The 33 Healthiest Superfoods For Weight Loss

The 33 Healthiest Superfoods For Weight Loss

Dieting comes down to eating the best foods to help you meet your weight loss goals. However, no one wants to eat the same thing every day.

You want variety in your meals so you can continue to stay consistent with your diet. You need to eat superfoodsto ensure you lose weight and keep it off.

Here are 33 superfoods that build muscle, maintain long lasting energy, and provide you with healthy vitamins and nutrients to improve your memory and cognitive function.These superfoods can help prevent disease, improve your digestive function, prevent osteoporosis, and keep your skin healthy.

Best of all, all these superfoods will keep you slim!

more: 17 Home Remedies To Lose Belly Fat

33 Incredible SuperfoodsTo Help You Lose Weight

1.Oatmeal

Start your day off right with oatmeal for breakfast!

Oatmeal is rich in fiber, antioxidants and complex carbohydrates that will give you long lasting sustainable energy. The fiber will keep you full so you eat less food during the day. A cup of dry oatmeal has 4g of fiber.

Try mixing oatmeal with whey protein in a blender with fruit. Or just have the oatmeal with some skim milk and mix with berries, strawberries, and banana and flax seed.

more: The Tastiest Ways To Eat Oats To Lose Weight

Take The Quiz: Which Veggies Fight Abdominal Fat?

Click here to take our quick (and shockingly accurate) “Which Veggies Fight Abdominal Fat” Quiz right now and find out which unique veggies will shred abdominal fat…

2. Egg whites

Eggs are a natural source of protein that is timeless. Each egg carries as much as 7g of protein and full of nutrients such as vitamins, minerals and healthy cholesterol.

Tossing out the yolk makes this even leaner. Cook yourself an egg white omelet with plenty of vegetables.

3. Salmon

Fresh fish is not only delicious and satiating,it’s also full of protein and healthy fish oils to keep you fit and lean.

It improves your eyesight, replenishes your skin, and keeps your joints and bones strong.

Cook salmon over a grill and sauté with light low calorie sauce, and serve with a side of vegetables.

4. Black beans

If you are a vegetarian it is tough to get your recommended protein intake for the day.

Fortunately, one cup of black beans carries 15 grams of protein. This is a lean source and it can easily be mixed with salads or soups.

5. Greek Yogurt

Yogurt has bacteria that improves your gastrointestinal health and is ideal as a snack when you need to eat something quick.

Do not eat any yogurt with any added sugar. Instead get plain yogurt and mix it with berries, flax seed, and almonds.

more: Lose Weight Fast With This 1200 Calorie Meal Plan

6. Flax seed

This is a rich source of fiber, protein and omega-3 fats (the same in salmon).

Grind the flax seeds and mix it with your yogurt, or sprinkle it over a salad or any stewed vegetables to add some texture and healthy taste to your meal. Avoid flax oil since that does not contain any fiber.

7. Broccoli

Parents everywhere wanted us to eat our broccoli – and for good reasons!

Broccoli has large amounts of cancer-fighting phytochemicals, is rich in fiber and has low calories. You can never have too much broccoli!

If you find yourself getting sick of the taste, sprinkle lemon juice on top and serve with other delicious greens such as cauliflower, cabbage, garden cress, bok choy, and brussel sprouts.

8. Skim Milk

Skim milk contains 8g of protein, zero fat but plenty of Vitamin D and calcium to keep your bones healthy to prevent osteoporosis.

Plus, you can use drink milk with your breakfast, or even mix it in your oatmeal, protein shake, or yogurt. I like to mix skim milk with my protein shakes for a thicker consistency.

9. Coffee

Coffee drinkers rejoice! The caffeine in coffee works as an appetite suppressant which will decrease your caloric intake.

Caffeine will also increase your metabolism and help you burn fat during and after your workout. Plus, it makes you more alert and focused.

Tonight refrigerate your coffee so in the morning you can enjoy some iced coffee for a refreshing pick me up.

more: The 21 Best Foods For Fast Weight Loss

10. Brown Rice

You need carbohydrates, but it’s best to eat those that provide you with long lasting energy. Brown rice is an excellent source of complex carbohydrates.

A cup of brown rice contains 3.5g of fiber and 1.7 grams of Resistant Starch (a healthy carb that boosts metabolism and burns fat). Studies show that those who eat more resistant carbohydrates have greater weight loss.

If you find brown rice alone too bland, create a stir fry with lightly sautéed vegetables with tomato sauce and add it to salmon or chicken.

11. Pears

Fiber is a common theme of weight loss, and a pear contains approximately 6g of fiber. That’s more than in a cup of oatmeal or cup of brown rice.

Best of all, pears can be eaten alone as a snack, or mixed with yogurt, or added to a protein shake smoothie.

12. Quinoa

When it comes to double threats, no list is complete without quinoa. One cup of quinoa has a power packed punch of 5g of fiber and 8g of protein. This is more than brown rice or whole grain pasta.

Quinoa is an ideal substitute for vegetarians who want to eat a source of whole grain besides brown rice, oatmeal or bread. Quinoa is filled with vitamins, minerals and omega fats.

You can be sure that you’ll find the taste not only delicious, but that you will have more energy and be satiated from the rich fiber and protein. Eat this after a long workout to replenish your energy and restore the strength of your muscles.

If you are sick of oatmeal, eat quinoa porridge instead and mix with blue berries.

more: The Top 14 High Protein Foods To Eat Healthy

13. Grapefruit

The fruit has a unique taste that with wake up your taste buds!

In fact, this unique tangy fruit will also decrease your insulin (the hormone that stimulates fat storage) which in turn can lead to weight loss. It is full of fiber and water that can keep you satiated.

14. Grilled chicken

It is no surprise that athletes across the world have ripped physique. Chicken is king when it comes to weight loss and performance.

A 4oz serving of raw chicken breast contains 124 calories, with only 1.4g of fat, 0g carbohydrates and 26g of protein! If you love chicken, by all means eat chicken with every meal.

However, bland chicken can be dry and get boring. Personally, I like to grill it and likely sprinkle on lemon juice onto my chicken. Also, I eat my chicken with vegetables and a small tablespoon of barbeque sauce for zesty flavor.

15. Green tea

Just like the caffeine in coffee helps with weight loss, so does green tea. Green tea boosts your metabolism, keeps you alert, and focused.

As much as 5 cups of green tea a day could help you lose twice as much weight compared to not having green tea.

However, be mindful that caffeine is a diuretic so you will pee a lot more and need to increase your fluid intake.

16. Garbanzo beans

Here is another delicious variety of bean you can add to your dinner menu.

Make yourself a chickpea soup with vegetable broth and mix with plenty of vegetables. If you want added protein throw in some grilled chicken.

more: The Best 29 Snacks Under 100 Calories

17. Collard greens

A single serving of collard greens can give you as much as 7g of fiber and may cost you less than 10 calories.

Collard greens are full of anti-inflammatory benefits, provide cardiovascular support, and help detox your body. When you steam collard greens you can lose the nutritional benefit.

It is best to have them raw or slightly grilled. Add some spices to them to add to the flavor. Make these a staple for your diet to keep you full and healthy!

18. Lentils

Similar to black beans, lentils are an excellent source of protein and fiber to stabilize blood sugar levels.

Lentils are also rich in iron, which is particularly greater for menstruating women who lose iron from the blood loss. This is also great for pregnant women who have increased iron requirements for their child.

Mix together cooked lentils, with chopped sweet peppers and tomatoes to make a crunchy cold salad.

19. Almonds

When you want to snack, there is nothing wrong with eating a handful of almonds. ¼ cup of almonds contains 200 calories with about 5g protein and 5g fiber.

Almonds have been shown to help prevent heart disease and support brain function, and even maintain healthy skin. Purchase only raw almonds and avoid almonds that have extra salt.

more: 6 Fat Fighting Superfoods That Boost Your Metabolism

20. Apples

An apple a day keeps the doctor away. But really, an apple a day can keep the fat away.

Apples are a low energy density fruit that contains only 95 calories but plenty of water and fiber. Studies show that low energy density food like apples promote fullness and decreased food intake leading to weight loss.

Use apples as a snack and munch on them with almonds to get some added crunchiness to keep you satiated.

21. Bananas

A medium sized banana is rich in fiber, Vitamin C, and potassium. The potassium is great for athletes to prevent cramping.

Add bananas to porridge or oatmeal. Or throw in the lunch box to eat as a dessert.

22. Oranges

Yes, they delicious and don’t feel guilty about it. They only contain 60 calories but because of the fiber they will keep you full.

Instead of drinking orange juice, eat an orange to keep yourself satiated. Plus, when you have an orange you get to enjoy the full benefits of its rich vitamins without any additional sugar added to it.

Pack one orange a day and eat it at work when you want something sweet to eat.

23. Potatoes

Although these have more carbohydrates, they contain rich complex carbohydrates that are ideal when you are depleted of carbohydrates, such as after a long run or weightlifting session.

This is a healthier option than eating white bread, and will keep you fuller. After your next exhausting workout treat yourself to a sweet potato and stuff it with salmon and sprinkle with flax seed.

24. Avocado

Avocados contain oleic acid which is a type of monounsaturated fats (mufas) that may help suppress your hunger and help reduce the risk of stroke or heart disease.

Avocados can help manage your weight, fight chronic inflammation, keep your skin healthy, lower cholesterol, improve digestion, and enhance your cognitive ability.

However, limit your avocado intake to a quarter or half an avocado. Add avocado to your grilled turkey burger, harvest salad, soup, or mix with quinoa.

more: 36 Super Foods That Burn Fat

25. Blueberries

A cup of blueberries contains only 80 calories but has 4g of fiber, and a great source of Vitamin K, Vitamin C and high in antioxidants. Just what you want to eat.

These delicious berries may also lower cholesterol and blood pressure, and may improve insulin sensitivity and lower blood sugars in diabetics. Blueberries are indeed a superfood that is low in calories but high in nutrients and benefits!

Mix blueberries with anything you want. I enjoy mixing them with my protein shakes in the morning and mix them with my chicken salads along with crushed flax seed.

26. Dark chocolate

The flavonoid-rich dark chocolate can help dilate blood vessels which may decrease blood pressure. Furthermore, it has been shown to enhance moods (no surprise!).

Furthermore, dark chocolate has monounsaturated fats which may increase your metabolism. In small portions, dark chocolate can curb your craving throughout the week so that you avoid binging on salty, sweet, or calorie dense foods on your dieting journey.

Eat dark chocolate slowly and nibble on it. The longer it takes you to eat it, the more you will enjoy it so you don’t overeat.

27. Edamame

A cup of these delicious immature soybeans is packed with 15g protein, and 8g of fiber. Furthermore, they have a high folate and iron content.

Eat these without any salt. Best to have them with a little cayenne pepper for a flavorful burst in your mouth!

28. Pine nuts

Did you know you can eat 80 pine nuts and it is only 90 calories? Just like almonds, pine nuts have healthy monounsaturated fats to decrease your appetite and decrease your cholesterol.

Make your own trail mix with almonds and pine nuts. Just remember to have them raw without any added salt!

29. Strawberries

Just like blueberries, strawberries are an all-star food. One cup of strawberries contains your total Vitamin C content for the entire day!

Furthermore, strawberries have rich antioxidant benefits, boost your immune system and help promote healthy eyes. Furthermore, these are fruits that will fill you up and can be mixed with anything.

Try adding them to your oatmeal, salad, protein shake, or eat alone as a snack!

30. Spinach

Instead of eating a salad with lettuce, try spinach. Spinach is a healthy green with plenty of antioxidants, and vitamins that promote vision and bone healthy.

A cup of spinach gives you about 10% of your daily calcium requirement and is loaded with Vitamin K. The spinach will add a new flavor so that you do not get bored of salads.

Ultimately, this variety in salads will help you maintain consistency in your diet.

31. Hot peppers

Chili peppers like cayennes, jalapenos, and habaneros contain capsaicin,which may lower the risk of cardiovascular disease and may lower blood pressure. The capsaicin has been shown to decrease pain in arthritis.

When you diet you often eat bland foods. However, if you enjoy spicy foods, add hot peppers to your chicken, turkey, or salmon.

32. Lean Ground Turkey

Do not eat fat heavy ground beef, instead eat lean ground turkey. Best of all, you are eating protein rich food without any fat and without sacrificing taste.

When you have the leanest cuts of ground turkey you can make hamburgers, tacos, and burritos.

33. Whole grain pasta

Whole-grain pasta is a complex carbohydrate that is rich in long-lasting energy, vitamins and minerals. It contains a high source of fiber that helps you feel fuller so you eat less, and aids with digestion.

Eat whole grain pasta with plenty of vegetables, and mix with a lower calorie sauce. Be sure to limit your whole grain pasta portion to that the size of your hand. Most importantly, eat whole grain pasta with other healthy superfoods.

Dieting isn’t easy. But that doesn’t mean it can’t be delicious! Enjoy the variety of these superfoods and send us your own favorite recipes. Remember, getting a healthy body is 20% of what you do in the gym, and 80% of how you eat in the kitchen. So eat right to keep your waist tight!

Rajiv M Mallipudi, md, mhs is an internal medicine resident physician, personal trainer, athlete and author. He has over a decade of personal training experience and helped hundreds of clients of all levels achieve their weight loss and fitness goals. This inspired him to work as a clinical researcher at the nationally recognized, Johns Hopkins Hospital Weight Management Center. During medical school he and his classmates created the health and wellness organization, medfit, which provided personal training and nutrition counseling to the medical student body. In his spare time, Dr. Mallipudi enjoys playing ice hockey, dancing, and training for his next bodybuilding and powerlifting competitions. Dr. Mallipudi serves as a contributing writer for the Diet and Fitness sections.

Want to find out which unique veggies fight abdominal fat? Click here to take our quick (and shockingly accurate) “Which Veggies Fight Abdominal Fat” Quiz right now and find out which unique veggies will shred abdominal fat…

Take The Quiz: Which Veggies Fight Abdominal Fat?

20 comments… add one
  • tamara March 23, 2017, 9:31 pm

    i love posts like this, they keep me motivated and makes me feel i’m really on the right track.

  • zoya March 22, 2017, 4:00 pm

    i eat egg whites with wheat bread for breakfast and some tea also

  • irene March 22, 2017, 12:14 am

    i love green tea because of its antioxidant components

  • jackie March 16, 2017, 8:39 pm

    avocado is my number choice! i love it and its many health benefits

  • karla March 15, 2017, 7:17 pm

    greek yogurt is really nice and promoting weight loss is such a big bonus!

  • marly March 14, 2017, 7:09 pm

    i love munching on almonds. this keeps me from grabbing a bag of unhealthy chips

  • pearl March 13, 2017, 4:12 pm

    brown rice, quinoa, chicken breast and chia seeds are my tried & tested super foods

  • letizia March 9, 2017, 1:04 pm

    i love salmon and chicken. these are the proteins i cannot live without.

  • jessa March 8, 2017, 8:20 pm

    berries and oats are my favorite pairings

  • jessica March 7, 2017, 1:19 pm

    avocado is my superfood! lots and lots of benefits aside from weight loss

  • abigail March 6, 2017, 1:30 pm

    when i want to eat rice, i use brown rice and it’s been really effective. i just add any white lean meat and i’m good to go

  • sammy March 5, 2017, 11:45 pm

    good thing i’m not too picky w/ foods

  • carlie March 3, 2017, 2:30 pm

    i will try these and mix them together also. thanks for the great idea!

  • jonah March 1, 2017, 12:52 pm

    Avocado is really a superfood and i love it with my tacos, sushi, sandwich and shakes

  • georgina February 28, 2017, 4:51 pm

    as long as you go low on carbs & calories..and get enough proteins —the way it should be.

  • tiana February 27, 2017, 2:03 pm

    i always choose white meat over red meat so i stock up on chicken and turkey breast because this is way healthier

  • Leila February 22, 2017, 1:58 pm

    i always have chicken breast and egg whites in my diet and it works!

  • cassie February 20, 2017, 7:14 pm

    thsi is such an awesome guide and i will definitely make use of it. thnks!!

  • vanessa February 18, 2017, 2:51 am

    this article is great! very interesting & helpful contents, keep it up guys!

  • samantha February 16, 2017, 12:48 pm

    i like green tea an you’re right, it really is a superfood that promotes weight loss

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