Superfoods can have a major impact on the way you feel. Other than meeting your vitamin and mineral needs, they help you shed your extra kilos, prevent chronic disease and achieve better health. We have come with some of the best superfoods that you won’t mind eating.
35 Superfoods for weight loss
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Coffee
The caffeine in coffee can fight edema and help your body get rid of excess fluids. Apart from drinking coffee the conventional way, you may also whip it into smoothies, or use them as a rub for meat. But it can also be a deadly weight loss product if you consume in excess.
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Collard greens
Collard greens are a great source of fiber that keeps you from overeating. A cup of cooked collards contains up to 0.68 grams fat, 4 grams protein, 5.3 grams dietary fiber and 9.3 grams carbohydrates – perfect for your daily requirements.
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Dark chocolate
Chocolate is a good source of monounsaturated fatty acids. It reduces appetite and control unrequired cravings. Also, its anti-inflammatory constituents cut down post-workout pain making exercising far more appealing to the body.
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Eggs
Eggs are rich in protein, healthy fats and essential vitamins in the right ratio. Egg whites boost metabolism, and its protein content reduces appetite. Though, there is no limit to the number of eggs you should eat in a week, avoid frying them.
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Figs
Figs are the healthiest substitution to artificial sweeteners and are the best way to deal with obesity (Know health facts about obesity). They double the rate of fat burning process in the body. Figs can be eaten whole, fresh or dried. Pair them with ricotta cheese or melons or add them up in your pies and cakes.
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Garbanzo beans
Garbanzo beans or chickpeas are low in calories and high in dietary fiber. It curbs your appetite and supports your dieting efforts. If you do not feel like eating raw, make into a creamy hummus and compliment it with raw vegetables.
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Grapefruit
With 90 percent water content, grapefruits act as a natural appetite suppressant. One serving of grapefruit contains only 53 calories and about 2 grams of fiber. Half a grapefruit before each meal could help a great deal.
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Greek yogurt
Greek yogurt is a very good source of calcium. A 6-ounce package of this yogurt can contain up to 16 grams protein, 20 grams carbohydrates and 5 grams fat. Use it as a substitute for mayonnaise in your favorite salad, or as yogurt smoothies.
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Green tea
The fact that green tea is filled with antioxidants that it can boost metabolism and help burn calories throughout the day is not a health myth. The flavonoids and caffeine burns unwanted fat and improves insulin action in the body.
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Kimchi
The spicy Korean condiment, kimchi is a rich source of vitamin A, B, and C. Its anti-inflammatory and cholesterol-reducing properties help you lose weight and cut down the risk of cancer. Add it to your scrambled eggs or mix it with green veggies.
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Kidney beans
Protein-packed and fiber-rich kidney beans are a rich source of omega-3s and calcium. Serve yourself a big bowl of beans with chilli or make a bean salad by adding onions, peppers and garbanzo beans for better results.
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Lean proteins
Your body needs protein to maintain and repair its fat-burning muscle. Hence skipping it won’t help you reach your goals. Choose lean proteins like chicken, turkey, pork loin, sushi, salmon and ground beef in your diet.
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Lemons
Lemons are a rich source of vitamin C, flavonoids, potassium and strong antioxidants. Drinking its juice with warm water and honey in the morning can help you shed those extra pounds and strengthen immunity.
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Lentils
Lentils can be the perfect filling replacement for foods with high carbs. Half a cup of boiled lentils holds nearly 8 grams of fiber and 3.4 grams of fat-burning resistant starch.
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Mustard
Mustard is extremely low in calories and carbohydrates. A tablespoon of mustard in your food contains only 1.8 g of carbohydrates, 5 calories, 2.3 g dietary fats and can boost metabolism by up to 25 percent inducing a feeling of fullness.
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Oatmeal
Oats as your healthy diet staple for there are many reasons to back it up. They are affordable, packed with rich nutrients and can be endlessly customized according to taste. They work miracles on your waistline when cooked and is perfect for your healthy breakfast ideas.
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Oranges
Oranges are rich in vitamin C and dietary fiber. A medium orange contains about 3.1 grams of fiber which sums up to 12 percent of the daily required value. Vitamin C, on the other hand, maintains and repair your skin.
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Peanut butter
Peanut butter is the richest source of protein and healthy fats. It can curb hunger and keep your metabolism running smoothly. Go for peanut butter spreads or smear it on an English muffin at breakfast or on whole grain bread for lunch.
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Pears
Pears are a rich source of antioxidants and fiber. They reduce inflammation making working out easier for you. The low glycemic index absorb less carbohydrate in the bloodstream helping you shed weight faster.
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Pearl barley
Pearl barley is an excellent source of fiber, potassium, folate, vitamin B6 and low cholesterol. Fiber decreases the risk of heart diseases and resistant starch increases the feeling of satiety. This low-cal meal tastes best in stews and soups.
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Pine nuts
Pine nuts are a rich source of pinolenic acid which is a wonderful appetite suppressant. Its monosaturated fat content decreases the level of cholesterol in the body. Use them as delicious pizza toppings or have them sprinkled on salads.
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Pistachios
Pistachios have the least calories compared to any other nut variety available. They contain high levels of vitamin B6, potassium and phosphorous that benefits your diet goals. Munch them with fruits as snacks to benefit your weight loss plan and lose belly fat in the process.
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Plantains
The lesser sweet cousin of banana, plantains are starchier and much more versatile in the kitchen. They are a rich source of carbohydrates with low-fat content. Its vitamin C content fights free radical damage in the body.
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Potatoes
Potatoes are a great source of resistant starch and help your body burn fats faster. White potatoes contain the same amount of fiber as an apple. Have your potatoes baked with steamed broccoli or serve with a poached egg for breakfast.
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Popcorn
Popcorn happens to be a healthy filling snack high in fiber and low in calories. Since it is filled with air, you can relish on a large portion without having to worry much on your calorie intake. In fact, three whole cups contain only 100 calories.
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Pumpkin
Half a cup of pumpkin contains only 40 calories and 8 g of dietary fiber. However, you need to substitute it in your diet for food with higher calories. For example, instead of eating a pumpkin pie for dessert, go for a warm pumpkin with cinnamon.
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Quinoa
Quinoa contains a hearty dose of protein, fiber, minerals, iron and magnesium. Its low glycemic index help maintains blood sugar level in the body. This extremely versatile grain can be baked into patties, cookies or muffins.
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Raspberries
Raspberries are low in calories and high in fiber which makes it an ideal fat burner. Make it into a puree and pour over fruit salad, pancakes or waffles. Also, try adding chilled ripe raspberries to your champagne to celebrate special occasions.
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Red wine
A glass of red wine every day can lead to smaller waists and lesser abdominal fat. Antioxidant resveratrol found in grape skin converts white fat into beige fat which is easier for our body to burn. Match it up with the right food habits and regular workout.
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Salmon
Salmon is a lean protein healthy enough to replace those fatty red meats and junk food in your diet. It boosts metabolism and aids in weight loss. Broil your salmon with various herbs, garlic and spices.
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Spinach
Spinach is an abundant source of iron, folic acid, vitamin K, vitamin C, lutein and other powerful antioxidants. It is rich in dietary fiber which boosts satiety and keeps you full. Eat a salad for your lunch or use it as a pizza topping.
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Sweet potatoes
Sweet potatoes are an abundant source of resistant starch which is what makes it a healthy addition to your weight loss plan. Since they are naturally sweet, they can be a healthier replacement for your carb-based desserts.
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Vinegar
The acetic acid in vinegar prevents the accumulation of excess fat in the digestive tract. The acid also increases metabolism making it easier to burn off calories consumed during the day. Vinegar is best used on salad dressings.
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Water
100% calorie-free drink it is, consuming water before meals can suppress your appetite and boosts your caloric burn. You also get a healthier and younger looking skin. Eight 8-ounce glasses for the average person in a day would suffice.
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Whole grains
Whole grains are naturally low-fat and cholesterol free. They are rich sources of fibers, minerals, vitamins, antioxidants and phytochemicals. Switching to 100% whole-grain makes you 49 percent less susceptible to major weight gain.
Superfoods make for the best nutritional powerhouses. They fight and help you solve every darn problem. Stock up your fridge already!