So-called 'superfoods' are nutritional powerhouses that help 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?
Read on for the top superfoods for weight loss, and how to pack them into your daily diet! |
1. Yogurt
One of the most impressive studies on nutrition and weight loss, conducted by Darius Mozzafarian of Harvard found yogurt to be a surprisingly important factor distinguishing people who maintain their weight as they age and those who gain relentlessly over time. Mozzafarian and his team analyzed the eating habits of more than 120,000 people to find commonalities between those who gained weight as they aged, and those who maintained their youthful silhouettes. Of all the foods linked with weight loss, yogurt ranked the highest. Scientists don’t know yet why yogurt seems so consistently linked with thinness, but are looking into the possibility that the healthy gut flora promoted by yogurt’s beneficial probiotics may play a role.
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2. Mushrooms
The rich, meaty taste and texture makes them an ideal meat substitute, and cutting out at least some of the meat in your diet can be a powerful weight loss strategy. A research team demonstrated this effect in a study showing that substituting mushrooms for meat in one meal a day resulted in a significant weight loss. Researchers followed 73 participants, primarily 40-something women, for a full year in a randomized trial and found that the mushroom group was consuming 173 fewer calories and 4.5 grams less fat a day, leading them to lose an average of 7 pounds each.
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3. Apples
Low in calories and high in fiber (95 calories and 4 grams of fiber per medium fruit), apples are satisfying and sweet. And in a recent study from Florida State University, dried apples also helped participants lose some weight. Women who ate a cup of dried apples daily for a year lost weight and lowered their cholesterol. The researchers think that antioxidants and pectin (a type of fiber) may be responsible for the benefits—and say fresh apples probably would be even more effective.
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4. Oat bran
Oat bran has been easy for continental dieters to adopt because oat bran bars have been in the purses of dieting French women for decades. This is very high in fiber, so it makes you feel full and aids in speedy elimination. Oat bran, like oats themselves, also absorbs fats, which is why it’s recommended by doctors to lower cholesterol. While you’re welcome to try oat bran bars and see if you like them, you can get much the same benefit by eating a bowl of oatmeal for breakfast every day. 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.
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5. Avocados
There's no reason to be afraid of eating fats—as long as they're the right fats. Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.
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6. Brown rice
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. |
7. Wine
The list of wines benefits is long—and getting more surprising all the time. Already well-known as heart healthy, wine in moderation might help you lose weight, reduce forgetfulness, boost your immunity, and help prevent bone loss. 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.
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8. Green tea
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