Super-foods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?
- Chicken Skinless chicken breasts are a traditional backbone of healthy weight-loss plans. Because a chicken has no carbs and just 5 g of fat per 3- to 4-oz. serving, many dieters rely primarily on chicken for their protein needs. Whether you prefer the breast or a skinless thigh or leg — which are similar in low-fat content — chicken is an excellent source of lean protein and has essential nutrients, including iron and zinc.
- Eggs- Eggs are among the healthiest foods on the planet and the yolk is by far the most nutritious part. Just imagine, the nutrients contained in one egg are enough to grow an entire baby chicken. Despite the fear-mongering of the past few decades, eating eggs does NOT give you heart attacks. It’s nonsense. Eating eggs changes your cholesterol from small, dense LDL (bad) to large LDL (good), increases HDL (good) cholesterol and provides the unique antioxidants lutein and zeaxanthin which are incredibly important for eye health. Eggs are high on the satiety index which means that they are particularly prone to make you feel full and eat less overall calories. A study in 30 overweight and obese women revealed that a breakfast of eggs made them eat less overall calories for up to 36 hours. Bottom Line: Eggs are extremely nutritious and are so fulfilling that they make you eat less overall calories. Among the healthiest foods on the planet.
- Fish- Fish is very healthy and eating it is associated with a much lower risk of depression, other mental disorders, and several chronic diseases.
- Vegetables- Vegetables are high in fiber, antioxidants, and nutrients but very low in calories. Eat a variety of vegetables every day.
- Fruit- Fruits are real foods. They are tasty, increase variety in the diet and don’t require preparation. If you enjoy eating fruit, have some. If you need to lose weight then it’s probably best not to eat more than once per day.
- Nuts and Seeds- Nuts and seeds are nutritious, healthy and generally associated with improved health. Eat them, but not too much.
- Tubers- If you’re healthy, active and don’t need to lose weight, you can eat tubers like potatoes and sweet potatoes.
- Fats and Oils- Supplement your diet with some healthy saturated and monounsaturated fats. If appropriate, take some codfish liver oil each day. Choose saturated fats for high-heat cooking.
- High-Fat Dairy- High-fat dairy is associated with a lower risk of weight gain and a reduction in cardiovascular disease risk in some observational studies.