Are you trying to revamp your diet to start eating to lose weight?
Beginning a lifestyle change can be exciting, scary, and nerve racking all at the same time. It can be more scary when you don’t know where to start.
Here are some superfoods you can try to kickstart your efforts:
1. Green Tea – The caffeine from green tea may increase energy expenditure and may counteract the decrease in metabolic rate that is seen during weight loss. And the catechins may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat. What are catechins? Catechins are phytochemical compounds found in high concentrations in a variety of plant-based foods and beverages, such as apples, blackberries, dark chocolate and wine. Green tea is a better alternative to other sources of caffeine, not to mention it also comes with a host of other benefits like a reduced risk for several cancers, including, skin, breast, lung, colon, esophageal, and bladder, a reduced risk for heart disease, and an increase of HDL (good) cholesterol.
2. Beans – So many beans take your pick! Beans offer a great combination of low fat and high fiber and protein, which help you feel fuller longer.
- One cup of kidney beans = 11 grams of fiber, 15 grams of protein
- One cup of navy beans = 19 grams of fiber, 14 grams of protein
- One cup of black beans = 14 grams of fiber, 15 grams of protein
- One cup of pinto beans = 15 grams of fiber, 15 grams of protein
- One cup of garbanzo beans (chickpeas) = 12 grams of fiber, 14 grams of protein
- One cup of lima beans = 13 grams of fiber, 14 grams of protein
3. Tempeh – Tempeh, along with other fermented soy products, contains a high amount of protein and a high amount of good fats like omega-3 and omega-6 fatty acids. Additionally, 100 grams of tempeh contain 1.3 micrograms (or 65% of our recommended daily intake – RDI) of manganese. Manganese is a micronutrient that helps the body convert protein and fat into energy.
4. Rice – Most people think of white or brown rice, but rice comes in many different colors. Black rice is said to have the best nutrition content, however, other varieties can be just as good. See for yourself:
Polished white rice – contains 6.8 protein, 1.2 iron, 0.5 zinc and 0.6 fiber
Brown rice – contains 7.9 protein, 2.2 iron, 0.5 zinc and 2.8 fiber
Purple rice – 8.3 protein, 3.9 iron, 2.2 zinc and 1.4 fiber
Red rice – 7.0 protein, 5.5 iron, 3.3 zinc and 2.0 fiber
Black rice – 8.5 protein, 3.5 iron, zero zinc and 4.9 fiber
5. Watermelon – One of my favorite fruits! According to a new study in the Journal of Nutrition, the amino acid arginine, which is abundant in watermelon, might promote weight loss . It may also lead to enhanced oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does.
6. Water – Water is your body’s lifeblood, and you should be drinking it through your day. It’s a great no-calorie beverage, and you can get it by drinking unsweetened tea, flavored unsweetened mineral water, regular water with lime or lemon, and…watermelon! It will also help flush toxins from the body and help you feel full. So when those hunger pangs strike, try drinking a glass of water before grabbing that snack.
Sources:
Green tea catechins, caffeine and body-weight regulation
World’s Healthiest Foods (for black beans, kidney beans, navy beans, etc.)
Tempeh: A highly nutritious and protein-rich fermented soy product
Black rice: Rare yet highly nutritious
Metabolism Booster: Watermelon
