Have you ever heard ofsuper cibo?
I guess so.
Do you also know what makes a food a super food?
Maybe not, then this article is what you've been looking for.
Despina Hyde, a registered dietitian at New York University Langone Medical Center, explains it perfectly: “Superfoods are foods loaded with of extra doses of vitamins and minerals that can help us ward off disease and live longer, healthier lives.”
Anotherarticle defines the word super food as: “A non-medical term popularized by the media to refer to foods that may have healthful properties such as reducing the risk of getting sick or improving any aspect of physical and emotional health.”
I have seen firsthand how essential these foods are to maintaining good health. These superfoods should be eaten throughout the week and as often as possible. In today's post, I list my favorite superfoods for weight loss and I'll give you an example of how to include them in your diet.
But before going on, I want to clarify that superfoods don't mean having to deal with a miracle.
Superfoods are not a quick fix and don't work when paired with a low-fat diet. For best results you need to eat superfoods with an ad hoc diet and exercise plan. Otherwise, you're just wasting your money.
Now that we understand what I'm going to talk about let's start with the fruit.
Le Apples are rich in antioxidants and phytonutrients that fight free radicals. They are also packed with vitamins and dietary fiber to keep you full.
In onestudy, non-smoking women aged 30-50 were Various supplements were assigned to each group of women: each group was adding 3 apples a day to their diet, 3 pears a day, or 3 oatmeal cookies a day.
Of course , the groups who had the addition of fruit in their diet lost an average of one kilo less than those who had the oatmeal biscuits.
I know that seems little to you but think of it as a long-term project: a one pound less in the long run helps tremendously.
My favorite way to eat apples is to dip them fresh in almond butter with a little cinnamon sprinkled on top. This gives me three superfoods in one snack.
Thebanana is perfect against depression and the feeling of nausea, it also serves to stabilize blood sugar levels between meals.
When it comes to losing weight, I like to eat a banana between meals, like between breakfast and lunch. This gives me the energy I need to be full enough already and also takes away my craving for sweets.
My favorite way to eat a banana is similar to the way I eat apples. Thinly slice the banana, add some almond butter, cinnamon, and a sprinkle of chia seeds to stave off hunger pangs and keep you feeling full.
The deep blue color that is characteristic ofblueberries already tells us that they are rich in antioxidants to ward off free radicals. And they are also great for weight loss.
Due to the combination of fiber and water found in blueberries, they are an excellent choice to help you lose weight.
I like to add blueberries to my smoothies, salads, or on top of my meal of oats.
4. Goji Berries
TheGoji Berriesmay not be as easy to find as other items on my list, but they are definitely worth the extra effort to find them.
These tiny berries help control appetite and blood sugar levels. They also contain a lot of fiber.
The key thing, in my opinion, is that they contain chromium, a mineral that helps control blood sugar levels and preserve lean muscle mass during weight loss.| ||208
Le bacche di Goji sono generalmente vendute come frutta secca quindi si possono mangiare nelle insalate.
If you can get past the super acidity of grapefruit, you'll be well on your way to rapid weight loss.
Onestudy examined 91 obese patients and divided them into four groups. One group was given a placebo, the second group a grapefruit capsule, one group received grapefruit juice and the last group ate fresh grapefruit. Participants ate their assigned tasks three times a day before each meal for 12 weeks.
The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second, and the capsule drinkers still lost some weight compared to the placebo drinkers.
If that's hard for you endure the tartness of fresh grapefruit slices, try blending them into your smoothie or even dropping a grapefruit slice into a glass of wine.
Pears are amazing for weight loss. Since pears average5.5grams of fiber they do nothing but keep our digestive systems moving. Fiber helps our body absorb nutrients and vitamins from all the other superfoods on our list.
If you're feeling a little constipated grab a juicy pear and enjoy.
7. Pomegranate seeds
In an article byLiveStrongit is written that the name pomegranate comes from the Latin and translates into 'apple without seeds'. Since apples are great for weight loss, it's no wonder pomegranate seeds are just as great.
This low-calorie option is a perfect snack.
I like to buy seeds and put them in greek yogurt.
Personally I love oranges but I hate orange juice. Most fruit juices today are so full of sugar that the real orange flavor is completely lost.
As far as weight loss, fiber and Vitamin C goOranges can't be beat.
I don't do anything very fancy with oranges, I just eat them and I'm already fine.
Now let's move on to the vegetables.
Avocados are another of my favorite foods . Once I learned about their powers, I was conquered.
Above all, I was struck the fact that avocados help you feel satisfied after a meal.
Do you ever have that feeling after eating of never being completely full after a full meal? Avocados could help you a lot in this.
Onestudy published in the Nutrition Journal on 26 healthy but overweight people asked them to replace others foods with avocado or simply add avocado to their meals.
Results showed that those who added fresh avocado to their lunches had a decreased desire to snack between meals by 40% over the course of three hours. The 28% also reported feeling full up to five hours later.
I like to add half an avocado to my smoothies, sandwiches, or salads .
10. Black Beans
The combination of fiber and protein makesbeans great. Not only are they healthy but they are full of energy.
I like to make black bean burritos with fresh salsa, avocado and rice.
Your mother was right when she told you to eat broccoli. According to an article on LiveStrong, “eating them a couple of times a week can reduce the number of calories you consume.”
This is music to my ears. Instead of severely restricting calories on some diets, you can add more nutrients and cut calories at the same time by eating broccoli.
I keep it simple with broccoli, very few times have I fried them. I also put them in salads.
12. Chili Chiles
Chili peppers are a heat punch that has been studied for its effect in helping burn calories. Capsaicin, or the 'heat' ofchili peppers, activates the brown fat in our bodies.
According to aarticle from CBS, the more brown the fat in your body, the more calories you lose.
Similar to beans,lentils are full of protein. In fact 150 grams can contain up to 18 g of protein for just over 200 calories.
Not only does this substantial amount of protein help build lean muscle mass to keep you leaner with a more toned appearance but it will also help cut calories.
I like to eat lentils in a cold mixed salad with quinoa, pomegranate seeds, and green onions.
All kinds ofbeans are very popular among vegetarians as a hearty meat replacement. Thanks to iron, protein, potassium and magnesium, you will be satisfied and protected from high cholesterol.
15. White kidney beans
According to onestudy, 25 participants received either a placebo or 1000 mg of white kidney bean extract twice daily over the course of four weeks . Participants who took the white bean extract lost on average twice as many as those who took the placebo.
If you're not sure how to use white beans, I recommend adding them to a soup of simple chicken.
Il Cabbage has an impressive number of antioxidants.
These antioxidants may help fight certain types of cancer but how do we use cabbage in our diet?
150 grams of cabbage are only 33 calories, but it's a superfood because it's full of vitamins and minerals.
I like to add it to smoothies or salads.
500 grams of raw spinach provide 2.9g of protein for only 23 calories.
According to researchers from the University in Lund, Sweden, participants who consumed an extract of spinach, which contains potent thylakoids, showed an increase in weight loss of about 43%.
Let's move on to the seeds now.
Le Almonds are ideal for weight loss.
Perfect for a boost of omega-3, fiber and protein. Always carry a handful in your purse.
19. Almond butter
As I said before, it's perfect on bananas and apples or even a slice of whole grain bread.
Much better almond butter than peanut butter , healthier.
20. Chia seeds
These tiny black seeds are impressive.
When consumed chia seeds they expand and create a gel-like substance in the stomach, which leaves you feeling full.
I add chia seeds to my smoothies and salads.
Flaxseeds, like chia seeds, are perfect for achieving that feeling of fullness.
The easiest way to eat flaxseeds is by mixing them in smoothies.
22. Pine nuts
According toMercola, in pine nuts there are high quantities of cholecystokinin, a hormone that suppresses appetite.
Furthermore , the healthy mix of protein, iron and monounsaturated fat also gives you an energy boost.
LiveStrong points out that: “A diet rich in pistachios is immediately linked to weight loss although eating too many is bad for you”.
To avoid To overeat, we recommend saving a portion instead of consuming straight from the bag.
Let's move on to the starches.
Oatmeal is not just for breakfast, it's a great snack.
I know it may not sound tasty at first but trust me it's a perfect meal because filling and not caloric at all.
L’Barley is perfect for controlling blood sugar spikes, just like bananas and goji berries.
L’orzo può essere cucinato come la quinoa e utilizzato come base con una varietà di condimenti deliziosi.
Similar to rice, quinoa is a low-calorie option full of protein and fiber.
Let's move on to the essential proteins.
100 grams of salmon has 155 calories, 22 grams of protein and 7 grams of fat making salmon the perfect choice for a healthy dinner.
With sardines you will get 7 grams of protein for a mere 59 calories. Plus, you'll also enjoy a healthy dose of omega-3 fatty acids, which are always great.
Let's move on to two extra superfoods.
29. Avocado oil
Using it as a salad dressing you will be extremely satisfied because it has all the properties and characteristics of the avocado itself.
Control insulin levels
Speed up your metabolism
Decrease blood sugar spikes
Help burn belly fat
Satiating the appetite
Lowering Cholesterol Levels
You may be a little confused by all these foods but let's face it: we are here to feel good and feeling good means eating healthy foods and being happy.
So read on , comment.
And which of these foods do you prefer?