Experts say there are two basic categories of foods that can be considered “keeping it off superfoods” because they fill your tummy without piling on the calories: fruits and vegetables. And the nutrient that gives fruits and vegetables that ‘staying power?’ Fiber. So, if fruits and vegetables are the “keeping-it-off superfood groups,” fiber may well be the “keeping-it-off super-nutrient.” Protein is another super-nutrient. It’s becoming more scientifically accepted that protein may help to curb appetite. Protein also offers staying power, and can slightly boost your metabolism in the process. But it’s imperative that you choose your proteins wisely, because like all other foods, if you’re eating more than your body needs, it’ll show up on the scale as a gain, instead of a loss.
The following superfoods are smart, low-calorie choices that will benefit your weight loss efforts:
Green Tea –
Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. So indulge in either a hot cup or a nice tall iced glass of green tea.
BlueBerries
The antioxidants found in blueberries protect cells from damage and reduces the accumulation
of protein clumps associated with Alzheimer’s disease. This is because it changes the way
neurons in your brain communicate. The antioxidants also help remove unwanted fat.
Strawberries
Strawberries can help you keep your sweet tooth satisfied, help you burn fat and help you fight
cancer cells. This is because of the polyphenols, ellagitannins and phytochemicals contained
within them. Tip: add them to your fruit salad, yoghurt or morning oatmeal.
Broth- or tomato-based soup
Soups can help reduce hunger before meals and increase your feeling of fullness.
Low-calorie green salads
Having a low-calorie salad – which is not defined as one that’s loaded with croutons, high fat dressings, and cheese – as a first course can help you feel full, thereby reducing how much you eat with your main course. Wisely choose your ingredients, and its high fiber content can be the key to helping you fight cravings later in the day.
Yogurt
Including dairy products as part of your healthy diet may promote your weight loss efforts. Choosing a light yogurt may help you fight off hunger pangs due to its combination of protein and carbohydrate.
Grapefruit
A phytonutrient contained in grapefruit called lycopene helps decrease the risk of lung, bladder,
skin, stomach and prostate cancers as well as reduce the risk of heart disease. It also helps
lower cholesterol levels and reduce visceral belly fat.
Beans
A great combination of fiber and protein, beans help you feel full longer, which means they may work to curb your between-meal appetite.
Lentils
Lentils are a very cost effective food to buy. It is a good source of protein and fiber. It is also a
rich source of folate which is important for forming red blood cells and improves function of
nerve cells. The high fiber content also makes you feel fuller for longer.
Water
Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, or even in your cucumber. In addition to helping flush toxins from the body, it can also help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.
High-Fiber, Whole-Grain Cereal
Whole grains in general help boost fiber and the nutritional value of your meal. One of the easiest ways to give your daily diet a whole-grain boost is to have a bowl of higher-fiber whole-grain cereal as breakfast or a snack.