So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get and stay slim? Read on for the top superfoods for weight loss, and how to pack them into your daily diet!
1. Black beans: A cup of black beans packs a whopping 15 gms of satisfying protein and doesn’t contain any of the saturated fat found in other protein sources, like red meat.
2. Oats: Oats are rich in fibre, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 gms of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
3. Broccoli: Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fibre in less than 30 calories a serving, it’s bound to prevent weight problems too.
4. Brown rice: Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 gms of Resistant Starch, a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.
5. Pears: Just one pear packs 15% of your daily recommended amount of fibre. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler, though; the skin is where all that filling fibre is hiding!
6. Grapefruit: Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week! A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.
7. Kidney beans: One of several varieties of beans to make the list, red beans offer protein and fibre (more than 5 gms per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 gms of this slimming carb.
8. Almonds: Nuts are another superfood rich in healthy fats that help you slim down. Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.
9. Green tea: This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.
10. Lentils: Lentils are a great source of satiating protein and fibre. A half-cup serving delivers 3.4 gms of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
11. Bananas: Bananas are a slimming superfood at the heart of Health‘s CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 gms of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 gms.
12. Eggs: Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will kerb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels. And don’t worry about cholesterol: The study found that egg eaters don’t have higher bad cholesterol or lower good cholesterol than bagel eaters.
13. Dark chocolate: Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal. Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by kerbing cravings for salt, sweet, or fatty diet-wreckers.
14. Oranges: At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fibre, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.
15. Potatoes: True, potatoes are high in carbs, but they are three times as filling as a slice of white bread and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.