Have you ever heard of super food ?
I guess so.
Do you also know what makes a food a super food?
Maybe not, and then this article is what you were looking for.
Despina Hyde , a registered dietician at New York University’s Langone Medical Center, explains it perfectly: “Super foods are foods loaded with extra doses of vitamins and minerals that can help us ward off disease and live longer, healthier lives.”
Another article defines the word super food as: “A non-medical term in the media to refer to foods that can have health properties such as reducing the risk of getting sick or improving any aspect of physical and emotional health.”
I have seen firsthand how essential these foods are for maintaining good health. These superfoods should be consumed during the week and as often as possible. In today’s post, I’m making a list of my favorite superfoods for weight loss and giving you an example of how to incorporate them into your diet.
But before I go any further, I want to clarify that superfoods does not mean struggling with a miracle.
Superfoods are not a quick fix and they don’t work when coupled with a poor diet. For best results you need to eat superfoods with an ad hoc diet and exercise program. If not, you’re just wasting your money.
Now that we understand what I’m going to talk about, let’s start with fruit.
Apples are rich in antioxidants and phytonutrients that fight free radicals. They are also packed with vitamins and dietary fiber to keep you full.
In one study , non-smoking women aged 30-50 were assigned various supplements for each group of women: in each group there was an addition of 3 apples per day to their diet, 3 pears per day. day or 3 oatmeal cookies a day.
Naturally, the groups who had the addition of fruit in their diets lost an average of one pound less than those who had the oatmeal cookies.
I know it seems like a little but think of it as a long-term project: a kilo less in the long term helps a lot.
My favorite way to eat apples is to dip them fresh in almond butter with some cinnamon sprinkled on top. This gives me three superfoods in one snack.
Banana is perfect for depression and nausea, it also serves to stabilize blood sugar levels between meals.
When it comes to losing weight, I like to eat a banana between meals, like between breakfast and lunch. This gives me the energy I need to be full enough already and also takes away my craving for dessert.
My favorite way to eat banana is similar to how I eat apples. Cut the banana into thin slices, add some almond butter, cinnamon, and a sprinkle of chia seeds to stave off hunger pangs and make you feel full.
The deep blue color that is characteristic of blueberries already makes us understand that they are rich in antioxidants to ward off free radicals. And they are also great for weight loss.
Thanks to the combination of fiber and water found in blueberries, they are an excellent choice to help you lose weight.
I like to add blueberries to my smoothies, salads, or on top of my oatmeal.
4. Goji Berries
Goji berries may not be as easy to find, as are other items on my list, but they are definitely worth the extra effort to find.
These tiny berries help control appetite and blood sugar levels. They also contain a lot of fiber.
The key thing, in my opinion, is that they contain chromium, a mineral that helps control blood sugar levels and preserve lean muscle mass during weight loss.
Goji berries are generally sold as dried fruit so they can be eaten in salads.
If you can go beyond the super acidity of grapefruit, you will be well on your way to rapid weight loss.
One study looked at 91 obese patients and divided them into four groups. One group was given a placebo, the second group a grapefruit capsule, one group received grapefruit juice, and the last group ate fresh grapefruits. Participants consumed their assigned homework three times a day before each meal for 12 weeks.
The results? The fresh grapefruit group lost most of the weight, the grapefruit juice drinkers finished second, and those on the capsule still lost some compared to those on the placebo.
If it’s hard for you to endure the tartness of fresh grapefruit slices, try mixing them into your smoothie or even dropping a grapefruit slice into a wine glass.
Pears are amazing for weight loss. Since pears average 5.5 grams of fiber they only keep our digestive systems moving. Fiber helps our body absorb the nutrients and vitamins of all the other superfoods on our list.
If you’re feeling a little constipated grab a juicy pear and enjoy.
7. Pomegranate seeds
On an article by LiveStrong it is written that the name pomegranate derives from the Latin and translates to ‘seedless apple’. Since apples are great for weight loss, it’s no wonder pomegranate seeds are just as perfect.
This low calorie option is a perfect snack.
I like to buy the seeds and then put them in Greek yogurt.
Personally I love oranges but I hate orange juice. Most fruit juices today are so full of sugar that the true orange flavor is completely lost.
When it comes to weight loss, fiber and Vitamin C, oranges can’t be beat.
I don’t do anything so imaginative with oranges, I just eat them and I’m already fine.
Now let’s move on to the vegetables.
Avocados are another of my favorite foods. Once I learned about their powers, I was conquered.
Most of all I was struck by the fact that avocados help you feel satisfied after a meal.
Do you ever have that feeling after eating that you are never completely full after a full meal? Avocado could help you and a lot with that.
A study published in the Nutrition Journal of 26 healthy but overweight people asked them to replace other foods with avocados or simply add avocados to their meals.
The results showed that those who added fresh avocado to their lunches had a 40% decrease in snacking desire between meals over the course of three hours. 28 % also reported feeling full up to five hours later.
I like to add half an avocado to my smoothies, sandwiches, or salads.
10. Black beans
The combination of fiber and protein makes beans great. Not only are they healthy but they are full of energy.
I love making black bean burritos with fresh salsa, avocado and rice.
Your mother was right when she told you to eat broccoli. According to an article on LiveStrong , “Eating them a couple of times a week can reduce the number of calories you consume.”
This is music to my ears. Instead of severely limiting calories in some diets, you can add more nutrients and cut calories at the same time by eating broccoli.
With broccoli I stay simple, very few times have I made them fried. I also put them in salads.
Chillies are a heat punch that has been researched to help burn calories. Capsaicin, or the ‘heat’ of chillies , activates the brown fat in our bodies.
According to a CBS article , the more brown your body fat is, the more calories you lose.
Similar to beans, lentils are packed with protein. In fact, 150 grams can contain up to 18 g of protein for just over 200 calories.
Not only does this substantial amount of protein help build lean muscle mass to make you leaner with a more toned appearance, it will also help cut calories.
I like to eat lentils in a cold salad mixed with quinoa, pomegranate seeds, and green onions.
All types of beans are very popular with vegetarians as a rich meat replacement. Thanks to iron, protein, potassium and magnesium, you will be satisfied and protected from high cholesterol.
15. White beans
According to one study , 25 participants received a placebo or 1000 mg of white kidney bean extract twice a day over the course of four weeks. Participants who had lost white kidney bean extract lost twice as much on average as those who had placebo.
If you’re not sure how to use white beans, I recommend adding them to plain chicken soup.
Cabbage has an impressive number of antioxidants.
These antioxidants can help fight some cancers but how do we use cabbage in our diet?
150 grams of cabbage is only 33 calories, but it’s a superfood because it’s full of vitamins and minerals.
I like to add it to smoothies or salads.
500 grams of raw spinach provides 2.9g of protein for just 23 calories.
According to researchers from Lund University in Sweden, participants who consumed a spinach extract, which contains potent thylakoids, showed an increase in weight loss of about 43%.
Let’s now move on to the seeds.
Almonds are ideal for weight loss.
Perfect for an omega-3, fiber and protein boost. Always carry a handful in your bag.
19. Almond butter
As I said before, it is perfect on bananas and apples or even on a slice of whole grain bread.
Much better almond butter than peanut butter, healthier.
20. Chia seeds
These tiny black seeds are impressive.
When consumed, chia seeds expand and create a gel-like substance in the stomach, which leaves you feeling full.
I add chia seeds to my smoothies and salads.
21. Flax seeds
Flax seeds, like chia seeds, are perfect for achieving that sense of fullness.
The simplest way to eat flax seeds is by mixing them into smoothies.
22. Pine nuts
According to Mercola , pine nuts contain high amounts of cholecystokinin, a hormone that suppresses appetite.
Plus, the healthy mix of protein, iron, and monounsaturated fat also gives you an energy boost.
LiveStrong notes that: “A diet rich in pistachios is immediately linked to weight loss, even though eating too many is bad for you.”
To avoid overeating, you’ll want to set aside a portion instead of consuming straight from the bag.
Let’s move on to starches.
Oatmeal isn’t just for breakfast, it’s a great snack.
I know it may not sound tasty at first but trust me it is a perfect meal because it is filling and not caloric at all.
Barley is perfect for controlling blood sugar spikes, just like bananas and goji berries.
Barley can be cooked like quinoa and used as a base with a variety of delicious toppings.
Similar to rice, quinoa is a low calorie option full of protein and fiber.
Let’s move on to essential proteins.
100 grams of salmon has 155 calories, 22 grams of protein and 7 grams of fat making salmon the perfect choice for a healthy dinner.
With sardines you will get 7 grams of protein for a mere 59 calories. Plus, you’ll also enjoy a healthy dose of omega-3 fatty acids, which are always great.
Let’s move on to two extra superfoods.
29. Avocado oil
Using it as a salad dressing you will be extremely satisfied because it has all the properties and characteristics of the avocado itself.
Control insulin levels
Speed up metabolism Lower
blood sugar spikes
Help burn belly fat
Lower cholesterol levels
You will be a little confused by all of these foods but let’s face it: we are here to feel good and being healthy means eating healthy foods and being happy.
So read, comment.
And which of these foods do you prefer?