You've probably encountered the term "superfood" before, but what exactly qualifies a food as "super?" According to Amy Goodson, MS, RD, CSSD, LD, a registered dietitian and certified specialist in sports dietetics from our Medical Expert Board, superfoods are rich in nutrients and are believed to offer significant health benefits due to their high mineral, vitamin, and antioxidant content. For those aiming to shed pounds, incorporating superfoods into your diet can be highly beneficial. So, get ready to update your grocery list because Goodson is about to reveal the #1 best superfood for weight loss. Keep reading to find out more.
How can superfoods help you lose weight?
"Superfoods, by and large, can facilitate weight loss through diverse mechanisms," explains Goodson. "Numerous superfoods boast low-calorie counts yet high fiber content, fostering feelings of fullness and curbing overall calorie consumption. Furthermore, certain superfoods contain compounds such as polyphenols and antioxidants that have the potential to enhance metabolism and encourage fat-burning. Additionally, some fruits and vegetables, being rich in water content, can bolster satiety levels without contributing extra calories."
Moreover, incorporating superfoods like whole grains and lean proteins into your diet provides vital nutrients that enhance overall health and wellness, contributing to a balanced and nutritious eating regimen—essential components for sustainable weight loss. By diversifying your diet with a range of superfoods, you can enhance your fat-loss endeavors and foster a comprehensive sense of well-being.
What is the #1 best superfood to eat for weight loss?
While Goodson highlights standout options like oats, salmon, and quinoa, she crowns "the incredible egg" as the ultimate superfood for weight loss. She explains, "Eggs earn their reputation as the top superfood for weight loss for several reasons. Firstly, they're a rich source of high-quality protein, delivering 6 grams per 70 calories. Protein aids in muscle building and repair, promoting satiety and reducing overall calorie intake. Additionally, eggs are low in calories yet packed with essential nutrients like vitamins B12, D, and choline, along with minerals such as iron and zinc. They even contain omega-3 fatty acids."
The potent combination of vital nutrients and protein makes eggs a nutritious and satisfying choice for those aiming to shed pounds.
How should you eat eggs for weight loss?
The beauty of eggs lies in their incredible versatility, making them suitable for any meal of the day, whether it's breakfast, lunch, dinner, or a snack.
"There are countless ways to prepare eggs that align with weight-loss objectives," notes Goodson. "A popular approach is boiling or poaching them, eliminating the need for added fats like oil or butter. Alternatively, scrambled eggs can be made using non-stick cooking spray instead of butter or oil. Hard-boiled eggs make for a convenient on-the-go snack. Moreover, incorporating vegetables such as spinach, tomatoes, or peppers into omelets or frittatas boosts fiber content and enhances satiety."
Eggs can also elevate a freshly tossed salad or serve as a topping for a vegetable grain bowl or whole-grain toast, creating a balanced and satisfying meal.