Nutritious and low in calories, superfoods are excellent companions to an active lifestyle.
Superfoods supply your body with all the essential vitamins and minerals that you need and contain compounds that may help you burn body fat more quickly.
To help you on your journey to better health, we have compiled this list of superfoods to include in your weight loss diet. For more great tips on healthy living, be sure to visit Wellness Nova.
1. APPLES
An apple a day may help keep those pounds away. They are loaded with dietary fibre, antioxidants, as well as essential vitamins and minerals. They are versatile and yummy to eat as-is for a healthy snack anytime.
2. BLUEBERRIES
Blueberries are a classic example of big benefits coming in small packages. They are especially beneficial for weight loss due to the presence of powerful antioxidants. They contain a good amount of soluble fibre to help fight cravings.
3. GREEN TEA
Loaded with antioxidants, green tea can increase your body’s metabolism and improve its capacity to burn more fat. It’s also a diuretic that helps with water weight.
4. SEEDS: FLAX, CHIA, PUMPKIN, AND SUNFLOWER
The healthy fats in these seeds help reduce inflammation in the body, protecting the body from inflammation-induced weight gain.
They are also high in dietary fibre, a major benefit for weight loss.
This fibre forms a gel-like layer in the stomach which traps the food and slows down the digestion and absorption process, making you feel fuller for longer.
5. NUTS: ALMONDS & PISTACHIOS
With the combination of healthy fats, plant protein, and fibre, nuts boost the feeling of fullness and delay the return of hunger.
Almonds and pistachios are loaded with antioxidants and anti-inflammatory properties, along with Vitamin C and zinc, all of which contribute to lower triglyceride levels and protection from Type 2 diabetes.
Nuts have also been shown to reduce blood pressure, lower the chances of cardiovascular disease and curb sweet cravings.
6. CITRUS FRUITS
Besides being high in vitamin C, citrus fruits make the superfood list for their antioxidant, anti-microbial, and anti-viral properties.
Low on calories and high in fibre, a medium orange can help fill you up and support a healthy gut.
7. OATMEAL
This perfect breakfast food gives your body enough energy to keep you going throughout the day and controls blood sugar levels.
Weight gain and sugar cravings can result from poorly managed sugar levels. The beta-glucan found in oats is a kind of soluble fibre that regulates fat levels in the body.
Avoid processed, sugary oatmeal packets that can spike your blood sugar.
8. OLIVE OIL
Often touted as the healthiest cooking oil on earth, olive oil contains oleic acid, which helps break down excess fat. It is a perfect source of healthy unsaturated fats, vitamin E, iron, and calcium.
9. EGGS
Eating eggs for breakfast may eliminate the need for snacking between meals due to their high sources of protein, fat-soluble and water-soluble vitamins ( A, B, C, D, E, and K), iron, selenium, and antioxidants. These vitamins will aid in the better and proper functioning of your body overall.
10. CINNAMON
The proanthocyanidins in cinnamon have a direct effect on blood glucose, blood lipid, and insulin levels. Try adding cinnamon to your diet if you are unsuccessful in losing that last bit of flab.
11. LENTILS
Besides being rich in protein, yellow, red, green or brown lentils also contain fibre, iron, potassium, folate and magnesium. This is why they are great to consume as they leave you fuller for longer.
12. AVOCADO
These green gems have heart-healthy monounsaturated fats, dietary fibre, and other beneficial phytochemicals that may aid weight loss and ward off hunger.
13. FATTY FISH: SALMON, SARDINES AND MACKEREL
Fatty fish high in omega-3 can help lose weight caused by inflammation and stress. Rich in selenium and several B vitamins, regular consumption of lean seafood compared to meat can prevent obesity.
14. BROCCOLI
Packed full of fibre, broccoli helps keep blood sugar steady and supports weight management. The fibre keeps you full, and the antioxidants present help reduce toxin and inflammation levels.
15. DARK CHOCOLATE
Calling all chocolate lovers. Cocoa is rich in flavanols, which is associated with lowering insulin resistance and high blood pressure. It may also improve blood flow to the heart and brain.
Avoid bars loaded with extra ingredients and sugar; the darker, the better.
16. CHILES
Fiery capsaicin is the compound responsible for boosting metabolism, causing your body to burn extra calories. Hot peppers can also curb hunger and lead to naturally eating fewer calories.
They also aid in weight loss by lowering bad cholesterol, reducing inflammation, increasing antioxidant activity, preventing metabolic disorders, and protecting your heart.
17. PEARS
One medium pear packs 6 grams of dietary fibre, which is one-fifth of the daily recommended intake. The skin contains all the fibre, so don’t peel it off!
18. SPIRULINA
Spirulina is the definition of a superfood. It is loaded with proteins, fatty acids, calcium, iron, vitamin E, magnesium, beta-carotene, water-soluble vitamins, potassium, and other trace minerals.
It is no wonder it first gained popularity as a food for soldiers and astronauts.
19. GRAINS: BROWN RICE & QUINOA
Brown rice is a good source of dietary fibre, vitamins, and minerals, with the husk still on.
This help cleanses your colon and improves digestion, which increases metabolic rate, helping to lose weight without feeling hungry all the time.
A half a cup of quinoa can fill you up for at least two hours. The proteins, saponins, and 20-hydroxyecdysone found in quinoa can also help improve your blood lipid profile and prevent weight gain.
20. FULL-FAT MILK AND YOGURT
The butyric acid present in milk may help lower inflammation related to fat gain. Full-fat milk also increases insulin sensitivity and metabolism.
Greek yoghurt is known for its high protein and probiotic levels and is a great snack for when you feel a craving – while also being gut-friendly.
21. LEAFY GREENS
Don’t forget your greens. Spinach neutralizes harmful free oxygen radicals. It can also increase metabolism and secret satiety hormones to prevent you from overeating.
Kale, on the other hand, may also lower blood glucose levels.
22. GOJI BERRIES
As with most berries, the antioxidants present in goji berries reduce oxidative stress, which can reduce waist circumference and prevent cardiovascular disease.
23. BANANAS
Whenever you are feeling hungry and craving something sweet, eat a banana.
Low on calories, one large banana contains enough energy and fibre to fill you up while providing you with plenty of other vitamins and minerals.
Bananas also contain folate, which may help with depression, and choline, a fat-burning B vitamin that directly targets the genes that cause fat storage in the stomach.
CONCLUSION
Weight loss and eating healthy doesn’t have to be hard. Many of the foods listed above can be eaten on their own or incorporated into your regular meals every day.
A simple and easy way to incorporate superfoods into your diet is by making a breakfast smoothie with a handful of any of the foods listed here.
The next time you’re browsing the grocery aisles, notice just how many superfoods are all around you and pick up a few to try!
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