The Best Fat Burning Superfoods For Weight Loss

It is more than likely you have become accustomed to reading the term superfood. It’s something that has grown in popularity in recent years, to the point where you don’t know what to believe. What is a superfood really?

In the correct context, it’s simply a food that is packed with more vitamins, minerals, and nutrients than other foods. For the most part, this includes ingredients that other foods don’t normally have, like an extra antioxidant. 

Let’s look at a variety of superfoods that will help you lose weight, maintain health, and perhaps most importantly… help you stay fuller for longer. 

The Myth of Superfoods 

There are a few important points to make before we dive into our favorite superfoods. In many cases, the term superfood has become a catchall marketing term for manufacturers looking to sell their products. You’ve probably read about amazing superfoods that will help you lose weight fast, that will erase wrinkles or simply slow the aging process. 

This is disingenuous at best. Let’s be clear – all of these superfoods we will cover are good for your health. However, if you continue eating a poor diet that lacks nutrition throwing in a few of these is not going to protect you from illness or help you lose weight. It’s vital that these foods form part of a healthy, nutritious regular diet. 

A balanced diet contains lean proteins, fresh fruits and vegetables, whole grains, healthy fats, and low-fat dairy products. Many nuts, seeds, fatty fish, fruits, and vegetables are superfoods, as they provide your body with the nutrients they need to thrive.

Don’t go into this thinking that choosing a few superfoods is going to heal you of a chronic health issue you’ve been experiencing. It’s also not going to help you burn off all your fat if you sandwich it in between chips and fried foods. 

Superfoods aren’t a magic bullet to health and obesity problems. For this reason, there are many dieticians and nutritionists who avoid using the term altogether. Additionally, eating just one type of food (even if it’s a healthy one) can impact your health, so it’s vital that you truly balance your diet. For a developed country, the US sure has a lot of people with vitamin deficiencies. 

According to the CDC, the top five vitamin deficiencies in the US are iron, vitamins B6, C, and D, as well as vitamin B12. Additionally, Americans just aren’t getting enough calcium, potassium, vitamin D or dietary fiber. 

This is likely due to failure to eat fresh products, whole grains, and dairy. Moreover, phytochemicals, which help prevent disease, are found in fresh produce and nuts/seeds. Failure to enjoy these types of foods means your body isn’t getting what it needs to operate at maximum capacity. 

Most Common Superfoods 

Before we talk about the amazing superfoods that should be in your diet, let’s talk about the most common ones. Of course, these do belong in your diet, too. They’re just considered the go-to superfoods when the subject comes up.

1| Turkey – as far as meats go, turkey is a great option because it’s leaner than beef and is a great substitute. It can be ground to replace ground beef, or you can grill it or roast it. It’s also cheaper, which makes it that little bit more super. 

2| Berries – blueberries, in particular, have been given the designation of the most super of all the superfoods because of their flavonoid content. It’s true that blueberries (and strawberries) are packed with these phytochemicals. According to the American Heart Association, you should be enjoying around 4.5 cups of produce a day. That comes out at about nine servings in all, so remember that as you portion your food for the day. So, berries are a great option. They are what I like to call nature’s candy because they’re so sweet and delicious they are a great dessert replacement.

3| Salmon – it is often touted as a superfood. The reason for this is that as a fatty fish it’s packed with omega 3 fatty acids, all while being low in the bad fats. It’s all about fighting triglycerides and improving heart health. You should eat fatty fish at least twice a week. 

4| Nuts – nuts, seeds, and legumes always come with a warning – beware of the healthy fats. They’re ridiculously good for you, but they are high in calories so it’s vital that you get your portion sizes right here and don’t overdo it. One of the common reasons people struggle with weight loss is due to overdoing it on healthy fats (and portion sizes in general). 

5| Dark chocolate – oh yes, it does have its benefits. It’s high in flavonoids, however, it’s also high in calories and fat, too. So, this is one of those superfoods that you should be enjoying in moderation if your intent is to lose weight and stay healthy.

Superfoods To Include In Your Diet 

1| Apples – yes, the humble apple is packed with phytonutrients, vitamins, fiber, and antioxidants. Thanks to that dietary fiber they’re great at keeping you full, too. 

2| Bananas – you don’t want to overdo bananas as too much potassium is a bad thing. However, bananas are great for filling you up and providing you with energy, so they’re the perfect snack or accompaniment to breakfast or lunch. For a treat, toss a peeled banana in the freezer to enjoy as dessert. You might just find it helps you stave off your sweets cravings.

3| Blueberries – we already mentioned how good blueberries are for you but let us just tell you how you use them. They’re not just delicious on their own, toss them in your salads, sprinkle them over your oatmeal, add them to smoothies, and well, you can also freeze them. 

4| Goji Berries – this might be one of the most commonly discussed superfoods. Goji berries weren’t always all that easy to find, but supermarkets now stock them dried. They are packed with fiber as well as other nutrients and vitamins that are good for improving blood sugar and helping to control appetite. You can eat them on your own or you can toss them in your salad and on your oatmeal. 

5| Pears – high in fiber, pears are a great way to keep your digestive system on track and control your appetite. You might notice that fiber is a common thread through all these superfoods. Fiber is vital in helping your body absorb the vitamins and nutrients of your food, which is why eating foods as they are is better than juicing them. Juicing removes the fiber, thus prevents you from getting everything you need. A pear will certainly get you moving if you’ve been experiencing a bit of constipation. 

6| Oranges – there’s a reason that moms everywhere roll out the orange slices at kid’s sporting events. As tempting as it is too juice it, you should always go for the whole orange instead. It takes a lot of oranges to get just one glass of juice, which means you’re getting an excessive number of calories, as well as extra sugar. 

7| Grapefruit – a study from the Division of Endocrinology, Department of Nutrition and Metabolic Research at Scripps Clinic in California completed a study into the benefits of grapefruit. The study involved over 90 obese patients, splitting them into four separate groups. While one group received a placebo, another ate the fruit fresh, another drank the juice, and the last group received the capsules. 

The study lasted 12 weeks and each participant took their supplement before each meal, three times a day. The group who ate the fresh grapefruit saw the greatest weight loss, while the juice drinkers came next, and the capsule takers came out ahead of the placebo group. This could be explained by the high fiber content in grapefruit – either way, if you can’t stand the thought of eating it on its own, you can toss them in your smoothie and still enjoy some of the same benefits.

8| Pomegranate Seeds – of course, this is also high in fiber, pomegranate seeds are also low in calories and delicious, especially when you add them to your natural yogurt. 

9| Avocados – avocados have become something of a trend with the Millennial crowd, so much so that an Australian politician suggested their obsession with the fruit was preventing them from getting on the housing ladder. That man is a moron, you should continue embracing the avocado. The thing about avocados is that they are seriously filling, so enjoying half of one with your lunch is a great way to make sure you make it to dinner without giving into the temptation of junk food snacks. There are just 130 calories in half of a medium avocado so it’s not that difficult to fit it into your meals. Especially if you’re a big salad eater but hate how quickly you get hungry after. You can even add a bit of avocado to your smoothies. 

10| Chili peppers – high in flavor, big on fiber and nutrients, chili peppers can be sneaked into just about any meal to crank up the heat. 

11| Black Beans – the reason that black beans are so great for you is their winning combination of protein and fiber. They keep you seriously full, as they release energy slowly to keep you going all day long. This is an excellent way to make burritos as you can use brown rice, make your own easy salad, and add avocados. 

12| Garbanzo Beans – who doesn’t love hummus? Why not make your own to save on calories? They are so packed with fiber that you’ll feel full after you enjoy them, plus, they’re brimming with protein. You can incorporate them in curries, replacing meat. Or, you can use them to make your own hummus. Alternatively, you can just eat them cold on their own (or in a salad).

13| Broccoli – the trick to getting the best out of broccoli is to eat it raw, steam it, or use it in your stir-fries. If you overcook it, you’ll lose all its goodness. You can eat more (thus staying fuller) and still reduce your calories by incorporating more fruits and vegetables into your diet. 

14| Lentils – a single cup of lentils is around just 200 calories, yet it brags a whopping 18 grams of protein. Lentils help you control your hunger, reduce calories, and build lean muscle. They’re great in curries, salads, and soups.

15| Spinach – you’ll find almost 3 grams of protein and just 23 calories in three cups of spinach (raw spinach, to be more precise). Yes, you can add it to smoothies, however, your best bet is to use it as the base of all your salads (forget iceberg, it’s worthless, nutritionally speaking). Alternatively, you can sauté it for a side dish. It doesn’t hurt that once cooked it shrinks, making your giant portion seem smaller thus easier to get through.

16| Kidney Beans – at this point, it kind of seems like every bean should be a superfood, and you could certainly argue that point. However, what makes this bean a superfood is that it also happens to be seriously delicious. They’re meaty, which means you can create a vegetarian chili without missing the meat too much. They’re high in magnesium, iron, potassium, and protein. 

17| Kale – while some may tell you kale is overrated, they might not realize that there are only like 30 calories in an entire cup. The nutrients will keep you satisfied, and you can reduce your calorie count without leaving yourself feeling hungry or unsatisfied. This makes it one of the greatest superfoods for weight loss and health. It’s a great addition to smoothies. 

18| White Beans – they brag the same health benefits as the other beans on the list, but they had a different flavor. They’re more subtle, which makes them great in salads and soups.

19| Almonds – nuts are a great snack between meals because they’re filling. They’re packed with fiber, protein, and the almighty omega-3 fatty acids. A small handful is more than enough. You can always add them to your salad at lunch, too. You may also want to try almond butter, which is absolutely delicious with apple slices. It might be inspired by peanut butter, but they taste entirely different. 

20| Chia seeds – chia seeds expand once you eat them, and this means you will feel full for longer, thanks to the jelly-like creation it leaves in your stomach. Another slow digester, you can enjoy a consistent energy source throughout the day rather than experiencing highs and lows that leave you feeling slugging. They’re great in salads, smoothies, and even oatmeal.

21| Pine nuts – don’t ignore these little treasures. They’re a great combination of iron, monounsaturated fat, and protein. You can add them to salad, pan roast them or make your own pesto. Regardless of what you do with them, they provide a great boost to your energy levels ad help you curb your appetite, too. 

22| Flax seeds – you can buy them ground or grind them yourself, either way – tossing them in a smoothie is your best option. They are filling and seriously high in fiber, too. 

23| Pistachios – there is probably more than one reason pistachios are a great nut option for weight loss. The first is that the process of taking them out of their shell slows you down, so your body has time to tell you it’s done, preventing you from overdoing it. The other is that they’re filling and packed with protein. Of course, as with all nuts, the portion control aspect is important, so you might want to set aside an appropriate portion, just in case. 

24| Oats – oats, along with the next two on the list, are complex carbohydrates which means they leave you feeling fuller and they provide you with sustained energy as they are slow to digest.  Oatmeal for breakfast is one of the greatest ways to start your day – but it’s more versatile than that. You can use a smaller portion as a snack, even before bed to keep you full. It’s a sneaky trick to lose weight, but an effective one.

25| Quinoa – the reason quinoa is popular is that it’s a great stand-in for rice – it’s filling without all the calories but provides plenty of fiber and protein. While it’s generally a lunch or dinner item, don’t be afraid to branch out and mix things up. Try it instead of oatmeal in the morning – toss in some berries and nuts, sprinkle a bit of cinnamon over the top and you’re set.

26| Barley – barley can be used in salads, as well as risotto, soups, and more. It’s seriously versatile and it’s great for controlling your hunger and blood sugar. 

27| Sardines – small, but mighty is a great way to describe sardines. Because for such a small fish they sure do pack a nutritional punch. A portion of sardines contains less than 60 calories but provides seven grams of protein. The best part is you also get omega 3 fatty acids while you’re at it. You can create a pate with sardines, include them in salads, enjoy them on whole grain toast or eat them plain. Whatever floats your boat. 

28| Cinnamon – don’t underestimate the power of cinnamon. It’s great for bringing a bit of flavor to oatmeal, smoothies, and plain yogurts. Things that we tend to think of as boring in flavor, which often causes us to avoid eating them. 

29| Avocado Oil – this is a helpful option for anyone who doesn’t love the taste or texture of avocados. Avocado oil can be a great salad dressing and still helps you feel fuller once you’re done. Just don’t combine the two in one meal.

30| Red wine – while there may be some health benefits to drinking red wine, it’s not all that. Consuming too much alcohol can negatively affect your liver and blood pressure. If you’re a drinker, you should be limiting all alcohol consumption to no more than one alcoholic beverage a day (for women, for men it’s two). If you do enjoy a drink a day you should give your body a break from it at least two days a week.

Final Thoughts

You may feel slightly overwhelmed by the sheer volume of superfoods that we’ve listed here. You shouldn’t. What we’re trying to show you is that despite all the hype, there are a lot of superfoods for you to choose from. Which means that you’re sure to find plenty that fit in your budget, suit your needs, and that you enjoy. 

The key to maintaining a healthy lifestyle, which means losing/maintaining weight and eating well, is variety. You don’t need to buy everything that was mentioned above, but it’s important to mix it up to keep things exciting.

If you get caught up in the same foods, you’ll get bored. When you get bored with your food you’re more likely to be tempted into old habits. 

The overarching theme with the superfoods that we’ve listed and those that are generally accepted as being superfoods is that they are filling and healthy. You don’t eat them to feel better about yourself and continue with eating garbage. 

No, you incorporate them into a healthy, balanced diet to enjoy their benefits. Superfoods can only support your weight loss goals and overall good health if you are committed to leading a healthy lifestyle. If you’re looking for a magic cure or a silver bullet – superfoods are not the answer. However, if you’re looking for foods that serve as healthy substitutes are nutritious and filling… then superfoods are everything you’ve been looking for.