Superfoods for Weight Loss

It’s time for a new slim-down mantra: Eat more to weigh less. No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings.

Steak
Beef has a rep as a diet buster, but eating it may help you peel off pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but little beef. The protein in steak helps you retain muscle mass during weight loss.  Try to consume local organic beef; it’s healthier for you and the environment.

Eggs
Egg protein is filling, so you eat less later in the day.  Omelets and scrambles are obvious choices, but if you can’t cook before work, bake a frittata on Sunday; chill it and nuke slices for up to a week.

Kale
Long sidelined as a lowly garnish, this green belongs center stage on your plate. One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium. But kale’s earthy flavor might take some getting used to. Spinach, another nutrient powerhouse, is a milder-tasting option.

Oats
Oatmeal has the highest satiety ranking of any food.  Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.

Lentils
Lentils are a bona fide belly flattener. They’re high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes).

Goji berries
These chewy, tart berries have a hunger-curbing edge over other fruit: 18 amino acids, which make them a surprising source of protein. Snack on them midafternoon to stay satisfied until dinner. The calorie cost? Only 35 per tablespoon.

Wild salmon
Not only do fish fats keep your heart healthy, but they shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity—which helps build muscle and decrease belly fat. And the more muscle you have, the more calories your body burns. Opt for wild salmon; it may contain fewer pollutants.

Apples
An apple a day can keep weight gain at bay. People who chomped an apple before a pasta meal ate fewer calories overall than those who had a different snack. Apples are high in fiber—4 to 5 grams each—which makes them filling.  Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an “apple shape.”

Buckwheat pasta
Swap plain noodles for this hearty variety; you’ll slip into your skinny jeans in no time. Buckwheat is high in fiber and, unlike most carbs, contains protein. Those two nutrients make it very satiating, so it’s harder to overeat buckwheat pasta than the regular stuff.

Blueberries
All berries are good for you, but those with a blue hue are among the best of the bunch. They have the highest antioxidant level of all commonly consumed fruit.  They also deliver 3.6 grams of fiber per cup. Fiber may actually prevent some of the fat you eat from being absorbed because fiber pulls fat through the digestive tract.

Almond butter
Adding this spread may lower bread’s glycemic index (a measure of a food’s effect on blood sugar). The higher blood sugar levels rise, the lower they fall; that dip leads to hunger, causing people to overeat.  Furthermore, blood sugar changes cause the body to make insulin, which can increase abdominal fat.

Pomegranates
The juice gets all the hype for being healthy, but pomegranate seeds deserve their own spotlight. In addition to being loaded with folate and disease-fighting antioxidants, they’re low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Chiles
One reason to spice up your meals: You’ll crank up your metabolism. A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles.  Plus, you can’t gulp down spicy food, eating slowly gives your brain time to register that your stomach is full, so you won’t overeat.

Yogurt
Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady.

Quinoa
Curbing hunger is as easy as piling your plate with this whole grain. It packs both fiber (2.6 grams per 1/2 cup) and protein, a stellar nutrient combo that can keep you satisfied for hours.

Sardines
These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they’re low in mercury and high in calcium, making them a smart fish pick for pregnant women.

Tarragon
You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Excess sodium causes your body to retain water, so using less salt can keep bloating at bay. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.

Parmesan
Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds. Lowfat-dairy fans didn’t experience the same benefit. Whole dairy may have more conjugated linoleic acid, which might help your body burn fat. Parmesan is so flavorful, it’s easy to stick to one serving.

Avocado
Don’t let the fat content of an avocado (29 grams) scare you—that’s what makes it a top weight loss food. The heart-healthy monounsaturated fat it contains increases satiety. And it’s terrific summer party food.

Olive oil
Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that’s hardly its only slimming feature.  Research shows it has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome.

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