After a certain age, most of us start gaining weight. The simple solution to this problem is to eat less and work more. Strict diets do work, but for a short while, and it is easy to run into old habits. Fortunately, food lovers need to eat less if they eat healthy food. Many foods are known to help you lose weight due to low-calorie and high-satiety properties. Not all foods are created equal. Different foods go through different metabolic pathways inside the body. They also show totally different effects on fat-burning, hunger, and satiety, and we know them as weight-loss foods.
Here, we present 10 nutrient-dense superfoods that bring potent quantities of minerals and vitamins that our bodies need daily. They are the foods we usually eat but not as a part of our weight loss regime. These foods are scientifically proven to aid in weight loss and be the perfect companion in discovering a happier, healthier you.
This tropical fruit native to Indonesia is also known by the name of Malabar and has gained popularity in recent years for its natural and healthy means of shedding those few extra pounds. While trying the fruit may be more delicious, it is easier to find an extract or pill on the market rather than itself. Check here for the best FDA-approved Garcinia Cambogia brand.
It wouldn’t be as great as it is if Garcinia didn’t contain HCA or hydroxycitric acid, which helps your body burn more fat and prohibits the creation of new fat in your body by blocking an enzyme called citrate lyase. HCA also helps your brain produce more serotonin, bringing the feeling of satiety. Garcinia is also reported to help fight type 2 diabetes and high cholesterol.
And in this category, it is beans and legumes, also known as ‘pulses’, are a powerful yet underrated food for weight loss.
Similar to eggs, pulses contribute to satiety, specifically chickpeas, as concluded by Australian experts. Also, scientists at Manitoba University studied mice eating pea flour instead of cornstarch. They found out those mice consumed more oxygen, indicating a faster metabolic rate.
Other beans, like lentils and fava beans, contain glutamine and arginine, amino acids that contribute to post-meal burning of calories (50% boost).
Purdue University in Indiana also did a study on beans. They gave different amounts of beans to the diet of three groups of people who also ate fewer calories. All of the participants lost weight, but the last group, who were given the biggest amount of beans, lost weight the most.
With so many proofs coming from different universities, there is no doubt about including beans in your regime.
Although this is a superfood, not many people know about it. This pseudo-cereal (because it’s grown as a seed but prepared as a cereal) is high in fibre and protein (one of few plants with all nine essential amino acids), also has iron, magnesium, phosphorus, B vitamins, and a lot of antioxidants, no wonder Inca’s called it ‘the mother of all grains’. the thing about it, it is usually grown organically, and NASA is looking for better ways of growing quinoa in space.
Quinoa is also special for its more important nutrients, Quercetin and Kaempferol, which have anti-viral, anti-depression, and anti-cancer values. It is high in fibre and protein, and if you’ve read the two above, you know why it’s good for shedding fat.
This fish is something that you should incorporate in your diet. Salmon has a decent amount of calories, enough to not starve in your diet, around 206 calories per 100g. It may seem much, but Salmon has other stuff that may make you feel less hungry.
First of all, it is rich in Omega-3 fatty acids, and many people on a diet reported how it was a good choice to make them feel stuffed. Fish oil is reported to speed up the process of losing weight. In one study, people with overweight problems who ate fish (or consumed fish oil supplements) lost 2 more pounds over the course of 4 weeks than people who didn’t.
And at last, one serving of salmon provides you with 40% daily need for protein, a highly recommended food for those who exercise.
We all have heard that almonds contain fat, and we steer clear of them. However, it is important to note that about 23 almonds contain around 160 calories and 14 grams of fat, of which only 1 gram is harmful saturated fat, whereas the rest is healthy monosaturated fat.
This fat is known to be helpful to reduce belly fat and to redistribute fat to other body parts. Moreover, almonds have about 6 grams of protein per ounce and are also high in fibre. This means eating almonds can keep you satiated, and you end up eating less. Thus, almonds make a great snack option for those trying to lose weight.
Eggs are considered killers when it comes to losing weight. They are extremely low in calories (one egg has around 75 calories) but rich in high-quality protein, minerals and vitamins. 3-4 eggs, plus some vegetables, and you can have a complete meal with only 300 calories (beware if you use butter or oil). If these numbers seem small, don’t worry, eggs are positioned high on the satiety index scale. That is because eggs are full of proteins and minerals, making you have a lesser need for a late-night snack (reduces cravings up to 60%). Proteins in eggs not only make you feel less hungry but also make you burn more calories. It is because amino acids boost metabolism (up to 100 calories a day).
Eating eggs as your first meal is essential since studies showed how eating eggs as a breakfast in an 8-week diet plan causes 65% greater weight loss, and suppressing ghrelin (hunger hormone) makes you feel full for the next 24 hours. They also control blood glucose and insulin levels, so you shouldn’t miss eggs out of your diet.
Another great weight loss food packed with a lot of fibre, Oatmeal is also a source of resistant starch, which acts as a soluble fibre. It digests gradually and suppresses appetite so that you feel fuller for longer and eat lesser. Oatmeal also helps speed up calorie burning process. Replacing 5 per cent of your daily carb intake with resistant starch is known to increase the metabolism by up to 23 per cent. This is why oats are considered to be a great breakfast option. It makes a healthy meal to kickstart your day and keeps you full until lunch.
Oatmeal can be used in a variety of ways. You can even use them to make healthy snack bars, biscuits and a host of other treats which help you lose weight while enjoying flavours. There are different options to incorporate the whole grain into your diet. When included in a healthy eating plan, oatmeal is certainly a superfood for weight loss.
You must have seen athletes snacking on bananas between games. A banana is an excellent way to boost energy. Bananas also improve your metabolism and keep you full because of their high content of fibre. They also make the perfect snack option after a workout. Opting for a banana instead of an energy bar ensures that you get a healthy treat.
Bananas also regulate blood pressure, moderate blood sugar levels, and stop muscle cramps. Both ripe and unripe bananas aid in weight loss. Unripe bananas contain resistant starch apart from pectin to help suppress your appetite, helping you cut down on daily calorie intake. Bananas are another superfood you probably didn’t know works for weight loss.
While we know about the benefits of the everyday apple and believe ‘An Apple a day keeps the doctor away’, did we know that apples can help achieve a healthy weight? Absolutely! Apples contain some non-digestible compounds which promote the growth of good bacteria in your gut to help weight loss. These compounds undergo a fermentation process to convert into friendly bacteria. These bacteria balance the bad bacteria that love feeding on junk foods you consume.
One benefit of eating is that it provides a feeling of fullness to stop you from grabbing anything unhealthy. The everyday apple is rich in phytonutrients and antioxidants which fight free radicals and is certainly one of the best superfoods for weight loss.
Potatoes have fallen out of favour for some reason. However, they have some unique properties that make them a great food for health as well as weight loss. Potatoes contain a wide range of nutrients to cover up almost everything you need. There are instances of people surviving on nothing but boiled potatoes alone for longer time periods. They contain high amounts of potassium, a nutrient that many people don’t get enough from diets, and it plays a vital role in regulating blood pressure. On the Satiety Index scale, white boiled potatoes scored the highest of all the foods suggesting that it is highly filling. This means you naturally feel fuller and eat less when you eat boiled potatoes. When allowed to cool after boiling, potatoes develop a high amount of resistant starch, which aids in weight loss. Apart from potatoes, turnips, sweet potatoes, and other root vegetables are also excellent for weight loss.
It is really easy to find healthy foods to include in your diet for effective weight loss. Foods like lean meat, fish, fruits, vegetables, legumes, nuts, and oatmeal probiotic yoghurt are excellent choices for weight loss foods. When taken in moderation with regular exercise, these superfoods should definitely pave your way to a healthier lifestyle.