31 Superfoods for Weight Loss!

Superfoods for weight loss are like superheroes. They fight and solve all problems! So if you’re losing your mind but not losing weight, eat these superfoods. Fat-burning phytochemicals such as antioxidants help you lose weight quickly without putting your health at risk. Plus, consuming these  superfoods for weight loss will make 90% of your health problems go away. But unfortunately, you can’t find these foods labeled “superfoods” on the market.

Superfoods for weight loss:

1. Goji Bagas:

Not only do these rusty red berries taste great, they top the list of the best weight loss superfoods for many reasons.

Goji berries are low in calories, and the antioxidants present help us reduce your body’s oxidative stress state. They help to reduce waist circumference, improve lipid profile and prevent cardiovascular disease in patients with metabolic syndrome.

2. Grapefruit:

This is one of the superfoods for weight loss. Plus, this pink-fleshed fruit is known for its nutritional benefits – and one of them is weight loss. Scientists have found that people who consume grapefruit have better blood lipid profile, lower LDL (bad cholesterol) and better insulin sensitivity and are protected against cardiovascular disease.

How to consume:

  • Add it to salads, drink its juice or simply divide it in half and scoop it up with a spoon to eat it.

3. Avocado:

Although high in calories, avocado ‘s healthy fats and nutrients make it one of the best weight loss foods. American researchers found that the healthy monounsaturated fats, dietary fiber, and other beneficial phytochemicals in avocados aided weight loss and provided protection against metabolic disorders.

How to consume:

  • You can consume avocado as is, make delicious guacamole or add it to salads, tacos and smoothies.

4. Banana:

Have you been avoiding the Banana because you think it will increase? Well, science says that maybe that’s the reason you can’t lose weight! Astonished? The fact is that bananas provide energy, which means you will be able to work a lot harder and be mindful. Banana ‘s fiber, vitamins and minerals help improve insulin sensitivity, protecting you from type 2 diabetes.

How to consume:

  • Consume it by adding to your smoothie/cereal bowl, or making pancakes with it.

5. Blueberries:

This dark blue fruit is one of the superfoods for weight loss. In addition, it is loaded with Vitamin A , Vitamin C  and Vitamin K , Calcium , Magnesium and Phosphorus . Its dietary fiber content also helps keep you fuller for longer.

Scientists have also found that blueberries can help lower blood sugar and prevent insulin resistance. Extra points for the mesmerizing colored Blueberries impart to any cereal or smoothie bowl.

How to consume:

  • Add them to bowls of cereal or smoothies, or just consume them as a snack.

6. Watermelon:

Watermelon contains a potent antioxidant, lycopene. It is also a great source of complex carbohydrates, vitamins, minerals and water. Consuming a cup of watermelon when you’re hungry will keep you full for at least an hour, hydrate you and decrease inflammation in your body. As a result, you will start losing weight without even knowing it!

How to consume:

  • Cut into cubes, eat with a spoon or drink its juice.

7. Kale:

This dark leafy vegetable is the new “ Broccoli ”. Helps suppress appetite without compromising nutrition. Japanese scientists have found that consumption of kale helps to lower blood glucose levels.

As a result, kale can indirectly prevent insulin resistance and protect you from obesity, type 2 diabetes and other obesity-related diseases.

How to consume:

  • Add to your salad, smoothies, soups and sandwiches.

8. Spinach :

Spinach is a good superfood option for weight loss. Remember Popeye? Well, in addition to gaining muscle,  spinach  also helps you lose extra fat. It works by neutralizing harmful oxygen free radicals, thus decreasing toxicity in your body.

It also helps to increase the expression of genes involved in metabolism and prevents you from consuming excessive amounts of food by secreting satiety hormones.

How to consume:

  • Eat blanched spinach . You can also make smoothies or curries with it.

9. Pepper:

Bell peppers are reported to help with weight loss. American scientists have discovered that the main phytonutrient, capsaicin, is responsible for all the health benefits that bell peppers provide. It aids in weight loss by lowering bad cholesterol (LDL) levels, reducing inflammation, increasing antioxidant activity, preventing metabolic disorders and protecting your heart.

How to consume:

  • Cut a pepper and remove the seeds with the help of a spoon or fork. Finely chop and use a little in salad dressings, curries, wraps, etc.

10. Bottle gourd:

Bottle gourd helps weight loss and is a traditional medicine that protects from various skin problems and diseases. Scientists have found that consumption of gourds can help lower blood lipid and blood glucose levels, improve heart health and decrease the chances of dyslipidemia.

How to consume:

  • Boiled gourd is the best superfood for weight loss . However, if it’s too bland for your taste, you can make a delicious soup. You can also make gourd juice that you can swallow in one go.

11. Broccoli:

If there’s one food that can protect you from weight gain, heart disease, aging, cancer, and every other ailment on the planet, it’s broccoli . So like it or not, you should include it in your diet to reap the many benefits it provides.

Not only is broccoli low in calories, but it is also high in dietary fiber, which increases your levels of satiety. In addition, the antioxidants present help to reduce toxin and inflammation levels.

How to consume:

  • Consume blanched or grilled broccoli in salads, smoothies, and soups.

12. Fatty fish:

Fatty fish like salmon , herring, mackerel and sardines should be consumed if you want to lose weight and protect your heart from various diseases. They rebalance the omega-3 and omega-6 ratio. The foods we commonly consume are rich in omega-6, which leads to inflammation and stress in your body.

This, in turn, causes toxic buildup in your body, leading to weight gain and metabolic disorders. Fatty fish is loaded with omega-3 fatty acids, and by providing your body with more omega-3s, you’ll decrease inflammation and stress levels. This will eventually lead to weight loss.

How to consume:

  • Eat fish fried, boiled, baked or with grilled vegetables, salad or soup for a completely balanced meal.

13. Eggs:

  • Servings/day – 1-2 whole eggs
  • Best time to consume – breakfast
  • Calories – 78-156 calories

Eggs are  superfoods for weight loss. In addition, they are great sources of protein, fat-soluble and water-soluble vitamins ( Vitamin A , B, C, D, E and K), minerals such as iron and selenium and antioxidants. Consuming eggs for breakfast will keep you recharged throughout the day, keep you from snacking on junk food, and also improve your brain function. In addition, the vitamins present in

14. Red beans:

Beans are superfoods for weight loss . They contain a good amount of protein, vitamins A and folate, minerals like Calcium , Phosphorus , Magnesium and Potassium , dietary fiber and healthy fats.

Proteins take longer to digest and also help to build lean muscle mass. This, in turn, increases satiety and metabolism, respectively.

How to consume:

  • Dip and boil the beans. Make chili or have beans with salads, broths, etc.

15. Lentils:

Yellow, red, green or black – Lentils have been one of the best sources of nutrients since time immemorial. In addition to being rich in protein, they also contain dietary fiber, iron , potassium , folate and manganese in abundance.

As protein and dietary fiber are slow to digest, you will feel full for a long time after consuming Lentils . As a result, you won’t be rummaging through your kitchen cupboards right after lunch or dinner.

How to consume:

  • Consume cooked lentils with vegetables to make them more delicious and nutritious.

16. Chickpeas:

Chickpeas are one of the  superfoods for weight loss. Additionally, chickpeas are great sources of plant protein, vitamins A , C, and E, Iron , Magnesium , Potassium , and healthy polyunsaturated fats. These grains help regulate blood sugar levels, increase insulin sensitivity, and protect against cardiovascular disease.

How to consume:

  • Soak and boil the chickpeas . Make hummus with or add it to salads or a bowl of Quinoa .

17. Almonds:

Almonds are great sources of dietary fiber, healthy fats, vitamins and minerals and one of the best superfoods for weight loss . Limited amounts of Almonds can help you lose weight, get energy and have good skin! Scientists have also found that almonds help with greater weight loss compared to low-calorie diets (LCD). So, consume these tasty nuts and shed those extra pounds.

How to consume:

  • You can dip them in water. But don’t remove the outer sheath to get the benefits of dietary fiber and the nutrients it contains.

18. Olive oil:

Olive oil has numerous health benefits. It is a rich source of healthy fats and is light on your heart. It has a good amount of monounsaturated and polyunsaturated fats. Several studies on olive oil confirm that it helps with weight loss in obese patients and should be consumed by those who want to lose weight.

19. Flaxseeds:

Flaxseeds are the most popular seeds that help with weight loss. These small brown seeds contain 30% dietary fiber, forming a viscous, gelatinous layer in the stomach.

As a result, it retains all the food and slows down the process of digestion, absorption and excretion. This ensures that you don’t feel hungry too soon. Its antioxidant and anti-inflammatory properties also help prevent weight gain and are good for the heart.

How to consume:

  • Add a tablespoon of whole or dried and ground flaxseeds to your bowls and shakes.

20. Sunflower Seeds:

This is a good superfood option for weight loss. Plus, adding sunflower seeds to your diet can have immense health benefits. They are packed with protein, vitamins, minerals and healthy fats. Researchers have found that sunflower seeds contain anti-inflammatory and antioxidant properties. They also help to heal wounds, lower blood pressure and protect your heart.

How to consume:

  • Consume about 50 g  of sunflower seeds a day. You can add them to your breakfast bowl or have them as a mid-morning or evening snack.

21. Pistachio:

Green, tasty pistachios are the best snacks you can have without gaining weight. However, shelled pistachios are your friends, not shelled ones. Scientists have found that pistachios are rich in good fats, dietary fiber, vitamins and phytonutrients like flavonoids, anthocyanins, lutein and zeaxanthin.

They have antioxidant and anti-inflammatory properties that help lower serum triglyceride levels, protect against type II diabetes, reduce blood pressure and decrease the chances of cardiovascular disease.

How to consume:

22. Quinoa:

This is one of the best superfoods for weight loss. Additionally, Quinoa  is a pseudo-grain that is highly recommended for anyone trying to lose weight. Researchers have found that it contains proteins, saponins and 20-hydroxyecdysone. These phytonutrients help improve the blood lipid profile and prevent weight gain.

How to consume:

Consume Quinoa with 4-5 different vegetables and some baked beans (or poached, shredded chicken) for a packed breakfast or dinner.

23. Oats:

Oatmeal is the most common healthy breakfast eaten around the world. That’s because they’re loaded with dietary fiber and essential nutrients like folic acid, calcium, magnesium, phosphorus, potassium, protein, and omega-3 fatty acids.

Scientists have found that oatmeal has anti-inflammatory properties, increases insulin sensitivity, and improves digestion and colonic transit period. It leads to reduced fat accumulation and keeps hyperglycemia under control, so it is considered one of the superfoods for weight loss .

24. Brown rice:

Brown rice is nothing but rice with its outer husk intact. This bark is a good source of fiber, vitamins and minerals. By consuming controlled amounts of brown rice with vegetables and protein, you can get an extra dose of nutrients.

These will help cleanse your colon and improve digestion. As a result, your metabolic rate will increase and you will lose weight without feeling hungry all the time. Korean scientists found that consuming brown rice  regularly leads to reduced waist circumference in patients with type 2 diabetes.

How to consume:

  • Soak brown rice in water 30 minutes before cooking it.
  • Eat with different grilled or poached vegetables and a source of protein for a balanced lunch.

25. Leite integral:

This is a good choice among  superfoods for weight loss . Gone are the days of skim or low-fat milk. New scientific evidence suggests that whole milk can help with weight loss.

Scientists conducted an experiment and found that whole milk and dairy consumers were on the lower side of the obesity scale.

They hypothesize that the butyric acid present in milk helps decrease inflammation and inflammation-related fat gain. Whole milk also increases insulin sensitivity and metabolism.

How to consume:

  • Consume pasteurized whole milk with oatmeal, in a smoothie bowl, or just drink a glass in the morning or before bed.

26. Full-fat yogurt:

If you suffer from bloating, constipation or poor digestive health, you need to consume  yogurt as it is one of the superfoods for weight loss . This is because poor digestion and constipation lead to the buildup of toxins, which results in a metabolic slowdown.

The end result – weight gain. Although full-fat yogurt is higher in calories, it is nutritious and helps keep your hunger pangs at bay. Bacteria help improve digestion and colonic movement, preventing constipation. Consequently, you start to lose weight quickly.

How to consume:

27. Buttermilk:

Like yogurt , buttermilk is also loaded with probiotics. It has a sour-acidic flavor and is a great weight loss drink. The probiotics in buttermilk help improve digestion and increase the number and types of good gut bacteria. Once your digestion is fixed, it prevents the accumulation of fat and toxins in your body. As a result, you start to lose flab.

How to consume:

  • Add some salt (don’t add too much, as consuming too much salt prevents weight loss), a pinch of cumin powder, and some chopped coriander. Mix well and drink after lunch or dinner.

28. Cinnamon:

Cinnamon is one of the excellent  superfoods for weight loss. Also, if you’re doing everything right and still haven’t managed to lose the last drop of flab, consume Ceylon Cinnamon . Chinese and American scientists found that the proanthocyanidins in cinnamon had a direct effect on blood glucose, blood lipids and insulin levels.

Researchers conducted an experiment and found that by consuming 500mg of Cinnamon extract , participants were able to be more insulin sensitive and lower LDL cholesterol.

How to consume:

  • Bring a glass of water to boil. Add a stick of Ceylon Cinnamon (or use ground cinnamon ) and boil until the water level drops to half.
  • Pour into a cup and let it cool slightly before drinking.

29. Fenugreek Seeds:

Fenugreek seeds are one of the most effective weight loss superfoods I have ever consumed! They work by boosting metabolism, preventing fat accumulation, increasing insulin sensitivity, improving antioxidant activity, and promoting downregulation of fat synthesizing enzymes.

How to consume:

Soak two teaspoons of fenugreek seeds overnight in a glass of water (about 300 mL). Drink first thing in the morning. I’m not kidding, you’ll see results in two weeks – as long as you follow a healthy lifestyle too.

30. Fish Oil Supplements:

Fish oil supplements are the best weight loss superfoods  on the market right now. They are rich in omega-3 fatty acids that help retain the 1:1 ratio of omega-3 and omega-6 fats. This, in turn, helps to reduce inflammation in the body.

When inflammation is low in your body, it will encounter fewer harmful oxygen free radicals. As a result, your body will start to function normally, your metabolic rate will improve, and you will start to lose weight. In addition, fish oil is good for heart health and helps treat skin and hair problems.

How to consume:

  • Take fish oil supplements as per your doctor’s recommendation.

31. Green tea:

Consumed for thousands of years, Green Tea is the best drink for weight loss. Contains epigallocatechin gallate (EGCG), a phytonutrient that has antioxidant properties. It helps to eliminate harmful oxygen radicals that interfere with the normal functioning of your body. So by drinking Green Tea regularly, you can lose weight through laser attacking the root cause of weight gain.

How to consume:

  • Prepare a cup of Green Tea by bringing a cup of water to a boil.
  • Remove from the flame and add a teaspoon of green tea leaves.
  • Leave to infuse for 3 minutes. Strain and drink. You can also use Green Tea bags if you are traveling.

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