7 Superfoods for Weight Loss to Include in your Daily Diet
To lose weight naturally, you need to eat more superfoods. Yes, you read it right, you need to eat more to lose weight!
There are many superfoods found in the supermarket or found naturally which may help you to burn fat and lose weight.
In this blog, I’ll share with you some of the best superfoods that I know of to help you with your weight problem!
These foods are highly powerful in reducing weight if consumed regularly as a part of your daily diet.
Cruciferous vegetables include green vegetables like kale, broccoli, cauliflower, cabbage and Brussels sprouts. They are high in antioxidants and like other vegetables, they also increase fiber and decrease energy density.
Cruciferous vegetables provide few calories. Reducing the number of calories you eat is very crucial when you are trying to lose fat.
Remember that eating more calories than your daily calorie requirements will always make you gain fat, no matter where the calories come from.
For example: One cup of chopped broccoli provides 41 calories to your body. You could eat 10 cups of chopped broccoli and only consume 410 calories, which would total less than 25% of your daily need for calories, based on a 2,000- 2 ,100 calorie diet.
Cruciferous vegetables are not as high in protein as animal foods, but they’re high compared to most vegetables. A mixture of protein, fiber & low energy density turns cruciferous vegetables into the best and perfect food to include in your meals if you need to lose weight.
Chicken breast is one of the best sources of protein for weight loss. Depending on how you cook it, you could significantly reduce fat from this white meat.
For example, eating grilled chicken breast can help you fill up without the extra calories. A 3-ounce portion of a skinless and boneless chicken breast provides just 102 calories. Avoid fried chicken because it contains more calories and unhealthy fats. A five-ounce serving of chicken breast only contains 182 calories. For taking in less than 200 calories, you’ll be getting 40 grams of protein and 2.5 grams of fat. Every gram of protein has 4 calories, and every gram of fat has 9 calories.
Not only can eating chicken breast help you reduce pounds, but it has positive effects on body composition. Researchers have found that boosting dietary protein decreases total body fat and abdominal (belly) fat. It also helps increase lean body mass and your body’s energy expenditure during periods of weight maintenance and weight loss.
If you want to burn fat, try including skinless chicken breasts into your diet. Grilled chicken breast can also be included in any effective weight-loss meal plan.
Boiled potatoes are one of my favorite foods for weight loss. They have several properties that make them a suitable food, not only for weight loss but also for maintaining optimal health. They contain an amazing diverse range of nutrients.
Potatoes are particularly high in potassium which play an important role in blood pressure control. However, most people don’t get enough of potassium from their daily diet.
If you boil the potatoes and let them to cool for a while, you will be able to get large amounts of resistant starch from them.
Boiled potatoes contain resistant starch, a fiber-like substance that has many health benefits… including weight loss. Also try boiling other root vegetables like sweet potatoes and turnips.
Any fish can help you improve your health and help you with weight loss. Tuna is another good example of a weight loss food which is a low-calorie, high protein food. It will satisfy your hunger and prevent your cravings for high fat, high calorie foods, or sugary foods.
Tuna is a low-calorie food, which is beneficial when you’re trying to lose weight. 3 ounces of canned light tuna packed in water contains only 72 or73 calories.
It is a lean fish… so there isn’t much fat in it. Tuna is popular among people like bodybuilders & fitness models who are on a calorie restrictive diet. It’s a great way to keep protein high, with total calories and low fat.
If you’re trying to focus for protein intake, then make sure to choose tuna canned in water and not oil.
Eggs are not harmful for your blood cholesterol as it was previously thought. Research shows that egg yolks do not affect blood cholesterol or cause heart attacks. Whole eggs are higher in protein and food value. They contain healthy fats and you can feel full with a very low amount of calories.
Also, another great thing about the yolk is it’s a great source of healthy calories. The micro nutrients help regulate your hunger, keeping you full and satisfied during the day, thus eventually causing you to eat less calories overall. The healthy fat in the yolks also has a good effect on your body’s fat burning hormones.
Overall, eating whole eggs helps you reduce weight by providing extra calories from the yolks and will actually help you burn more calories rather than just eating egg whites.
Eating eggs for breakfast, instead of bagels, increases satisfaction and makes you eat less for the next 36 hours.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet.
1. Cruciferous Vegetables
Cruciferous vegetables include green vegetables like kale, broccoli, cauliflower, cabbage and Brussels sprouts. They are high in antioxidants and like other vegetables, they also increase fiber and decrease energy density.
Cruciferous vegetables provide few calories. Reducing the number of calories you eat is very crucial when you are trying to lose fat.
Remember that eating more calories than your daily calorie requirements will always make you gain fat, no matter where the calories come from.
For example: One cup of chopped broccoli provides 41 calories to your body. You could eat 10 cups of chopped broccoli and only consume 410 calories, which would total less than 25% of your daily need for calories, based on a 2,000- 2 ,100 calorie diet.
Cruciferous vegetables are not as high in protein as animal foods, but they’re high compared to most vegetables. A mixture of protein, fiber & low energy density turns cruciferous vegetables into the best and perfect food to include in your meals if you need to lose weight.
2. Chicken Breast
Chicken breast is one of the best sources of protein for weight loss. Depending on how you cook it, you could significantly reduce fat from this white meat.
For example, eating grilled chicken breast can help you fill up without the extra calories. A 3-ounce portion of a skinless and boneless chicken breast provides just 102 calories. Avoid fried chicken because it contains more calories and unhealthy fats. A five-ounce serving of chicken breast only contains 182 calories. For taking in less than 200 calories, you’ll be getting 40 grams of protein and 2.5 grams of fat. Every gram of protein has 4 calories, and every gram of fat has 9 calories.
Not only can eating chicken breast help you reduce pounds, but it has positive effects on body composition. Researchers have found that boosting dietary protein decreases total body fat and abdominal (belly) fat. It also helps increase lean body mass and your body’s energy expenditure during periods of weight maintenance and weight loss.
If you want to burn fat, try including skinless chicken breasts into your diet. Grilled chicken breast can also be included in any effective weight-loss meal plan.
3. Boiled Potatoes
Boiled potatoes are one of my favorite foods for weight loss. They have several properties that make them a suitable food, not only for weight loss but also for maintaining optimal health. They contain an amazing diverse range of nutrients.
Potatoes are particularly high in potassium which play an important role in blood pressure control. However, most people don’t get enough of potassium from their daily diet.
If you boil the potatoes and let them to cool for a while, you will be able to get large amounts of resistant starch from them.
Boiled potatoes contain resistant starch, a fiber-like substance that has many health benefits… including weight loss. Also try boiling other root vegetables like sweet potatoes and turnips.
4. Tuna
Any fish can help you improve your health and help you with weight loss. Tuna is another good example of a weight loss food which is a low-calorie, high protein food. It will satisfy your hunger and prevent your cravings for high fat, high calorie foods, or sugary foods.
Tuna is a low-calorie food, which is beneficial when you’re trying to lose weight. 3 ounces of canned light tuna packed in water contains only 72 or73 calories.
It is a lean fish… so there isn’t much fat in it. Tuna is popular among people like bodybuilders & fitness models who are on a calorie restrictive diet. It’s a great way to keep protein high, with total calories and low fat.
If you’re trying to focus for protein intake, then make sure to choose tuna canned in water and not oil.
5. Chili Peppers
Using chili peppers in your meal may be a useful way to lose weight. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning. This substance is even a common ingredient in many commercial weight loss supplements. Eating 1 gram of red chili pepper reduces your desire for more food and increases fat burning.6. Whole Eggs
Eggs are not harmful for your blood cholesterol as it was previously thought. Research shows that egg yolks do not affect blood cholesterol or cause heart attacks. Whole eggs are higher in protein and food value. They contain healthy fats and you can feel full with a very low amount of calories.
Also, another great thing about the yolk is it’s a great source of healthy calories. The micro nutrients help regulate your hunger, keeping you full and satisfied during the day, thus eventually causing you to eat less calories overall. The healthy fat in the yolks also has a good effect on your body’s fat burning hormones.
Overall, eating whole eggs helps you reduce weight by providing extra calories from the yolks and will actually help you burn more calories rather than just eating egg whites.
Eating eggs for breakfast, instead of bagels, increases satisfaction and makes you eat less for the next 36 hours.
Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet.
7. Grapefruit
I’d like to end this article with a superfood powerhouse. People have been using grapefruit to lose weight for years because it works. It's also easy to include grapefruit as a part of your daily diet. You can steadily lose weight just by eating grapefruit. Eating grapefruit can help you lose weight because it's high in fiber, it’s low in calorie, and it can boost weight loss functions. So… eating grapefruit about a half hour before some of your everyday meals may help you feel more satiated and eat fewer overall calories. P.S: Did you know that strengthening your immune system can prevent weight gain? There has been some powerful research to show a correlation between a healthy immune system and a healthy body weight. Read about it by clicking here.Related Articles and Resources:
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