When it comes to weight loss plans there must be a billion out there! Most of these weight loss plans call for a cut down on portions, which can be challenging. Now, would you believe it if I told you that you should be piling up your plate? Your dishes should be made up of the following superfoods:
Bananas
Poor bananas – not only are they shaped like… like bent yellow cucumbers, they have also been falsely regarded as a dieter’s nemesis. The truth though, is that bananas contain fiber and resistant starch which both help weight loss. Aside from the newly-discovered good reputation of the fruit, they are also nutritious and are a low-energy dense food which means that they will help clean up that chubby gut.
Bananas
Strawberries
Santa doesn’t exist. It’s your parents who put money under your pillow when you lose a tooth. And strawberries aren’t actually berries. I am a BAD person! But there’s no reason to be alarmed, we can still love strawberries. In fact a cup of strawberries packs 49 calories of wholesome and fat-burning fuel. More than many other fruits.
Strawberries
Blueberries
Don’t worry, guys, these are REAL berries. Not only do these little fellas do a bad-ass job at fighting heart disease and diabetes, they also help our bodies to store glucose correctly. When our bodies don’t keep glucose correctly, we can find ourselves putting on extra pounds without any explanation.
Blueberries
Salmon
When you get a craving for a juicy steak and you know that you can’t afford those fatty calories, there is an alternative that provides healthy fats. These fats are called omega-3 fats and salmon is swimming in them. Salmon is perfect for anyone looking to throw lean protein into their weight loss plans.
Salmon
Broccoli
As a kid I always saw these vegetables as little trees. my parents would actually coerce me into eating them by making me feel like a giant herbivore who devoured forests. What they were actually feeding me was a low-calorie snack that is so versatile that you could eat it cooked or even straight from the earth. I would recommend washing it first.
Broccoli
Chia Seeds
Math isn’t one of my strong point, but then again, neither was creating weight loss plans that I could keep to. Chia seeds offer a solution to this problem (not the math, unfortunately). Having two spoons of the seeds daily is approximately 40% of the amount of fiber we should have in a day. So instead of trying to find complicated sources of fiber to fill a diet plan, we have chia seeds. Ta-dah!
Chia Seeds
Kale
He’s tall, he’s dark and oh yes, is he handsome. He is also green and packed with almost all the nutrients that we need on a daily basis. Almost all weight loss plans incorporate him because he’s the one and only, KALE! Even though it’s a little bit bitter, kale holds a high ratio of fiber to calorie which means you’ll feel full without actually filling up.
Kale
Kiwi
This one is especially for me since I am a midnight-snack kinda guy. Kiwis are not just rich in vitamin C, scientists have recently discovered that the furry fruits help us sleep. Experts have marked healthy sleep patterns as a main component to losing weight.
Kiwi
Watermelon
When is the most appropriate time to eat watermelon? At the beach or by the pool, of course! It’s good to know then that watermelons help protect our skin from UV rays. The goodness that this summer fruit sensation doesn’t stop there. With each bite of watermelon, we are taking in about 96% water which keeps us hydrated and our bellies full.
Watermelon
Almonds
These nuts are actually a part of the same family as strawberries. Crazy world we live in, right? Most nuts carry fatty properties that are healthy, but almonds are different. Not only do they provide good fats, but researchers found that people eating a diet rich in almonds lost weight quicker than those eating the same amount of calories without these teardrop-shaped nuts.
Almonds
Garlic
Mister garlic is the ultimate bodyguard you could have, especially if you’re being chased down by vampires, mosquitoes or someone who might want to kiss you. Garlic helps the blood circulate in your body which in turn helps your body shed excess weight quicker and more effectively.
Garlic
Cranberries
Mosquitoes, vampires, zombies, zombies, zombiiiieeesss! Wait, wrong Cranberries! This antioxidant-rich berry pays special attention to cure metabolism syndrome and ensures that all levels of sugar and nutrients in our body are balanced – a sure way to lose extra fat.
Cranberries
Apples
“Say it with me, ‘An apple a day, keeps the… EXTRA POUNDS AWAY!‘” Maybe I got a little carried away. Apples contain special non-digestible compounds that help the growth of good bacteria in our tummies that are associated with weight loss.
Apples
Ginger
It’s no secret that ginger is a friend of the stomach. When we’re feeling queasy, eat some ginger, it’s that easy! But another benefit this root has, is that it gives us the sensation of being full even when we haven’t eaten a lot.
Ginger
Eggs
Breakfast in bed, anyone? Starting the day with as little as two eggs can help a person reduce their intake of calories by up to 400 per day! Researchers are beginning to believe that there might not be any bad cholesterol in eggs either.
Eggs
Apple Cider Vinegar
Now before you get freaked out and decide that apple cider isn’t for you, let’s make something clear – you can dilute it with water in order to drink it. Although it might smell foul, the liquid is actually an incredible aid in losing weight. Experts advise drinking 2 teaspoons with a glass of water before each meal. It calms down a person’s appetite and prevents us from over-eating.
Apple Cider Vinegar
Black Beans
We’re talking about black beans here, folks! Not black jelly beans, so get your hand out of the candy jar. Black beans, like many beans, contain high volumes of protein and fiber, and little fat. These beans allow us to feel full and satisfied without having to stuff our faces like the world is at its end. They work as a side dish or even as main dish, maybe just add a dash of salt and pepper.
Black Beans
Chickpeas
Before you start mushing them into hummus, try eating them after soaking them in water. These little balls of yellowish-brownness (for lack of a better word) are considered to be one of the best sources of clean ‘fuel’ for our bodies. Not only do they pack our bodies with energy, they also give us an excellent ratio of intake vs. calories, which means that you get to eat more and not put on weight.
Chickpeas
Dark Chocolate
How exciting is this? If someone told you that eating chocolate would help you lose weight, you’d lose your mind! Let’s just make sure we know what we’re talking about. Due to the insulin, ghrelin and leptin in this sweet snack (or meal for some of us), we have more control over our appetite. However, the first step is not to overeat this food, and experts tell us to eat dark chocolate with 70% of cacao or more.
Dark Chocolate
Grapefruit
Before you sit down for your next meal, try grabbing a grapefruit and munching down a bit of it. Out of all the grapefruits out there, the red ruby grapefruit is thought to be the best of the best. Just by eating a single serving can lead to weight loss around the belly area.
Grapefruit
Figs
How annoying is it when you finish eating a meal and you’re still hungry? Or even worse, when you start snacking on all sorts of garbage even when you AREN’T hungry? Well there is a solution for both of these problems that we all suffer from. FIGS! They suppress our appetites, meaning that we don’t feel like we want to eat. Experts recommend staying away from fig jam though.
Figs
Carrots
Here’s some wonderful news about the Bugs Bunny vegetable – it doesn’t only strengthen our eyes, it also helps us lose weight. In most weight loss plans, we’re given a daily intake of calories. By eating the recommended amount of carrots per day, we will not only use just 4% of our daily calorie intake, but also quicken the process of losing unwanted fat.
Carrots
Avocado Pear
Two things you should know about avocados: One, they are full of fat. Two, the fat that they carry is good for you. Now that we’ve gotten that out of the way, let’s talk about eating them. Yum! There’s a long list of pros – they reduce appetite, they fight hunger, they build your immune system, they give energy, and they taste soooo good! Try using avocado oil instead of other oils and see the results.
Avocado Pear
Full Fat Yogurt
Now now, just because the word ‘fat’ is printed on the label doesn’t mean that it will make you fat. Quite the contrary actually. The full-fat, sugarless yogurt helps you lose weight and it serves as a base for just about any addition like fruit or vegetables. There’s a bonus too, and that’s the probiotics that it packs to fight bad bacteria.
Full Fat Yogurt
Green Tea
Green tea is not some made-up beverage that only hipsters and hippies drink, it’s a body’s best friend. A cup of the tea contains less caffeine than a cup of coffee does, but still provides the strong effect of fat burning as regular caffeine does. Green tea also speeds up our metabolism which is essential in passing fats and other nutrients through our body at a steady pace.
Green Tea
Cabbage
Cabbage does not cause you to lose weight directly, but it does help you lose weight. Let me explain how. The amount of calories that an entire head of cabbage would add to your daily count is less than 400 calories! Can you imagine how little of anything else you would want to eat, although I do think you should eat less than a full head and add something else to your meal, like quinoa.
Cabbage
Quinoa
This food, ladies and gentlemen is known as the “binge-blaster”. It is one of the most versatile foods out there because let’s face it, we can pretty much eat it with anything! Quinoa – which can be pronounced in about 20 different ways – is packed with protein which help you feel full even if you’ve eaten a small portion. It is also a low calorie food – a huge plus!
Quinoa
Chilli Peppers
Red hot chilli peppers, anyone? Not the rock band though, I’m talking about those fire-hot, pointed vegetables that turn you into a dragon for what feels like an eternity. Adding a sprinkle of these bad boys to your meal can burn up to 10 times more fat than any other food… but bear in mind that they can burn your taste buds about 1000 times more than any other food will.
Chilli Peppers
Brown Rice
For millions of people worldwide, rice is a staple food in their daily diets. And although most people eat white rice (and probably only know of the white kind), they should perhaps be looking at the brown option. Brown rice is a nutrient-rich grain that fills up our bellies and doesn’t fill our waistline. Throw in some vegetables and you’ve got yourself a tasty meal to add to your weight loss plans.
Brown Rice
Oats
All of us oat to eat these every morning. Oats take the scenic route through our bodies which means that they take a long time to digest which means that we don’t feel hungry for a long time, and eventually, it means that we probably won’t land up eating too much. Nutritionists advise staying away from processed oats and going for the unprocessed kind.
Oats
Coconut Oil
What could possibly sound more tempting than losing weight while resting? Nothing really, let’s be honest. Talk about easy weight loss plans! Replacing oils we use for cooking with coconut oil helps speed up our metabolism and even continues to burn dangerous belly fat after we’ve stopped eating. So why not throw a spoonful of tropical island fat burning oil into your next meal?
Coconut Oil
Cauliflower
Before we talk about how this albino broccoli can help us lose weight, let’s first thank it for being a cancer fighter. High in fiber and low in carbs, cauliflower is one of the most popular replacement for unhealthy foods in recent years. Cauliflower can be used as a replacements for anything from tacos to pizza bases. Don’t skip this one from your weight loss plans.
Cauliflower
Red Wine
How on Earth could drinking wine and losing weight be in the same sentence? We owe this juxtaposition to something called “resveratrol” which converts “white fat” into “beige fat” in our bodies. Beige fat is easier to burn off which means you can say goodbye to that stubborn fat that doesn’t seem to ever go away. But, it’s important to remember that drinking red wine, like eating most foods, must be done in moderation.
Red Wine
Dragon Fruit
Now, here’s a fun one that’s great for smoothies. If you’ve ever seen one you would agree that it looks like it could have come from a real dragon. But apart from its devilish good looks, the dragon fruit helps us to suppress our appetites. The rich fiber in the fruit allows us to feel full for longer.
Dragon Fruit
Pistachios
With an earthly flavor, pistachios are a tasty way to get some protein in your diet! Oh and they’re cholesterol free. Just one small ounce has about as much potassium as a small banana. Plus, if you have to deshell, you’re usually more aware of your snacking so you tend to overeat less.
Pistachios
Beets
Between the minerals, vitamins and antioxidants, beets are a winning superfood. Beets fight against disease, as well as strengthening your vital organs. Their signature color may hold the secret to their powers! Studies suggest that those purple pigments called batalain ward off degenerative diseases like cancer.
Beets
Pumpkin
So maybe there’s something to pumpkin spice latte season! Turns out, pumpkin is a superfood full of vitamins and antioxidants. Not saying pumpkin spice lattes are the key to the perfect weight loss plans though. Anyway, the main nutrient is called beta-carotene and this pro-vitamin is responsible for immune boosting and eye health! Your body actually converts it to vitamin A so it can aid your health in these important ways.
Pumpkin
Lentils
Lentils are super easy to make and very high in not just protein, but iron and many other nutrients. Their iron is very important in fighting against anemia, which vegetarians and vegans are especially prone to. In addition, lentils are low on the glycemic index so they cause your blood sugar to spike far less quickly than most starches. Thus, the energy you get from lentils will last longer.
Lentils
Tomato Sauce
Attention all sauce lovers, your in luck because tomato sauce is extremely healthy! Inside tomato sauce, there’s lots of lycopene, which keeps your heart healthy and makes your skin look younger. Actually, a study conducted at Harvard found women with high amounts of lycopene in their blood had a 34% lower chance of suffering a heart attack.
Tomato Sauce
Walnuts
The omega-3 fat called alpha-linolenic acid that helps improve memory and also coordination is found in walnuts. In fact, 14 walnut halves give you over double your daily dose of the omega-3 fat. If you’re a walnut fan, you can easily add them to salads and other dishes to improve your health.
Walnuts
Brussel Sprouts
Brussel sprouts are incredibly delicious when cooked with oil and spices and very healthy for you! Inside of brussel sprouts, you’ll find more glucosinolates than any vegetable. What’s that you ask? Well, it just helps combat cancer and detoxify your body. So, do yourself a favor and throw away any misconceptions you had about brussel sprouts from childhood.
Brussel Sprouts
Spinach
There’s a reason Popeye was nice and strong! He was on to something with spinach. Actually, this vegetable gives you more than 5 times your daily dose of vitamin K in only half a cup! Vitamin K builds strong bones and helps blood clot.
Spinach
Olives
A tasty and heart-healthy snack, grab yourself some olives! Much like olive oil, olives contain a special monounsaturated fat that helps your heart but with only 7 calories for every jumbo olive. Again, a great snack to introduce to your weight loss plans.
Olives
Cinnamon
Through history, cinnamon was used in traditional medicine. Nowadays, many are busy studying the effects of cinnamon on different ailments. Recently, it was shown that this spice helps promote health and especially for those with type II diabetes. You can find fiber, calcium and manganese in the wonder spice that regulates glucose levels, improves cognition and lowers cholesterol. So sprinkle on some cinnamon because why not?
Cinnamon
Edamame
These soybeans are really enjoyable to eat out of the pod and very beneficial to your health. Within a cup, you will get 22 grams of plant protein and tons of folate, fiber and cholesterol-lowering phytosterols. Steamed edamame sounds really nice right about now!
Edamame
Collard Greens
Of course, carrots are associated with eye health but let’s not forget collard greens. Vitamin A, lutein and zeaxanthin are all found in collard greens. They’re low calorie, easy to steam and really quite tasty. So add them into your weight loss plans for sure!
Collard Greens
Water For Weight Loss Plans
“Water is healthy? Really?!” Yes, it is, but you already knew that. But what most people neglect to do with this natural gift, is actually drink it! Drinking a glass of water before meals will reduce your appetite, and drinking a glass of water when you wake up will speed up your metabolism. If you happen to have a lemon nearby, squeeze a few juicy drops into your glass to get better results. Replacing sodas and juices in your weight loss plans with water, is your ticket to healthy and slim living.
Water For Weight Loss Plans
Cucumbers
Hey, we’re not here to debate whether cucumbers are really fruit or not, but we are here to tell you they’re a great weight loss food! This low calorie food is packed with vitamins and minerals. Plus, they’re 96% water and some studies suggest that foods with high water content/low calorie contents are associated with decreases in weight.
Cucumbers
Olive Oil
Who doesn’t love some fresh olive oil? Turns out, even though it’s rich in monounsaturated fats, studies on the Mediterranean diet (heavy in olive oil) show favorable effects on weight! Actually, one three-year study showed olive oil linked to weight loss and increased level of antioxidants in the blood.
Olive Oil
Artichokes
Artichokes are usually one of those veggies kids view with disgust. However, they’re really tasty and an underrated veggie in my humble opinion. Plus, they have tons of fiber and can help curb your appetite, which makes them great for weight loss!
Artichokes
Coffee
All you coffee addicts out there…this one is a win for you! Yes, caffeine may speed up your metabolism and help you burn a bit more calories. Obviously, you should watch for how much cream and sugar you’re adding.
Coffee
Vinegar
Besides being low calorie, vinegar also aids in preventing weight gain. Back in 2009, there was a Japanese study that found vinegar’s acetic acid may prevent accumulation of body fat, as well as increase feelings of satiety. Experts recommend using vinegar in slaws and chilled vegetable side dishes and not only salad dressing. Does this mean salt and vinegar chips are healthy? It was worth a try!
Vinegar
Kimchi
If you’re a fan of Korean and Asian-style cuisine, we don’t need to tell you what kimchi is! This condiment from fermented cabbage is an amazing source for vitamins A, B and C. Not to mention, it’s got a ton of probiotics to help with digestion. As the National Academy of Science found, healthy bacteria in your guy helps with gut lining, which then may reduce inflammation and fat mass. Kimchi, yes please!
Kimchi
Pearl Barley
What’s pearl barley you ask? It’s a barley that’s been polished so the outer bran and hull are removed. This allows it to cook faster. Not only is it great for fiber, but it has a slimming resistant starch and helps increase feelings of satiety. Add it to your soups or stew for a nice starch!
Pearl Barley
Pine Nuts
Although pine nuts can be a bit expensive, their nutritional value might make them worth the investment! These nuts contain fatty acids that increase satiety hormones, which make you feel full. In addition, they have vital minerals like manganese and vitamin B1 to help your body metabolize protein and carbs! Just add them to salads or even pizza if you desire!
Pine Nuts
Popcorn
Light and airy, popcorn is a snack you don’t instantly regret munching on. If it’s not movie theater popcorn that is! It’s part of the whole grain family and very light in calories.
Popcorn
Raspberries
In only half a cup of raspberries, you get a quarter of your daily recommended amounts of manganese and vitamin C, in addition to 4 grams of fiber. So next time you’re pouring your cereal or tossing a salad, consider adding raspberries for some antioxidants and polyphenols, which helps reduce risk for heart disease.
Raspberries
Plantains
Banana’s bigger, less sweet cousin…that’s basically what these starchier fruits are! They’re a great source of resistant starch. All it takes to make them are baking them with honey and lime juice or even sautéing them with some olive oil.
Plantains
Lemons
Adding lemon to dishes and drinks is a no brainer! You aren’t adding calories but you are adding flavor and pectin fiber, which helps fill you up and also fight hunger cravings. Some say citrus fruits help with weight loss.
Lemons
Tuna
Low-calorie but high in protein, tuna is a great lean fish that’s low in fat. Everyone from models to bodybuilders turn to tuna on their diets. You increase protein while keeping fat and calories low. Just make sure you pick the tuna canned in water and not oil!
Tuna
Cottage Cheese
Honestly, we aren’t big on the cottage cheese, but the health benefits have us reconsidering. First of all, dairy is usually high in protein but cottage cheese is mostly protein and very little fat or carbs. So many eat cottage cheese to boost their protein intake and help them feel full with not many calories. In addition, dairy products have lots of calcium which may be linked to fat burning.
Cottage Cheese
Soups
Studies have shown that eating food as soup, rather than solid, makes people feel fuller and eat less calories! You hear that? All you need to do is eat more soup. Of course, you want to avoid the cream or coconut milk soups with too much fat and calories.
Soups
Mustard
Mustard should be your first choice over mayo or any other dressing at the deli! Number one, it’s low calorie and low in saturated fat. It’s the best option for weight loss conscious deli goers!
Mustard
Oranges
Just like lemons, oranges are also low in calories. Another great thing is they have lots of fiber, which helps you stay full and consume less. From vitamin C to antioxidant anthocyanin, a disease-fighting antioxidant, oranges have it all.
Orange
Peanut Butter
Peanut butter is a fan favorite with kids and adults alike. Guess what? It’s great for healthy fats and protein and like many of the foods on our list it can curb hunger and keep you full longer! Apparently, some research has shown a connection between eating peanut butter and a healthy heart. Obviously, just take care to pick a brand without added sugar!
Peanut Butter
Kidney Beans
Just like chickpeas, you can get lots of fiber and slimming resistant starch from kidney beans, aka red beans. In addition, these beans have calcium and omega-3s. They’re a great legume for heart health too! We have to say, they’re a perfect add on to salads and of course, chili.
Kidney Beans
Greek Yogurt
Everyone’s favorite snack…Greek yogurt! Okay, sure, not everyone can get down with the creamy and thick texture, but it’s a lot of protein. Actually, its got three times more protein than an egg! Again, this yogurt helps people feel fuller longer.
Greek Yogurt
Boiled Potatoes
Another filling food, we have potatoes. Alright, this one can be tricky…obviously, not every potato dish is healthy. However, plain potatoes are rich in nutrients and low calorie. If you bake or boil some potatoes, you’ll get everything from a bit of protein and fiber to vitamins and minerals.
Boiled Potatoes
Chicken Breast
Sorry to the vegetarians, but chicken breast is a great source of low-fat protein. It’s great for those trying to build muscle. Also chicken is a wonderful source of phosphorus, niacin, vitamin B6 and selenium. Basically, it’s your go-to protein for meals.
Grilled Chicken
Grapes
The list of health benefits from grapes is endless. Grapes are packed with nutrients like, vitamins C and K. Also they contain high antioxidant levels that can help prevent chronic disease. Oh and they are great for your heart and may lower blood pressure and reduce cholesterol. Okay, we’ll stop we promise after we tell you that grapes may also protect against diabetes and decrease blood sugar levels.
Grapes
Celery
Sure, celery isn’t always everyone’s first choice, but hey, ants on a log are pretty tasty. Celery has vitamin C, potassium, vitamin A and folate. Of course, you know it’s mainly water, but it’s also packed with fiber. Yes, it helps with weight loss so get crunching!
Celery
Pears
Just like apples, pears too contain fiber and antioxidants. There was even a study of women who ate three pears daily happened to consume fewer calories and lost more weight than those who didn’t.
Pears