Health.com: The Best Superfoods for Weight Loss
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|So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim? |
Read on for the top superfoods for weight loss, and how to pack them into your daily diet!
|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. |
Try this recipe: Spiced Black Bean Hummus With Marinated Peaches
|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. |
Try this recipe: Dark Chocolate and Oat Clusters
|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.
Try this recipe: Avocado, Lettuce, and Tomato Sandwiches
|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 2001 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.
Try this recipe: Pan-Grilled Salmon With Pineapple Salsa
|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. |
Try this recipe: Blueberry-Lemon Sorbet
| Cooked or raw, this cruciferous veggie 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. |
Try this recipe: Broccoli Salad With Sesame Dressing and Cashews
| 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.
Try this recipe: Wild Salmon and Brown Rice Bowl
| 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! |
Try this recipe: Warm Pear With Cinnamon Ricotta
| Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes. |
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| 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! |
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.
Try this recipe: Ginger-Citrus Fruit Salad
| 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. |
Try this recipe: Red Bean and Poblano Chili
| 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. |
Try this recipe: Almond-Ciabatta French Toast
| 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. |
Try this recipe: Minty Iced Green Tea
| 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. |
Try this recipe: Gingery Lentil Soup
| 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. |
Try this recipe: Chocolate-Dipped Banana Bites
| 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. |
And don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.
Try this recipe: Scrambled Egg Burritos
| 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. |
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.
Try this recipe: Light Chocolate Chunk Cookies
| 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. |
Try this recipe: Blood Orange and Duck Confit Salad
| 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. |
Try this recipe: Two-Potato Salad With Mustard-Chive Dressing
| 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.
Try this recipe: Sautéed Brussels Sprouts With Parmesan and Pine Nuts
| One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism. |
Try this recipe: Ravioli With Tomatoes, White Beans, and Escarole
| 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. |
Try this recipe: Olive–Goat Cheese Bruschetta
| 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. |
Try this recipe: Very Chocolate Milk Shake
| 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. |
Try this recipe: Pancetta and Chickpea Soup
| 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. |
Try this recipe: Spicy Sausage, Barley, and Mushroom Stew
| 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. |
Try this recipe: Toasted Quinoa With Chiles and Corn
| A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. |
Try this recipe: Honey-Lime Plantains