Diet Superfoods - The Best Health Foods for Losing Weight


While for most people dieting involves reducing the amount of food eaten and switching to weird so-called 'diet foods', the food you choose for long-term weight reduction makes a big difference. The simplest diet advice is  Desize Me - Diets that Work by Reducing Portion Sizes - Only Eat the Better Half, that is try to reduce portion sizes by half and eliminate the poor quality and junk foods from what you eat. Cut out the fried foods, fat and sugar laden foods in favour of foods with low calorie densities and lots of natural fibre - such as fresh fruit and vegetables. However it is a good idea to look at the best foods to eat when you are trying to lose weight.

A new study by Harvard researchers suggests that people benefit more by focusing on eating the right foods, rather than less - quality matters are well as quantity.

The findings are based on 20 years of data for a total of 120,877 men and women and examined the association between changes in participants' eating and lifestyle habits and body weight changes every four years. On average the people in the study consistently gained 3.35 pounds (1.5kg), or about 2.5% of their body weight, during each 4-year period. Over the 20 years of the study the average total weight gain was about 17 pounds (7.7 kg).

Recent Research Findings

The study emphasised that small changes in diet and lifestyle added together make a major differences. People trying to lose weight should consider both diet and lifestyle changes, which has been recommended before. The 'Eat the better Half' approach is supported by this study, because while calories and portion sizes are important it is much easier to control calories by substituting healthy foods for junk foods and sugar-laden drinks than delude yourself into thinking you can count calories in junk food and so limit you intake. refer other articles The approach is to substitute unprocessed and whole foods such as fruit and vegetables, that have low calorie densities and high fiber for the junk foods and processed foods that have high sugar and fat contents.

Best foods for Weight Loss

Below are series of foods that good options for a weight loss program:

Raw Fruits and Vegetables (Whole Foods) - These are beneficial because they have high fiber and generally have low calorie densities. They fill you up and make excellent snacks and substitutes for desserts.

Salads - Make an excellent side dish and can easily become a main meal by adding lean chicken, beef or seafood. Try to include a wide variety of fresh in-season items such tomato, beetroot, cabbage, carrot, capsicum, lettuce, or cucumber. Try to use homemade low in calorie salad dressings such as vinegar, olive oil or lemon. Salads are also a good item for sandwiches.

Grapes - Make an excellent substitute for snack such as chips or nuts. They are high in sugar but provided you don't overeat them they are an excellent snack with zero fat. 100g of fresh grapes only contain about 70 calories.

Oranges and Apples - make an excellent snack substitutes, because of the added time taken to peel the fruit. Both Oranges and Apples only have about 50 calories. In contrast 200 ml of squeezed orange juice, with all the fiber gone has about 115 calories and sweetened juices have even more calories. The pectin in apples is an appetite suppressant that keeps you satisfied for long periods of time.

High fiber cereals - Whole grain cereals that are unprocessed fill you up, have lots of fiber and vitamins and relatively few calories. Oatmeal is particularly good as its loaded with fiber and provides sustained energy while delaying hunger pangs.

Sprouted pulses and beans - When beans and pulses are sprouted, they gain added vitamins and fiber and they can be used in a variety of ways.

Air popped popcorn - If you like popcorn choose varieties that are made without oil, butter or salt. Pop it your self in a microwave oven or on a stove. Four cups of air-popcorn have only 100 calories and one gram of fat.

Dairy products - Although more research is needed people who eat low-fat dairy products several times a day, lost more weight or put on less weight than people who did not eat dairy products.

Raw Nuts in Moderation - Eating any type of raw nut is good for dieting as the fiber helps to ward off hunger and nuts are laden with protein and healthy Omega-3s fats and other good fats. But carefully control the amounts you eat and avoid roasted and salted nuts. Brazil Nuts are a good source of selenium.

Walnuts - Make a great snack, but you cannot eat many of them as they are more filling than other nuts and contain less carbohydrates.Walnuts are rich in calcium.

Fish and Seafood - These are one of the beneficial components of the Mediterranean Diet and make excellent substitutes for chicken, pork and beef.

Green Tea - Well known to be beneficial for weight loss programs.

Garlic - Is another great food for weight loss programs, both to improve flavors and as an appetite suppressant.

Summary of the Best Foods For Weight Lost

Cereals and Grains
Vegetables
Lean proteins
Fruits
Oatmeal (old fashioned)
Broccoli
Egg whites (whole eggs in limited quantities)
Grapefruit
Yams
Asparagus
Whey or Casein protein (protein powder supplements)
Apples
Brown rice
Spinach
Chicken Breast
Blueberries
Sweet potatoes (almost same as yams)
Salad greens
Salmon (wild )
Canteloupe
Multi grain hot cereal (mix or barley, rye, oats, titricale and others)
Tomatoes
Turkey Breast
Oranges
White potatoes
Peppers (red, green or yellow)
Top grade steak (grass fed beef)
Bananas
100% whole wheat bread
Onions
Flank Steak (grass fed beef)
Peaches
100% whole wheat pasta
Mushrooms
Lean Ground Turkey
Grapes
Beans (great for healthy chili recipes)
Cucumbers
Lean game meats
Strawberries
Cream of rice hot cereal
Zucchini
Trout
Pineapple

List of Superfoods

AVOCADO
BLACK BEAN PASTA
BONE BROTH
BUCKWHEAT
CHIA
COCONUT SUGAR
GOAT MEAT
GOJI BERRIES
INSECTS
KAKADU PLUM
MACA POWDER
MACADAMIA NUTS
PEA PROTEIN
RAW CACAO NIBS
RED ALGAE
TURMERIC
WILD FISH AND SEAFOOD

Other Super Foods

Almonds
Amarant
Bananas
Black beans
Blueberries
Broccoli
Brown rice
Buckwheat
Coffee
Collard greens
Dark chocolate
Farro
Freekah
Garbanzo beans
Green tea
Hot peppers
Kidney beans
Lentils
Millet
Oats
Oranges
Pearl barley
Pears
Pine nuts
Plantains
Potatoes
Quinoa
White beans





Fruit and vegetables are the basic superfoods which form the base for a good diet
Fruit and vegetables are the basic superfoods which form the base for a good diet. Source: Public Domain
Weight changes associated with various foods - Research studies
Weight changes associated with various foods - Research studies. Source: Public Domain
To lose weight include wholefoods that are rich in fiber and have low calorie density - that is the number of calories per unit of volume. This lowers the GI and means you remain satiated for longer
To lose weight include wholefoods that are rich in fiber and have low calorie density - that is the number of calories per unit of volume. This lowers the GI and means you remain satiated for longer. Source: Public Domain
The calorie density of the food is the key
The calorie density of the food is the key. Source: Public Domain
Learn why fruit and vegetables are so important for weight control
Learn why fruit and vegetables are so important for weight control. Source: Public Domain
Fruit and vegetables ranked by nutrition and health value
Fruit and vegetables ranked by nutrition and health value. Source: Public Domain
The food pyramid shows that the foundation of a good diet is fruit and vegetables
The food pyramid shows that the foundation of a good diet is fruit and vegetables. Source: Public Domain
Smaller portion sizes and less rich food is needed, but it is hard to do when there is such abundance
Smaller portion sizes and less rich food is needed, but it is hard to do when there is such abundance. Source: Original Image by John Anderson
Fruit and vegetables can be eaten in so many ways
Fruit and vegetables can be eaten in so many ways. Source: Public Domain
While fruit and vegatbales are healthy they contain high levels of natural sugars and calories and so portion control is needed to get the net benefits
While fruit and vegatbales are healthy they contain high levels of natural sugars and calories and so portion control is needed to get the net benefits. Source: Original Image by John Anderson