Wight loss

63 Amazing Super Slimming Foods

So-called super foods 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 super foods for weight loss, and how to pack them into your daily diet!

          1. Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

2.Oats

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.

3.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.

 

 

 

4.Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6 only.

5.Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

6.Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

7.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.

8.Pears

The high pectin (natural fruit sugars) content contained within pears makes the juicy fruit a strong diuretic and good at fending off unwanted water retention. They are high in fibre, too, which encourages a feeling of fullness and healthy digestion.

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

9.Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.

 

10.Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

11.Almonds

Nuts are another super food rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

 

12.Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

13.Lentils

Eating a couple of portions of lentils a week could help you to flatten your tummy, because they’re a cost-effective way to pack in a lot of different stomach-strengthening nutrients at once, including fibre, complex carbohydrates and proteins.

 A half-cup serving delivers 3.4 grams of Resistant Starch,  a healthy carb that boosts metabolism and burns fat.

14.Bananas

Bananas are a slimming super food at the heart of Health's Carb lovers Diet A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

15.Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.

 

 

 

16.Dark chocolate

Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.

Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.

17.Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

18.Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

19.Pine nuts

Nut lovers don't have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

 

20.White beans

One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.

 

21.Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

22.Low-fat milk

The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

23.Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They're also a great source of fiber, protein, and healthy fats.

24.Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

 

 

 

25.Quinoa

Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You'll stay full longer on fewer calories and avoid overeating at other meals.

25.Plantains

A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

26.Hot peppers

Hot peppers get their spicy kick from a compound called capsaicin. And the same compound is responsible for heating up your insides, causing your body to burn extra calories. It’s really easy to incorporate hot peppers into your diet: Eat it raw, cooked, dried, or in powdered form. And when in doubt, throw some cayenne or hot sauce onto your meal!

27.Collard greens

One serving of collard greens boasts your entire daily recommended amount of vitamins A and K, along with 7.6 grams of fiber. Plus it only cost you a mere 6 calories. Between the low-cals and belly-filling fiber content, collard greens and other leafy greens are an ideal option when you’re looking to stay healthy or slim down.

28.Coffee

By now, you probably know that coffee can help curb your appetite. But did you also know it can boost your metabolism? Since coffee contains the antioxidant chlorogenic acid (CGA), it can actually increase your body’s use of fat for energy. Research has additionally shown that CGA can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal.

29.Peppermint

Peppermint is known for its potent healing and calming digestive properties, so if you’re looking to slim down your stomach, it makes sense to start including it in your diet. The easiest way to do this is to drink it in tea form, so pick up a box from your local supermarket (organic if possible) and try drinking three cups a day. Great for clearing the skin, too!

30.Kelp

Get on with the Mediterranean diet and include some seaweed or Kelp into your meals. Prized for its high levels of iodine, kelp helps to create the thyroid hormones in your body. These regulate your metabolic rate – the rate in which your body burns fat. It also contains several minerals which have been found to assist the breakdown of belly fat and relieve water retention. Seek it out in Japanese supermarkets or pick up from health food stores in a supplement form.

31.Apple Cider Vinegar

If you’re looking for a quick fix body detox, try adding a few capfuls of apple cider vinegar to your meals. It acts as a digestive tonic, helping to see off harmful bacteria in the intestines, flush out toxins, and relieve water retention around the stomach. Try adding some to vegetables during cooking, or as a dressing over salad.

32.Cranberry Juice

As well as high levels of anti oxidising vitamin C, cranberry juice has fantastic diuretic properties. This means that it encourages the body to get rid of excess fluids when you go to the loo. Swap out your morning OJ for a glass of sugar-free, all natural cranberry instead.

33.Asparagus

Asparagus is often considered a luxury vegetable, and not without good reason. Each spear is packed full of vitamins A, B-complex, C and E, as well as containing high levels of skin-clearing zinc and potassium, which assists the removal of excess fluids from the body. Asparagus has also been used to treat inflammations such as arthritis and rheumatism.

34.Tomatoes

Delicious, full of antioxidants, AND they help you to lose weight? Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes have been found to reduce inflammation and water retention in the body, as well as reversing leptin resistance. Leptin is a type of protein which helps to regulate metabolic rate and appetite, so our bodies rely on it to shed those extra pounds.

35.Garlic

It might make your breath smell a bit, but each clove of garlic is packed not just with toxin-battling antioxidants, but also a naturally occurring chemical called allicin. When digested, allicin reacts with the blood to create a product capable of killing off many harmful bacteria and viruses that your body may be harbouring – including in the digestive tract. A healthy gut it essential for achieve a flatter tummy – try adding a few raw cloves to your food just before serving to get the most out of it.

36.Chilli

Adding chilli to your food is a great way to boost your metabolism, which helps you to burn fat faster, that's why it is often included in diet plans. A single chilli pepper also contains a full day’s supply of beta carotene (which is great for maintaining healthy skin, hair and nails) and twice your recommended daily allowance of vitamin C – an essential antioxidant that helps to battle toxins and foreign bodies in the blood stream.

37.Melon                                          

Half a melon contains almost twice as much potassium as bananas do, making it a low-calorie, high-antioxidant alternative that can aid the removal of excess fluids around the body. Cantaloupe melon also offers twice the recommended dose of vitamin C too, which will help to support your immune system and keep your skin in tip-top condition.

38.Cucumber

Believe it or not, cucumbers are actually a member of the melon family, and therefore have very similar slimming properties. It is a natural diuretic, which means consuming it eases water retention and bloating in the body. Why not make a slimming watercress, bean, mint and cucumber salad for a powerful tummy flattening lunch?

39.Watercress

Watercress is jammed full of nutrients, including vitamin B1, B2, B6, C and E, as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, improving the digestion and nourishing the skin, while its diuretic properties help to flush out toxins and excess fluids. Watercress is also a fabulous source of iodine, which helps to boost your metabolism, so it makes sense to include it in your diet if you’re striving to achieve a flat stomach.

40.Fennel

This liquorice-flavoured root vegetable is packed with vitamin C, potassium, and manganese and has long been used as a remedy for digestive problems. Thanks in part to its high dietary fibre content, it promotes healthy digestion, reducing swelling in the body, flushing out toxins and excess fluids. Fennel tea can also help to stave off hunger pangs, so pick up a box from your local health food shop and get slurping.

41.Cinnamon

A sprinkling of cinnamon could be all that’s standing in the way of you and those washboard abs. The sweet spice helps to regulate soaring blood sugar levels by stimulating insulin production. There is some evidence to suggest that cinnamon extract also makes fat cells more responsive to insulin, which means they’re much less likely to hold on to excess energy, and far more likely to burn existing fat stores instead.

42.Lemongrass

A key ingredient in many south east Asian dishes, lemongrass is thought to have an anti-inflammatory effect on the digestive system, as well as improving blood circulation. It is also thought to aid the body in dealing with excessive fats in the body

43.Ginger

Ever wondered why your sushi comes with a side of ginger? The spicy root has been used for centuries as a digestive aid, because it possesses anti-inflammatory, anti-nausea and antioxidant properties. It also contains an enzyme called zingibain, which helps digest proteins.

44.Artichoke

Artichokes are rich in fibre, thus helping to speed the digestive process up and relieve bloating in the abdomen, while containing relatively few calories. Artichokes are often recommended by nutritionists for the treatment of digestive disorders, like IBS, too

45.Quinoa

Did you know that, when she wants to get into shape for a shoot fast, Kate Moss eats quinoa instead of cereal for breakfast? That’s because it’s what is known as a complete grain, combining protein, fibre, B vitamins and complex carbohydrates all in one. Eating grains like quinoa will help to boost your metabolism, and burn belly fat faster, as will…

46.Couscous

…Couscous, another nutritious grain. Opt for wholemeal, rather than yellow couscous, as it will keep blood sugar levels at a steady rate by releasing energy more slowly.

47.Sunflower Seeds

Sunflower seeds contain a bountiful supply of dietary fibre, which could fill you up for longer and keep sweet cravings at bay, while easing digestion at the same time. They are packed full of antioxidant vitamin E, too, which is essential for skin health, as well as protein and complex carbs

48.Pistachios

If you’re looking to trim down your belly, then pistachios, together with almonds, are one of the best nuts you can snack on. They are lower in calories and fat than most other nuts, while remaining high in protein, fibre and other essential vitamins and minerals.

49.Natural Yoghurt

Many diet plans will tell you to reduce the intake of diary, but try not cutting natural yoghurt. As a probiotic, live natural yoghurt can help to relieve bloating and discomfort in the stomach, because it contains live bacteria that aid digestion. Opt for a low fat option to cut down on saturated animal fats, too.

50.Mackerel

Eating plenty of oily fish is a good idea if you want to tone up your tummy, because it is high in protein and low in ‘bad’ or saturated animal fats. It is also a rich source of omega 3 and 6 fatty acids, which are crucial to proper brain function. Slimmer AND smarter? Sounds good to us…

51.Papaya

Papaya contains a naturally-occurring enzyme called papain, which aids the digestion of protein. It can also help to break down food faster, easing bloating and flattening out your belly in no time.

52.Pineapple

Much like its tropical cousin, pineapple boasts a digestive enzyme that helps to ease bloating, settle your stomach, and even relieve heartburn. It’s high in natural fruit sugars, or fructose, which could stave off sweet cravings.

53.Black Pepper

A simple way to prevent bloating and discomfort after eating? Add a bit of freshly ground pepper to your diet. It’s a natural digestive aid, and helps to relieve bloating at the same time.

54.Celery

While it is a myth that celery is a minus-calorie food (that it takes more calories to digest it than it does to eat it) it is still a detoxing stem that can reduce water retention and help to purge your body of toxins.

55.Peppers

Red peppers, like their hotter chilli cousins, are thought to have a soothing effect on digestion, while giving the metabolism a kick in the process. As a sweet vegetable packed with vitamin C, too, they can also fend off sweet cravings when they strike – the perfect weapon against belly fat.

56.Liquorice

It’s better for your flat stomach drunk in tea form than eaten as sugary confectionary, but the digestive and anti-inflammatory benefits of liquorice are not to be sniffed at.

57.Horse Chestnut

The seeds, leaves, bark and flowers of the horse chestnut have been used for centuries to treat numerous conditions, thanks to its anti-inflammatory and antispasmodic properties. Drink in tea form to reap the belly-flattening rewards

58.Leeks

High in potassium and vitamin C, leeks are present in many diet plans to relief excess weight around the stomach caused by water retention.

59.Yarrow

Yarrow might be a common weed to some, but taken in tea or tablet form, it’s a powerful diuretic and has anti-inflammatory properties, great for maintaining a healthy digestive system.

60.Dandelion

Similarly, if you are looking to lose water weight caused by retention, try drinking dandelion root tea, or a herbal tea that contains dandelion as an ingredient. It is a natural diuretic, and will help your kidneys to flush out excess fluids and sodium. Consider adding a few squeezes of…

61.Lemons

… Lemon to your herbal infusion as well. A well-known detoxifier, it’s a great natural weapon against water retention and could help you achieve a flatter stomach.

62.Peaches

Peaches are great for restoring balance to an upset or bloated stomach, as they have both laxative and diuretic properties due to their alkaline nature.

63.Artichokes

Artichokes have long been used to remedy digestive disorders and bloating. The edible buds are particularly high in a compound called cynarin, which helps the body’s natural detoxification process by encouraging the regeneration and stimulation of bile in the liver. It’s also a well-known.