The term ‘superfood’ has grown in popularity over the last few years, but what exactly makes a food a superfood?
Really, what they mean is a food that contains more nutrients than most. Typically, this also includes foods that have other, non-essential ingredients that might also have some health benefits, like extra antioxidants.
In this article, you’re going to get a list of handy, nutrient-dense foods that will also keep you satisfied while cutting weight.
Fruits for weight loss
Apples are rich in antioxidants and phytonutrients that fight free radicals. They’re also packed with vitamins and dietary fiber to keep you full.
In one study, non-smoking women between the ages of 30-50 were randomly assigned one of three dietary supplements, adding 3 apples per day to their diets, 3 pears per day, or 3 oat cookies per day.
Of course, you’d expect the fruit group to lose more weight than the oat cookies group, and this was the case. The fruit group lost a pound on average more than the oat group.
That’s a small difference, but when you consider the other added benefits of fruit, it shows that having something packed with fiber is especially helpful.
Bananas are one powerful fruit.
When it comes to weight loss, I like to eat a banana in between meals like breakfast or lunch. This gives me the energy I need to make it to my next meal and banishes my cravings for sweets.
The deep blue color that comes from blueberries lets you know that they are rich in antioxidants that ward off free radicals. And they’re also great for weight loss.
Thanks to the combination of fiber and water found in blueberries, they’re an excellent choice to help slim down by reducing appetite.
I like to add blueberries to my smoothies, salads, or on top of my oatmeal.
4. Goji Berries
Goji berries may not be as easy to find as the other items on my list, but they have similar benefits.
These tiny, bright berries help control appetite and blood sugar levels. They also contain a good chunk of fiber.
Goji berries are generally sold as a dried fruit, so I’ll sprinkle them on my salads or oatmeal for a little added sweetness.
Be careful not to go overboard, as all dried fruits are easier to overeat than their fresh counterparts.
If you can get past the super tartness of grapefruit, you’ll be well on your way to quick weight loss.
One study examined 91 obese patients and split them into four groups. One group was given a placebo, one received grapefruit capsules, one had to drink grapefruit juice, and the last group ate fresh grapefruits. The participants had to consume their allocated supplements three times a day before each meal over 12 weeks.
The results? The fresh grapefruit group lost the most weight, the grapefruit juice drinkers came in second place, and the capsule consumers fared better than the placebo takers.
The reason for this is probably that the grapefruit eaters got more whole fiber, which generally helps control appetite better than plain juice.
If it’s hard for you to enjoy the tartness of fresh grapefruit slices, try blending them in your smoothies.