Best Super foods for Weight Loss

by Nadia Khan 

Welcome to the Best Foods For Weight Loss. Contrary to the popular opinion, slashing as many calories from your diet as possible is not the optimal way to lose weight. Instead, you should be loading your diet with whole, healthy foods that fill you up (making you less likely to go overboard on less healthy options), boost your energy so you can crush it at the gym, and provide enough calories to keep your metabolism chugging right along. Some of these delicious foods are listed here:

1- Black beans

 A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

 

 

 

 2- Oats

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. 

 

 

3- Avocados

 There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

4- Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6 pounds.

5- Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

 

 

 

6- Broccoli

Cooked or raw, this vegetable is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

 

 

 

 

7- Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

8- Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

 

 

 

9- Grapefruit

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.
Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

 

 

 

 

10- Kidney beans

 One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

 

 

 

 

11- Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

 12- Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

 

 

 

 

13- Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

 

 

 

14- Bananas

Bananas are a slimming superfood at the heart of Health's CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

 

 

 

 

15- Eggs

Don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.
Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

 

 

16- Dark chocolate

Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.



Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.

17- Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

 

 

 

 

18- Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

 

 

 

 

19- Pine nuts

Nut lovers don't have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

20- White beans

One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.

 

 

 

 

21- Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

 

 

 

 

22- Low-fat milk

The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

 

 

 

23- Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They're also a great source of fiber, protein, and healthy fats.

 

 

 

 

 

24- Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

 

 

 

 

 

25- Quinoa

 Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You'll stay full longer on fewer calories and avoid overeating at other meals.

 

 

 

 

 

26- Hot peppers

Hot peppers get their spicy kick from a compound called capsaicin. And the same compound is responsible for heating up your insides, causing your body to burn extra calories. It’s really easy to incorporate hot peppers into your diet: Eat it raw, cooked, dried, or in powdered form. And when in doubt, throw some cayenne or hot sauce onto your meal!

 

 

 

 

 

27- Collard greens

One serving of collard greens boasts your entire daily recommended amount of vitamins A and K, along with 7.6 grams of fiber. Plus it only cost you a mere 6 calories. Between the low-cals and belly-filling fiber content, collard greens and other leafy greens are an ideal option when you’re looking to stay healthy or slim down.

 

 

 

28- Coffee

By now, you probably know that coffee can help curb your appetite. But did you also know it can boost your metabolism? Since coffee contains the antioxidant chlorogenic acid (CGA), it can actually increase your body’s use of fat for energy. Research has additionally shown that CGA can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal.






If you made it this far, you’re probably overwhelmed with the amount of superfoods to choose from. My hope is that this list doesn’t scare you off and instead provides a ton of options to suit your needs.
When it comes to eating healthy and losing weight, variety is key; you don’t need to go out and buy every item on this list. Instead, you can mix and match items and use a different combination each week.
 

 Super foods for Weight Loss by Nadia Khan