Did you wake up one morning and find that you couldn’t button your favorite jeans anymore? Has extra weight crept up on you so slowly that you didn’t realize it until you saw a photo of your former, slimmer self? If you abhor dieting, like most of us do, and don’t have time to get to the gym every other day, a few selected food choices could help move your scale in the right direction and you’ll hardly break a sweat.
Certain foods can help you slim down or maintain your weight while also packing your body with nutrients that aid in lowering cholesterol and blood pressure and preventing conditions such as heart disease,Type 2 diabetes and dementia.
Here are top 10 superfoods for weight loss.
1. Soy Protein
Protein is at the top of the list of foods that require more effort to digest. Regular consumption of soy protein will help your system digest proteins more effectively and promote weight loss. Soy protein also fuels your muscles to help you burn fat faster while toning your body up and giving you a more contoured physique. If you are serious about weight loss, the most important addition to your diet plan should be soy protein.
2. Brown Rice
Instead of eating polished white rice, opt for brown rice. Brown rice is low in calories and high in fiber content to keep you feeling full for longer time so you’ll eat less throughout the day. As little as one-half cup of brown rice provides healthy carbohydrates that boost metabolism and burn fat. Also, brown rice is one of the best sources of vitamins B and E, magnesium and iron which help regulate bowels, hunger and metabolism. Finally, it will reduce your risk of heart disease by decreasing cholesterol levels, blood pressure and the potential for blood clots to form.
3. Grapefruit
Studies have shown that eating half a grapefruit before each meal will help you shed extra pounds. Some believe the vitamin C present in grapefruit leads to weight loss, while others say the fruit naturally boosts metabolism. Tangy fruit like grapefruit also can lower insulin, a fat-storage hormone, and has very few calories. Grapefruit is also a good source of protein, is high in fiber and contains about 90% water. This helps fill you up so you eat less. Try eating half a grapefruit before breakfast and the other half before lunch to lose weight quickly.
4. Green Tea
There are many health benefits to be gained from drinking green tea instead of sweetened coffee or other beverages. First and most important, green tea can help bolster your metabolism and reduce your appetite. The caffeine in green tea helps the heart function properly and its antioxidants will increase the rate at which you burn fat and calories. For optimum health benefits, drink two cups of freshly brewed tea or concentrated green tea drinks each day.
5. Salmon
Cold-water fish like salmon is rich in omega-3 fatty acids, which may boost your body’s metabolism and help you burn fat faster. Omega-3 fatty acids also will improve your heart health, reduce depression, and prevent arthritis. Salmon and other cold-water fish are leaner than red meat, so you’ll take in less fat content. Try to eat two to three servings of salmon per week. You can try grilled or baked salmon dishes.
6. Eggs
To lose weight, eggs are good choice for the meal to start your day. Studies suggest that eggs contain an ingredient that can help cut down calories consumed during a meal. The protein in eggs will help you feel fuller for a longer period of time reducing the urge to eat frequently. Eggs are also preferred over a bagel breakfast to help keep your cholesterol at healthy levels. You can mix it up from day to day by boiling, scrambling, baking or frying your eggs.
7. Dark Chocolate
Many chocolate treats contribute to weight gain. But dark chocolate can actually help you lose weight. Dark chocolate with a high quantity of cocoa powder is rich in antioxidants that help in slimming down. A nibble of dark chocolate here and there also can slow down digestion so you feel full longer and eat less at your next meal. Studies also show that regular consumption of dark chocolate can revive your metabolism to burn more fat and calories.
8. Beans
Many varieties of beans can promote weight loss. For example, a cup of black beans contains a healthy amount of protein and fiber without any saturated fat often found in other protein sources, like red meat. Similarly, a cup of white beans contains fiber and healthy carbohydrates that boost metabolism and burn fat.
9. Berries
A wide variety of fruits, especially small berries, contain a large number of antioxidants and soluble fiber to aid in digestion. Also berries contain ample amounts of fiber that produce a feeling of fullness so you’ll stay satisfied longer, while improving digestion. Eating berries such as blueberries, blackberries and cranberries also promotes heart health and reduces the risk of Type 2 diabetes.
10. Oranges
Last, but certainly not the least, is the well-known superfood – oranges. The fruit aids weight loss due to its large amount of fiber and vitamin C that boost metabolism.
Fiber helps making you feel fuller for longer so that you not overeat and vitamin C helps burn fat. Plus, being low in calories, this superfood is a great addition to your daily diet.
In addition to including these superfoods in your diet, remember to drink eight to ten glasses of water daily when trying to lose weight.
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