The 20 Best Superfoods for Fast Weight Loss

the-20-best-superfoods-for-fast-weight-loss

In addition to supporting overall health, many superfoods contain specific compounds, antioxidants and micronutrients that may aid weight loss.

Here 20 of the best super foods for weight loss, all backed by science.

1. Kale

Kale is a leafy green vegetable that is well known for its beneficial health properties. It is an excellent source of antioxidants and several key nutrients, including manganese and vitamins C and K. Kale is also low in calories and high in fiber, a compound that moves slowly through the digestive tract and helps you feel fuller for longer, which can promote weight loss. Try adding kale to your favorite salads, sautéing it with garlic for an easy side dish, or using it to add a splash of color to pasta dishes.

2. Berries

Berries such as strawberries, blueberries and blackberries are vibrant, tasty and very nutritious. For example, blueberries are high in fiber and vitamins C and K. They can also help satisfy your sweet tooth while providing fewer calories than many other high-sugar snacks or desserts. The berries are great in smoothies or as a topping for yogurt or oatmeal. They are also an excellent snack, whether alone or combined with other fruits in a fruit salad.

3. Broccoli

Broccoli is a nutrient-dense superfood and a great addition to a healthy weight loss diet. In particular, broccoli is an excellent source of fiber and micronutrients, such as vitamin C, folic acid, potassium and manganese. Multiple studies also show that increasing your intake of cruciferous vegetables, including broccoli, may help prevent weight gain over time. Add a little garlic, lemon juice or Parmesan cheese, or all three, to your broccoli for a quick and easy side dish. You can also try adding broccoli to salads, casseroles, quiches or pasta dishes to boost their nutritional value.

4. Chia seeds

Chia seeds are full of important nutrients, including omega-3 fatty acids, calcium, magnesium and manganese. They are also packed with soluble fiber, a type of fiber that absorbs water and forms a gel in the digestive tract. Research shows that soluble fiber consumption may be linked to weight loss and increased body fat. Chia seeds are also high in protein, which can help reduce hunger and regulate appetite

Try sprinkling chia seeds on your smoothies and yogurts to improve flavor and texture.

5. Eggs

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Eggs are versatile, delicious and easy to prepare. It’s easy to see why they’re one of the best superfoods for weight loss.

Actually , eggs are packed with a variety of essential vitamins and minerals in every serving, including selenium, vitamin B10, riboflavin and phosphorus. Plus, eggs are packed with protein, which can help promote feelings of fullness to boost weight loss. Hard-boiled eggs are a great snack, sprinkled with a little salt. You can also enjoy eggs in omelettes, quiches.

6. Avocado

patates douces et pommes de terre

Avocados are popular for their unique taste and texture, as well as their impressive nutritional profile. In particular, avocados are high in potassium, folate, and vitamins C and K. Although avocados are considered a calorie-dense food, they are loaded with fiber and heart-healthy unsaturated fats, which which can keep you feeling full between meals and help you lose weight. Avocados can add a creamy texture and rich flavor to toast, salads, soups or scrambled eggs.

7. Sweet potatoes

patates douces et pommes de terre

Potatoes are a vibrant, delicious and nutritious superfood. They are full of antioxidants, vitamins A and C, manganese and B vitamins (16 %).

Additionally, sweet potatoes are high in fiber, which can slow stomach emptying and promote weight and fat loss. You can bake, mash, boil or sauté sweet potatoes and enjoy them as a filling snack or side dish.

8. Kimchi and sauerkraut

Kimchi is a common ingredient in Korean cuisine. It usually consists of salted and fermented vegetables like cabbage and radish. Sauerkraut is the European version of this dish, also usually made with fermented cabbage. Like other fermented foods, kimchi and sauerkraut are excellent sources of probiotics. These are a type of beneficial bacteria that are also found in your gut and support several aspects of health.

Interestingly, some studies suggest that probiotic supplements may play a role in weight regulation and affect appetite and feelings of fullness. To get more probiotics into your diet, try eating kimchi with rice or adding it to stews or noodle dishes. Sauerkraut goes well with sausages, including vegan varieties. There are no set rules for eating kimchi and sauerkraut, so feel free to experiment with your food pairings. Many people also consume them alone.

9. Peppers

Bell peppers are very nutritious vegetables available in a variety of colors. They are high in fiber and contain other important nutrients, including vitamin C, vitamin B6 and potassium. Thanks to their high water content, they are also very low in calories and can replace other ingredients in your diet to decrease your daily calorie intake and promote weight loss. Pair peppers with hummus or tzatziki for a quick and easy low-calorie snack. You can also dice them and add them to soups, salads or stir-fries to liven up your dishes.

06. Chickpeas

Chickpeas are a type of legume closely related to other types of beans, including kidney beans, black beans, and pinto beans.

Each serving of chickpeas is rich in manganese, folate, phosphorus and copper (18 %). Chickpeas are also high in fiber and protein, which can slow digestion, regulate your appetite and promote weight loss. You can replace chickpeas with other sources of protein in meals to add a plant-based twist to any recipe. You can also bake or roast chickpeas and season them with your favorite spices for an easy snack.

11. Apples

Apples are not only one of the most popular fruits on the planet, but also one of the most nutritious. Apples are packed with essential antioxidants and micronutrients like vitamin C and potassium (26%). They also contain a specific type of soluble fiber called pectin, which animal studies have shown can help reduce food intake and increase weight loss. Studies have suggested that including apples in a healthy diet can promote weight loss and improve your overall health. You can enjoy apples in their whole, raw form for a healthy, fiber-rich snack.

10. Spinach

Spinach is a popular green vegetable that originated in ancient Persia. They are low in calories and rich in fibre, vitamins C and A and iron (34%).

In addition, spinach contains thylakoids, which are a type of plant compound that can delay the digestion of fats and reduce hunger and cravings.

In addition to salads, there are many other creative ways to add spinach to your diet.

13. Nuts

Walnuts are a type of nut known to contain many healthy nutrients. In addition to being rich in omega-3 fatty acids, walnuts contain a concentrated amount of vitamin E, folate and copper (37%). Although they are relatively high in calories, studies show that the body absorbs 25 % of fewer calories than would be expected from nuts based on their nutritional value. Studies have also shown that nuts can reduce hunger and appetite, which may benefit long-term weight loss. Nuts are great for adding a heart-healthy crunch to salads, cereal, or yogurt.

12. Oats

Oats are a whole grain food and a popular breakfast staple. Its scientific name is Avena sativa. It is a good source of fiber, manganese, phosphorus, copper and protein (45%). Thanks to the abundance of protein and fiber in oats, it may be beneficial for weight management and appetite control, according to several studies.

15. Tomatoes

Tomatoes are a tangy and tasty superfood and an excellent addition to a well-balanced slimming diet. Tomatoes are packed with antioxidants, vitamins and minerals, including vitamins C and K and potassium (34%) . Additionally, due to their high water content, tomatoes have a low calorie density, which may aid in long-term weight loss. Tomatoes can add a splash of flavor to salads. You can also use them to prepare delicious soups, sauces and jams.

16. Green tea

Green tea is a powerful source of disease-fighting polyphenols and antioxidants. In particular, green tea is rich in antioxidants like quercetin, chlorogenic acid and theogallin (50 %). It is also high in epigallocatechin gallate (EGCG), an antioxidant that can help increase weight loss, boost metabolism, and reduce belly fat when taken in high doses. You can brew a cup of green tea and enjoy it as is, or try adding a little lemon, honey or ginger for more flavor.

18. The salmon

Salmon is a type of oily fish notable for its impressive nutritional profile. Salmon not only contains a good amount of heart-healthy omega-3 fatty acids in each serving, but also high amounts of B vitamins, selenium and potassium (53%). It’s also one of the best sources of protein, which can help manage appetite and improve feelings of fullness. You can bake, sear, grill or pan-fry the salmon and combine it with your choice of herbs, vegetables for a healthy and balanced meal.

18. Grapefruit

l’huile essentielle de pamplemoussier

Grapefruit is a popular citrus fruit known for its distinct flavor, which can be sour, slightly sweet and a bit bitter. Each serving of grapefruit contains a good amount of fiber and vitamins A and C that you need every day (45%). It’s also low in calories, and some older human and animal studies have shown it can aid weight loss and fat burning. One of the most popular ways to enjoy grapefruit is to sprinkle it with a little sugar. You can also add grapefruit to your salads, smoothies or fruit juices.

19. Yogurt

Yoghurt is a dairy product rich in calcium, vitamin B12, phosphorus and riboflavin (60%). Some varieties of yogurt, including Greek yogurt, are particularly high in protein, which could be beneficial for weight loss Some types of yogurt also contain probiotics, which may be involved in weight control and the regulation of appetite. Multiple studies have shown that yogurt consumption is linked to lower body weight and a reduced risk of developing metabolic disease and type 2 diabetes. Try to top your yogurt with fresh fruits, nuts, and seeds. $

17. Quinoa

Quinoa is a whole grain superfood that has grown in popularity in recent years. In addition to its richness in protein and fiber, quinoa contains a lot of manganese, magnesium, folate and phosphorus (61%). Its protein content can help reduce hunger and appetite.

You can substitute other cereals, including rice or semolina with quinoa in your favorite dishes. It is also an excellent addition to grain salads, soups and stews.

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