Nutrition is the foundation for successful weight loss. When you focus on nutrient-rich superfoods, your body will not only lose fat but also be healthy and full of energy.
Remember, sustainable weight loss is not about suffering from starvation, but knowing how to choose the right foods to keep you full for a long time and feel happy when eating. Superfoods are the way for you to turn your weight loss journey into a positive and long-term experience.
The role of nutrition in weight loss
Weight loss is not just about eating less or exercising more. It is a long journey where nutrition plays the role of the “backbone” for the body to be healthy and maintain the ideal weight. You can exercise hard every day, but if your diet is unbalanced, the weight loss results will not be sustainable.
Food is the fuel that determines how your body works: from the rate of metabolism, the ability to digest, to the feeling of fullness or cravings. When you choose the right foods, your body not only burns calories more efficiently but is also less tempted by junk food. This makes the weight loss process easier and less stressful.
Among the myriad of foods, there is a group often called “superfoods”. This is not a hyperbolic concept, but a way to talk about foods that are rich in outstanding nutrients, have the ability to support comprehensive health and are especially useful for people who want to lose weight.
What are superfoods?
Superfoods are foods that contain high levels of essential nutrients such as vitamins, minerals, antioxidants, healthy fatty acids and fiber. They are not a “miracle cure” that can replace everything, but when incorporated into the diet properly, superfoods will help your body:
- Improve metabolism
- Reduce inflammation and aid digestion
- Keep you feeling fuller longer
- Regulate blood sugar
- Support natural fat burning
Simply put, superfoods are “powerful assistants” that help you lose weight effectively while maintaining your health, instead of just tiring yourself out.
9 Best Superfoods for Weight Loss
Here are 9 superfoods you should use to effectively control your weight:
1. Blueberries
Blueberries rank among the most recognized superfoods, packed with powerful antioxidants that help combat inflammation and support fat metabolism. In addition, they provide fiber along with vitamins C and K. With their naturally sweet taste and low calorie content, blueberries make a smart snack choice that can satisfy cravings for sugar while still supporting weight management.
Blueberries can be enjoyed in many ways. You can eat them straight, mix them with yogurt/oatmeal, or add them to smoothies. Blueberries are an incredibly easy fruit to add to your diet.
2. Goji Berries
Speaking of berries, goji berries are another superfood in fruit form. Rich in antioxidants, fiber, vitamin A and C, they also provide calcium and iron to the body.
They help boost metabolism and regulate blood sugar, which can help you lose weight more effectively. However, it is important to note that this berry should only be eaten in moderation (due to its high iron content). About 2 tablespoons a day is enough to reap its health benefits.
Goji berries are best eaten as a snack or mixed with nuts. You may also find them sprinkled on top of açai bowls.
3. Avocados
As you may already know, avocados are high in healthy fats and fiber. Although considered high in calories, they offer many health benefits. Eating avocados in small portions is a great way to satisfy your cravings and avoid snacking. Avocados are great for digestion and, again, support your metabolism.
Avocados are best mashed up with a little seasoning and sprinkled on toast. This is the perfect breakfast for bariatric dieters to fuel up for the day! Or you can chop them up and toss them into a salad.
4. Salmon
Salmon is one of the healthiest dinner or lunch options available, rich in omega 3 fatty acids and B vitamins, and is also a great source of protein. Eating more protein is a great way to stay fuller for longer. By adding salmon to your diet at least once a week, you’ll be more likely to reach your weight loss goals.
Salmon can be prepared in a variety of ways. You can bake, fry, grill, and smoke it. It’s best served with lots of green vegetables and rice.
5. Leafy Greens
Spinach, kale, collard greens, arugula… the list goes on. It’s no secret that leafy greens are packed with beneficial nutrients. These vegetables are rich in vitamins, minerals, fiber, and antioxidants that help your body function better. They’re also very low in calories but high in volume, making them a great choice for any meal on your weight loss journey.
Green leafy vegetables can be enjoyed in a variety of ways, including smoothies, salads, omelets, stir-fries, pasta, and more.
6. Green Tea
Green tea is a great superfood or drink, so to speak, that you should add to your diet. It is a form of bariatric tea and is rich in catechins, a very powerful antioxidant. Drinking green tea is a great way to boost fat loss results, as catechins help increase fat oxidation and speed up metabolism. This helps increase fat burning, especially during exercise.
Enjoy a cup of hot tea with a little ginger and honey, either in the morning or around meals. A more concentrated form of green tea that has recently gained popularity is matcha, which has also been shown to aid weight loss.
7. Greek Yogurt
A great addition to any diet, Greek yogurt offers a variety of nutritional benefits for gut health. Yogurt is packed with probiotics, protein, and calcium. It’s a great snack to add to your daily diet, as the protein helps satisfy cravings and curb sugar cravings. The probiotics in yogurt help balance your gut bacteria, which can contribute to your overall health.
Pair a bowl of Greek yogurt with some berries, chia seeds, and/or nuts for the perfect superfood breakfast to start your day.
8. Chia Seeds
Chia seeds are loaded with essential nutrients such as fiber, healthy fats, protein, and antioxidants. One of their unique qualities is the ability to absorb liquid and expand, which promotes satiety and supports healthy digestion. This makes them particularly beneficial for relieving constipation and aiding weight loss, as they help you feel full for longer. You can easily add chia seeds to smoothies, yogurt bowls, or enjoy them as a creamy chia pudding.
9. Turmeric
It may not be an obvious choice, but healthy spices like turmeric have some notable health benefits. Turmeric contains an anti-inflammatory called curcumin. This spice has been linked to reduced inflammation in obesity. It also aids digestion and boosts metabolism, which can help with your weight loss journey. With a little effort, you can incorporate turmeric into some of your meals.
