Weight Loss and Super Foods 2021

When a food is classified to be a super food, it implies that it has other added benefits in addition to its general function. Super foods don’t just supply your body with all the essential vitamins and minerals; but also contain certain compounds, which may help you maintain a healthy weight. Most of the foods referred to as super foods include a variety of fruits and veggies, whole grains, lean proteins, and healthy fats. These super foods which are nutritious and low in calories can help you achieve your weight loss goal in a healthy way:

Apples

Apples are rich in dietary fiber and antioxidants, as well as essential vitamins and minerals. They are delicious and can be included in your breakfast cereals and lunch salads. Because they are versatile, they can also be used to make healthy snacks and desserts.

Blueberries

Blueberries contains powerful antioxidants, and are thus beneficial for weight loss. They are abundant in anthocyanins and other flavonoids (plant chemicals) that have been shown to protect against cell damage and obesity, among other benefits. Because of their high fiber content, blueberries easily makes you feel full, reducing your need to eat more.

Green Tea

Green tea leaves consist mainly of polyphenols which are rich in antioxidants and are beneficial in preventing cell damage and inflammation. Research also suggests that these polyphenols may protect against heart disease by acting on blood pressure and cholesterol. Also, the catechins contained in green tea are crucial in enhancing your body’s metabolism and improving its capacity to burn more fat. Green tea also reduces the body’s ability to absorb fat, keeping you slim and trim.

Flaxseeds

Flaxseeds are highly nutritious and can supply your body with omega-3 fatty acids, which may prevent obesity. They are highly recommended as one of the best weight loss snacks because they are low in calories and rich in fiber, which keeps you fuller.

Almonds

almonds during weight loss plan
Close up almond nuts, jar with almond milk

Almonds are rich in essential nutrients and minerals, including proteins and fiber, which are both essential for weight loss. They are also rich in monosaturated fats, which promote skin health. Almonds contain vitamin C and zinc, which help to suppress sweet cravings. They are thus regarded as great weight loss snacks.

Grapefruit

The grapefruit is now commonly known as one of the best fruits for weight loss. Research has shown that eating a portion of fresh grapefruit, a few minutes before your meals can result in weight loss. The reason is that grapefruit contains large amounts of water, which can help you stay hydrated and fill you up, making you feel hungry less often.

Oatmeal

Oats are rich in a type of soluble fiber called beta-glucan and can keep you feel full throughout the day. Oats also provide magnesium, an essential mineral that can help regulate blood sugar and may help reduce cholesterol.

Olive Oil

olive oil and healthy diet

Olive oil is one of the healthiest cooking oils and is ideal for you, if you want to lose weight. The fat burning ability of the oil is attributed to the presence of oleic acid, which helps break down excess fat.

Egg Whites

If you are watching your weight, egg whites are another healthy breakfast option for you. They are low in calories and high in proteins. Eating eggs for breakfast also reduces the need for snacking between meals, as it has the power to keep you satiated.

Lentils

Lentils are rich in fibre, proteins and resistant starch. They help to boost your metabolic process, thus making you burn fat faster.

Black beans

Black beans are very rich in protein and belong to a food group known as “pulses,” the edible seeds of legume plants. They are healthy foods which can help you with weight loss because they do not contain any of the saturated fat found in other protein sources, like red meat. Additionally, their polyphenol content makes them a potent antioxidant.

Avocados

healthy food and weight loss

Avocados are not just known to be tasty; they also highly nutritious. They contain monounsaturated fatty acids, a heart-healthy type of fat that can keep you full for longer periods and eliminate hunger and aid weight loss.

Salmon

This is a healthy source of protein, containing high levels of omega-3 fatty acids, known to protect against heart disease and reduce inflammation. Salmon is also a rich source of several B vitamins and selenium, which helps prevent cell damage. Research has also shown that frequent intake of lean seafood can prevent obesity.

 

Broccoli

Whether in the cooked or raw state, broccolis are rich in nutrients and contain fiber which supports weight management. It is also commonly known for its potential to regulate blood sugar, suppress tumor growth and reduce cancer risk.

Chili peppers

weight loss and spices
Herbs and spices selection in metal spoons and black background – cooking, healthy eating

Chili peppers get their fire from capsaicin, a compound responsible for boosting metabolism, thus causing your body to burn extra calories. Hot peppers have also been shown to eliminate hunger and lead to naturally eating fewer calories.

Spinach

Thus is a very healthy vegetable that is often overlooked. It is loaded with vitamins and is low in calories. Besides being low-calorie, research has also shown that they contain plant chemicals that reduce food intake by inducing secretion of satiety hormone.

Oranges

Besides being loaded with vitamin C, oranges are also regarded as superfoods for their  antioxidant, antimicrobial, and antiviral properties. With their high fiber content, a medium orange can help fill you up and support gut health too. Feeling full can help you eat less throughout the day.

 

Chia seeds

These tiny seeds are rich in fiber, magnesium and  other important minerals. Its high fiber content also makes it ideal for maintaining a healthy weight. Thus, consumption of chia seeds may help reduce calorie absorption, increases fullness, support a healthy gut.

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