If you’re trying to lose weight, consider this a guide for what to eat and the kind of foods you’ll want to keep on hand to help with weight loss. These incredible superfoods contain amazing vitamins that help your body get thinner, feel fuller longer, and have more energy. Many of them also boost the immune system or slow the effects of aging.
Here are 9 weight loss superfoods you’ll want to add to your diet from Cynthia Sass, MPH, RD.
Almonds contain large amounts of mono-and polyunsaturated fats, which can reduce cholesterol and keep you thin. They also contain less calories than most nuts (only 163 calories per 23 almonds) and contain both fiber and Vitamin E. The International Journal of Obesity found that individuals who added a serving of almonds a day to a low-calorie diet lost more weight than those with a similar routine who engaged in an occasional carb-loaded snack, such as wafers.
To reap the benefits, Sass recommends adding almonds to lean protein like salmon or sprinkling them on plates of mixed greens or cooked vegetables. She also suggests using them in smoothies, for a nut-based butter, or as the base for a delicious sauce using garlic and ginger.
Apples contain gelatin, which helps you feel more full. Studies have shown that adding an apple to your meal (rather than apple juice or applesauce) can act as an appetite suppressant and help you burn through more calories without feeling hungry. Apples can also be used in slaws and sautéed food or blended into burger patties for added juiciness.
Artichokes are unbelievably filling—actually, they are one of the best vegetables for fiber, according to Sass. A solitary bubbled artichoke contains an incredible 10.3 grams of fiber—which is nearly the full suggested daily value for women. To control your appetite before a meal, Sass recommends practically a large portion of the suggested day by day sum for ladies. To enjoy the vegetable as a starter, serve them with mixed greens with edamame and asparagus. You can also make them into a salsa with artichoke hearts, tomatoes, olives, and red onions.
Avocados seem to be a fan favorite. This velvety superfood is packed with nutrients that have been attributed to improved vision, improved heart health, and a decreased risk of cancer. Avocados also help reduce belly fat. One study indicated that individuals who routinely eat avocados tend to weigh less and measure smaller around the waist than individuals who don’t. One study found ladies who eat a large portion of avocado around noon may show a decreased appetite later on.
While you can use avocado in a number of ways, you can’t beat the quality of wheat toast with crushed avocado, freshly squeezed lemon juice, and a sprinkle of sunflower seeds. Sass also suggests adding avocado to your smoothies, or blending it with spices and orange juice to make a dressing for mixed greens. You can also add it to a veggie omelet.
While bananas are most known for containing potassium, they are also a wonderful source of good carbs, one that is significant for weight reduction. Your body digests carbs gradually—helping you feel fuller for longer—while your liver is in fat-burning mode. You don’t even have to wait for them to ripen. Bananas have the greatest amount of calorie-burning potential when they’re still somewhat green.
If you need more reasons to add them to your shopping cart, bananas can lower blood pressure, ease digestion, and renew vitamins after exercise. They’ve even been found to prevent strokes in older women.
The caffeine in coffee can accelerate digestion and help your body burn more calories (around 26 per cup). A study in Physiology and Behavior found that the normal metabolic rate of people who drank caffeinated coffee was 16% higher than those who drank decaf. Just use caution when adding cream and sugar to your cup, as this could reduce the health benefits.
Sass also suggests eating coffee beans by mixing them into a smoothie, adding them to oats, or even using them as a rub for meat.
If you don’t love the taste, exfoliating your skin with coffee grounds could reduce the appearance of cellulite. Since coffee acts as a diuretic, it draws water from fat cells, making them shrink.
7. Dark Chocolate
Sass suggests that dark chocolate is unique in that it is both a sweet treat and also contains both monosaturated and unsaturated fats that aid in digestion. Studies show that dark chocolate may also help cut down on cravings for sweet, salty, or fast food.
Sass adds that she cuts dark chocolate into squares to add to smoothies where it can be seasoned with cinnamon, ground ginger, or fresh mint.
A fat-burning superfood, grapefruit contains a compound that can reduce the hormone insulin, which can lead to weight loss. In fact, eating a large serving of grapefruit before dinner could help you with losing as much as a pound a week even if you don’t change anything else in your diet. Since grapefruits are 90% water, they fill you up and act as a hunger suppressant.
9. Green Tea
If you want to improve your digestion, try green tea. This drink has been shown to lower your risk of cancer, burn more fat, reduce stress, and increase energy. In one study, drinking five cups a day of green tea was shown to help you lose twice as much weight, predominantly at the waistline. It can also decrease the risk of Parkinson’s disease as well as the risk of ovarian, colon, skin, and prostate cancer.
For an added boost, add lemon or orange to your tea before drinking it. A research study from Purdue University found that citrus juice strengthens green tea’s cancer prevention abilities.
If you enjoyed these nine superfoods, we’ll have more coming soon!