The Ten Best Superfoods For Weight Loss

We have all heard of superfoods – they are foodstuffs that contain high levels of nutrients, vitamins and minerals that are reported to be very good for our health. This means they can be a great benefit for us in a number of ways – but if you’re looking to lose weight, which are the best superfoods that you should use? We’ve put together a list of ten superfoods that will have you slimming down in no time.

Black beans

Black beans are commonly used in Mexican food and they can be great for you. Just one portion of black beans contains a fantastic 15 grams of protein – and protein is a great way to help fill you up and keep you fuller for longer. Unlike many other sources of protein, the beans do not contain any saturated fat.

Oats

Oats are well known as a great weight loss food because they are high in fibre which is another great way to help you feel full throughout the day. One small serving packs in plenty of resistant starch, which is a healthy carbohydrate that boosts metabolism and helps your body burn away fat.

Avocado

Avocados are high in fat – and while that might seem like a bad thing to say for dieting and weight loss, they are filled with good fats that can actually help you lose weight. As well as having healthy monounsaturated fats in them, avocados also contain high levels of protein and plenty of fibre.

Salmon

Salmon is well known as a food that’s very health for you. The reason it is so good as a way of losing weight is because it is a source of protein that has very low levels of fat in it. This means you are filling your body up with fat but you are providing it with a fantastic source of energy that will keep you full throughout the day.

Blueberries

While they might be best known for their anti-ageing qualities, blueberries can actually be very helpful in the fight to lose weight. This is due to the very low levels of calories found within them meaning you can eat plenty to fill you up without piling on the pounds.

Broccoli

Delicious and nutritious, broccoli is high in fibre but low in calories, ensuring its place at any weight loss table. Broccoli is a fantastic vegetable to accompany other health main courses and really adds a balance of nutrients to your diet which can be a massive boon to weight loss.

Brown rice

While you might be more accustomed to buying the traditional white rice, it can really be worth making the switch to brown rice if you’re looking to lose some weight. Brown rice is a healthier alternative as it has lots of fibre and resistant starch. It fills you up but doesn’t load up the calories making it an ideal choice for slimming down.

Pears

Pears are one of the underappreciated weight loss foods – they are packed with fibre and can help to boost your metabolism. The most important part of the pear to eat in the skin; this is where you’ll get much of the fibre from.

Wine

Believe it or not, wine can be a fantastic choice if you’re trying to lose some weight. Studies have shown that moderate wine drinkers are more likely to be slimmer than their peers – so it’s OK to have a glass or two, but don’t go crazy.

Grapefruit

The good old grapefruit is a fantastic option to help you drop the pounds. It’s a great source of protein and makes for a fantastic healthy breakfast choice.

Categories: black beans, Brown Rice, fibre, Grapefruit, high levels, Lose weight, Protein, resistant starch, superfoods, weight, Weight Loss

How to Lose Weight By Eating: 10 Fat-Busting Foods

Why do weight loss diets always focus on the foods you can’t eat? Surely being told certain foods are forbidden will only make you want them more. However, not only are some foods beneficial to your wellbeing, but eating them can actually help you lessen your love handles, banish your belly fat and minimise your muffin top.

 

First and foremost, you need to step away from the salt shaker (I know we said we wouldn’t do the “should not” foods, but this one is quite important, bear with). According to Keri Glassman, RD, author of The New You and Improved Diet: 8 Rules to Lose Weight and Change Your Life Forever, ‘High levels of sodium cause excess fluid retention, which is when your body holds on to too much liquid, making you look puffy all over. Even if you’re eating healthy, you may still be getting added salt from foods you wouldn’t think of, like cottage cheese and olives.’

 

Once you’ve got your salt in control, you need to check on your stress levels, and start some deep-breathing exercises to get that stress in check. ‘Paying attention to stress is critical to overall health, including a flat belly,’ Glassman asserts. ‘The more stress you have, the less able you are to make empowered food choices and the more cortisol you have raging through your system. Cortisol causes food cravings. Studies have shown that overweight people gain even more weight with more stress.’

 

Ok, now we’ve covered those two vital areas, let’s take a look at the amazing foods that can help you lose weight:

 

Avocado: Glassman notes, ‘Avocados are rich in monounsaturated fats, which have been shown to reduce belly fat, and fibre, leaving you feeling satiated.’ Just make sure you stick to a ¼ avocado at a time in order to lose weight.

 

Nuts: Again, the key to the weight loss benefits of nuts is monounsaturated fat, but nuts are also rich in omega-3 fatty acids, which reduce fat as well.

 

Green tea: ‘Green tea is rich in antioxidants called catechins, which may trigger weight loss by stimulating the body to burn calories and decrease body fat,’ Glassman explains.

 

Yoghurt: Glassman notes, ‘Research has shown that people who consume plenty of low-fat dairy products are able to lose more weight than those who don’t.’

 

Berries: You’ll find a great deal of vitamin C in all berries, but the major players are strawberries, blackberries and raspberries. These fresh little fruits can help to relieve stress which, as we’ve now covered, can be crucial in weight management.

 

Water: ‘People often think they’re hungry when they’re just dehydrated,’ Glassman points out. ‘Water can also help you fill up before a meal. A study confirmed that having two glasses of water before eating increases satiety and cuts the calories consumed.’

 

Red chilli peppers: As these spicy peppers contain an antioxidant called capsaicin, they can reduce your hunger cravings.

 

Fatty fish: ‘Some studies have shown that eating salmon prevents weight gain,’ Glassman comments, as they are packed with omega-3 fatty acids.

 

Grapefruit: ‘One study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds,’ says Glassman.

 

Lean protein: Your body takes more time to digest and absorb lean protein, which is why it keeps you fuller than any other nutrient. According to a Purdue University study, eating lean protein like bacon, egg whites or low-fat yogurt at breakfast keeps you satisfied longer than if you were to consume it at other times of the day.

Categories: fatty fish, Grapefruit, Water