Slimming superfoods
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!
Black beans
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 protein
sources, like red meat.
Oats
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.
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 away. The creamy fruit is also packed with fiber and protein.
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 away. The creamy fruit is also packed with fiber and protein.
Salmon
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 average, 6.
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 average, 6.
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.
Broccoli
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 too.
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.
Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.
Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.
Pears
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!
Grapefruit
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.
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.
Kidney beans
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.
Almonds
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 the same diet but swapped almonds for a carb-heavy snack like crackers.
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.
Green tea
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.
Lentils
Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Bananas
Bananas are a slimming superfood.
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
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 as much
weight as women who started their days with bagels.
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.
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.
Oranges
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. Feeling
full can help you eat less throughout the day.
Potatoes
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.
Cheese
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 this healthy fat.
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.
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