10 Best Foods for Weight Loss

weight lossHealth

Have you heard the term “superfood”? No, it isn’t what Superman eats (though that’s quite clever, and maybe he did enjoy these foods as well). Superfoods are nutrient-rich edibles that possess a ton of potential health benefits, including  overall weight loss. Here are just a few of those benefits:

  • Strengthens your immune system
  • Boosts energy levels
  • Fortifies and strengthens bones
  • Helps you put on muscle
  • Improves health of the digestive system
  • Burns calories and fat

You will find many more health benefits related to superfoods, and this article focuses on ten nutritional powerhouses known to kick your metabolism into gear. In conjunction with a healthy lifestyle, adding several of these superfoods to your regular diet may help you shed some of those stubborn pounds.

Here are the 10 most potent foods for weight loss:

1. Blueberries

Blueberries are low in calories. What is more, they are loaded with vitamins and minerals. Also a great source of fiber, blueberries help keep you feel full for longer periods of time. As if these aren’t good enough reasons to grab a handful, blueberries are potent sources of antioxidants, which are crucial for helping your body fight off inflammation and get rid of toxins.

2. Boiled Potatoes

“Potato pride” has taken a bit of a hit, most likely because of the vegetable’s high carb content. Boiled white potatoes, however, are an optimal food for overall health and weight loss. They are rich in potassium, which also happens to be one of the most widespread deficiencies in our modern diet. Finally, white potatoes, when boiled, score the highest of all foods on what is called the “satiety index,” which measures the degree and duration of fullness after eating.

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3. Chili Powder

Chili powder contains capsaicin, a robust natural stimulant that can elevate body temperature and metabolism by as much as 25 percent! Scientists at Purdue University in West Lafayette, Indiana, found that adding just a half a teaspoon of chili powder to their breakfast led to people consuming fewer calories and experiencing fewer cravings throughout the day.

4. Coconut Oil

Yes, you read that right: Oil can help you lose weight. Coconut oil is an up-and-coming star in the world of health and fitness. The product is high in a particular type of fatty acid – Medium Chain Triglycerides (MCTs) – shown to increase metabolic rate and increase satiety. Recent studies show that coconut oil may also be useful in helping to burn stubborn belly fat.

5. Leafy Greens

Greens such as collards, kale, chards, and spinach – called “leafy greens” –  are exceptional for weight loss because they are low in calories, high in fiber, and nutritionally dense. Many-a-dieter has binged on salad and other leafy veggies because they satisfy hunger and add nutritional value without the added calories. Leafy greens are also rich in antioxidants, which helps to maintain a healthy immune system.

6. Cruciferous Veggies

Broccoli, brussels sprouts, cabbage, and cauliflower are all considered cruciferous vegetables. In other words, they’re all part of “the cabbage family.” Cruciferous veggies are high in fiber, and they also promote satiety or feelings of fullness. As such, complimenting your lunch or dinner (or perhaps even a breakfast shake?) with a serving or two may help keep your hunger at bay.

7. Whole Grains

While you need to remain cautious, you will probably be happy to know there are plenty of grains on the market that pack some serious fiber and other dietary goodies. Whole grains also contain a fair amount of protein, which – according to a study published in the Journal of the Academy of Nutrition and Dietetics – helps you to feel fuller. Oats may just be the best grain of choice, as they contain a high level of soluble fibers that both increase satiety and improve metabolic health. As a rule of thumb, avoid refined grains, including white flour, white bread, white rice, and de-germed cornmeal.

8. Chia Seeds

Chia seeds are brimming with omega-3 fatty acids, fiber, and protein. Consider this statistic: one ounce of chia seeds contains 12 grams of carbohydrates, of which 11 grams is healthy fiber! In short, chia seeds are one of the best appetite-suppressant foods in existence. They’re also incredibly versatile in that they can be added to anything from smoothies to breakfast cereal.

 

9. Eggs

Eggs are one of the more underappreciated weight loss superfoods, which is too bad because they’re fantastic sources of protein and omega-3 fatty acids, both of which help curb appetite. According to a study published in the International Journal of Obesity, people who ate eggs as a breakfast staple lost up to 65 percent more weight than those who didn’t!

10. Salmon

Like most freshwater fish, salmon is incredibly healthy. Regarding weight loss, salmon is an excellent choice as it’s brimming with healthy fats and quality protein. Perhaps most importantly, salmon contains the nutrient iodine, which is crucial for proper thyroid gland function. The thyroid, of course, helps keep your metabolism humming along.

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References:
http://time.com/4246736/protein-satiety-fullness/

http://www.health.com/health/gallery/0,,20475957,00.html#eggs-0
https://asktheexpert.custhelp.com/app/answers/detail/a_id/…/what-are-refined-grains%3F
https://www.hsph.harvard.edu/obesity-prevention-source/obesity-causes/diet-and-weight/
https://www.mensjournal.com/food-drink/best-superfoods-weight-loss/4-hazelnuts/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

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