Superfoods have earned their stellar reputation as superstars of the food world by being nutritionally dense and rich in nutrients. But what if those foods could help you to lose weight and belly fat in addition to delivering their powerful nutritional benefits? The good news is that many of them do!
Here are 10 superfoods to add to your diet for their nutritional and weight loss benefits:
1. Jalapeno Peppers
Jalapeno peppers are rich in minerals and nutrients, making them a surprising superfood that many people don’t think of. It’s the alkaloid capsaicin in jalapenos that gives them their spicy flavor and is also responsible for their potential weight loss benefits. According to Bioscience Reports, capsaicin is correlated with a decreased risk of obesity. It’s been shown to increase fat oxidation and energy expenditure in study subjects. If you love all things spicy, then jalapenos will be a welcomed superfood to try.
Whip up these Jalapeno Poppers for a fun snack to attack cravings. Learn five more surprising benefits of spicy food here! >
2. Salmon
Packed with omega-3 fatty acids and protein, salmon’s nutritional benefits help make it a superfood. Research suggests that omega-3 fatty acids can help reduce the risk of cardiac problems. Eating salmon regularly may also help speed up weight loss for men, according to a study in the International Journal of Obesity. Many salmon recipes also happen to be relatively low in calories, making it a lean option that can be prepared in many delicious ways. Check out these mouthwatering salmon recipes. >
3. Spinach
Loaded with nutrients, dark leafy greens like spinach provide essential vitamins for to skin, bone and immune system health benefits, says Healthline. Spinach is also incredibly nutrient dense. A cup of raw spinach has just seven calories but provides more than 56 percent of your recommended daily allowance for vitamin A and all of your daily vitamin K, says Healthline. On top of all that, researchers at Lund University in Sweden found that spinach boosted weight loss by 43 percent and reduced food cravings by up to 95 percent. This Creamy Spinach Stuffed Chicken recipe is an easy way to fit spinach into a Flex meal.
How to Eat More Leafy Greens
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4. Pomegranate
Pomegranates are rich in vitamin C, potassium and fiber and are thought to help with heart disease and cancer prevention, says Healthline. While there’s a lot of focus on pomegranate juice—which does have more antioxidants than individual seeds—eating the seeds whole gives you the benefit of fiber and added vitamins and minerals. Fiber can help keep you full longer and support weight loss. A study, published in Food and Chemical Toxicology, found that giving obese and insulin resistant mice pomegranate seed oil for 12 weeks decreased body weight, body fat and improved peripheral insulin sensitivity.
Embrace those pomegranate benefits! There are some really great ways to fit pomegranates into your day. Get inspired by these delicious recipes. >
5. Almonds
With lots of nutrients delivered with a satisfying crunch, almonds make a “superfood snack” or a great addition to meals. They can easily be tossed into salads, cereals and yogurt or incorporated into cooking. A study, published in the Journal of Nutrition, found a link between daily almond consumption and weight loss—specifically belly fat. On the Nutrisystem plan, almonds are a PowerFuel, which are foods that offer high-quality proteins while also containing essential amino acids and healthy fats.
6. Flax Seeds
Flax seeds are a nutrient-dense and fiber-rich “superseed.” Flax seed recipes are usually easy to make and are packed with superfood benefits. They can be tossed into a variety of dishes to ramp up their nutrition power. Flax seed also contains both soluble and insoluble fiber, says Healthline. This helps to ensure healthy and gradual digestion that keeps you fuller longer. It is this digestive superpower that is likely to help assist with weight loss.
9 Seeds You Need to Be Eating
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7. Blueberries
While most berries are good for you and can be considered superfoods, blueberries are said to be one of the best, particularly when it comes to their ability to help you lose stubborn belly fat. According to the University of Michigan, research shows that blueberries may help to burn belly fat because of their high antioxidant content.
While blueberries are tasty to eat on their own, there are also many great ways to cook or bake with them to increase your consumption. The naturally sweet goodness of blueberries makes them a healthy alternative to many sugar-laden desserts—a common healthy diet downfall. Be sure to check out these 10 reasons you need to eat more fruit like blueberries! >
8. Avocado
Here at The Leaf, we love avocados! Avocados are rich in potassium as well as monounsaturated and polyunsaturated fats, which are “healthy fats” essential to a weight loss plan. That’s because your body needs fat to help you feel full and satisfied after eating, to provide quick-burning energy and to aid in the absorption of vitamins and minerals that you consume. As a “whole food” source of healthy fat, avocados have that power. People who regularly eat avocados have significantly lower body weight, BMI (body mass index), and waist circumference, and higher HDL (good cholesterol levels) than people who don’t eat the fruit, according to a study published in Nutrition Journal.
There are many great ways to use avocado that you may never have thought of. It can be a healthy substitute for mayo, a topping for salads, a baking ingredient for cookies or brownies and even a base for pudding. It’s creamy texture and versatile nature help it to shine as a superfood to help you lose fat. Here are more superfood facts about avocados! >
9. Black Beans
Black beans are packed with potent plant-based nutrients that are believed to help protect against cancer, says Medical News Today. They’re also an inexpensive and easy-to-cook-with food that can be incorporated into many different dishes. For those looking to drop some pounds and lose fat, some of the best news is that consuming beans was linked to “reduced body fat percentage” in a study, published in The American Journal of Clinical Nutrition. Another study, published in BMC Proceedings, shows that certain compounds in the beans might help to strengthen the body’s insulin resistance and protect against obesity.
How to Eat More Beans
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10. Apples
As the saying goes, an apple a day keeps the doctor away. But what if it could keep the pounds away, too? Apples are rich in weight-loss-friendly fiber and help slow the digestion of food. This helps you to feel fuller with fewer calories. For these reasons, they can definitely play a vital role in your efforts to lose fat.
Apples are one of the most versatile fruits, with so many different ways to cook and prepare them. Try them out in this unique Instant Pot Apple Cake. Of course, apples are also delicious and nutritious all on their own or sliced with peanut butter. Check out this awesome video from The Leaf and learn five reasons to eat more apples! >
The post 10 Superfoods That Help You Lose Fat appeared first on The Leaf.
Frequently Asked Questions
How can I reduce my appetite?
Eating small meals frequently throughout the day is a better way to stop snacking when you are hungry than eating three large meals at dinner. This will stabilize your blood sugar and reduce hunger pangs.
You might find that drinking lots and taking herbal supplements like bitter melon or ginger works better than eating food.
Also, avoid foods high in carbohydrates such as bread, pasta, rice, and potatoes because they give you a quick boost followed by a big crash.
You should instead choose protein-rich foods, such as lean meats (fish, eggs), nuts and legumes. These foods will give you sustained energy and keep your blood sugar stable.
Avoid sugary snacks such as cakes, chocolate bars, cookies, juice, and doughnuts. These can make you feel hungry and bloated.
Instead, choose healthier options like fresh fruits, vegetables, salads, and whole grain cereals.
You shouldn’t be relying on miracle products or fad diets to lose weight.
What is an African mango?
British explorers discovered the fruit during an expedition into Africa. It has been grown for centuries in South America but, because of climate change and deforestation its production is now declining.
The African Mango Project is a project that aims to reverse this trend by developing sustainable methods for growing East African fruit.
They are also working towards creating local jobs and improving communities’ livelihoods near plantations.
They aim to harvest the first commercial crop within five years.
What are some foods that can help you lose belly fat?
Fruits and vegetables are the best foods to lose weight because they are low in calories, high fiber, and have antioxidants that protect cells from damage. They also contain vitamins C, E. and K, which help increase metabolism and improve energy levels.
The next best thing for weight loss is lean proteins such as chicken breast, turkey breast, fish, beans, and eggs. These are high in protein as well as essential amino acids which provide the building blocks needed for muscle growth.
For those who want to lose weight quickly whole grains, such as brown rice or oats, bread, pasta and cereals, are excellent options.
They are very filling.
What happens if you have a green smoothie for breakfast every day?
Green smoothies aren’t just for breakfast! Green Smoothies are delicious and healthy drinks made from fresh fruits and vegetables. They are rich in vitamins and minerals, antioxidants as well as fiber and protein. And they taste great too!
Green Smoothies are also low calorie and high in nutrients. So all those extra pounds you’ve been putting on could be coming off thanks to this fantastic drink.
Green Smoothies are easy to make – you simply blend some leafy greens with fresh fruit and ice cubes. There are endless combinations. We’ve listed our top ten.
- Banana + Blueberries Banana Berry Blast
- Spinach + Pineapple Healthy Superfood
- Strawberry + Yogurt Strawberry Delight
- Smoothie Apple + Orange Fruity Green
- Lemonade + Peach Melon Madness
- Pear + Kale Filled with Fiber
- Grapefruit + Kiwi: The Ultimate Detox
- Mango + Avocado Tropical Paradise
- Watermelon + Lime Delicious Hydration
- Coconut and Cucumber Cooling Refresher
Can I eat carbs while following the Ketogenic Diet?
Yes, carbohydrates can be eaten while following the Ketogenic Diet. You should limit your intake of carbohydrates. Instead, eat high fiber veggies such as broccoli and cauliflower, cabbage, Brussels Sprouts, kale. These veggies will fill you up and not add calories.
A good diet should include plenty of nuts, seeds and avocados. These foods are high levels of saturated fats, which is necessary for ketosis.
What drink burns belly fat overnight?
Drinking lots water is the best way fast to lose weight. Drinking enough water helps burn calories and keeps you full longer, making you less likely to snack on foods high in sugar and carbs. Water helps to flush out toxins from the body and keep your skin healthy.
For most people, skipping meals is the best thing to do when dieting. Skipping meals can slow down your metabolism and make you feel more hungry. Try eating small, frequent meals instead.
Try drinking more water if you are constantly craving snacks. You will feel less hungry and have a greater desire for sugary drinks. For extra detoxifying benefits, you can add lemon juice to your water.
Drinking lots of water will help you lose weight. It will make you feel fuller faster. Research shows that people who drink eight glasses of water each day tend to weigh less than their counterparts who only drink four cups. Water is good for you, as it doesn’t add calories to your body.
After you wake up, wait around 30 minutes before eating anything. Hormones like insulin begin to regulate blood sugar levels within 10-15 minutes of waking up. These hormone spikes often trigger hunger pangs. Waiting until this happens prevents a sugar rush and subsequent crash.
Eat a mid-morning snack right after you have finished breakfast. Eating something between lunch and dinner can help prevent overeating later in the day. Consider eating a piece fruit or whole grain bread with peanut butter.
Don’t eat right before bed. Studies have shown that the body processes nutrients more efficiently when it is asleep, so it is easier to stay slim if you go to bed early.
Don’t go hungry before bed! A light meal should be eaten at least an hour before you go to bed. You might be surprised at how much food you need to fall asleep.
Consider adding green tea to your daily diet. Catechins are plant compounds that lower inflammation and increase metabolism. Green tea has catechins. According to a study published in The Journal of Nutrition, participants who consumed three cups of green tea per day lost more weight than those who did not. A second study revealed that green tea intake increased men’s metabolic rates by three percent over twelve weeks.
Statistics
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
- A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
- According to another review from 2012, CLA may make you lose about 1.5 pounds (0.7 kg) compared with a placebo. (healthline.com)
External Links
healthline.com
webmd.com
ods.od.nih.gov
- Office of Dietary Supplements – Ephedra
- Health Professional Fact Sheet: Dietary supplements for weight loss – Health Professional Fact Sheet
ncbi.nlm.nih.gov
- IGOB131, a novel extract from the West African plant Irvingia Gabonensis, dramatically reduces body fat and improves metabolic characteristics in overweight people in a double-blind, placebo-controlled study – PMC
- A case involving renal failure due to African mango consumption. – PMC
How To
The Best Natural Appetite Supressants for Weight Control
Natural appetite suppressant for weight reduction is any substance that helps to reduce food intake, without side effects such constipation and diarrhea, dizziness or dry mouth, headache, dizziness, dryness, dry eyes, nausea, dry mouth, and vomiting.
There are many natural ways to lose weight. One way is through dieting. A diet is a way to reduce the calories you consume compared to what you eat. This means that you eat fewer calories than usual and that you cut back on certain foods. Exercising is another natural way to lose weight. Exercising means increasing your level of physical activity. This can be done by running fast, walking, dancing, swimming, biking, hiking, jogging and doing strength training.
Natural appetite suppressants are extremely effective as they don’t cause nausea, constipation or stomach cramps. They are safer than prescription drugs that can cause side effects. You can try them if you wish. Make sure to consult your doctor before taking these products.
