13 Must-Eat Superfoods to Help You Drop the Pounds

Burning fat and losing weight is all about eating the right food that helps you drop your pounds.

According to Carlo Macapinlac, owner and director of the Newbie Fitness Academy, several foods deserve to be called “superfoods.” Generally, superfoods are very nutritious and have many benefits compared to other foods. Eating them every day keeps you healthy and in shape.

If you are thinking about losing some pounds, try to include these superfoods on your menu.

Eggs

Eggs are called the most nutritious food on Earth. It’s a natural version of multivitamins. Yolks are very nutritious and are the healthiest part of eggs.

In a 2020 study, 50 obese or overweight people switched their normal breakfasts of milk, cereal, and orange juice breakfasts to eggs and butter toast, resulting in people eating less.

The type of food eaten for breakfast can affect how much you eat at your next meal. Researchers found that participants felt fuller for the next four hours.

Fish

Fish is loaded with high-quality protein, healthy fats, and other nutrients. This combination of nutrients keeps you full and helps maintain your weight.

Salmon is one of the best choices for eating healthy and losing weight. The pink fish is versatile and low in calories, packed with omega-3 fatty acids. These nutritious fatty acids contribute to a healthy heart, keep cholesterol balanced, fight inflammation, and prevent blood clots.

Cruciferous Vegetables

Cruciferous vegetables like Brussels sprouts, broccoli, cauliflower, and cabbage are incredibly filling. At the same time, they are full of fiber.

Additionally, all these vegetables contain phytochemicals called glucosinolates, which have anti-inflammatory and antioxidant properties. They may help reduce the risks of heart disease and other chronic diseases.

There are many ways to add cruciferous vegetables to your meals, such as roasting, tossing into salads, or making a flavorful stir-fry with cauliflower and your favorite seasonings.

Leafy Greens

Leafy greens such as kale, spinach, and collard greens are packed with fiber and other nutrients that keep you full and hydrated. More importantly, kale is virtually fat-free, containing about 30 calories a cup. Eating them will keep your stomach satisfied for hours.

Moreover, they contain plant compounds called thylakoid, which are linked to increased fullness and balanced appetite.

Sweet Potato

They might be higher in carbohydrates, but sweet potatoes can be a great addition to your diet if you plan to lose weight. One medium sweet potato contains 3.8 grams of fiber and 2.3 grams of protein, with only 103 calories.

Sweet potatoes contain carotenoids that fight inflammation, improve cognitive functions, protect against cancer, and support heart health. Additionally, carotenoids prevent fat accumulation, normalize triglyceride levels, and reduce weight gain.

Chicken Breast and Lean Meat

Skinless chicken breasts and red lean meat are full of protein and iron while having less saturated fat than other cuts of meat. These qualities make them excellent diet options when you try to lose weight.

There are so many ways to prepare such meat. Sauteing is considered very healthy, but you can also bake, roast, or grill.

Avocado

Avocado is a natural superfood that supports weight loss. It is rich in healthy fats and is full of fiber and water, which is why it is very filling.

Since fats are concentrated, portions are key, but even a small amount daily will be highly fulfilling. Studies showed that daily Hass avocado consumption supported weight loss.

All Sorts of Beans

Beans and legumes such as black beans, lentils, and kidney beans greatly support weight loss. Beans and legumes have an anti-obesity effect, according to a study published in 2021.

Beans positively affect gut health, improving microbial diversity and composition. They are high in protein and fiber — two great nutrients that help you feel full longer.

Chia Seeds

Highly nutritious and fiber-rich, chia seeds are a great addition to your diet. Whether you plan to put them in your morning oatmeal or decide to make a chia pudding, it is a good idea to start right now.

According to the research, participants who ate yogurt with chia seeds as a morning snack felt significantly less hungry, expected to eat less, and had a reduced desire for sugary foods.

Greek Yogurt

Greek yogurt is another superfood that contains protein. Moreover, natural yogurt contains live and active probiotic bacteria cultures that improve gut health.

Greek yogurt can replace higher-calorie snacks while satisfying cravings. It’s a versatile ingredient, so you can enjoy it in various dishes, from smoothies to savory meals, adding a creamy texture without the extra calories.

Extra Virgin Olive Oil

Olive oil is a staple food for some of the healthiest nations in the world. Its fatty acids and antioxidants, like oleic acid, have been found to reduce inflammation.

Adding olive oil to your diet is easy. You just need to switch from butter, margarine, or sunflower oil and add extra virgin olive oil instead.

Nuts

Nuts such as almonds, pistachios, Brazil nuts, and walnuts are good sources of fiber, unsaturated fat, and protein. They benefit health, but not only that. They are high in antioxidant and anti-inflammatory properties.

Nuts can improve your metabolic health and promote weight loss. Be mindful of portions, though, since nuts are one of the high-fat superfoods.

Dark Chocolate

Believe it or not, dark chocolate is packed with minerals and vitamins, including fiber, iron, magnesium, copper, manganese, zinc, and selenium, just to name a few. A small amount of dark chocolate in the mornings or evenings may help stabilize your blood sugar levels by limiting your sweet cravings.

You should aim for chocolate with at least 70% cocoa. The higher the percentage, the better because it means more cocoa and, respectively, less sugar.