With the world in and out of lockdown and many of us spending more time at home, weight gain concerns have been on the rise. If you have indulged in extra treats or time on the sofa, you need not fear! We have compiled a list of 7 of the best superfoods for weight loss to help you tame your lockdown tum.
What is a Superfood?
You will no doubt have heard the term “superfood” bounced around by health bloggers, nutritionists, and dieticians, but what exactly gives a food its super-status? While superfoods come from a variety of food groups, they all have one quality in common – high nutrient density!
Just one portion of any superfood will deliver a powerful number of nutrients, with impressive levels of antioxidants, proteins, omegas, minerals, and fibre. Nutrient-rich superfoods are also often low in calories, making them fantastic for boosting your metabolism.
On top of this, studies have also shown that superfoods with high-level antioxidant content can prevent heart disease and cancer while decreasing inflammation and boosting immune function. Each superfood has its own superpower, some are great for gut health, others are amazing for anti-aging. Today we are going to talk you through some of the best for supporting weight loss.
The Best Superfoods For Weight Loss
Of course, the first step to losing weight is to start eating a balanced diet free of unhealthy snacks, sugary sweets and high-calorie beverages. But many fantastic metabolism-boosting superfoods can help make the weight loss process even easier. We have selected 7 of the best superfoods for weight loss that can easily be incorporated into your diet.
1. Aronia Berries
While all berries are a great addition to a weight loss diet, Aronia berries are superior in nutritional value and antioxidant levels. Thanks to its mixture of anthocyanins, procyanidins and phenolic acid, the potent levels of antioxidants in this tiny berry can help reduce various health risks such as cancer, cardiovascular diseases, arthritis and various neurological diseases.
Studies have also shown that consuming Aronia berries may also be an effective treatment for metabolic syndrome, a condition that among other things causes inflammation and excess fat in the body. Thanks to their low calorie and fat content, Aronia berries can be eaten while preventing the body from storing too much fat – particularly around the stomach!
2. Green Tea
Green tea is one of the healthiest drinks on the planet, as the tea leaves contain many antioxidants and compounds that can benefit overall health and aid weight loss. Just one cup of green tea a day can boost the antioxidant levels in your bloodstream, one group of which is called catechins.
One type of catechin known as epigallocatechin gallate (EGCG) which can boost metabolism. EGCG increases the level of hormones in the body that promote the breakdown of fat cells. This fat is then released into the bloodstream and used as energy for muscle cells.
Broccoli like many other cruciferous vegetables such as kale and cauliflower, is a great food for losing weight. It is low in calories but very high in fibre, which aids weight loss by expanding with water absorption, making you feel fuller and slowing down your digestion. This makes it much easier to manage portion control, enabling you to eat less.
One cup of raw broccoli contains only 30 calories but can provide you with over 100% of your daily recommended intake of vitamin C and vitamin K. Broccoli is also a good source of calcium which has been shown to reduce the production of new fat cells while stimulating the breakdown of stored fat.
4. Sweet Potatoes
When trying to lose weight there is often the misconception that carbohydrates should be ignored to reach your goals. But carbs are still necessary to provide you with energy for various bodily functions. Sweet potatoes have a low GI ranking, meaning the carbohydrates they contain do not cause a high spike in glucose levels after consumption, so you do not have to worry about unhealthy sugar levels.
Sweet potatoes also contain helpful inflammation-fighting antioxidants such as zinc superoxide, catalase and sporamins. Unhealthy levels of inflammation can often lead to weight gain. Along with being energy-rich and high in dietary fiber, swapping out your normal fries for sweet potato instead is an easy, weight loss boosting hack!
Apples are made up of about 86% water, which makes them not only filling but lower in calorie density. Low calorie-dense foods promote fullness that leads to a reduction in calorie intake and overall weight loss.
One medium-sized apple also contains 4 grams of fibre – which is 16% of the recommended daily intake for women and 11% for men. Containing only around 95 calories this is a very high percentage of fibre for such low-calorie content. And as many studies have shown high fibre intake can significantly lower your risk of obesity.
Salmon is a fantastic source of protein, making it an excellent weight-controlling superfood. Protein-rich foods regulate the hormones in your body that control appetite, helping you to feel full. Eating high sources of protein such as salmon will also increase your metabolic rate.
Although salmon is known as a fatty fish, healthy fats such as omega-3 have been shown to assist weight loss and decrease belly fat in people who are overweight. As a source of protein, salmon is also quite low in calories, with a 3.5 ounce serving of wild salmon containing only 182 calories on average.
7. Red Chilli Peppers
Red chilli peppers such as Cayenne are highly concentrated sources of capsaicin, which increase the rate at which the body burns fat. They can also help reduce unhealthy cravings for sugary and fatty foods while curbing your appetite, making it easier to control your eating habits.
Adding spicy foods into your diet can also benefit weight loss. Capsaicin is also responsible for giving chilli peppers their heat. This heat can temporarily increase your heart rate and also cause you to sweat, meaning you burn more calories while you eat! This calorie-burning boost has also been shown to last even after your meal is finished.
To Wrap Up
While it is important to maintain a balanced diet when trying to lose weight, these 7 superfoods pack a powerful punch that can help you maintain a healthy weight while offering some amazing health benefits. Each one is low in calories while remaining nutrient-dense, meaning you can eat less while fueling your body with more goodness than ever before!
Check out our Aronia berry products to find easy ways to add this superberry into your healthy weight loss diet!