Superfoods 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?
Slimming super 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 superfoods for weight loss, and how to pack them into your daily diet!
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.
Spiced Black Bean Hummus with Marinated Peaches
1 (15-ounce) can black beans, rinsed and drained
1 garlic clove
2 tablespoons tahini
2 tablespoons olive oil
1 teaspoon Sriracha chili sauce
1 large lemon
1/2 teaspoon sea salt
1 firm ripe avocado
1 teaspoon fresh lemon juice
1 teaspoon chopped parsley
1 ripe large peach
Freshly baked pita chips
Put black beans, garlic clove, tahini, olive oil, chili sauce, and the juice of 1 large lemon in a food processor; pulse until smooth. (If the hummus is too thick, you can drizzle in some of the black bean liquid from the can.) Season with 1/2 teaspoon sea salt. Transfer hummus to a bowl, and let chill. Meanwhile, dice avocado, and place into a small mixing bowl. Season with sea salt, 1 teaspoon fresh lemon juice, and chopped parsley. Dice peach, and add to avocado mixture; toss gently. To serve, place hummus into a serving dish, and top with marinated peaches and avocado. Serve with freshly baked pita chips.
Yield: Makes 8 servings (serving size: 2/3 cup mixture and 5 chips).
- Calories per serving: 226.
- Fat per serving: 12 g.
- Saturated fat per serving: 1 g.
- Monounsaturated fat per serving: 6 g.
- Polyunsaturated fat per serving: 2 g.
- Protein per serving: 6 g.
- Carbohydrate per serving: 25 g.
- Fiber per serving: 6 g.
- Cholesterol per serving: 0.0 mg.
- Iron per serving: 1 mg.
- Sodium per serving: 319 mg.
- Calcium per serving: 27 mg.
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.
Dark Chocolate & Oat Clusters.
2 tablespoons peanut butter.
2 tablespoons 1% low-fat milk.
1/4 cup semisweet chocolate chips.
3/4 cup old-fashioned rolled oats.
1. Heat peanut butter, milk, and chocolate chips in a saucepan over low heat 3 minutes or until chips melt.
2. Stir in oats. Remove from heat.
3. With a spoon, small ice cream scoop, or melon baller, drop 8 ball-shaped portions on a wax paper − lined baking sheet. Let set in fridge 10 minutes.
Prep Time: 5 minutes.
Cook Time: 3 minutes.
Total Time: 10 minutes.
Yield: 4 servings.
- Calories per serving:160.
- Fat per serving:8 g.
- Saturated fat per serving:3 g.
- Mo-no unsaturated fat per serving:3.5 g.
- Polyunsaturated fat per serving:1.5 g.
- Protein per serving:5 g.
- Carbohydrate per serving:19 g.
- Fiber per serving:3 g.
- Cholesterol per serving:0 mg.
- Sodium per serving:40 mg.
- Rs per serving:1.7 g.
Good to Know.
What’s not to love about chocolate and peanut butter, especially when both are high in MUFAs? As a bonus, the oats provide resistant starch.
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.
ALT (Avocado, Lettuce, and Tomato) Sandwiches.
2 tablespoons fat-free mayonnaise.
8 (1-ounce) slices whole-grain bread with flaxseed, toasted.
4 large leaves romaine or Boston lettuce.
1 large ripe tomato, thinly sliced.
1 sliced peeled avocado.
12 very thin slices cucumber.
4 (.77- ounce) slices reduced-fat, reduced-sodium Swiss cheese (such as Alpine Lace).
1. Spread mayonnaise on the 8 slices of bread.
2. Layer 4 slices with 1 lettuce leaf, 1 slice tomato, 1 slice avocado, 3 slices cucumber, and 1 slice cheese; top with remaining bread slices. Cut sandwiches in half diagonally.
Prep Time: 15 minutes.
These easy sandwich stackers feature layers of sliced avocado, sliced tomato, lettuce, sliced cucumbers, and Swiss cheese. They’re perfect for a summer supper.
Yield: 4 servings (serving size: 1 sandwich).
- Calories per serving:305.
- Fat per serving:16 g.
- Saturated fat per serving:5 g.
- Monounsaturated fat per serving:7 g.
- Polyunsaturated fat per serving:2 g.
- Protein per serving:12 g.
- Carbohydrate per serving:32 g.
- Fiber per serving:7 g.
- Cholesterol per serving:20 mg.
- Iron per serving:2 mg.
- Sodium per serving:359 mg.
- Calcium per serving:230 mg.
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.
Pan-Grilled Salmon with Pineapple Salsa
1 cup chopped fresh pineapple.
2 tablespoons finely chopped red onion.
2 tablespoons chopped cilantro.
1 tablespoon rice vinegar.
1/8 teaspoon ground red pepper.
4 (6-ounce) salmon fillets (about 1/2-inch thick).
1/2 teaspoon salt.
Combine first 5 ingredients (through pepper) in a bowl; set aside.
Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.
Fish is prominent in the Willett plan since it’s a lean protein source. Salmon is particularly good because it contains plenty of heart-healthy fats called omega 3s.
Yield: serves 4 (serving size: 1 fillet and 1/3 cup salsa).
- Calories per serving:294.
- Caloriesfromfat per serving:41%.
- Fat per serving:13.2 g.
- Saturated fat per serving:3.1 g.
- Monounsaturated fat per serving:5.7 g.
- Polyunsaturated fat per serving:3.2 g.
- Protein per serving:36.4 g.
- Carbohydrate per serving:5.6 g.
- Fiber per serving:0.6 g.
- Cholesterol per serving:87 mg.
- Iron per serving:0.8 mg.
- Sodium per serving:375 mg.
- Calcium per serving:26 mg.
Good to Know.
Perfect for a summer night, this tropical salmon provides omega-3 fatty acids. Add fiber, which aids in digestion, with half a cup of whole-grain rice.