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 fibre and protein
Similar to red wine, research shows that acai berries are extremely high in anthocyanins, a form of plant antioxidents associated with the ability to lower cholesterol levels in the blood stream.Scientists from the Federal University of Rio de Janeiro have shown that consuming acai extract may help fight harmful organisms. Acai help’s us not only lose weight, but maintain a healthy weight.
Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fibre.
Just one pear packs 15% of your daily recommended amount of fibre. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t. Ditch the peeler though; the skin is where all that filling fibre is hiding!
Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!
A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It’s also a good source of protein, and because it’s at least 90% water, it can fill you up so you eat less.
Bananas are a slimming superfood and should be at the heart of any healthy diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.
At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fibre, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.
True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.
Beetroot is a dark red vegetable with an acquired taste which has had a lot of coverage in the news. It has been linked with better stamina, improved blood flood and lower blood pressure.
Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fibre in less than 30 calories a serving, it’s bound to prevent weight problems too.
Move over Popeye and make room for the “queen of greens,” kale. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.
Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
Improved Vision, Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.Cancer Prevention,Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Anti-Aging, The high level of beta-carotene acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the aging of cells.
Nuts & Seeds
Nuts are another superfood rich in healthy fats that help you slim down.
Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.
Nut lovers don’t have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise. Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.
Grains and seeds
Getting more fibre—specifically by switching from refined bread and pasta to whole grains—can reduce your risk of death from any cause by 22%, according to a 2011 study published in the Archives of Internal Medicine.
Experts say that fiber can protect against diabetes, heart disease, some cancers, and obesity, and can reduce cholesterol, blood sugar, and blood pressure.
Another more recent study, this one out of Harvard in March, also found that red meat consumption is linked with a greater risk of death from cancer, heart disease, and all causes. This one, however, also looked at the benefit of substituting healthier protein sources, such as fish, poultry, nuts, and legumes. Of all the swaps studied, the researchers found that trading a serving of beef or pork for one of nuts could reduce a person’s risk of death during middle age by 19%
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.
One of several varieties of beans to make the list, red beans offer protein and fibre (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.
Lentils are a great source of satiating protein and fibre. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
White beans: Butter Beans, Cannelini
One-half cup of these fibre-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.
These slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They’re also a great source of fibre protein, and healthy fats.
Other Fantastic Superfoods & Superdrinks
Oats are rich in fibre, 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.
Brown rice is a heartier, fibre-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch a healthy carb that boosts metabolism and burns fat.
Plus, brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories. One study found that people who ate a higher-energy-density diet gained three times as much weight over six years than people eating a low-energy-density diet.
This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.
This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fibre and nearly 2 grams of Resistant Starch in just a half-cup serving.
Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You’ll stay full longer on fewer calories and avoid overeating at other meals.
As delicious as it is healthy, this monounsaturated “good fat” is well known for its heart-health and longevity benefits. Studies also show that Olive Oil can be linked to brain health and cancer prevention. Aim for two tablespoons a day.
Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.
Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.
Broccoli, grapes, and salad
The scientific consensus: A diet rich in fruits and vegetables, high in nutrients and low in calories, is your best bet for a long life.
Need specifics? Eat/Drink more broccoli grapes and salad: Researchers have found that compounds in these three foods pack extra life-extending benefits.
A strong immune system is an important part of living to a ripe old age, and for that you need lots of disease-fighting antioxidants. Health nutrition expert Frances Largeman-Roth, RD, swears by pureh tea —an earthy, rich variety that contains even more antioxidants than its better-known green counterpart. Steep a pureh tea bag for three to five minutes and serve with lemon and honey.