David Cohen, M.D.·Published 2 February 2012·8 min read
Key points
Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp.
The chemical properties of grapefruit are believed to help reduce insulin levels in the body.
Although they're high in calories, small amounts of raw or dry-roasted nuts are low in sugar, good sources of heart-healthy monounsaturated fats, and contain protein, fiber and a variety of vitamins and minerals.
Broccoli, kale, spinach, collard and other greens, and swiss chard are rich in iron and calcium and contain a host of antioxidants like vitamins A, B9 (folate) and C.
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?
If you're trying to lose weight, you're probably counting calories, reducing your fat intake and watching your portion sizes. What you eat however, is as important as how much you eat. Filling up on low-calorie processed snacks and other prepared foods might keep you within your calorie guidelines for the day, but your body and your metabolism struggle to function properly fueled by nutrient-poor foods. These 10 super weight loss foods can help you reach your goals and give your body the quality fuel it needs.
Grapefruit
The chemical properties of grapefruit are believed to help reduce insulin levels in the body. The smaller the spike in your blood sugar after eating, the more efficiently your body uses the food you've eaten for energy, thus reducing the unused amount that's then stored in the body as fat.
Additionally, the pulp found in grapefruit provides your body with fiber, while the high water content helps keep your body hydrated to support your metabolism. The benefits don't stop there. Grapefruit is also high in potassium and vitamin C and pink varieties contain lycopene, the heart healthy antioxidant (cross link) best known for giving tomatoes their color. Try adding half a grapefruit to your breakfast or making it your late-morning snack to get your metabolism fired up for the day.
Nuts
Although they're high in calories, small amounts of raw or dry-roasted nuts are low in sugar, good sources of heart-healthy monounsaturated fats, and contain protein, fiber and a variety of vitamins and minerals. Almonds are best known for vitamin E and omega-3 essential fatty acids (cross link), while almonds are favored for being a natural source of selenium.
The fat and fiber in a serving of nuts helps fill you up and satisfy your taste buds, which makes them one of the best options for an afternoon snack when your energy may be flagging. Aim to work one to two servings of nuts into your day, but stay mindful of your overall fat and calorie intake. Toss a handful of nuts into oatmeal, salads or eat them on their own with a piece of fruit.
Leafy Greens
What's not to like about dark, leafy greens? Broccoli, kale, spinach, collard and other greens, and swiss chard are rich in iron and calcium and contain a host of antioxidants like vitamins A, B9 (folate) and C. Not only that, but dark leafy greens are high in fiber and low in calories, so you can eat them until you feel full and not blow your calories for the day. Steam your greens or sauté them with garlic and a tablespoon of olive oil and serve them as a side dish, eat them raw in salads or add them to soups.
Written and revised by
David Cohen, M.D.
Our doctors write and review articles for accuracy and keep them up to date.
health.am provides general information, not medical advice. Always consult a qualified health professional about your own health.
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady.
Eat more "Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice," Krieger says. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions
Orange Vegetables
Orange vegetables like carrots, sweet potatoes, squash and pumpkin are super foods that fill you up while nourishing your body. Full of vitamin A, potassium and carotenoids, each of these super foods is also high in fiber.
Try baking a sweet potato in the oven and eating it, skin and all. Not only does the baking bring out its inherent sweetness, but you may find that sweetness eliminates your desire to add butter, salt or sour cream.
Carotenoids work to stabilize blood sugar levels, which can help promote weight loss, making sweet potatoes a perfect addition to your lunch or dinner. Spritz sweet potato wedges or carrots with olive oil, season to taste and roast at high heat for a colorful side dish that's good for you and great for your waist line.
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Legumes
Beans, soybeans, peas and lentils are all excellent sources of protein and fiber. High fiber diets are associated with reduced risk for developing diabetes, heart disease and certain kinds of cancer. But it's the fiber content that's going to help you shed those extra pounds.
Buy dried legumes whenever possible and soak them according to the package directions to get the most benefit. If you're cooking with canned legumes, read the labels to make sure you're not loading up on sugar and salt. Add them to soups and stews or mix them with brown rice or other whole grains.
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.
Berries
Blueberries, raspberries, strawberries, blackberries and cranberries are all packed with antioxidants and flavor and add natural sweetness to just about any meal. Rich in zinc and vitamin C, berries can be added to oatmeal, smoothies and even salads.
Try adding a handful of blueberries or cranberries to a spinach salad. Toss in handful of walnuts and dress with your favorite low-calorie dressing and you've got a nutrient dense lunch that will fuel your body and your weight loss goals.
Fish
The American Heart Association recommends two to three servings of fish per week. Lower in calories, cholesterol and saturated fats than other meats, it's hard to find a fish that's bad for you. High in protein, coldwater fishes in particular are good sources of omega-3 essential fatty acids that contribute to brain and neuron function. Choose fresh salmon and tuna for the best benefit and steam or grill your fish instead of frying.
Whole Grains
Your body burns the energy from whole grains slowly, which helps keep blood sugar levels stable so fewer carbohydrates are stored as fat. Not only that, but whole grains are high in fiber and grains like quinoa are also high in protein. Fiber and protein work together to help you feel fuller longer while at the same time, aiding your body in moving LDL or bad cholesterol out of your blood and into the liver for elimination.
Get creative with whole grains-there's more to this food group than oatmeal and brown rice, although these long-time favorites are favorites for a reason. Cook bulgur wheat or quinoa and mix with chopped tomatoes, onions, parsley, mint, lemon juice and olive oil for tabouleh salad. Try making whole grains the main component of one or two meals a week and mix with legumes or stir-fried vegetables for an entire meal of super weight loss foods.
Low-fat Dairy
Recent studies are showing that calcium plays a strong role in how the body burns fat and it's believed that the more calcium that's stored in a fat cell, the more fat that cell is able to burn. While similar findings were reported in people who got most of their calcium from supplements, the best results were found in people who consumed higher amounts of low-fat dairy products. Choose nonfat or low-fat milk, yogurt and cheese and aim for three servings a day. Frozen yogurt doesn't count.
Soups
Broth-based soups aren't just easy to make, they're easy to fill with a variety of super foods that are high in flavor and low in calories. The high water content helps keep you hydrated (just watch the sodium) and many people find comfort in its warmth.
When it comes to making soup, you're only limited by your imagination. Make your own stock or use a high-quality, low sodium stock. Add your favorite vegetables, especially leafy greens like kale or escarole, and simmer with beans or lentils or try mixing in cooked whole grains like barley or brown rice at the end.
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Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, Tarragon lends a sweet, licorice like flavor to bland foods.
Eat more Rub 2 tbsp dried Tarragon on salt with chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh Tarragon into 4 oz low fat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, a fromagerie in Sonoma, California.
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licoricelike flavor to bland foods.
Parmesan
Drop that rubbery low fat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds.
Eat more Grate Parmesan over roasted vegetables. Or snack on a 1 ounce portion with an apple or a pear.
Avocado
Do not let the fat content of an avocado (29 grams) scare you - that is what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety. And it is terrific summer party food.
Eat more Add avocado to your sandwich instead of mayo for a creamy texture and a shot of flavor. Avocados do contain a lot of calories, so it is best to watch your portions. One easy way to do it: Try Wholly Guacamole's 100 calorie fresh guacamole packs ($3; grocery stores or WhollyGuac.com). They are easy to pack in your lunch and pair with chopped vegetables.
Grapefruit
Maybe there was something to the old grapefruit diet after all: A study found that grapefruit may help encourage weight loss and reduce the risk of developing type 2 diabetes.
Study participants who ate a grapefruit at each meal for 12 weeks lost an average of 3.6 pounds (some in the group lost as much as 10 pounds), while a comparison group that didn't eat grapefruit lost 1/2 pound, according to a recent pilot study by Scripps Clinic in San Diego. The researchers noticed that after the meals, the grapefruit eaters also had reduced levels of insulin and blood sugar.
The American Institute for Cancer Research notes that "there's no scientific evidence to support that grapefruit enzymes burn away fat." And according to the American Dietetic Association, "if you lose weight when you add grapefruit to your eating plan, it's probably because you're substituting it for another food that has more calories."
Of course, there's nothing wrong with that. One pink/red grapefruit takes a bit of time and effort to eat, and it adds 3.5 grams of fiber with only 74 calories. Keep in mind that grapefruit can interfere with the effectiveness of some medications, so check with your pharmacist if you're taking medication.
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References
20 Superfoods for Weight Loss - By Camille Noe Pagán 10 Superfoods to a Slimmer You - FitWatch Inc. 9 foods that can help keep the extra weight away - By Elaine Magee, MPH, RD
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