Superfoods for weight loss are not a myth, rather studies do suggest that adding some fruits can help you lose weight or maintain your overall health.
The term superfood is a marketing term rather than a medical term.
It combines all the nutrient-rich foods that are beneficial for your body, however, it is important to know that no single food holds the key to good health or weight loss.
You can incorporate these foods into your diet plan and use them with regular exercise.
According to the American Diabetes Association ADA, there is no definition for superfoods.
However, people often classify many foods as superfoods that contain high values of the following:
Vitamins: These are substances that your body needs to function properly.
These include vitamins A, C, E, K, and B like thiamin, niacin, riboflavin, etc.
Minerals: They contain essential elements like calcium, magnesium, iron, and zinc.
Antioxidants: Helps to protect against damage from free radicals.
Free radicals play a role in the development of chronic or ongoing diseases.
Examples are Vitamin A, Vitamin C, Vitamin E, and selenium.
Fiber: Nondigestable parts of carbohydrates, like fruits, vegetables, and whole grains.
Moreover, they help with cholesterol management, bowel regulation and promote a feeling of fullness.
Healthy Fats: Fats are beneficial for body functions and to maintain hormonal balance.
These fats include omega 3 fats and nonsaturated fats.
Phytonutrients: Present in plants and give fruits and vegetables vivid colors.
According to ADA, these foods are beneficial for your overall health and can help to prevent diseases.
Eating these foods alone will not help, therefore, it is important to add a number of them to your diet, according to American HEarg Association AHA.
Do They Actually Help in Weight Loss
According to the Centers for Disease Control and Prevention CDC, adding certain foods to your overall diet helps to aid weight loss.
Many people classify them as superfoods because they have several nutrients in them.
In addition to these, CDC recommends adding eggs and lean meat to your diet, and avoid high salt, sugar, and saturated fat.
Sometimes when people try calorie deficit diets like the keto diet or intermittent fasting diet plans, they may abandon their efforts after some time.
This is because of the increase in hunger and deprivation from necessary food.
That is why many doctors and nutritionists recommend mindful eating.
Moreover, according to CDC, the key to sustaining weight management involves eating food that is rich in nutrition as well as low in calories.
A study in 2014 suggests that eating nutritious foods that satisfy your appetite is an important strategy for long-term weight management.
To put it in simple words, rather than following a strict diet plan, optimal weight loss will likely involve adapting lifestyle changes that have long-term benefits.
15 Superfoods for Weight Loss
Superfoods are rich in nutrition that have major health benefits.
However, other than promoting overall health, they provide your body with essential antioxidants, vitamins, and micronutrients that enhance weight loss.
Here are 15 superfoods for weight loss along with scientific evidence.
Not only they are popular but they also contain many nutrients in them,
Apples are full of antioxidants along with essential micronutrients like Vitamin C and Potassium.
They also contain fiber, Pectin, and according to studies, it helps to reduce food intake and increase weight loss.
Moreover, studies suggest that including apples in your daily routine can promote weight loss and improve your overall health.
You can enjoy apples in their whole form, a high-fiber snack.
You can eat them with peanut butter, cream cheese, or yogurt dip.
A leafy green vegetable, that is originally from ancient Persia.
Moreover, it contains Thylakoids, which are a type of plant compound that can help delay fat digestion and reduce hunger and cravings.
They are low in calories and high in fiber, Vitamin C and A, and iron.
In addition to using them in salads, you can use them along with stir-fries, soups, smoothies, or pasta.
This not only brings an extra color to your meal but also micronutrients.
A leafy green vegetable, that is popular for its health-promoting properties and is one of the superfoods for weight loss.
It is a great source of antioxidants and key nutrients like manganese, Vitamin C and Vitamin K.
Moreover, kale is a low-calorie and high fiber vegetable that moves slowly through your digestive tract and keeps you feeling fuller.
This also aids in weight loss.
You can add kale to your salads, saute it with garlic for an easy side dish or add it to your smoothies or pasta.
Berries that include strawberries, blueberries, and blackberries are not only vibrant but also flavorful and highly nutritious.
For instance, blueberries are rich in fiber and Vitamin C and K.
Moreover, they also satisfy your sweet tooth while providing fewer calories than other snacks.
You can use them in smoothies or as a topping for your yogurt or oatmeal.
They also make an excellent snack either in simple or in combination with others in fruit salads.
Broccoli is a superfood with a lot of nutrients and an excellent addition to your diet.
Moreover, it is a great source of fiber and micronutrients like Vitamin C, folate, potassium, and manganese.
A number of studies show that increasing your intake of cruciferous vegetables like broccoli can help prevent weight gain over time.
Adding a bit of broccoli to lemon juice or parmesan is a healthy way of eating this vegetable.
You can also add it to your salads, casseroles, quiches, or pasta to take full advantage of their nutritious value.
6# Chia Seeds
These contain important nutrients, including Omega 3 fatty acids, calcium, magnesium, and manganese.
They also contain soluble fibers that absorb water and form a gel in your digestive system.
Moreover, research suggests that consuming this fiber can help in weight loss and body fat loss.
Chia seeds are high in proteins which help to reduce hunger and regulate your appetite.
You can sprinkle them on your smoothies, yogurts, or oat bowels to enhance their flavor.
Eggs are nutritious, delicious, and simple to prepare.
They contain essential vitamins and minerals in each serving and include selenium, Vitamin B12, riboflavin, and phosphorus.
Moreover, they contain proteins that help to promote the feeling of fullness and boost weight loss.
Hard-boiled eggs can be used with salt and pepper or with a bit of hot sauce.
You can also enjoy them in omelets, quiches, breakfast burritos, and stir-fries.
Avocados are popular for their unique taste as well as their rich nutritious value.
They are high in potassium, folate, and Vitamin C and K.
Although they are calorie-dense foods, they have a large amount of fiber and heart-healthy unsaturated fats which helps to keep you full between meals.
Therefore, they help you lose weight.
They can bring a creamy texture and rich flavor to your toast, salad soups, or scrambled eggs.
Moreover, they make an excellent addition to sauces and dips like guacamole, hummus, and salsa.
9# Sweet Potatoes
Sweet Potatoes are vibrant and delicious. Moreover, they are rich in nutrition.
They contain antioxidants along with Vitamin A and C, manganese, and Vitamin B.
What is more interesting is that they are high in fiber which slows down your stomach emptying to boost weight loss and fat loss.
You can bake them, mash them, or boil them and enjoy them as a snack or side dish.
10# Bell Peppers
Sweet peppers are also known as bell peppers contain nutritions and are available in a variety of colors.
They are rich in fiber and boost an array of other nutrients like Vitamin C, Vitamin B6, and potassium.
They have high water content in them, low in calories, and can replace other ingredients to decrease your calorie intake and support weight loss.
You can add them to hummus, or yogurt dip for quick and easy low-calorie snacks.
Moreover dicing them and adding them to soups, salads or stir-fries can help brighten your dishes.
Walnuts are tree nuts and contain healthy nutrients,
With being rich in omega 3 fatty acids, and contains concentrated amounts of Vitamin E, folate, and copper.
Although they have relatively high-calorie content, studies show that the body absorbs about 21% fewer calories from walnuts.
Moreover, they tend to reduce hunger and appetite which are beneficial for long-term weight loss.
Walnuts are great for adding a healthy crunch to salads, cereals, oatmeal, or yogurt.
You can also season them and toast them for a tasty, and filling snack.
Whole grain oats are a breakfast staple and popular among many.
They are a good source of fiber, manganese, phosphorus, copper, and protein.
They contain plentiful protein and fiber and are beneficial in weight management and appetite control according to many studies.
You can enjoy them in yogurt, smoothies, porridge, or baked goods.
Tomatoes are flavored and a great addition to a weight loss plan and is one of the superfoods for weight loss.
They are packed with antioxidants along with vitamins and minerals including Vitamin C and K and potassium.
Because they have high water content, they are low in calories which helps in long-term weight loss.
You can add them in salads, wraps, and sandwiches along with soups, sauces, salsa, and jams.
14# Green Tea
Green tea is a source of disease-fighting polyphenols and antioxidants.
It is rich in antioxidants in particular, like quercetin, chlorogenic acid, and theogallin.
Moreover, it is also rich in epigallocatechin gallate EGCG which is an antioxidant.
It helps to reduce weight, boost metabolism and reduce belly fat when you take it in a high dose.
You can brew green tea and add lemon, honey, or ginger for some extra flavor.
A fatty fish that is high in nutritious value and is one of the superfoods for weight loss.
it not only contain omega 3 fatty acids but is a rich source of Vitamin B, selenium, and potassium.
It is one of the best sources of protein which helps to manage appetite and enhance your feeling of fullness.
You can either bake it, smear it, or grill it with your choice of herbs, veggies, and whole grains for a healthy and wholesome meal.
The Bottom Line
Superfoods aids in weight loss according to many studies.
These not only contain proteins and minerals but also micronutrients, vitamins, and fiber that promote weight loss and suppress appetite.
You can add them to your daily routine as well as pair them with other nutrient-dense ingredients.