KESEHATAN
The term ‘superfood’ has grown in popularity over the last few years, but what exactly makes a food a superfood? These superfoods help you lose weight by boosting your metabolism to burn fat and by curbing cravings for fatty foods. In addition, these will keep your energy level high. In addition to including these superfoods in your diet, make sure you drink 8 to 10 glasses of water and do physical activities daily.
Best Superfoods For Weight Loss
1. Whole Eggs
Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks. What’s more… they are among the best foods you can eat if you need to lose weight. They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.
One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours. Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.
2. Orange
Orange is an incredible superfood for weight loss. High fiber and vitamin C contents of the fruit promote weight loss. Also, the fiber content of orange makes people less likely to gain weight.
This low-calorie fat-free fruit is also a good source of nutrients required for a healthy body. Start your day with an orange and also drink a glass of fresh orange juice daily. However, avoid packaged orange juice as it contains sweeteners and preservatives.
3. Blueberries
Blueberry, a powerful figure friendly superfood, should also be included in your diet. These small berries contain powerful antioxidants, which neutralize free radicals. They also contain ample amounts of soluble fiber and water that produce a feeling of fullness so that you will stay satisfied for a longer duration between meals while improving digestion.
The manganese in it metabolizes proteins, carbohydrates, and fats. In addition, blueberries are free from fat, cholesterol, or sodium. The polyphenols in blueberries reduce belly fat and even reduce the risk factors for metabolic syndrome.
Try to eat about a cup of blueberries every day. You can eat them as a healthy snack or include them in fruit salad, smoothie, or yogurt.
4. Salmon
Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally.
Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease.
Mackerel, trout, sardines, herring and other types of oily fish are also excellent.
5. Oatmeal
An oatmeal breakfast is great for those who are trying to lose weight or maintain a healthy body. Oatmeal contains beta glucan, a kind of soluble fiber that helps reduce abnormal levels of fat in the blood. It induces greater feelings of fullness and a reduction in hunger. Eat oatmeal for breakfast. Cook it with skim milk and add healthy toppings such as almonds or berries to keep the calorie content low.
6. Leafy Greens
Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies.
7. Almonds
Almond is another rich superfood that helps you slim down. Fiber, protein, and monounsaturated fat contents of almonds help in losing weight. The fiber in almonds make you feel full and nourished so that you avoid unhealthy foods.
The vitamin B and zinc in almonds also help stop sugar cravings.
Eat a handful of dry roasted or soaked almonds, in place of your regular snack. As almonds contain calories, try not to eat more than 1 ounce, or 23 almonds. You can also drink unsweetened almond milk to lose weight.
8. Watermelon
Watermelon is the one of the best fruit that helps you for weight loss. This fruit will have very high water content that is around 90% and the 100g of portion just contains 30 calories. They are also very rich in source of amino acids that are called as ‘arginine’ in which it helps to burn fat. One of the best things about watermelon is that the fact that not only keeps you hydrated but also it will keep you satisfied for a long time. This may lead you to less unhealthy snacking items. There are huge advantages with this watermelon. So, you people must take the watermelon daily to lose some weight.
9. Grapefruit
Eating half of a fresh grapefruit before meals can result in significant weight loss. Its fat-burning ability comes from its fat-burning enzymes. Even insulin resistance can be improved with fresh grapefruit. Insulin is a fat-storage hormone that can affect your weight.
As a grapefruit contains 90% water, it can fill you up; so you eat less. It is even packed with immune-boosting vitamins and antioxidants, and is also low in calories. Try eating half a grapefruit before breakfast and the other half before lunch to enhance your body’s fat-burning performance.
Note: Grapefruit may not be suitable for people on certain medications such as statins and antihistamines.
10. Green Tea
Green tea is another popular natural remedy to promote weight loss. A study at Penn State revealed that epigallocatechin-3-gallate (EGCG), a compound found in green tea, helps slow down weight gain by limiting fat absorption and increasing the body’s ability to use fat.
Furthermore, green tea is packed with nutrients such as vitamin C, carotenoids, zinc, selenium, chromium, and other trace minerals. Drink about three to four cups of green tea daily to combat obesity. You can also combine it with ginger tea or cayenne pepper.
11. Brown rice
Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams 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.
12. Tomatoes
Eat a couple of tomatoes every morning on an empty stomach. Make sure you eat the peels and seeds as well because they contain dietary fiber. Tomatoes contain compounds that tend to alter the levels of hormones that affect your appetite.
Furthermore, being rich in vitamins A, C, and K, and magnesium, manganese, choline, folate, and other nutrients, they are good for your health. Also, they are packed with antioxidants that protect against cancers.
13. Boiled Potatoes
White potatoes seem to have fallen out of favour for some reason.
However… they have several properties that make them a perfect food, both for weight loss and optimal health. They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.
There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.
On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested. What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.
If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss.
Sweet potatoes, turnips and other root vegetables are also excellent.
14. Cabbage
Make raw or boiled cabbage an integral part of your weight loss diet. It contains tartaric acid that inhibits the conversion of sugar and other carbohydrates into fat. Moreover, it is rich in vitamin C and low in calories but high in fiber and water content.
Being a cruciferous vegetable, it contains phytochemicals that help improve the imbalance of estrogen metabolism that not only causes your body to store fat but also promotes breast cancer, ovarian cancer, and others. Other cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, and Swiss chard are also beneficial in this regard.
15. Apple Cider Vinegar
Apple cider vinegar is incredibly popular in the natural health community.
It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it. Several studies in humans suggest that vinegar can be useful for weight loss.
Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day.
One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms.
Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term.
