While there are different dieting options available for weight loss, including the keto diet, intermittent fasting, and low-carb diets, it is essential to understand that a healthy diet plan involves including nutrient-rich food sources instead of just cutting out fats and carbs.
The 15 Best Superfoods for Weight Loss
Certain superfoods can help you lose weight, which can improve your energy levels and supply your body with essential elements and minerals to help you on your weight loss journey. Take a look at our top picks for the best superfoods for weight loss.
1. Kale
Kale has been known to be a superfood, and it is a leafy green vegetable that is rich and antioxidants and vitamins such as vitamin C and K, which are essential for maintaining healthy tissues and keeping your energy levels high so your metabolism can work off any extra calories. Kale is also a fiber-rich vegetable that promotes healthy colon health, and they make you feel full while also being low in calories. The best way to consume this superfood is by washing it thoroughly and using it fresh in salads to prevent the vitamins from being denatured by high heat and reducing their effectiveness for weight loss.
2. Berries
Berries are your ultimate solution for cutting down on sugar and other fatty desserts, especially if you’re going on a diet and trying to succeed in your weight loss journey. Not only are berries sweet and delicious, but they are also full of antioxidants and vitamins that can assist in reducing belly fat. Blueberries, raspberries, strawberries, and blackberries are full of vitamin C, potassium, fiber, and they are also low in calories. These berries are important for maintaining a healthy digestive tract while ensuring your digestive system runs smoothly and efficiently while also being linked with minimizing triglyceride levels which promote weight loss. The next time you’re feeling snacky, feel free to grab a handful of berries without compromising your weight loss journey.
3. Broccoli
Broccoli is a superfood in the form of a green clustered vegetable from the cabbage family, which acts as an excellent source of fiber that prevents constipation and improves digestion while also curbing overeating. Broccoli has immunity-boosting properties along with soluble fiber that helps reduce cholesterol levels. This vegetable also contains Omega three fatty acids that possess anti-inflammatory properties, which can prevent bloating, and it also has antioxidants and vitamins such as vitamin C, which improve general health and aid in weight reduction. Broccoli also has phytonutrients that assist the body in detoxification reboot your system.
4. Chia Seeds
Chia seeds are grain-like seeds linked with weight loss as they are rich in carbohydrates, fiber, and protein which makes you feel full throughout the day and reduces your food intake. Chia seeds are high in omega-3 fatty acids, which ultimately reduce the risk of coronary heart diseases in addition to being high in antioxidants and other micronutrients such as calcium, manganese, and magnesium. They also contain zero cholesterol, even if they don’t have any vitamins. The best part about including chia seeds in your diet is that you can second use them in many recipes and even sprinkle them on your morning smoothie or yogurt.
5. Eggs
Eggs are not only an excellent source of protein, but it is a versatile food that can promote weight loss. Consuming eggs has been found to make you feel fuller, thereby reducing your food intake while making you feel less hungry and more satisfied. Eggs are chock full of essential minerals and vitamins, including vitamin B12, riboflavin, selenium, and phosphorus which are all linked with degrees of weight loss. Alternatively, the high protein content keeps you full and has the potential to slightly increase your metabolism, which leads to your body burning more calories, and it can encourage weight loss.
6. Oats
Oats can be incorporated into different diets in a number of ways, including the ever-popular breakfast food oatmeal. This whole-grain food item is an excellent source of fiber and micronutrients such as copper, phosphorus, manganese etc., which makes them highly fulfilling and ideal for appetite control as they can be consumed in smaller portions while maintaining a full feeling. Oats are extremely healthy as they are gluten-free and contain vitamins and minerals to maintain low blood sugar levels and decrease the risk of second developing coronary heart diseases. While this grain might be bland, you can always sweeten your oatmeal by adding a mix of berries.
7. Apples
They say an apple a day keeps the doctor away due to the fruit’s high nutritional content. Apples are full of antioxidants, nutrients such as potassium, and vitamins such as vitamin C. Vitamin C is essential for oxidizing fat, and it also contains a soluble fiber called pectin, which is linked with facilitating weight loss and reducing food intake. Even though apples reduce food intake, they are a healthy fruit that supports the immune system and lowers blood pressure and cholesterol. It is also a sweet fruit that improves blood sugar levels and decreases the chances of developing type 2 diabetes which can also lead to weight gain.
8. Avocado
Avocado is a green pitted fruit with a creamy texture. It has been linked with weight loss as it is a source of an assortment of nutrients such as potassium, which helps maintain blood pressure levels and keeps your body hydrated by retaining water and boosts metabolism. It also contains vitamins such as Vitamin C, E, and K, which are known to have immunity-boosting properties and aid in fat oxidization. Avocados are also loaded with healthy fats and have high fiber levels that reduce appetite, reduce the chances of high blood pressure, and lower cholesterol levels which promotes a healthy weight loss diet. The fruit can be incorporated into any meal of the day by using it on avocado toast, salads, or to make a bowl of guacamole.
9. Sweet Potatoes
Sweet potatoes have considerably fewer calories than potatoes, and they’re also a highly nutritious tuber. Sweet potatoes are full of antioxidants and nutrients such as manganese with vitamin A, B, and C, which can contribute to your journey to obtain a healthier body. Sweet potatoes are also chock full of fiber, especially if you eat them, which promotes weight loss and fat loss; as the fiber absorbs water, it makes you feel fuller for longer. The vegetable is also a low glycemic food that does not cause erratic movements in blood sugar levels, preventing diseases such as diabetes and obesity. The high levels of water content also make them excellent for weight loss as water promotes metabolism and provides the accumulation of fat in your body.
10. Bell Peppers
Bell peppers come in an assortment of colors, and their taste ranges from sweet to mildly spicy. The main compound in bell peppers is capsaicin which is known to improve the body’s fat-burning rate while also suppressing appetite. The vegetable is low in calories but rich in fiber which is the ideal combination to lose weight. It is also full of potassium, vitamin B6, and vitamin C, which provide a healthy nutritional value for your body. The high water content in bell peppers also makes them ideal for replacing any unhealthy snacks from your diet. Bell Peppers can be eaten raw with a yogurt dip or hummus, but they can also be consumed after being lightly sauteed without losing their antioxidant and nutritional properties.
11. Chickpeas
Chickpeas are also known as garbanzo beans, and they are a member of the legume family. They are an excellent source of nutrients such as potassium, magnesium, iron and folate, which are essential for the effective functioning of bodily processes. While low in calories, chickpeas are high in fiber and protein, making them ideal for weight loss diets as they reduce appetite and keep you feeling full for longer. Additionally, the fiber is also soluble in our bloodstream, which further reduces blood cholesterol levels that contribute to weight loss.
12. Spinach
Spinach is a leafy green vegetable that is low in calories and fats but rich in proteins, fiber, and nutrients. It contains a plethora of insoluble fiber that helps control hunger pangs and adds bulk to your diet that keeps your digestive tract healthy by preventing constipation. Spinach is also loaded with micronutrients such as potassium, folate, and magnesium that promote overall bodily health. This vegetable is ideal for a low-carb diet, and it also contains vitamin A, C, and K with trace amounts of vitamin B6 and E to provide the ultimate mix of vitamins for keeping your bones, skin, and organs healthy. With the high amount of fiber and nutrients compared to the low fat content, spinach is a healthy ingredient to include in your diet to promote weight loss.
13. Walnuts
A handful of walnuts is a great treat during winters as the round, and wrinkled nut is brimming with unsaturated fats that provide your body with healthy fats that can promote weight loss. While it might seem counteractive for fat to be considered a good proponent of weight loss, however, when substituted for polyunsaturated fats, they can be effective as a weight loss solution as long as you burn more calories than you consume. Walnuts are rich in nutrients that keep cholesterol levels at bay, and they reduce ghrelin levels which cause your body to feel hungry.
14. Tomatoes
Tomatoes are bright red pulpy fruits that can be used in multiple ways. They are low calorie and bursting with antioxidants such as lycopene which assists with improving the body’s metabolism. Tomatoes are also loaded with fiber which promotes a healthy digestive tract and keeps you feeling full for longer, and curbing any craving you might have during the day. With fat-burning properties, tomatoes can be added to any salad to add a pop of color and flavor loaded with micronutrients and vitamins to help in your weight loss journey.
15. Green Tea
Green tea is not only a soothing herbal tea; it is also laden with antioxidants and nutrients to aid in weight loss. The tea contains caffeine and epigallocatechin gallate (EGCG), which speeds up the body’s metabolism and they act as a stimulant to burn fat stored in cells and provide a rich source of energy to your body. Green tea is ideal for increasing calorie expenditure by improving metabolism and targeting visceral fat, which is harmful to the body and a source of diseases such as diabetes and heart disease, which makes it a hydrating and healthy solution to your weight loss woes.
Our Final Thoughts
A healthy diet is important for keeping your body healthy and ensuring it has the best source of nutrition available to protect from diseases such as obesity, diabetes, and heart diseases. Consuming processed food items with high salt and sugar content along with saturated fats is a major source of causing disease and weight gain.
Our list of the best superfoods for weight loss includes a range of food items from fruits and vegetables to grains that can help you on your weight loss journey. Feel free to mix these foods for the best results and enjoy reaping the benefits of their micronutrients and antioxidants.
