Superfoods are foods that have a lot of nutrients and can make you healthier. Some superfoods can also help you lose weight by making your metabolism faster, making you less hungry, or making you burn more fat. Here are five superfoods that you can eat to help you lose weight.
- Green tea: Green tea is a drink that has antioxidants, caffeine, and catechins. These things can help you use more energy, break down more fat, and make you less hungry ( 14 ). Green tea can also make your blood sugar and cholesterol lower, which can stop you from gaining weight again ( 15 ). To get the benefits of green tea, drink 2–3 cups every day, before you eat or exercise. – Eggs: Eggs are a good source of protein that is high quality, which can make you feel full and happy for a long time. Protein also helps keep your muscles strong, which is important for keeping your metabolism high ( 16 ). Eggs also have some vitamins and minerals that you need, such as choline, selenium, and vitamin B12. Choline is very important for your liver and how it uses fat ( 17 ). You can eat eggs for any meal, or make healthy snacks with them like egg muffins or hard-boiled eggs. – Berries: Berries are tasty fruits that have few calories and a lot of fiber, antioxidants, and phytochemicals. Fiber helps slow down how fast you digest food and make you feel full, while antioxidants and phytochemicals can help stop inflammation, damage, and insulin problems, which are all related to being overweight ( 18 ). Berries also have a low glycemic index, which means they do not make your blood sugar and insulin go up a lot after you eat them. This can help you control your hunger and not eat too much ( 19 ). You can eat berries fresh or frozen, or put them in smoothies, yogurt, oatmeal, or salads. – Salmon: Salmon is a fish that has a lot of omega-3 fatty acids, protein, and vitamin D. Omega-3 fatty acids can help lower inflammation, make insulin work better, and make you burn more fat, especially in your belly ( 20 ). Protein and vitamin D can also help your muscles grow and be strong, which can make your metabolism and calorie burning faster ( 21 ). Salmon is also very filling and tasty, which can help you eat less and lose weight. You can cook salmon in different ways, or use it to make salads, sandwiches, or soups. – Quinoa: Quinoa is a grain that does not have gluten and is high in protein, fiber, and magnesium. Protein and fiber can help you feel full and eat fewer calories, while magnesium can help your blood sugar and insulin levels be normal, which is important for weight management ( 22 ). Quinoa is also a complete protein, which means it has all nine amino acids that your body cannot make by itself. This makes it a good protein source for people who do not eat meat or animal products. You can use quinoa instead of rice, pasta, or couscous, or put it in salads, soups, or casseroles. These are some of the best superfoods for weight loss, but there are many more that you can try. For more information, check out these articles: [20 Best Superfoods for Weight Loss], [8 superfoods for weight loss], and [Best Superfoods for Weight Loss 2024]. Remember to eat a balanced and varied diet, and do some physical activity and sleep well for the best results.
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