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Wednesday, March 5, 2014

Eat your way to a healthy life - Top 60 superfoods that will help you lose weight [PART 2]

It is no secret that certain foods can be your friends in your effort to lose weight or lead a healthier lifestyle. We did some research and put together a list of 60 foods that will help you achieve your goals by eating! So here it is, the second part of lifehack's  top 60 superfoods that will help you lose weight. (link to part 1 here)


31. Lentils



Lentils are gaining more popularity as a healthy food, and one that can help you lose weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking.
If you’re going vegetarian you can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.Lentils are a bona fide belly flattener. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the abdominal area. These legumes contain a carbohydrate source called resistant starch that may encourage fat burning.
Eat more: There are many varieties of lentils, but red and yellow cook fastest (in about 15 to 20 minutes). Add cooked lentils to pasta sauce for a heartier dish. Their mild flavor blends right in, and because they're high in protein, you can skip meat altogether.



32. Almond Butter



Adding this spread may lower bread's glycemic index (a measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate only the slice.


Eat more: Try it for a change from peanut butter in sandwiches, or make a veggie dip: Mix 1 tbsp almond butter with 2 tbsp fat-free plain yogurt. Or add a dollop to oatmeal for flavor and protein.


33. Chiles



One reason to spice up your meals: You'll crank up your metabolism. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. A compound in chiles called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat the chiles. And if you were worried that eating these hot peppers would make you burn a hole in your stomach, recent research is showing that they may actually help to prevent stomach problems like ulcers by killing the bacteria responsible. Fire away!
Eat more: Stuff chiles with cooked quinoa and marinara sauce, then roast them. To mellow a chile's heat, grill it until it's almost black, peel off charred skin and puree the flesh. Add the puree to pasta sauces for a one-alarm kick. Or stir red pepper flakes into any dish you enjoy.


34. Mushrooms



Opting for mushrooms instead of pepperoni or sausage on your next pizza may do little to help drop the pounds, but increasing your intake of mushrooms along with other healthy foods should yield better results due to their low calories and high vitamin content.
Be sure to branch out when it comes to mushrooms, trying the ones that may look a little strange instead of always opting for the button mushroom used everywhere. They all have their own unique characteristics, but all share the common bond of helping you to lose weight.


35. Soy



A study reported in The Journal of the American Medical Association (2003) showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered cholesterol as much as statins, the most widely prescribed cholesterol medicine. "Look for tofu, soy milk, or edamame -- not soy powder," says Somer. In other words, soy sauce won't do the trick. One caveat: If you have a family history of breast cancer it is not recommended that you eat extra soy.


36. Oranges and Citrus fruit


At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, 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


37. Yogurt



Dietitians often refer to plain yogurt as the perfect food, and for good reason: With its trifecta of carbs, protein and fat, it can stave off hunger by keeping blood sugar levels steady. Greek yogurt is an excellent source of protein and calcium, which is known to slow the production of the stress hormone cortisol, which triggers your body to retain fat rather than use it for fuel. Greek yogurt has been getting attention as a healthier form of yogurt. This is because it packs a bigger protein punch, with less sugar than ordinary yogurt. 

Here are the calcium levels recommended for adults by the USDA:
  • Age 9 to 18 -- 1,300 mg
  • Age 19 to 50 -- 1,000 mg
  • Age 51 and over -- 1,200 mg
Eat more: Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad, or top a baked potato with a bit of yogurt and a squeeze of lemon juice. You'll save 4.7 grams of fat per tablespoon. Look for Greek yogurt, which has more protein than other versions.


38. Pine Nuts




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.


39. Sardines



These tiny fish are the unsung stars of the sea. They are high in protein and loaded with omega-3s, which also help the body maintain muscle. And they're low in mercury and high in calcium, making them a smart fish pick for pregnant women. If the flavor doesn't appeal to you, soak them in milk for an hour; it will remove any trace of fishiness.
Eat more: Use sardines in recipes you like that call for anchovies, including Caesar salad and stuffing. Or make a sardine melt: Toss whole sardines with chopped onions, fresh herbs and diced bell peppers. Put the mixture on top of a slice of pumpernickel or rye bread, cover with a slice of cheddar and broil.


40. Taragon



You can use this herb, a staple in French cooking, in place of salt in marinades and salad dressings. Plus, tarragon lends a sweet, licorice-like flavor to bland foods.
Eat more: Rub 2 tbsp dried tarragon on chicken before baking or grilling. Or make a tasty dip by mixing 1 tsp chopped fresh tarragon into 4 oz lowfat plain yogurt and 1 tsp Dijon mustard, recommends Jacquelyn Buchanan, director of culinary development at Laura Chenel's Chèvre, afromagerie in Sonoma, California.


41.Parmesan



Drop that rubbery lowfat cheese and pick up the real stuff. Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition finds.
Eat more: Grate Parmesan over roasted vegetables. Or snack on a 1-ounce portion with an apple or a pear.


42. Olive Oil



Like avocados, olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature. Research shows it also has anti-inflammatory properties. Chronic inflammation in the body is linked to metabolic syndrome. The reason olive oil helps you to lose weight is because it can take the place of other things like salad dressing and other oils that are considered bad fats. Even you change nothing else in your diet or lifestyle and just start using olive oil you should still benefit by losing weight. But most people find that if they start to embrace more of a Mediterranean diet the results are accentuated.
Almost any diet that replaced the Standard American Diet is going to be better for you and cause the pounds to drop, and using more olive oil in your life can bring many positive benefits.
Eat more: Drizzle your salad with olive oil and you'll increase the antioxidant power of your veggies, a study published in the British Journal of Nutritionnotes. Or toss pasta with a few teaspoons of olive oil, fresh basil and sautéeed garlic.

43. White Beans



One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.


44. Feta and Goat's Cheese



Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat. These cheeses are naturally lower in fat than other kinds of cheese, plus they’re strongly flavored, so you don’t need to use a lot.


45. Tofu



Soy protein has been shown to lower cholesterol, plus it’s low in heart-damaging saturated fats


46. Oats




Oats are rich in fiber, 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. Although Paleo Diet followers would disagree, many others state that oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says to make a bowl of oatmeal for the best start to your day.
The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.
All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
Eat more: Instead of using breadcrumbs, add oats to meat loaf—about 1 cup for a recipe that serves eight.


47. Garbanzo Beans



Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. A good source of protein, zinc and folate, chickpeas are low in fat and high in fiber, so they also may help lower cholesterol.


48. Pearl Barley



This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.


49. Cantaloupe



Some say that you burn more calories eating cantaloupe than what it contains. Whether or not that’s the case is up for debate, but this is still a great food to add to your repertoire for weight loss. It’s sweet, but it’s not high in calories the way most sweet things are. It also has fiber in it, even though it doesn’t taste like it does.
It goes great in a fruit salad with other diet-assisting fruits like honeydew, strawberries, or simply by itself as a quick snack or sweet pick-me-up. Added bonus: it helps to make your skin look great.


50.  Spinach



Spinach is often a vegetable left on the plate of children, but adults are coming around to it since it really does contain a lot of good things in it for losing weight and general well-being. You can eat it in several different ways, fresh as a salad, in a can, and it also comes frozen. It works for weight loss by adding bulk to your stomach without tacking on the calories.
This is a good vegetable to buy organic if you can, since conventional spinach picks up a lot of chemicals from the fields.


51. Cinnamon



Don’t underestimate the power of cinnamon, it’s not just for baking anymore. You can get weight loss benefits simply by adding more cinnamon to your diet, with teaspoon a day showing positive results. What causes the magic? It’s the way that cinnamon helps to regulate your blood glucose levels. These play a major part in how you feel throughout the day, how energetic you are, or how sluggish you can get.
Maintaining good blood sugar levels also helps you resist cravings. Just make sure that you’re not counting that cinnamon on your cinnamon roll!


52. Asparagus



Asparagus has plenty of positive effects in the body, and each of them seems to play a particular role in helping you lose weight. The first is that it assists your body in expelling toxins and other wastes. It also helps with digestion and keeps good bacteria in your gut. Not to mention that it’s a superfood, so it has a ton of vitamins and minerals that help you all-around. A lot of dieters also like the way asparagus tastes, and it’s very easy to prepare, and accepts seasonings and spices very well making it an good addition to your regular menu.


53. Peanut Butter



This gets special mention for weight loss because it’s a good fat that can be used to help lose fat. It tastes great and can satisfy cravings and even keep them from coming at all. In The Abs Diet peanut butter is recommended for use in smoothies and is labeled a superfood.
Almond butter is also a good fat to have that can provide a lot of creamy goodness, but it’s generally more expensive than peanut butter. In any instance opt for the organic varieties so you’re only getting peanuts and potentially sea salt.

54. Grapefruit



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.
No need to go on some whacky grapefruit diet to get the benefits of it, but for most people this is going to require a new purchase at the store. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies.
And you don’t have to buy the fruit, you can also simply buy grapefruit juice and start drinking that instead. 


55. Watermellon



The perfect summer dessert, watermelon’s high water content will keep you full without many calories.


56. Turkey Breast



Turkey breast is a great food to keep on hand because it’s so convenient to eat in moments of weakness, and because it provides a lean protein source. Those on a no-carb or low-carb diet will be going through plenty of turkey breast and other meats, and those that are on a diet where you balance carbs with proteins will also find it useful.
The protein it contains can also help if you’re strength training or trying to build muscle in an attempt to rev up your metabolism. This works by increasing the number of calories your body burns 24 hours a day.


57. Flax Seeds



You can sprinkle flax seeds on most anything, and it would be a better option than many of those sprinkle diet programs that keep popping up. This is because it contains things that help your body, like omega-3s, and it contains fiber, which will help you feel full.
It’s the essential fatty acids that also work to give your metabolism a boost. As a side bonus it also lowers the levels of bad cholesterol in your body, and made it onto our list of superfoods for its many healthy benefits and ease of use.

58. Raw walnuts



Almonds get all the credit, but walnuts are a smart nut alternative to curb hunger and cravings. Besides protein, fiber, minerals and other nutrients, walnuts have a high amount of omega-3s compared with other nuts. While they make a great blood sugar-stabilizing snack, caloric-dense nuts aren't an unlimited snack for fat loss, so portion them out. Buy walnuts shelled or make sure they're fresh. Keeping them in the fridge or freezer will preserve their delicate omega-3s, which otherwise can become rancid quickly.

59. Cucamber



This water-packed vegetable easily bulks up salads without adding calories. Plus, cucumber makes a great crunchy substitute for crackers.


60. Cabbage



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