Struggling to shed your unwanted belly flap and those unsolicited pounds without starving yourself out or following those insipid, fad diets? Do you know that to lose weight, you don’t necessarily need to eat less-you just need to eat smarter? Here are a few uber-delicious, super-healthy super foods that can spice up your diet while bringing you closer to your weight loss goals.
A scoop of guacamole is one of the best hunger-squashers that we know till date, which is why Avocados could potentially help us lose weight. Participants of a study who ate half a fresh avocado with lunch experienced a 40% decrease in appetite for hours afterwards. Avocados are abundant rich in mono and polyunsaturated fats, which enable them to keep your cholesterol levels in check and decrease risk for cardiovascular ailments when consumed in place of saturated or trans-fats. While Avocados are scrumptious on their own, why not slip a few slices in your tacos or sandwiches, whip up a nice guacamole dip, or just toss them to your salads. Avocados are low in calories, so you don’t have to feel guilty about enjoying them.
Hemp seeds are packed with omega-3 and omega-6 fats and magnesium, which enable them to keep your blood sugar levels in check. Furthermore, hemp seeds, hearts, or powder are one of the best protein sources for those on the vegan diet. Hemp seeds are also digested faster by your body than other seeds and nuts, and are a power-house of all nine essential amino acids that support prime muscle protein synthesis. About 2 to 3 tablespoons of this uber-healthy super food delivers about 11g of protein. Since protein is essential for fast weight loss, tossing a few scoops to your smoothie, yogurt, or salad can give your meal a muscle-building boost as well as help you shed a few pounds along the way!
Green Coffee Bean Extract
Ever since green coffee bean extract was touted as a “fat burner that helps you lose weight,” on a famous episode of “The Dr. Oz Show,” people cannot stop raving about the amazing superfood. Green coffee bean extract promotes weight loss by fighting your body’s fat absorption mechanism and helping the liver to metabolize fat. Green coffee is a rich source of Chlorogenic acid, a polyphenol antioxidant that reduces sugar absorption in the body and prevents blood sugar spikes after meals. A 22-week study conducted on 16 overweight adults, who were administred a dose of 350 mg of green coffee bean extract twice a day, shed weight faster than the placebo group.
There’s a reason blueberries have been granted the superfood status after all. These amazing berries are a rich source of anthocyanins and flavonoids which help protect us from obesity and cell damage, among a lot of other medical conditions. Fresh blueberries clock in at just 85 calories per cup, which make them an excellent snack option when the hunger pangs strike. They are loaded with vitamins A, C, and K, calcium, magnesium, phosphorus, and dietary fiber. Eat them raw, pureed, or frozen – these versatile berries should be included in your meals for maximum low-cal nutrition. Not to mention, these wonderful berries prevent insulin resistance, help lower your blood sugar levels, and curb hunger.
Some dieters avoid bananas altogether because they believe that it is going to bulk them up. On the other hand, science says that not eating bananas could be the very reason you are unable to lose weight! One large banana clocks in at just 121 calories, and is enough to keep you satiated and refuel your energy sources. Loaded with minerals, vitamins, and fiber, bananas are scientifically proven to improve insulin sensitivity, thereby keeping type 2 diabetes at bay. However, ripe bananas may elevate blood sugar levels in some cases, so it is best to consume ripe ones if you are diabetic.
These tiny seeds pack a whopping 10 grams of fiber per ounce, plus a good amount of magnesium and lots of other minerals. Their heightened fiber content is highly favorable to weight loss, since fiber helps regulate blood sugar and insulin levels, supports a healthy gut, curbs appetite, reduces calorie absorption, and induces a feeling of fullness for long. Not to mention, the plant-based omega-3s in chia seeds, called ALA, pack an anti-inflammatory punch. All the more reason to munch on chia pudding in the morning for a power-packed breakfast!
Hazelnuts don’t get their fair share of the limelight as much as peanuts and almonds, but munching on the nut can actually help you develop better eating habits. A study found that people who noshed on 30g (about two tablespoons) of hazelnuts a day for 12 weeks were better able to improve the quality of their diet without any adverse effects on their BMI. Science says that people who regularly snack on hazelnuts tend to eat less carbohydrates (which cause your body to retain more water), which eventually leads to faster weight loss.
Spirulina, a spiral-shaped bacterium, has carved quite a niche in the mainstream fitness market due to its high protein content. A tablespoon of protein-dense spirulina contains only 20 calories, but it is a rich source of fatty acids, calcium, polysaccharides that stimulate DNA repair, protein, water-soluble vitamins, iron, magnesium, potassium, beta-carotene, vitamin E, and a lot of other nutrients. A study found that three months of regular consumption of spirulina boosts weight loss and lowers blood pressure.