1. POPCORN
Is popcorn really a superfood? Surprisingly, air-popped popcorn is a helpful tool for weight loss. It has fewer calories per cup (only 31) compared to most other snacks. It’s a slow-digesting complex carbohydrate, keeping you full for longer and providing sustained energy without the energy crashes or cravings. Just be sure to avoid the pre-made versions loaded with salt and butter. Make your own air-popped popcorn and add a little salt for a healthier choice!
2. APPLES
Apples are a convenient snack, and they contain antioxidants that may reduce health problems like obesity. They’re also rich in fibre, with 4 grams in a medium-sized apple, helping you feel full. A delicious way to enjoy apples is to slice one up, sprinkle it with cinnamon, and microwave it for 60 to 90 seconds for a tasty, healthy treat on the go.
3. CHIA SEEDS
Despite their small size, chia seeds are nutritional powerhouses. They are packed with healthy fats (omega-3 fatty acids) and fibre, making them one of the most nutrient-dense foods around. Just one tablespoon of chia seeds adds 5.5 grams of fibre to your diet, and it’s only 69 calories. They might also improve exercise performance without the added sugar, leading to better workouts. You can add chia seeds to smoothies, sprinkle them on cereal or toast, and use them in baking.
4. WATERMELON
Did you know that watermelon’s colour comes from the antioxidant lycopene? It’s also 92 per cent water, making it an excellent choice for weight loss. Staying properly hydrated is crucial for weight loss because it helps you distinguish between thirst and hunger. Adequate hydration also keeps your metabolism working optimally, resulting in more calories burned. Contrary to what you might have heard, watermelon is not high in calories – one cup has only 46 calories, making it a great, healthy snack.
5. DARK CHOCOLATE
You’ve probably heard about the benefits of dark chocolate. For those with a sweet tooth, it’s good to know that dark chocolate is rich in antioxidants, fibre, and magnesium. A one-ounce serving of 70% cacao dark chocolate provides 3 grams of fibre and 68 mg of magnesium, which can improve muscle function. Enjoy dark chocolate after meals to satisfy your sweet tooth and reduce the temptation to snack between meals.
6. LENTILS
Lentils are great for weight loss because they are high in both protein and fibre, making them a valuable addition to your diet. One cup of cooked lentils contains 18 grams of protein and 16 grams of fibre. There are various varieties to choose from, but red and yellow lentils cook quickly and have a mild flavour. You can add lentils to pasta sauces and even skip adding meat to your meals because they are so protein-rich.
7. TOMATOES
Tomatoes are helpful for reducing bloating due to their high potassium content. They are also rich in the antioxidant lycopene, which supports weight loss. With only 32 calories in a cup of sliced tomatoes, they make a great addition to your diet, whether in salads or as a side dish for dinner.
8. SPINACH
Spinach is a low-calorie, nutrient-rich leafy green. Two cups of spinach contain just 14 calories. It’s high in protein, iron, fibre, and potassium, all of which help with muscle toning, reducing bloating, and making you feel full longer. You can easily add spinach to meals, smoothies, and salads to support your weight loss efforts.
9. CHICKPEAS
Dietitians recommend chickpeas as an essential addition to your dinners. They’re loaded with both protein and fibre, offering 12 grams of each in a single cup. This combination keeps you feeling full and ensures slow digestion, which is why chickpeas are a dietary staple in Mediterranean and Indian cuisine.
10. GOJI BERRIES
Goji berries are tart and chewy, and they’re packed with 18 amino acids, making them a great protein source. One ounce of goji berries contains only 23 calories and provides 3 grams of protein. You can add goji berries to smoothies, mix them into yoghurt, or sprinkle them over your cereal.
11. WILD SALMON
Wild salmon is rich in omega-3 fatty acids, which can help you build muscle and lose weight. More muscle means burning more calories, even at rest, and salmon is also excellent for heart health. You can enjoy salmon in numerous ways, given its versatility.
12. OATS
Oats are an excellent complex carbohydrate that bodybuilders swear by. They support weight loss by providing sustained energy and slow digestion. They make a great breakfast option, and the healthiest choices are steel-cut and rolled oats because they contain the most fibre. Avoid the sugary versions and opt for these healthier alternatives.
