It can seem as if a new superfood is discovered every day, promising you healthier skin, lower cholesterol, and cancer-fighting properties all in one little pink berry. It can be difficult to find your way through all of the information and know which foods are good and for what reason, but there are some surprisingly simple ways to aid weight loss just by eating the right foods. Here, we round-up the top 5 superfoods to help you make the best choices as you progress along your weight loss journey.
1. Low Fat Yogurt
Due to their high calcium content, low fat dairy products like skim milk and low fat yogurt are top of the list of super foods according to Michael Zemel Ph.D. In a study of obese adults, those who consumed a total of 1100 milligrams of calcium (three servings of light yogurt) per day lost 22% more weight and 61% more body fat than those on a low-dairy diet. Zemel explains that a high-calcium diet stops the production of calcitriol, a hormone that ‘tells’ the body to generate fat. Yoghurt is great for breakfast or use it instead of mayonnaise in a chicken or potato salad.
Beans (plus lentils and other legumes) act as a weight loss superfood because they are digested slowly so they stabilize blood sugar levels, reducing hunger and helping to prevent food cravings. Adding half a cup of beans to a dish really boosts your levels of fiber and fat-blasting resistant starch; kidney beans contain nearly 2 grams of this slimming carb per half-cup, while white beans have a whopping 4 grams. Protein-rich black beans and edamame (whole soybeans) are also great as your body burns more calories digesting protein. Beans work well as a side dish or added to soups, stews and egg dishes.
3. Brown Rice
This superfood is low in calories but has a high fiber content so it really keeps you full during the day and a half-cup serving contains 1.7 grams of resistant starch, a healthy carb that burns fat and boosts metabolism. Plus, this superfood is a low-energy-density food. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years when compared with women on a low-energy-density diet. Add brown rice to vegetables and lean meats for a filling healthy meal.
Eggs make the list because they are nutritious, economical, and are a great source of protein, plus studies have shown that eating eggs for breakfast can help you eat fewer calories during the day and lose weight. Despite popular beliefs, the yolks are also good for you as they contain choline, a compound known to help block the absorption of fat. Eggs are also incredibly versatile; whether poached, boiled, scrambled, in an omelet or a frittata, they can be eaten any time of day for a satisfying superfood hit.
Oats are another great superfood choice for breakfast due to being low in calories but high in protein and fiber, helping you feel full for longer. Just half a cup contains 4.6 grams of resistant starch, which helps burn fat and boost your metabolism. The steel-cut and rolled varieties are the most fiber-packed, with 5 grams per serving, making them more filling but instant oats still contain 3 to 4 grams of fiber per serving. Swap your sugary cereal for a bowl of oats with nuts and berries for extra nutrition.
Not only are these foods delicious and quite versatile, but they really do wonders for your body. The old saying holds true, “You are what you eat”, so you may as well be fabulous! Check back here next week for 5 more superfoods that will help you boost the effectiveness of your weight loss. And remember, having some help along the way never hurt, check out the new phentermine alternative, Phen Caps.
How many of these superfoods do you eat? Or, do you know of any others we haven’t listed? Please share! Comment below!