20 almost zero calorie foods great for weight loss
nutrition 20 best superfoods for weight loss
superfoods is a word often used for nutrient-rich ingredients that confer major health benefits
besides promoting overall health many superfoods contain specific compounds antioxidants and
micronutrients that may enhance weight loss here are 20 of the best superfoods for
weight loss all backed by science 1. kale kale is a leafy green vegetable that's
well known for its health-promoting properties it's a great source of antioxidants
and several key nutrients including manganese and vitamins c and vitamin k kale
is also low in calories and high in fiber a compound that moves slowly through the
digestive tract and helps keep you feeling fuller for longer which may support weight
loss try adding kale to your favorite salads sauteing it with garlic for an easy side dish or
using it to add a pop of color to pasta dishes 2. berries berries like strawberries blueberries
and blackberries are vibrant flavorful and highly nutritious for example blueberries
are rich in fiber and vitamin c and k they can also help satisfy your sweet tooth while
providing fewer calories than many other high sugar snacks or desserts berries work well in
smoothies or as a topping for yogurt or oatmeal they also make an excellent snack either on their
own or combined with other fruits in a fruit salad three broccoli broccoli is a nutrient-dense
superfood and an excellent addition to a healthy weight loss diet in particular broccoli
is a great source of fiber and micronutrients such as vitamin c folate potassium and manganese
multiple studies also show that upping your intake of cruciferous vegetables including broccoli
could help prevent weight gain over time add a bit of garlic lemon juice or parmesan or all three
to your broccoli for a quick and easy side dish you can also try adding broccoli to salads
casseroles quiches or pasta dishes to ramp up their nutritional value for chia seeds chia
seeds are loaded with important nutrients including omega-3 fatty acids calcium magnesium
and manganese they're also packed with soluble fiber which is a type of fiber that absorbs water
and forms a gel in the digestive tract research suggests that consuming soluble fiber may be
linked to increased weight loss and body fat loss chia's seeds are also high in protein which can
help reduce hunger and regulate your appetite try sprinkling chia seeds over your favorite
smoothies yogurts or oat bowls to enhance the flavor and texture five eggs share on pinterest
cabin images getty images eggs are versatile delicious and simple to prepare it's easy to see
why they're one of the best superfoods for weight loss in fact eggs are packed with a variety of
essential vitamins and minerals in each serving including selenium vitamin b12 riboflavin
and phosphorus additionally eggs are brimming with protein which can help promote
feelings of fullness to boost weight loss hard-boiled eggs make a great snack sprinkled
with some salt and pepper or a bit of hot sauce you can also enjoy eggs in omelets quiches
breakfast burritos and stir fries 6. avocado avocados are popular for their unique
taste and texture as well as their impressive nutrient profile in particular avocados high in
potassium folate and vitamins c and k although avocados are considered a calorie dense food
they're loaded with fiber and heart healthy unsaturated fats which can keep you feeling
full between meals to help you lose weight avocados can bring a creamy texture and rich
flavor to toast salads soups or scrambled eggs they also make an excellent addition to sauces
and dips like guacamole hummus and salsa 7.
Sweet potatoes sweet potatoes are a vibrant
delicious and nutritious superfood they're loaded with antioxidants along with vitamins a and
c manganese and b vitamins what's more sweet potatoes are high in fiber which can slow stomach
emptying to boost both weight loss and fat loss you can bake mash boil or saute sweet potatoes
and enjoy them as a filling snack or side dish 8. kimchi and sauerkraut kimchi is a
common ingredient in korean cuisine it typically consists of salted fermented
vegetables like cabbage and radish sauerkraut is the european version of this
dish also typically made with fermented cabbage like other fermented foods kimchi and sauerkraut
are great sources of probiotics these are a type of beneficial bacteria also found in your gut
and they support several aspects of health interestingly some studies suggest that probiotic
supplements may play a role in weight regulation and affect appetite and feelings of fullness to
squeeze more probiotics into your diet try eating kimchi with rice or adding it to stews grain bowls
or noodle dishes sauerkraut goes well in wraps and burgers and alongside sausages including vegan
varieties it also pairs well with cheese there are no rules for how to eat kimchi and sauerkraut
so feel free to experiment with your food pairings many people also eat them on their own when you're
choosing kimchi and sauerkraut avoid varieties that contain added preservatives or sugar as well
as those that have been pasteurized look in the refrigerated section of your grocery store you can
also easily make your own kimchi or sauerkraut at home 9.
Bell peppers share on pinterest sushiman
getty images also sometimes referred to as sweet peppers bell peppers are a highly nutritious
veggie available in a variety of colors they're rich in fiber and boast an array of other
important nutrients including vitamin c vitamin b6 and potassium thanks to their high water content
they're also very low in calories and can replace other ingredients in your diet to decrease your
daily calorie intake and support weight loss pair bell peppers with hummus tzatziki or yogurt
dip for a quick and easy low calorie snack alternatively try dicing them and adding them to
soups salads or stir fries to brighten your dishes 10.
Chickpeas chickpeas also known as
garbanzo beans are a type of legume closely related to other types of beans including
kidney beans black beans and pinto beans each serving of chickpeas is high in manganese
folate phosphorus and copper chickpeas are also high in fiber and protein which can slow digestion
regulate your appetite and promote weight loss you can swap chickpeas in for other sources of protein
and meals to give any recipe a plant-based twist you can also bake or roast chickpeas and season
them with your favorite spices for a simple snack 11 apples apples are not only one of the most
popular fruits on the planet but also one of the most nutritious apples are chock full of
antioxidants plus essential micronutrients like vitamin c and potassium they also contain
a specific type of soluble fiber called pectin which animal studies have shown may help
reduce food intake and increase weight loss studies have suggested that including apples in a
healthy diet may promote weight loss and improve your overall health you can enjoy apples in their
whole raw form for a healthy high fiber snack they're also delicious sliced up and paired with
peanut butter cream cheese or yogurt dip 12. spinach spinach is a popular leafy green
vegetable originally from ancient persia it's low in calories and high in fiber vitamins c
a and iron what's more spinach contains thylakoids which are a type of plant compound that may delay
fat digestion and reduce hunger and cravings in addition to salads there are plenty of
other creative ways to add spinach to your diet try adding it to stir fries soups smoothies
or pasta dishes to bring some extra color and micronutrients to your meal 13.
Walnuts share
on pinterest the picture pantry offset images walnuts are a type of tree nut known
for containing many healthy nutrients along with being rich in omega-3 fatty acids
walnuts contain a concentrated amount of vitamin e folate and copper although they're relatively high
in calories studies show that the body absorbs 21 fewer calories from walnuts than expected based
on their nutritional value studies have also shown that walnuts may reduce hunger and appetite which
could be beneficial for long-term weight loss walnuts are great for adding a
heart healthy crunch to salads cereals oatmeal or yogurt you can
also season and toast them for a tasty filling snack 14. oats oats are a whole
grain food and beloved breakfast staple their scientific name is avena sativa they're
a good source of fiber manganese phosphorus copper and protein thanks to the plentiful
protein and fiber in oats they may be beneficial for weight management and appetite control
according to several studies besides oatmeal you can also enjoy oats in yogurt smoothies
porridge or baked goods 15.
Tomatoes tomatoes are a tangy flavorful superfood and an excellent
addition to a well-rounded weight loss diet tomatoes are also jam-packed with antioxidants as
well as vitamins and minerals including vitamins c and k and potassium additionally because of
their high water content tomatoes have a low calorie density which could help support long-term
weight loss tomatoes can add a zip of flavor to salads wraps and sandwiches you can also use them
to whip up delicious soups sauces salsas and jams 16. green tea green tea is a potent source of
disease fighting polyphenols and antioxidants in particular green tea is rich in antioxidants
like porcelain chlorogenic acid and their gala it's also high in epiglocotec and gallup egcg an
antioxidant that may help increase weight loss boost metabolism and reduce belly fat when
taken in high doses you can brew a cup of green tea and enjoy it as is or try adding a bit
of lemon honey or ginger for some extra flavor 17 salmon salmon is a type of fatty fish
notable for its impressive nutritional profile salmon not only contains a good amount of heart
healthy omega-3 fatty acids in each serving but also high amounts of b vitamins selenium and
potassium it's also one of the best sources of protein available which can help manage your
appetite and enhance feelings of fullness you can bake sear grill or pan fry salmon
and pair it with your choice of herbs veggies and whole grains for a healthy wholesome
meal 18.
Grapefruit share on pinterest lice gal offset images grapefruit is a popular citrus
fruit that's known for its distinct flavor which can be sour slightly sweet and a little
bitter each serving of grapefruit contains a good amount of the fiber and vitamin a and c that
you need each day it's also low in calories and some older human and animal studies have shown
it may increase weight loss and fat burning one of the most popular ways to enjoy grapefruit
is by sprinkling it with a bit of salt and sugar you can also add grapefruit to salads salsas
smoothies or juices 19 yogurt yogurt is a dairy product that's high in calcium vitamin b12
phosphorus and riboflavin some yogurt varieties including greek yogurt are especially high in
protein which could be beneficial for weight loss certain types also contain probiotics which may be
involved in weight control and appetite regulation multiple studies have shown that eating yogurt is
linked to a lower body weight and reduced risk of developing metabolic disease and type 2 diabetes
try topping your yogurt with some fresh fruit nuts and seeds or mix it into dips and spreads to give
recipes a healthy high protein upgrade 20.
Quinoa quinoa is a whole grain superfood that
has gained popularity in recent years in addition to its rich protein and fiber contents
quinoa contains plenty of manganese magnesium folate and phosphorus plus it's one of the
few plant-based sources of complete protein meaning that it contains all nine of the essential
amino acids your body needs its protein content may help decrease hunger and appetite you can
swap quinoa in for other grains including rice couscous or barley in your favorite dishes it also
makes a great addition to grain salads soups stews and veggie burgers the bottom line many superfoods
can help support your weight loss efforts these foods not only contain high amounts
of important vitamins and minerals but also nutrients that may promote weight loss such
as protein and fiber to get the best results from eating these foods enjoy them as part of
a healthy well-rounded diet and pair them you
