However, there is a practical issue. In supermarkets, these foods are not branded as “superfoods.” You need to know what to buy. Here is a list of 25 research-backed superfoods for weight loss. This is a one-stop shop for losing weight without feeling hungry all the time. Check it out!
25 Best Superfoods That Burn Fat
1. Green Tea
At only 2 calories per cup, green tea is the best beverage for weight loss. It contains epigallocatechin gallate (EGCG), a phytonutrient that has antioxidant properties. It helps in scavenging the harmful free oxygen radicals that cause weight gain due to inflammation in the body (1). Consume 2-4 cups (8 fl oz) of green tea per day to see a visible effect in three weeks.
2. Avocado
One medium avocado contains 322 calories. But, the healthy fats and nutrients in avocado make it one of the best foods for weight loss. Researchers found that healthy monounsaturated fats, dietary fiber, and other beneficial phytochemicals in avocado aided weight loss and protected against metabolic disorders (2).
3. Blueberries
Blueberries are always Instagram ready! They are delicious and healthy and impart a hypnotizing color to any cereal or smoothie bowl! Half a cup of these dark blue fruits contains only 42 calories. They are loaded with vitamins A, C, and K, calcium, magnesium, phosphorus, and dietary fiber. Blueberries keep hunger pangs at bay, may help lower blood sugar, and prevent insulin resistance (3).
4. Banana
Have you been avoiding bananas because you think it is going to bulk you up? Well, science says that maybe that’s the reason you are unable to lose weight! Surprised? One large banana contains only 121 calories. The payoff you get is in terms of energy and satiety. The fiber, vitamins, and minerals in bananas also help improve insulin sensitivity, thereby protecting you from type 2 diabetes (4). However, ripe bananas also raise blood sugar levels. It is best to consume green bananas instead of ripe ones if you have pre-diabetes or diabetes.
5. Goji Berries
The rusted red berries Goji berries are low in calories (1-3 oz berries contain 23-69 calories). The antioxidants present in them help reduce the oxidative stress in your body. They help reduce waist circumference, improve lipid profile, and prevent cardiovascular disease in patients with metabolic syndrome (5).
6. Seeds – Flax, Chia, Pumpkin, And Sunflower
Flax seeds, chia seeds, pumpkin seeds, and sunflower seeds are loaded with polyunsaturated fats. The healthy fats in these seeds help reduce inflammation in the body. This protects the body from inflammation-induced weight gain. They are also high in dietary fiber, which forms a viscous gel-like layer in the stomach. This gel layer traps the food and slows down the digestion and absorption process, thereby increasing satiety (6), (7).
7. Leafy Greens – Kale And Spinach
A cup of spinach contains 7 calories, and a cup of kale contains 33 calories. Spinach helps neutralize harmful free oxygen radicals. It also increases the expression of genes involved in metabolism and prevents you from consuming excess amounts of food by secreting satiety hormones (8). On the other hand, consuming kale may lower blood glucose levels (9).
8. Lentils
Yellow, red, green, or black – lentils are one of the best nutrient sources since time immemorial. Apart from being rich in protein, they also contain dietary fiber, iron, potassium, folate, and manganese in abundance (10). Half a cup of boiled lentils contains only 165 calories! Protein and dietary fiber take time to digest. That’s why you feel satiated for a long duration after consuming lentils.
9. Chili
Add some heat to your food to lose weight! American scientists have found that chilies contain capsaicin, which is responsible for all the good health benefits. It aids weight loss by lowering bad cholesterol (LDL) levels, reducing inflammation, increasing antioxidant activity, preventing metabolic disorders, and protecting your heart (11).
10. Oils – Olive Oil And Avocado Oil
Olive oil and avocado oil are great for cooking. These oils are sources of healthy unsaturated fats, vitamin E, iron, and calcium. Various studies on olive oil show that it aids weight loss in obese patients and should be consumed by those who want to lose weight (12), (13).
11. Nuts – Almonds And Pistachios
Almonds are great sources of dietary fiber, healthy fats, vitamins, and minerals. Four almonds contain 28 calories. Scientists also found that almonds aided greater weight loss as compared to low-calorie diets (LCD) (14). Fifteen in-shell pistachios contain 60 calories. Pistachios are a great snack for weight loss. They are loaded with antioxidant and anti-inflammatory properties and help lower serum triglyceride levels, protect from type 2 diabetes, reduce blood pressure, and lower the chances of cardiovascular diseases (15).
12. Greek Yogurt
Greek yogurt is loaded with protein and probiotics. A hundred grams of Greek yogurt contains about 60 calories. It is a great snack option as it helps improve satiety and digestion (16), (17).
13. Citrus – Grapefruit, Lemon, And Limes
Citrus fruits are low in calories and good sources of vitamin C. Half a grapefruit contains about 50 calories. People who consume grapefruit have a better blood lipid profile, lower LDL (bad) cholesterol, and improved insulin sensitivity and are protected from cardiovascular diseases (18), (19). Other citrus fruits like oranges, limes, lemons, and kiwis are good sources of vitamin C, which helps increase satiety (20).
14. Fatty Fish – Salmon, Sardine, And Mackerel
Consume fatty fish like salmon, mackerel, and sardines to lose weight and protect your heart from various diseases. They help rebalance the omega-3 and omega-6 ratio. How? The foods that we generally consume are high in omega-6, which leads to inflammation and stress in the body. This, in turn, causes toxic build-up in the body, leading to weight gain and metabolic disorders. Fatty fish are loaded with omega-3 fatty acids, and higher intake of omega-3 will lower inflammation and stress levels (21). This leads to weight loss.
15. Full-Fat Milk
One cup of full-fat milk contains 146 calories. New scientific evidence suggests that full-fat milk can aid weight loss. Scientists at the University of California, San Francisco found that full-fat milk and dairy consumers were on the lower side of the obesity scale. They have hypothesized that the butyric acid present in milk helps lower inflammation and inflammation-related fat gain. Full-fat milk also increases insulin sensitivity and metabolism (22).
16. Quinoa
Quinoa is a pseudo-grain that is highly recommended for those trying to lose weight. Half a cup of quinoa has only 114 calories and fills you up for at least two hours. Researchers at Illawarra Health and Medical Research Institute have found that quinoa contains proteins, saponins, and 20-hydroxyecdysone. These phytonutrients help improve blood lipid profile and prevent weight gain (23).
17. Broccoli
If there’s one food that can protect you from weight gain, heart disease, aging, cancer, and every other disease on the planet, it is broccoli. So, like it or not, you must include it in your diet to reap the various benefits it provides (24). Broccoli is low in calories (½ cup of broccoli has only 15 calories!) and rich in dietary fiber, which increases your satiety levels. The antioxidants present in it help reduce toxin and inflammation levels.
18. Brown Rice
Half a cup of brown rice contains 108 calories. Korean scientists found that consuming brown rice regularly led to decreased waist circumference in type 2 diabetes patients (25). Here’s how it works. The husk on brown rice is a good source of dietary fiber, vitamins, and minerals. By consuming controlled amounts of brown rice with veggies and protein, you can get an extra dose of nutrients. These help cleanse your colon and improve digestion. As a result, your metabolic rate increases, and you lose weight without feeling hungry all the time.
19. Eggs
Eggs are great sources of protein, fat-soluble and water-soluble vitamins (vitamins A, B, C, D, E, and K), minerals like iron and selenium, and antioxidants (26). One to two whole eggs contain about 78-156 calories. Consuming eggs for breakfast will keep you recharged throughout the day, prevent you from snacking on junk food, and also improve your brain function. The vitamins present in the eggs will aid better and proper functioning of your body.
20. Cinnamon
If you are doing everything right and yet are unsuccessful at losing that last bit of flab, consume Ceylon cinnamon. Chinese and American scientists found that the proanthocyanidins in cinnamon had a direct effect on blood glucose, blood lipid, and insulin levels. The researchers found that consuming 500 mg of water extract of cinnamon increased insulin sensitivity and lowered LDL cholesterol in the participants (27).
21. Oats
Oats are the most common healthy breakfast consumed all over the world. That’s because half a cup of oats contains 109 calories. Oats are loaded with dietary fiber and essential nutrients like folate, calcium, magnesium, phosphorus, potassium, proteins, and omega-3 fatty acids.This complex carbohydrate gets digested slowly, so your blood sugar levels remain stable. Scientists at Louisiana State University have found that oats have anti-inflammatory properties, increase insulin sensitivity, and improve digestion and colonic transit period. This leads to reduced fat accumulation and keeps hyperglycemia in check (28). To get the complete benefits of oats for weight loss, it is important to avoid consuming oats on their own. Balance it out with protein and/or healthy fat to help in maintaining normal blood sugar levels. Consuming protein and healthy fat with oats can help to keep blood sugar stable. They will slow down the absorption of sugar into the bloodstream. Poorly managed blood sugar can lead to weight gain and sugar cravings.
22. Sweet Potato
A medium-sized boiled sweet potato contains 112 calories. Boiled sweet potatoes with skin have low GI (glycemic index) and are loaded with dietary fiber, vitamins A and C, and the minerals calcium and iron. Chinese scientists studied the effect of sweet potato on a high-fat diet induced obese mice. They found sweet potato helped reduce obesity and metabolic risks and improved lipid profiles (29). Wish to shed fat with this delicious root vegetable? Read about sweet potato diet here.
23. Fenugreek Seeds
Fenugreek seeds are one of the most effective weight loss superfoods. They work by boosting your metabolism, preventing fat accumulation, increasing insulin sensitivity, improving antioxidant activity, and promoting downregulation of fat synthesizing enzymes (30). Soak two teaspoons of fenugreek seeds overnight in a cup of water. Strain and drink the water first thing in the morning.
24. Watermelon
A cup of juicy watermelon contains only 47 calories. Watermelon contains a potent antioxidant called lycopene (31). It is also a great source of complex carbs, vitamins, minerals, and water. Consuming a cup of watermelon when you are hungry will keep you satiated for at least an hour, rehydrate you, and lower inflammation in your body. As a result, you will start to lose weight without even knowing it!
25. Spirulina
Spirulina started out as a food for soldiers at war or scientists in space. It has quickly got popular in the mainstream fitness market due to its high protein content. It is a spiral-shaped bacterium loaded with health benefits for humans. A tablespoon of protein-dense spirulina contains 20 calories. It is loaded with proteins, fatty acids, calcium, polysaccharides that stimulate DNA repair, beta-carotene, vitamin E, water-soluble vitamins, iron, magnesium, potassium, and other trace minerals (32). Polish scientists found that three months of regular consumption of spirulina helped improve BMI, blood pressure, and endothelial function (33). There you have it – 25 superfoods for weight loss that you can now easily identify in the supermarket. Also, follow healthy habits like regular exercising, resting, meditating, avoiding too much alcohol, and having some ‘me time.’ Follow these tips, and you will feel better inside and out. Good luck! Expert Tip:When you consume carbohydrates (such as starchy vegetables like sweet potatoes, fruit, or brown rice), combining it with protein/healthy fat can help stabilize blood sugar levels because they slow down the absorption of sugar into the bloodstream. Properly managed blood sugar will help manage appetite, reduce sugar cravings, and help with weight loss. What is the #1 fat burning fruit? Check out the infographic below to know more. Avocado, is known for its fat-burning properties because of the presence of omega-9 fatty acids. What food burns fat while you sleep? Lemon, grapefruit, green tea, cottage cheese, greek yogurt, and walnuts, are some of the food items that can boost your fat-burning metabolism while you sleep.
