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Best Superfoods for Weight Loss

Best Superfoods for Weight Loss

By Sarah Klein

May 29, 2017

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Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

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Slimming superfoods

Make sure that you include plenty of superfoods in your diet such as avocado, beans, and broccoli, if you want to lose weight. Watch this video for the complete list of 10 superfoods to eat for weight loss.

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Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

Try this recipe: Spiced Black Bean Hummus With Marinated Peaches

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Oats

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Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Try this recipe: Dark Chocolate and Oat Clusters

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Avocados

Here are a few creative ways you can use the superfood.

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Salmon

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Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

Try this recipe: Pan-Grilled Salmon With Pineapple Salsa

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Blueberries

There’s a smoothie bar inside practically every high-end gym, but that doesn’t mean all smoothies are healthy.

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Broccoli

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Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

Try this recipe: Broccoli Salad With Sesame Dressing and Cashews

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Brown rice

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Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

Try this recipe: Wild Salmon and Brown Rice Bowl

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Pears

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Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

Try this recipe: Warm Pear With Cinnamon Ricotta

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Wine

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Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes.

Try these: Best Bargain Bottles of Wine

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Grapefruit

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Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.

Try this recipe: Ginger-Citrus Fruit Salad

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Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

Try this recipe: Red Bean and Poblano Chili

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Almonds

The star of the bowl, acai, is a superfood that’s bursting with antioxidants, and may also have weight loss and anti-aging benefits.

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Green tea

For a quick metabolism boost, blend up this calorie-burning green tea smoothie. It's richer and more filling than a cup of hot green tea. Plus, it's flavored with tasty ingredients like lemon, agave nectar, and cayenne pepper. Get the recipe: Spiced Green Tea Smoothie

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Lentils

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Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Try this recipe: Gingery Lentil Soup

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Bananas

While it’s certainly tempting to pick up a premade smoothie at the grocery store or snag a fruity drink from the juice cart near your office, beware: these beverages often contain tons of added sugars, which can negate your healthy-eating goals.

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Eggs

Yes, it is possible to make a good-for-you eggs Benny—and it still tastes delicious.

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Dark chocolate

Bethenny Frankel shared this festive, no-bake holiday treat with us, and we can’t thank her enough. It’s easy to make and won’t leave you feeling sluggish and bloated from a sugar overload.The combination of dark chocolate, crushed candy canes, and mint extract makes for a sweet but low-calorie dessert that will satisfy your sweet tooth and help keep you away from the pie table.Another bonus? It’s super easy to make – just melt antioxidant-rich dark chocolate chips, add in a bunch of crushed candy canes and mint extract, and throw it in the refrigerator. In no time at all, you’ll have a family-friendly treat that you can bring to any holiday party. Watch the video to see how to make it.

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Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

Try this recipe: Blood Orange and Duck Confit Salad

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Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

Try this recipe: Two-Potato Salad With Mustard-Chive Dressing

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Pine nuts

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Nut lovers don't have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

Try this recipe: Sautéed Brussels Sprouts With Parmesan and Pine Nuts

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White beans

Here's a recipe that will boost the nutrition factor in your family's weekly pasta dinner. The zucchini will add texture and color, while keeping the calories low. And the beans sneak in extra protein, iron, and dietary fiber, to keep you fuller longer. Final bonus? You won't be slaving over the stovetop long. In this recipe, just sauté white beans together with zucchini and toss with cooked pasta. Done! Serve it hot or chill it and pack it up for a picnic. Watch the video to learn the recipe.

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Cheese

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Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

Try this recipe: Olive–Goat Cheese Bruschetta

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Low-fat milk

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The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

Try this recipe: Very Chocolate Milk Shake

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Garbanzo beans

Want to try a savory, protein-packed version of one of your favorite breakfast treats? These chickpea waffles should do the trick!

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Pearl barley

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This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

Try this recipe: Spicy Sausage, Barley, and Mushroom Stew

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Quinoa

If you’re looking to add more superfoods to your diet, this quinoa, kale, and avocado bowl is the tastiest way to do it. Thanks to all the healthy ingredients, this dish delivers major nutrients (and flavor, too).

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Plantains

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A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Try this recipe: Honey-Lime Plantains

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Hot peppers

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Hot peppers get their spicy kick from a compound called capsaicin. And the same compound is responsible for heating up your insides, causing your body to burn extra calories. It’s really easy to incorporate hot peppers into your diet: Eat it raw, cooked, dried, or in powdered form. And when in doubt, throw some cayenne or hot sauce onto your meal!

RELATED: Is It Dangerous to Eat Really Hot Peppers?

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Collard greens

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One serving of collard greens boasts your entire daily recommended amount of vitamins A and K, along with 7.6 grams of fiber. Plus it only cost you a mere 6 calories. Between the low-cals and belly-filling fiber content, collard greens and other leafy greens are an ideal option when you’re looking to stay healthy or slim down.

RELATED: The Most Important Foods to Buy Organic

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Coffee

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By now, you probably know that coffee can help curb your appetite. But did you also know it can boost your metabolism? Since coffee contains the antioxidant chlorogenic acid (CGA), it can actually increase your body’s use of fat for energy. Research has additionally shown that CGA can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal.

RELATED: Why Hot Coffee Might Be Healthier Than Cold Brew

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