These 20 Superfoods for Weight Loss May Surprise You

Adding more superfoods to your diet is always a healthy idea. Eating foods that are inherently nutritious can provide many health benefits. Moreover, it’s a simple way to help you to lose weight. Let’s take a closer look at 20 superfoods for weight loss that you should add to your meals.

What Are Superfoods?

The Merriam-Webster dictionary defines the word superfood as, “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health.”

This relatively new food expression is in fact a marketing term that refers to foods that provide maximum nutrition for minimal calories. In other words, foods that are referred to as superfoods are commonly found to be high in antioxidants, vitamins and minerals.

Although the term superfood is not allowed to be used to market specific foods in the European Union unless backed by science, it is still a commonly used word in North America used to describe certain foods that provide nutrition with the potential for enhanced health benefits.

Benefits of Superfoods

Foods that are deemed superfoods contain high amounts of vitamins, minerals and antioxidants. In addition, these compounds can help to ward off illnesses like certain cancers, type-2 diabetes, heart disease and inflammation.

When added to a well-balanced diet, superfoods can help to boost metabolism, increase energy levels, assist in weight loss. Plus, they can even help slow the effects of aging in the body.

Antioxidants like beta carotene in superfoods can help to lower the risk of some cancers. Likewise, they help to reduce the damage caused by free radicals in the body.

Over time, free radical damage can lead to chronic illness and inflammation, which can lead to disease. Antioxidants help to protect the body from damage done over time by free radicals.

Healthy fats such as olive oil may help lower the risk of heart disease. Fiber which is found in fruits, vegetables, nuts and whole grains can lower the risk of diabetes while supporting good intestinal health.

Other benefits of superfoods include:

• lowering inflammation in the body
• promote a healthy metabolism
• reduce cholesterol
• protect the body from toxicity
• reduce the risk of heart disease
• boost the immune system

Eating select ‘superfoods’ from time to time will not cure or prevent disease, especially if your overall diet is not great.

However, adding a variety of superfoods to your meals, is a great way to get the benefits of good nutrition. To put it another way, think of eating super meals over one superfood.

Top 20 Superfoods For Weight Loss

Most superfoods are plant-based. Therefore, there are a wide number of options available. This list comprises the top 20 superfoods that are aimed at supporting weight loss and a healthy diet.

1. Berries

Berries are loaded with flavanoids, which help fight off free radicals. They are also full of fiber and vitamins like C and K.

Some of the best known berries include strawberries, blueberries, raspberries, blackberries, acai, goji, cranberries and tart cherries.

As berries contain fiber, the soluble fiber found in them can help you feel full longer due to the slow transit through the digestive tract. Furthermore, this fullness can help with eating fewer calories which is beneficial for weight loss.

2. Eggs

Eggs make a versatile superfood because they can be eaten so many ways. Whether scrambled, poached, hard-boiled, in omelets or quiches, eggs make a high protein meal that can really help keep you satiated for a low amount of calories.

They contain important vitamins and minerals like A, B5, B12, selenium, riboflavin and phosphorous. Plus they contain all 9 amino acids, making them a nutritional powerhouse

3. Avocados

Although avocados are high in unsaturated fat, they are an excellent superfood for helping to lose belly fat. These fruits are packed with fiber, fat, vitamins C and K and even have more potassium than a banana.

Avocados can help lower cholesterol, reduce appetite, fire up your metabolism and work great if you’re eating a keto diet. And they can be enjoyed in dips, guacamole, hummus or even spread on whole grain toast or eggs.

4. Peppers

Sweet peppers or bell peppers as they are often called, come in a variety of pleasing colors. They are high in vitamins C, B6 and potassium.

They make an excellent vegetable to cook with because of their high water content and low calories. These tasty gems contain fiber which helps slow down digestion.

In addition, they also contain capsaicin, a compound shown to help with fat burning and reducing inflammation. Try them raw with hummus, in a salad or cooked in stir frys.

5. Sweet Potatoes

Sweet potatoes are loaded with essential vitamins and minerals such as A, B6, C, iron, potassium and magnesium. They are also high in fiber which is helpful for satiety, weight loss and fat loss.

This naturally sweet vegetable can be baked, boiled, sauteed or pureed. And best of all, their vibrant taste doesn’t require extra butter or sour cream to enjoy them!

6. Walnuts

Walnuts are a tree nut that are high in omega-3 fatty acids, vitamin E and folate. The heart healthy effects of the omega-3 fatty acids make them a nutritional superfood.

Although walnuts are comparatively high in calories, studies have shown they may help in reducing appetite which is key in trying to lose weight.

With this in mind, enjoy a handful of walnuts raw or toasted in a salad, over oatmeal, on yogurt or on their own!

7. Spinach

Spinach is a very common, dark leafy vegetable that is commonly eaten. It is low in calories while being high in vitamins A and C plus iron.

This super vegetable also contains a compound called thylakoid which has been shown to reduce hunger and slow down the digestion of fats. Spinach can be enjoyed raw, cooked, in smoothies, as a side dish, added to salads or in your own creative way!

8. Apples

These portable fruits are extremely popular. But they also make the superfood list because they are high in fiber, vitamins and antioxidants.

The soluble fiber in apples is called pectin. In fact, it has been shown to aid in weight loss by increasing satiety, reducing appetite and increasing fat loss.

Apples come in many varieties ranging from sweet to tart. This low calorie fruit can be enjoyed raw or cooked. Moreover, they are a delicious, healthy superfood snack for anytime.

9. Chickpeas

Chickpeas are a type of legume that are high in fiber and protein. The soluble fiber in them called raffinose can help aid in digestion and ward off hunger for longer, making them a good choice for weight loss.

They also contain calcium and magnesium which helps promote strong bones. This plant-based protein can keep you feeling full while the fiber in them can help reduce your appetite and promote weight loss.

Enjoy them in a salad, blended into a hummus or cooked with fat burning spices.

10. Broccoli

Broccoli is an excellent superfood for dieters. It is packed with fiber, vitamin C and folate. This low calorie, cruciferous vegetable can help keep you feel full, stabilize blood sugar and prevent overeating.

Studies have shown that adding more broccoli and other cruciferous vegetables to your diet may help with the prevention of gaining weight long term.

Broccoli can be enjoyed as a side dish topped with fresh lemon juice or Parmesan cheese. It can also be added to casseroles and soups to bump up the nutritional content.

11. Kale

This green, leafy vegetable is high in vitamins C, K and A as well as iron and anti-oxidants. Kale is also high in omega-3 fatty acids which is helpful for reducing inflammation in the body.

It is also low in calories but high in fiber. Therefore, it has a slower digestive rate which is effective for filling you up and reducing appetite.

Try adding kale to your salads or in a smoothie. It can even be sauteed with garlic for a tasty, low calorie side dish.

12. Salmon

Every 3 oz. serving of salmon is very high in omega-3 fatty acids which is heart healthy. This dieter’s favorite is high in protein which helps reduce appetite and improve satiety.

Other impressive benefits of eating salmon include lowering your blood pressure and reducing inflammation. The American Heart Association suggests enjoying fish like salmon twice a week.

13. Steel-Cut Oats

Steel-cut oats are less processed than the traditional rolled oats you see in the grocery store. Their high fiber and protein value make them a weight loss breakfast staple. In fact, studies have found they can even help with losing belly fat.

The fiber and protein help to keep blood sugar stabilized which in turn helps with weight loss. Oatmeal for breakfast when combined with an additional source of protein (such as eggs) can reduce appetite and help you eat fewer calories throughout the day.

There are many ways to enjoy steel-cut oats. Try them alone, or as cold-soaked, overnight oats. For an added weight loss treat, try adding sliced bananas with chopped walnuts.

14. Chia & Flaxseeds

Chia seeds and flaxseeds contain omega-3 fatty acids. Both are great sources of soluble fiber which helps to prevent hunger and cravings.

Soluble fiber has been linked to weight and fat loss. These seeds are also good sources of vegetarian protein which can help to reduce appetite naturally.

Sprinkle them on cereals, salads, oatmeal or in a smoothie for added dieting superfood power.

15. Grapefruit

Grapefruit is packed with fiber and vitamins A and C. It has long been touted as a diet staple.

Many people claim that grapefruit is a fat burner. This low calorie fruit has been shown in studies to help with weight loss and fat burning.

Grapefruit is delicious to eat on its own, or to be included in salads or fruit drinks. There are a variety of other fruits that burn fat.

16. Quinoa

This superfood is actually not a grain, but in fact a seed that is packed with protein and fiber. Quinoa is a good source of manganese, iron and potassium.

One of the few complete plant-based proteins, it contains all the necessary amino acids that your body requires. This superfood is also gluten-free and makes a great substitute for rice.

The protein and fiber in quinoa can help fill you up while reducing appetite. Try it in salads, stews, soups or as a side dish on its own.

17. Fermented Foods

Sauerkraut and kimchi are well-known fermented foods that contain essential probiotics for good digestion. Adding probiotics to the gut can help to reduce appetite, promote satiety and weight loss.

There are even weight loss supplements containing probiotics that are specifically designed for weight loss.

18. Beans

Black beans, kidney beans, pinto beans and others are plant-based proteins that are high in soluble fiber. Therefore, they help reduce appetite, increase satiety and promote a healthy metabolism for fat loss.

Eating beans is also great for fighting belly fat. In fact, the soluble fiber in them helps to reduce inflammation. Soluble fiber intake is helpful in reducing waist circumference.

19. Green Tea

Drinking green tea is an easy way to help boost your metabolism and burn fat due to its high concentration of catechins. It also has a diuretic effect to help keep bloating away.

This amazing drink has been shown to lessen absorption of fat in the body, particularly in the belly area. Adding this super tea is a proven way to help slim down. There are many different teas that help with weight loss.

20. Lentils

Lentils are a plant-based protein food loaded with fiber and nutrition. This tasty superfood is low in calories and very versatile in cooking.

They are also a source of resistant starch, which lowers blood sugar levels and appetite while improving insulin sensitivity. These benefits can help to improve the metabolic process so you can burn fat more efficiently.

20 Superfoods For Weight Loss Final Thoughts…

There are many superfoods that can assist you with losing weight. Superfoods are healthy, natural foods that are full of essential vitamins, minerals, nutrients and fiber.

It is essential to add more fiber and protein into your diet to help support weight loss efforts.

To get the best benefits, try adding any of these foods into a healthy, well-balanced diet. Eating food from nature is always the best way to support a healthy lifestyle.