When it comes to defining what a superfood is, we mean any food that contains more nutrients than other foods.
Occasionally, it also includes food items that might have other non-essential ingredients that have other health benefits like antioxidants. In this article, we will be looking at the best superfoods in the market that you can consume daily to lose weight faster.
As we all know fruits are very rich in antioxidants and they rank very high in our list of superfoods that you can consume on a daily basis.
A step down from fruits and we have high fiber vegetables such as avocados, black beans, and broccoli.
Here are the superfoods that you can consume that will help you lose weight
1. Apples
Apples are quite rich in phytonutrients and antioxidants. These two help fight radicals in the body and they also pack a load of vitamins and fiber needed to keep your stomach full at all times.
They are quite important to the body in how they fight off radicals and reduce the incidence of chronic inflammation in adults.
Apples contain fiber which also help you reduce binge eating when watching TV or engaging a routine task that might be boring to you.
When you consume apples on a regular basis, you will be able to lose as much as a pound daily even if it's used as a dietary supplement alone.
There are other added benefits of apples. Apple helps restore the microbial balance that reduces the chronic inflammation which increases the risk of obesity and staves off overeating. Apples can also function a low-calorie swap.
You can also use it to fill up your fiber to prevent mindless snacking in the afternoon. Rather than buying cold beverages and sodas to snack on, you can snack on a large apple.
The high water content and amount of fiber that can keep you full until your next meal.
2. Bananas
A young woman buying fruits and vegetables at a weekly market. Healthy diet
Bananas are a lower-cal alternative to a typical convenience food that you would consume at a restaurant.
Replacing a number of potato chips in your diet with bananas can help you lose as much as 6 pounds in a year without making any other changes to your diet.
They are inexpensive and offer nutritional value if taken in moderation.
Due to the amount of chewing involves in fibrous foods like bananas, it makes you eat them slowly which allows you consume less and reduce the incidence of overeating.
3. Avocados
if you ever feel like eating more after having a full meal, then you need to eat more of avocado.
A study by the Nutrition Journal showed that participants who replaced their foods with avocados or added it to their meals had a decreased desire to snack between meals by over 40%.
Avocados also contain a monounsaturated fat content that plays a role in lowering elevated cholesterol levels in the body.
It's also a nutrient booster and a tough fighter against the free radicals that are destructive to your body.
4. Black beans
Black beans in a wooden spoon with cilantro and onions in the background
Beans are known to contain fiber and protein which are so important to the body. They keep you full and provide a slow release energy from complex carbohydrates.
Black beans contain both soluble and insoluble fiber needed to reduce low-density lipoprotein and reduce the absorption of cholesterol into the bloodstream.
When you eat black beans and produce gas from your anus, the gas is a byproduct of bacteria breaking down complex carbs into nitrogen and carbon dioxide in the intestine.
When you do add black beans to your diet, you have to add plenty of water as well so the extra fiber in the body can be plumped up as it prepares for excretion.
5. Blueberries
Blueberries are quite good for you as they are a combination of fiber and water and an excellent choice for slimming down and reducing appetite.
According to a study performed at the University of Michigan Cardiovascular Center, blueberries fight the risk of heart disease and metabolic syndrome.
They do this by making full use of their phytonutrient and flavonoid content which protects the body against degenerative diseases. They can also help burn belly fat by sparkling your get-lean genes and enhance your mental acuity at the same time.
6. Grapefruit
A study did a research on a group of obese patients and split them into four groups. They all had different supplements to consume daily over a 12 weeks period.
The group that was given grapefruit to drink lost the most weight, while others who were given other form of grapefruit capsule came after.
It's known for keeping you full longer and reducing the likelihood of mindless snacking. It's a great low-calorie substitution as you can substitute your dried fruit for slices of grapefruits.
Another reason why you should consider grapefruits is that it helps stabilize the blood sugar, thereby reducing insulin levels. When the body has low levels of insulin, it means it can efficiently use the food it consumes for energy rather than storing them as fat.
7. Broccoli
Broccoli is a great choice for weight loss due to the low amount of calories packed with essential nutrients and the build-up of fiber.
When you set out to lose weight, the first thing you want to do is to cut off extraneous calories from the sweets, snacks and high-calorie beverages that you consume on a regular basis.
Cutting down the portions you consume might be easy but getting the required serving and nutrients while reducing the portions might be more difficult. This is where Broccoli becomes invaluable.
With a high dose of fiber and the few calories per gram, you can consume large portions of broccoli while restricting your calorie intake. Broccoli also contains a lot of nutrients that supports weight loss such as vitamin C, calcium, and chromium which is essential for weight loss.
People who consume a high amount of vitamin C are more likely to weigh less than those who don't.
While calcium will help reduce the production of fat cells and stimulate the breakdown of stored fat in the body and prevents the absorption of dietary fats.
8. Kidney Beans
Kidney beans are another good source of fiber, folate, potassium, and manganese. Eating kidney beans can help the body reduce the risk of getting diseases such as cancer, heart disease and can also help reduce weight.
Fiber-rich foods are often low in energy density and this is to ensure it doesn't take up too much space in your stomach. Also, they tend to slow down the process of emptying your stomach so you feel full longer.
Kidney beans are also filling because they are a good source of protein.
It brings a certain level of fullness and satisfaction when you consume protein foods like this and it will help you snack less during the day thereby reducing the number of calories you consume.
While there are other protein sources that you can consume and get similar results such as legumes.
Legumes are quite as effective and are more important than a low-calorie diet that is high in fatty fish.
You can substitute kidney beans for other foods on your menu that are high in fat, calories and energy density.