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March 31, 2017

20 Superfoods that Help You Lose Weight, from Self.com

Self.com consulted nutrition experts to learn which foods can help you boost your metabolism or control your hunger. The article gives great ways to cook or use these foods in your meals! Click here to read the full article.

The 20 superfoods foods to add to your shopping list are:

  1. Steak 
    Women on a diet that included red meat lost more weight than those eating equal calories but little beef.
  2. Eggs
    Women who ate an egg with toast and jelly each morning lost twice as many pounds as those who had a bagel breakfast but no eggs.
  3. Kale
    One raw cup has 34 calories and about 1.3 grams of fiber, as well as a hearty helping of iron and calcium.
  4. Oats
    Oatmeal has the highest satiety ranking of any food.
  5. Lentils
    Lentils help prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area.
  6. Goji berries 
    These berries are more hunger-curbing than other fruit and have 18 amino acids that make them a source of protein.
  7. Wild salmon
    Omega-3 fatty acids improve insulin sensitivity, helping build muscle and decrease belly fat.
  8. Apples
    People who ate an apple before a meal ate fewer calories overall. Apples are high in fiber which makes them filling.
  9. Buckwheat pasta
    Buckwheat is high in fiber and, unlike most carbs, contains protein.
  10. Blueberries 
    Blueberries ave the highest antioxidant level of all commonly consumed fruit and deliver 3.6 grams of fiber per cup.
  11. Almond butter 
    This nut butter may lower breads' glycemic index (a measure of a foods effect on blood sugar).
  12. Pomegranate seeds 
    Loaded with folate and antioxidants, and low in calories and high in fiber to satisfy your sweet tooth.
  13. Chiles
    Capsaicin in chiles causes the body to burn extra calories for 20 minutes after eating.
  14. Yogurt 
    Carbs, protein, and fat stave off hunger by keeping blood sugar levels steady. Great for probiotics too. 
  15. Quinoa
    Fiber and protein keeps you satisfied for hours.
  16. Sardines 
    High in protein and loaded with omega-3s.
  17. Tarragon
    Try this herb in place of salt in marinades and salad dressings.
  18. Parmesan
    Whole dairy like this cheese may have more conjugated linoleic acid than low-fat, which might help your body burn fat.
  19. Avocado 
    Has heart-healthy monounsaturated fat that increases satiety.
  20. Olive oil 
    Also has healthy fat that tames the appetite.