Are there really something like Superfoods for Weight Loss! May be yes. The foods that boost metabolism or help you stay filled for longer can be such foods for weight loss!
Majority of the population finds itself struggling with weight management and adopt various ways of weight loss. The results differ in different people, sometimes despite similar efforts. This is due to different metabolism of each body. Hence, it is rather important to understand what is meant by metabolism and how it affects weight loss.
Metabolism and Weight Loss- The Relation
Metabolism can be defined as a complex biochemical process in which the body gets calories from the food consumed by you and combines oxygen with it to produce energy. The energy thus produced is essential to sustain your body and carry out its various functions such as breathing, blood circulation, digestion of food, repair and growth of cells and maintaining balance of hormones. Here one more factor is in work- your BMR or the Basal Metabolic Rate. BMR is the rate at which the calories are converted in to energy by your body. In simple words, the process of metabolism provides fuel to your body so that you may carry out day to day functions effectively. How efficiently your body uses released energy also depends upon your metabolism and BMR.
This metabolic rate differs in each person. Some people burn lesser calories as compared to others. This in turn depends upon many factors that affect metabolism such as body muscles, age, sex etc. For example, a lean person having more muscle may have higher metabolic rate even when resting. Such a person will naturally end up burning more calories than some other people who do not have much muscles. Metabolic rate is also determined by the sex and age of a person. As compared to women, men can lose weight faster and easily as they have more muscles. As a person ages, flexibility is lost and hence it becomes difficult to burn calories. So the metabolic rate of an aged person is sluggish for obvious reasons. It can be said that on an average, metabolism of any person will decline around 5% to 10% every ten years.
How to Boost Metabolism for Faster Weight Loss?
For people who have sluggish metabolism, small lifestyle changes offer wonderful results. Regular exercise helps in building up the BMR. Talking about exercise for weight loss, running and walking are beneficial but nothing compares strength training. Strength training builds up your lean muscle and help you lose fat. Metabolism gets boosted significantly in the process. Foods too affect your metabolism. Some foods boost it and some others make your metabolism go slow. Here we will talk about such foods that will help boost your metabolism and thus make you lose weight. Such foods can be called ‘Superfoods for weight loss’!
Top 16 Superfoods for Weight Loss
As said earlier too, a major role is played by foods that you consume when it comes to boosting metabolism. They help in improving the metabolic functions and energy levels. Here is the list of such superfoods that you must include in your diet if you want to lose weight!
1. Dairy for Weight Loss
As against popular myth, dairy products like yogurt, milk and cottage cheese etc. can help you lose weight. Plain yogurt is very rich in probiotics, keeps you cool and aids in digestion. Better digestion means no deposits of toxins and fat in your body. A rich source of calcium, milk must be a part of your regular diet. When calcium is taken regularly, body’s fat gets metabolized efficiently. Cottage cheese is a very good source of protein and helps in building, maintaining and repairing muscles. Remember, more muscles mean higher metabolism!
2. Vitamin D Foods for Weight Loss
A study conducted in 2010 states that increased levels of vitamin D along with calcium received from dairy (our first superfood for weight loss) may increase the probability of weight loss during dieting. One other study found that above 50% of obese adults who opted for weight loss surgery were deficient in vitamin D. This underlines the importance of this vitamin in weight loss. So, how to get this Vitamin D.
Being in the sun for some time is the best source of getting Vitamin D. Since most people cannot be in the sun for various reasons, vitamin D supplements are also available for them. However, talking about foods for weight loss, we must know the food sources of this vitamin too. You may get your daily dose of Vitamin D through foods like eggs, fish, soy milk, tofu and mushrooms.
3. Green Tea for Weight Loss
According to the American Journal of Clinical Nutrition, all those men who have green tea extracts and caffeine regularly burn more calories. Green tea contains EGCG, a plant compound which helps in burning of fat. It is also rich anti-oxidants such as polyphenols that aid in weight loss and has several health benefits too. Caffeine, though in smaller amounts in green tea, removes lethargy and increases your endurance at the time of workouts.
4. Melon Cucumbers for Weight Loss
In order to maintain high metabolic rate, it is necessary to stay properly hydrated and cool. Natural cooling foods such as cucumber and melon help in balancing body fluids which are essential in maintaining healthy rate of metabolism. Water is also regarded as the natural appetite suppressant. Also, if you drink about 6 glasses of water, you can keep your metabolism high and at the same time, stay hydrated for the workouts.
5. Fish- Natural Superfood for Weight Loss
Fish comes packed with the essential Omega 3 fatty acids that significantly increase your metabolic rate. Also, the consumption of fish oil increases the level of fat burning enzyme in your body. Thus, add salmon, trout, haddock, cod, sardines etc. to your weight loss diet. While cooking fish though, avoid direct heat, especially when making low-fat fish. Use such methods as poaching, steaming, or baking the fish with vegetables or in sauces.
6. Broccoli for Weight Loss
Loaded with essential dietary fiber, vitamins and minerals, broccoli finds its esteemed place among the list of superfoods for weight loss. Why? When you eat broccoli few times per week, you considerably cut the number of calories you take in while also promoting your overall health.
Huge amount of Vitamin C is found in Broccoli which aids in absorbing calcium from your food. Many studies say that calcium is very useful in promotion of weight loss. Broccoli is also packed with phytochemicals that are low in calorie and also enhance your immunity.
7. Oatmeal for Weight Loss
Oats are essentially made up of soluble fibers and these fibers in oats create gels to make you feel full sooner. These gels also delay emptying of your stomach and thus you stay full for longer. This definitely helps with weight loss.
Breakfast foods such as oatmeal, cereal with wholegrain and milk are good foods that also increase metabolism. If it gets boring after some time, you can add nuts and fruits to your whole grain cereal and oatmeal to create variety. Oatmeal also reduces cholesterol level of your body and is rich in nutrients as well. Plenty of energy is provided by it as it is a fat soluble fiber.
8. Green Vegetables for Weight Loss
Many fresh green vegetables such as spinach, broccoli, cauliflower, asparagus have high fiber, antioxidants and many nutrients that offer huge amounts of energy to carry on the daily body processes easily. They are fulfilling and low in calories apart from being tasty too. Have lots of veggies everyday and lose weight while gaining good health!
9. Whole Grains and Lentils to Lose Weight
Whole grains need extra energy to get broken and digested. That’s why, they help you burn fat. Lentils have huge amount of protein, fiber and carbohydrates that aid in good digestion. Their iron content aids in the oxygen flow through the entire body which helps in production of energy and boosting metabolic rate.
10. Seeds and Nuts for Weight Loss
Almonds, walnuts, hazelnuts, macadamia nuts, sunflower seeds, pumpkin seeds and such many other seeds and nuts contain loads of essential nutrients. They are also rich in vitamin E and magnesium. Though they are rich in fats (good fats), you can include them in superfoods for weightloss because eating nuts is improves insulin sensitivity that helps in managing body fat too. Since they are packed with protein, your body needs to burn more fats in order to digest these nuts.
11. Brown Rice for Weight Loss
Brown Rice is the best alternative to super white rice. A half cup of brown rice contains 1.7 grams of Resistant Starch that not only burns fat but also boosts metabolism. Resistant starch is considered to be the third type of dietary fiber. It is also low –energy density food which means it keeps you out of hunger and at the same time is also a low calorie food. According to a study it has been found out that taking brown rice resulted in lowering the weight rather than gaining weight which is in the case of eating white rice.
12. Pears for Weight Loss
A pear contains 15% of fiber. This much amount of fiber is enough to provide a stomach-filling feel. It’s rich in heart-healthy potassium, too. A study also reveals that a woman taking 3 pears per day takes fewer calories and loses more weight than those who don’t consume it.
13. Eggs For Weightloss
Despite the fear of eggs being a food that increases cholesterol, it finds place in this list of superfoods and this is not for no reason! A study conducted by the International Journal of Obesity in 2008 stated those who had eggs in their daily diet reduced their body mass index considerably and more than those who did not eat eggs! As eggs are good source of good protein, it is a food for weight loss. Protein makes you fully satisfied with your food and keeps you feeling full for longer. Thus have eggs as your breakfast often. However, frying or scrambling eggs increase their calories content. Boiled egg or even poaches egg is the option for you if you eat eggs for weight loss.
14. Dark Chocolate for Weight Loss
Chocolate lovers don’t need to avoid chocolate any more. Dark chocolate is full of MUFAs and helps boost your metabolism so that you burn your extra calories and unwanted fat. The healthy fats of dark chocolate slow the absorption of sugar into your blood stream. This prevents insulin spike that sends sugar straight into your fat cells. Many experts recommend eating dark chocolate 20 minutes before and five minutes after meals. This is said to cut your appetite by up to 50%. One of the researches also found that chocolate curbs cravings for sweet, salty, and fatty foods so that you do not suffer from hunger pangs related to cravings for such tastes. But a warning comes with this sweet remedy for weight loss. Eat a piece of chocolate that is no bigger than the end of your thumb. Here you eat more than that there you gain weight!
15. Grapefruit for Weight Loss
Just taking a grapefruit before every meal may help you reduce a pound per week. It also helps lower insulin, the fat storing hormone and aids in losing weight. It is also rich in protein and is full of water, properties that help make you feel full.
16. Avocado for Weight Loss
Avocado is rich in healthy monounsaturated fat and fiber too. A recent study has found out that avocado improves diet quality, nutrient consumption and reduces the risk of metabolic syndrome, the disorder of energy utilization and storage that slows down your body’s capacity of burning fat. As less as a cup of avocado has 10 grams of fiber, a good reason to make your salad dressings with avocado or have it as a snack.
These were the superfoods for weight loss but remind you it depends upon how you eat them. Deep frying fish or eating dark chocolates now and then will certainly not help them stay superfoods for weightloss!