and satisfied. Oatmeal breaks down slowly in the stomach, giving you long-lasting energy. It is also full of water-soluble fibers, which play a crucial role in making you feel full over a longer period of time. Studies have shown that oatmeal lowers cholesterol level, stabilizes blood sugar level and fights against heart disease, colon cancer, diabetes and obesity.
16. Buckwheat
Buckwheat lowers the risk of high blood pressure. This food is high in phytochemicals which protect against diseases by acting as antioxidants. Eating foods high in fiber, such as buckwheat, can also fill you up faster and suppress your appetite, a great tool for weight loss.
17. Garlic
Garlic is rich in the compound allicin, which has anti-bacterial effects and helps remove unhealthy fats and cholesterol. This food acts as a natural appetite suppressant in several ways. Garlic has a strong odor which stimulates the satiety center in the brain. Thus, you feel less hungry and automatically eat at smaller amount of foods. Besides, its odor helps increase the brain's sensitivity to leptin (a hormone that helps regulate appetite).
18. Eggs
Eggs are a good source of vitamins, proteins and minerals. As said by nutrition experts, eggs are not only a great source of nutrition, but also very useful to help lose weight. When combining eggs with other dishes you will limit the consumption of complex carbohydrates in the body. Your hunger and food cravings will occur less frequent. Egg itself is sufficient in helping in weight loss. It is strongly recommended to consume eggs for breakfast as it provides maximum advantages for weight loss. The more eggs that are consumed during breakfast time, the more lean muscle mass that is maintained. This is important for long term weight loss and its maintenance.
19. Wild Salmons
Wild salmon is full with omega-3 fatty acids. Some dieters try to avoid any type of fat and believe that it will make them gain weight. This is completely wrong. By contrast, one particular type of fat, omega-3 fatty acid, is very good for your health. Omega-3 fatty acids actually promote weight loss in several ways. They help stabilize the insulin in your body and decrease insulin resistance. They improve blood sugar control, which helps reduce food cravings and overeating. Omega-3s help your body to burn off calories before they get stored as fat.
20. Sardines
Sardines are a wonderful food for anyone wanting to lose weight. Firstly, sardines are packed with protein, which helps control blood sugar at stable level, makes you feel full and helps stimulate metabolism. Second, they're also a great source of omega-3s, which not only support the cardiovascular system but also are helpful in boosting mood. (When people are in a good mood, they have the tendency to crave less junk food.)
Related links:
Best Foods For Healthy Weight Loss
Your Effective List of Foods for Fat Loss
About the Author:
Chris Jacken used to work as a doctor of a general hospital in February 1998. Currently, Chris is a writer specializing in weight loss related issues. He posts his articles on a number of different directories.
Articles Source:
Top 20 Superfoods For Weight Loss
