Superfoods 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?
Slimming superfoods
by Sarah Klein
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
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
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
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
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
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.
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
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.
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. Wine
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.
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.
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.
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
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.
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.
14.
Lentils
Lentils are a great source of satiating
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.
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
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.
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.
Feeling
full can help you eat less throughout the day.
without reducing calorie intake or upping their exercise.
this healthy
fat.
protein, and healthy fats.
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.
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.
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.
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
Plus,
at only 95 calories for more than 80 nuts, you can enjoy them guilt free.
One-half cup of these fiber-packed beans contains
almost 4 grams of fat-blasting Resistant Starch, a healthy carb
that boosts metabolism.
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
23.
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.
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,
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.
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.
A half cup of cooked plantains packs almost 3
grams of Resistant Starch, a healthy carb
that boosts metabolism and burns fat.
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