My 20 Superfoods for weight loss

The right foods help you lose weight by burning more calories and curbing cravings.

Add these food to your plate today and you’ll be slimmer and healthier in no time!

Fruits and Vegetables are all-stars. Not only are they low in calories and high in fiber, they contains unique phytochemicals, or antioxidants, that boost your health. It’s important to eat a wide variety of colorful fruits and vegetables every day to reap the health benefits. That’s because each color contains different sets of phytochemicals that provide different health benefits. It is called rainbow diet.

Super Fruits and Vegetables to Add to Your rainbow diet

  • Super Red: Pink grapefruit, red bell peppers, tomatoes, and watermelon (Lycopene shows promise in fighting lung and prostate cancers). Lycopene is actually more available after cooking or processing so don’t ignore canned tomato paste!
  • Super Purple: Concord grapes, blueberries, pommegranate and prunes. The anthocyanins that give these fruits their distinctive colors help prevent heart disease by preventing clot formation. They also help lower risk of cancer.
  • Super Green: Spinach, broccoli, Brussels sprouts, chlorella, spirulina and barley grass. They reduce the risk of heart disease, cancer and stroke. Dark green leafy vegetables are also high in folic acid that shows promising results in preventing heart diseases. In addition, Sulforaphane, a photochemical present in cruciferous vegetables, was found to detoxify cancer-causing chemicals before they do damage the body.
  • Super Orange: Carrots, mango, pumpkin and oranges. The beta carotenes in these orange super fruits and vegetables may prevent cancer. They also reduce risk of heart disease and improve immune function.
  • Super White: Cauliflower, mushrooms, garlic, banana and onions. These contain anthoxanthins and allicin, which can help lower blood pressure and protect against stomach cancer.

 

My 20 superfoods for weight loss: Eat more to weigh less.

Grassfed meat (buffalo, elk, venisson)

Eating it may help you lose fat. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little red meat. The protein in grass fed red meat helps you retain muscle mass during weight loss. Research has shown that cooking meat at high temperatures creates heterocyclic amines and increase cancer risk. Grassfed meat contains also less long chain saturated fats.

 

 Eggs 

They won’t harm your heart, but they can help you lose weight. Women on a low-calorie diet who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast with the same number of calories but no eggs, a study from Louisiana State University in Baton Rouge reports. Egg protein is filling, so you eat less .

Kale and spinach

One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach,full of fiber is another nutrient powerhouse.

Oats

Oatmeal has one of the highest satiety ranking of any food. They have little impact on your blood sugar. All oats are healthful, have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Legumes ( lentils, beans, peas)

They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.Perfect food for a long term weight loss.

Goji berries

These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein, they also have more beta-carotene than carrots. Snack on them midafternoon to stay satisfied until dinner. Only 35 per tablespoon.

Wild salmon

Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity (which helps build muscle and decrease belly fat). The more muscle you have, the more calories your body burns.

Apples

An apple a day can keep weight gain at bay, finds a study from Penn State University at University Park. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fiber (4 to 5 grams each) which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat.

Buckwheat pasta

Buckwheat is high in fiber and, unlike most carbs, contains protein. Those two nutrients make it very satiating, so it’s harder to overeat buckwheat.

Blueberries

All berries are good for you. But blueberries have the highest antioxidant level. They also deliver 3.6 grams of fiber per cup. Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract.

Almond butter 

A study from the University of Toronto found that people who ate almonds with white bread didn’t experience the same blood sugar surges as those who ate only the slice. The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat. Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat.

Pomegranates

In addition to being loaded with folate and punicosides (disease-fighting antioxidants), they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Greek Yogurt (FAGE)

Greek yogurt (low in fat, low in carbs and high in protein) can stave off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included greek yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt.

Sardines

These tiny fish are the stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women. 

Avocado

Don’t let the fat content of an avocado (29 grams) scare you—that’s what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety.

Olive oil

Like avocados, olive oil has healthy fat that increases satiety, reducing your appetite. Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.

Organic, unrefined coconut oilmsext

Recent research has shown this tropical oil may increase your metabolism and help you burn fat faster. We know eating too many hydrogenated fats can result in excessive fat calories and high cholesterol levels. But healthy fats are an essential part of a long term weight loss. Your body needs fats to produce hormones and cellular membranes. Fats also help your body absorb certain fat-soluble minerals and vitamins (such as vitamin A & D). Without fats, our bodies just can’t function properly.Unlike whay most doctors believe, coconut oil is a MCT and one of the healthiest oil on earth.

Flax seed and chia seed

Some call it one of the most powerful plant foods on the planet. There’s some evidence it can help reduce your risk of heart disease, cancer, stroke, and diabetes. That’s quite a tall order for a tiny seed that’s been around for centuries.

Hemp bread

Each serving has 13 grams of protein and 5 grams of fiber and is a great morning energy source. Hemp Bread has vitamins, minerals, and essential amino and fatty acids. The sprouted grains in this all-natural bread are easy to digest. Clinically tested by the Glycemic Institute,  Hemp Bread is certified as Low Glycemic load for Diabetics.

Pasta (fiber gourmet)

Fiber Gourmet pasta is made just like regular pasta, but contains 40% fewer calories. Fiber Gourmet has a very high fiber content, they’ve managed to manufacture in each very nicely textured strip of fettucine. Just 2 ounces provide 18 grams of fiber. The total net carbs of this product are low compare to any pasta. – about 25 grams (18 from fiber and 25 from starch)

Your personal trainer must understand the power of superfood for a healthy and  long term weight loss.

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