10 Superfoods That Will Help You Melt Your Flab

by Dr. Jayati Talukdar · September 30, 2015

Can eating more of certain kinds of food, help you lose weight? Well, it seems so. While the overall number of calories you consume has the greatest impact on weight loss, keeping the flab away may be something more complex than just calorie in versus calorie out. The superfoods that can help us keep weight gain away, do so by reducing our appetite and cravings while in parallel boosting our metabolisms. Just keep in mind that it is essential to have a balanced diet, that contains all food groups, because no superfood will undo all the damage if you have unhealthy food on a regular basis.

So what are superfoods?

Superfoods are nutrient rich foods that don’t just provide energy, but are thought to enhance health and well-being. It is believed that many of these foods provide multiple benefits ranging from protection against disease, aiding in weight loss, increase in vitality etc.

Most of the articles available talk about foods like quinoa, kale, blueberry, salmon etc., the cost of which burns a hole in our pockets and is definitely not sustainable to keep eating.

My list of top 10 superfoods for weight loss are those that are easily available in India, at an affordable price and also suit the Indian palette.

1. Eggs

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Eggs are my top superfood for weight loss. They are a rich source of protein and also contain vitamins, minerals and omega 3 fatty acids. Overweight people who ate two eggs for breakfast lost 65 percent more weight (and felt more energetic) than those who started the morning with an equal caloric bagel, recent studies showed. Other findings reveal that egg eaters consume 300 fewer calories per day, adding up to a loss of three pounds per month. While many experts will tell you that you should have only egg whites to keep fat away, I strongly disagree with them as most of the beneficial vitamins and minerals are found in the yolk.

Note: When eating the yolk, keep a regular tab on your cholesterol levels

2. Apples

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An apple a day may really keep the doctor and the flab away. Apples are a rich source of fiber which keeps us feeling full for longer. One study showed that having an apple as a snack reduced the intake of food in a subsequent meal. Apples are also a good source of anti-oxidants, Vitamin C and potassium while having a low calorie content. 100 gms of an apple contains about 50 calories which is almost negligible. Consumption of apples has also been associated with reduced risk of cardiovascular disease, diabetes, certain cancers etc.

Note: Apples available in the market are often coated with a layer of wax, to given them a shine. Please ensure you wash them well before consumption

3. Lentils

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Lentils are a rich source of protein, fiber, manganese, iron and phosphorus. The rich fiber content of lentils make it a healthy food to have for weight loss. The fiber in lentils keeps one feeling full for long and also helps prevent spikes in blood sugar levels. It has been researched that, lentils also helps keep cholesterol levels under control.

Note: Lentils are known to create bloating and gas which might cause some discomfort. There are methods to cook the lentils to break down the raffinose sugars, that are the main cause of the uncomfortable feeling.

4. Chillies

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Chillies contain capsaicin, the compound that gives them the characteristic hot taste. Capsaicin boosts your metabolism, decreases appetite and reduces the subsequent intake of food. Long term ingestion of capsaicin also reduces visceral fat. Visceral fat is the most dangerous kind of fat and is stored within the abdominal cavity around important internal organs such as the liver, pancreas and intestines. It is responsible for most of the health problems associated with obesity such as diabetes, cardiovascular disease etc.

Note: Chillies if consumed in large quantities can increase the internal heat in your body and cause heart burns, digestive problems and pimples .

Suggested read: Everyday foods that will help your skin glow

5. Spices

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Spices like ginger, cumin, turmeric, garlic and cinnamon which are commonly used in Indian dishes can help in preventing weight gain.

Studies show that ginger has a significant effect on weight loss. It also improves lipid profile, increases HDL cholesterol (good cholesterol) and has strong anti-inflammatory properties.

Cumin is another healthy food that can help keep the flab away. A study was carried out on 88 overweight people, and one group was asked to take 3 gms of cumin every day while the others were not. The group that consumed the cumin lost 3 pounds more weight than the non-cumin consuming group. Cumin also reduced triglycerides by 23 points and LDL cholesterol (bad cholesterol) by almost 10 points.

Garlic is another superfood that may help you melt fat. It is a strong anti-oxidant which also increases your metabolism, which in turn increases the number of calories you burn. In addition, garlic’s strong flavour makes you eat slowly and have smaller bites which can help you avoid overeating. Garlic also has a beneficial effect on many diseases and infections like cancer, hyperlipidemia, hypertension etc. and even the common cold

Turmeric may also help your waistline. It’s flab-busting properties stem from the fact that it seems to reduce the size of your fat cells while also preventing the formation of new fat cells.

Cinnamon is another spice that can keep you slim. It is rich in anti-oxidants and has anti-inflammatory, anti-diabetic, lipid-lowering properties. Cinnamon lowers the secretion of ghrelin, the hormone that signals hunger and also increases the oxidation of fat cells which work together to melt the flab.

6. Oats

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Oats are a rich source of fiber containing both soluble and insoluble dietary fibers. And when it comes to weight loss, fiber is always your friend. Oats are also rich in anti-oxidants and vitamins and minerals like thiamine, folate, manganese, magnesium, phosphorus, iron etc. The soluble fiber in oats helps to lower LDL cholesterol (bad cholesterol) while the insoluble fibers keep the bowels clean. Insoluble fibers also help stabilize blood sugar by slowing down the digestion of starch. It is recommended that one has 25-30 gms of fiber every day and one cooked cup of oats provide about 4 gms of this fiber.

Note: Oats that are packaged are often pre-sugared and loaded with other unhealthy ingredients. Study the ingredients and the caloric value before consuming the same.

7. Almonds

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Almonds are a great snack option as they are rich in protein and fiber. They are a rich source of riboflavin, magnesium and manganese and are also a good source of vitamin E. They keep blood sugar stable, make you feel full faster and prevent overeating. Almonds have high calorie content so make sure that you do not eat more than 8-10 almonds a day to reap its fat-busting benefits.

Note: Almonds should be consumed with their skin as that is what contains most of the beneficial nutrients

8. Beans

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Beans are rich in protein, fiber and anti-oxidants which makes them an ideal superfood to burn fat. They are also inexpensive and easily available which enables you to incorporate them in your diet. Beans contain insoluble fibers which helps lower cholesterol and soluble fibers which keep you feeling full for longer along with B vitamins and minerals like potassium which should be a part of any healthy diet. Beans may also provide protection from heart disease and some types of cancers.

9. Chicken

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Loaded with protein, chicken is an ideal food to eat when you are trying to lose weight. 100 gms of skinless chicken breast provides 23 gm of protein and has about 110 calories. Like eggs, eating protein rich chicken keeps us feeling full for longer and also helps prevent overeating. I have been having a dinner of chicken and salads for more than 15 years and I strongly believe that it has helped me keep the flab away.

Note: The only thing to keep in mind is the Indian tendency to cook chicken dripping in oil which will sabotage all your weight loss efforts. To gain its benefits, make sure you cook in chicken in less oil.

10. Vegetables such as broccoli, cauliflower, green leafy vegetables etc.

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Cruciferous vegetables like broccoli and cauliflower are low in calories and are packed with vitamin A and C, folic acid, minerals and loads of fiber. Even though we usually assume that vegetables are low in protein, these vegetable provide a surprisingly high amount of protein making them ideal fat burning foods. Other than these conventional nutrients, cruciferous vegetables contain the phytochemicals called glucosinates which have strong cancer fighting properties.

Green leafy vegetables like spinach and amaranth are full of fiber, vitamins, minerals and beneficial phytochemicals that provide protection against a host of diseases like heart disease, diabetes, cancer etc. They also have a high water content. These vegetables keeps blood sugar stable and the fiber keeps you feeling full for longer.

Note: Vegetables are usually sprayed with lots of pesticides to keep pests away. Please ensure you wash them well before consumption .

So next time you go shopping, make sure you load your shopping cart with these superfoods. Not only are they delicious and nutritious, they are affordable and will help you burn all that unwanted flab .

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