Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, due to a mean loss of fluid, body fat or adipose tissue or lean mass, namely bone mineral deposits, muscle, tendon, and other connective tissue. Weight loss can either occur unintentionally due to malnourishment or an underlying disease or arise from a conscious effort to improve an actual or perceived overweight or obese state. “Unexplained” weight loss that is not caused by the reduction in calorific intake or exercise is called cachexia and may be a symptom of a serious medical condition. Intentional weight loss is commonly referred to as slim.
Superfoods have the best nutrients for maintenance and betterment of our health. They boost our energy level and also aids weight loss.
Let us look at 27 such super weight loss foods that we can easily incorporate into our daily diet:
A low calorie diet foods packed with phytonutrients, dietary fiber and antioxidants, it prevents diseases and promotes good health.
Oats has carbohydrates contained in them that help in the release of a hormone known as serotonin, which helps in relaxation and fat burning.
It is more easily digestible than milk, rich in calcium and B-Vitamins, boosts immunity, keeps hunger pangs away by regulating our blood sugar level and lowers the risk of colon cancer.
Packed with antioxidants and folic acids, they are a rich source of fiber and low in calories. Thus, you can satisfy your sugar cravings with this fruit (either in raw form, juice or in salads) while not having to put on those extra kilos.
Blueberries are loaded with antioxidants, high on fiber content and they keep you full for longer hours.
Rich in fiber and proteins, lentils also contain Resistant Starch – a carbohydrate that boosts the metabolic process and aids in the burning of fat.
Salmon is one of the leanest sources of proteins. It keeps you full but does not increase your inches. It is rich in Omega-3 fatty acids that aids improvement of insulin sensitivity and keeps the heart healthy.
8. Green Tea
Drinking 2-3 cups of green tea daily will help you shed those extra kilos faster. The antioxidants in it aid the fat and calorie-burning process.
Comprising of nearly 92% water, rich in vitamins A and C, and Lycopene – a powerful antioxidant, they fuel your body to lose weight naturally.
Flaxseeds are one of the best weight loss foods. Consuming 1 tablespoon of ground flaxseeds everyday can do the trick for you. It has Omega-3 fats and high amount of fiber that satisfies the appetite and promotes mental and physical well-being. Mix it with a glass of warm water or sprinkle on to your salads, soups, chutneys, scrambled eggs etc.
If you are vegetarian looking for a something to replace the meat with in all your favorite and yummy looking food items, then this is the perfect choice. In a study at the Center at Johns Hopkins Bloomberg School of Public Health, it was found that replacing red meat with white button mushrooms helps you not just reduce your calorie intake but also shed some weight. Each cup contains only 44 calories when compared to lean red meat which had 6 times the amount. They have also been said to be just as satisfying as red meat.
12. Hot Chile Peppers
It has been proven that consuming hot chile peppers with tomato juice 30 minutes before a meal ensures that you eat 10% less than your normal quantities! It is no wonder than we count this as a super food for weight loss.
The American journal for clinical research conducted a study on almonds. This study required for the participants to chew on 2 iunces almonds 10, 25 to 40 times. The participants reported that they felt more full and that their fat consumption had fallen on the whole. The doctors suspected that the repeated chewing released more fats from the almonds which satisfied their hunger pangs along with their high fiber content.
14. Olive Oil
We always associate oils with fat but rest assured the fats in this can most definitely help you lose some fat! The poly unsaturated fatty acids found in it can help keep the hunger pangs away and also the oleic acid in it can help break down excess fats.
15. Cranberry Juice
Besides being high in anti-oxidants, cranberry juice is also an excellent diuretic which removes all the excess fluids from your body. This cuts down on weight gain due to fluid retention.
16. Grape Tomatoes
These pint sized tomatoes only add 30 calories to your body. You can have it as a snack or use it in salads. Pop them into your mouth sit back and relax.
17. Whole Grain Sandwich Thins
What is best about whole grain sandwich thins? You get two same slices of sandwich thins with less calorie count than a slice of bread that has 100 calories. You can use the versatile whole grain thins to make turkey and chicken sandwich. You can also use peanut butter and low-fat cream cheese and use it as a bagel substitute.
This yummy dip will give you company throughout your endeavor to lose weight. You can use it as a dip for crunchy vegetables or as a sandwich filling. It is a great substitute for mayonnaise, butter, cheese and other fattening toppings. Salsa has only 20 calories per quarter cup, that is negligible compared to mayonnaise and butter that you use daily.
Snack on plain popcorn rather than burgers. You can make popcorn at home in your microwave and it will be ready within minutes. You can spice it with hot sauce, chili powder and cumin.
20. Water Chestnuts
Want to add a crunch to your salads? Use water chestnuts. Water chestnuts have fewer calories and are low in sodium too. You can add it to stir fries, chicken and tuna salad to make it different. Those who love potato chips but can’t have it now can opt for these healthy water chestnuts.
Grapefruit is refreshing, hydrating and sweet. One large grapefruit contains only 120 calories and it keeps your stomach full for a longer time.
22. Egg White
This high protein and low calorie egg whites are a great breakfast option. Just sauté egg whites with vegetables like spinach and tomatoes and top it with salsa. Egg whites contain only 17 calories, which is negligible compared to other foods.
23. Naturally Flavored Seltzer
Since you can’t have carbonated drinks because it adds calories and has no nutritive value, you can choose naturally flavored seltzer. It is a calorie free beverage and great for those who wants to lose weight really fast. Seltzer has fizzes like soda and comes in many flavours like green apple, cherry, pomegranate, vanilla and white chocolate. You can add some frozen fruit cubes made from pure fruit juice to add a kick.
You must be having hunger pangs frequently! Just have an entire cucumber to satiate your hunger. Slice them into chips and spice it up with pepper, rock salt and a dash of lemon. It is low calorie and prevents fluid retention. Since it is high on water content and has low sodium content, it is great for health.
25. Hot Sauce
You must have spicy and oily food is not good for health and must be avoided. However, recent research states, that hot sauce keeps your stomach full for a longer time and changes the pattern of metabolism. So add hot sauce to your low calorie dishes for the spicy kick. Who said healthy and low calorie food is not yummy!
Good news! Your favorite sea food is also low calorie. Each shrimp has 8 calories and it is an excellent source of lean protein. So you can have your shrimp mock tail at your heart’s content. You can also sauté your favourite veggies like mushroom and bell peppers and shrimp for lunch or dinner. Both vegetables and fruits keep your stomach full for a long time.