It sometimes seems like 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 10 superfoods to help you make the most of your weight loss journey with phentermine!
1. Low Fat (or Non-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. Yogurt is great for breakfast or use it instead of mayonnaise in a chicken or potato salad.
Beans, lentils and other legumes act as a weight loss superfood because they help stabilize your blood sugar. Due to their high fiber content, these foods are digested slowly, which reduces recurrent hunger and helps to prevent cravings. Adding half a cup of beans to a any of your favorite dishes boosts fiber and resistant starch, both of which promote weight loss. Kidney beans, for example, 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 weight loss superfoods since 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 high in fiber, to keep you full all day long. Plus, just a half-cup serving of brown rice contains 1.7 grams of resistant starch, a healthy carb that burns fat and boosts metabolism. Given its relatively-low calorie (energy) content per volume, brown rice is considered a “low energy density food.” One study found that women who ate a high energy density diet gained three times as much weight over six years when compared with women on a low energy density diet. This makes sense given that eating a lot of lower calories foods (like watermelon or green beans) leads to lower overall calorie intake than eating a lot of high calorie foods (like peanut butter or granola). 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 consume fewer calories during the day and lose weight. Despite popular belief, it’s not just egg whites that provide nutritional value. The white provide a powerful punch of protein, but the egg yolks have lots of beneficial vitamins. For example, the yellow part contains 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. They are low in calories, but high in protein and fiber to help you feel full for longer.Just half a cup contains 4.6 grams of resistant starch to 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! Prepare hot oats with skim milk, or use Greek yogurt in your overnight oats, to give your breakfast a kick of protein. Oats are also a great addition to smoothies or topping for yogurt to add a little texture and fiber.
Whether you prefer pistachios, walnuts, almonds or pecans, an ounce a day of nuts gives you the perfect portion of protein, fiber and healthy fats. Almonds, in particular, are considered a superfood due to their versatility and strong nutritional profile. For example, unsweetened almond milk is good for weight loss because it has just 30 calories per cup, as compared to the 90-100 calories in a standard glass of nonfat cow milk. Adding some unsweetened almond butter on your toast may also prove beneficial. A study by the University of Toronto found that people who ate almonds with bread experienced fewer blood sugar surges than those who ate only bread. More, a recent study showed that dieters who ate almonds daily lost more body fat and 62% more weight than those who didn’t. Almonds – and nuts in general – make a wonderful snack on their own, but they’re also a great topper since they can add texture and flavor to salads, side dishes, and hot cereals.
7. Green Tea
Green tea is the ultimate beverage for weight loss success. Like water, the fluid volume of green tea helps hydrate and satiate you to fill up and lose pounds. Plus, the antioxidant polyphenol found in green tea also promotes faster breakdown of fatty acids, which facilitates faster fat burn and increased overall calorie burn. To that end, one study found that five cups a day could help you lose twice as much weight, especially around your middle! If you don’t like the taste of green tea, mix it with a little black, mint or lemon tea for a more varied flavor. While taking phentermine, opt for decaf or herbal teas to keep caffeine intake low.
Many fruits like apples, pears, bananas, berries and watermelons all have superfood properties, but grapefruit is especially “super” due to its weight loss potential. Some people claim that eating half a grapefruit before each meal can help you lose up to a pound a week, even if you change nothing else about your diet. This is because a compound found in grapefruit can lower insulin, a known fat-storage hormone, in turn leading to weight loss, plus it’s at least 90% water, so it can fill you up and make you eat less. Eat your grapefruit instead of drinking it since many grapefruit “juices” are actually flavored sugar water with only a touch of real juice.
The high fat and calorie content of avocados put some people off, but it’s actually the fats in avocados that make them such a superfood. The green fruits are packed with heart-healthy monounsaturated fatty acids (MUFAs) that help lower LDL (the bad cholesterol) and total cholesterol. MUFAs also improve blood sugar control, which promotes feelings of fullness and helps you lose weight, and may help you lose more inches off your waist. Finally, avocados are also high in fiber and protein, and are great mixed into a salad or in a sandwich instead of mayonnaise. They are high in calories however, so it is best to eat just a quarter at a time.
Not only do the omega-3 fatty acids in salmon and other cold water fish keep your heart healthy, they also help you shrink your waist. Eating a diet high in omega-3s improves insulin sensitivity, which helps you build muscle and decrease belly fat. Salmon is also low in calories, with only 200 calories per 3-ounce serving. Plus, this visually-pleasing superfood has lots of protein and iron, and very little saturated fat. You can grill or bake it with lemon and pepper, top it with salsa or another low-fat sauce, or serve it with a green salad.
How many of these superfoods do you eat? Or, do you know of any others we haven’t listed? Please share! Comment below!
Post originally published July 2013; revised and expanded November 2018.