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13 Superfoods That Help Shrink Your Waistline

By Dr. Michael Richardson
Updated April 4, 2016

Everyone wants to fit back into those skinny jeans. While most try to do so by not eating, research suggests that eating – the right foods – could actually be the best way to shed those pounds. As you plan out your daily meals and snacks, try to incorporate as many of these potentially helpful foods into your diet plan as possible. Doing so may have you looking slimmer and trimmer without experiencing those hunger pangs.

1. Almonds

Almonds are more than just a crunchy and protein-filled snack; they’re a superfood, suggests research published in the Journal of the American Heart Association. The published research states that study participants who ate almonds instead of muffins experienced reductions in bad cholesterol levels .

They also saw decrease in belly fat, even though the weights of the participants in the two groups remained similar. This suggests that almonds themselves contain properties that reduce belly fat and, as a bonus, promotes good cholesterol.

2. Oats

The American Heart Association also sings the praises of oats. This fiber-rich food leaves you feeling fuller for longer. Oats also contain loads of antioxidants and minerals that are tied to improvements in overall health as well as, like almonds, cholesterol lowering.

3. Apples

We know that an apple a day can keep the doctor away, but can it also help you trim down? Yes, studies would suggest. Because apples are naturally sweet, munching on them is an effective way to tame your sweet tooth without actually in-taking the sugary desserts that lead to weight gain.

They are also high in fiber, so they make you feel fuller for longer. One easy diet trick is to consume an apple 20 minutes before each meal. Because you’ve already taken the edge off your hunger, you’ll most likely eat less when you sit down in front of your plate of food.

4. Pine Nuts

When was the last time you ate a pine nut? If you’re like most people, the answer is probably, “Um, what’s a pine nut?” These nuts are often overlooked, but they shouldn’t be. They are rich in phytonutrients that help reduce your appetite, making you less hungry and making limiting your food intake decidedly easier.

They are also crunchy, giving you the feeling of eating less healthy foods like potato chips. Whether you eat them by the handful as a snack or add them to the top of your salad, you’ll appreciate the texture and taste of this less common food.

5. Egg Whites

A source of easy protein with minimal calories, egg whites are a wonderful addition to your diet if you’re trying to lose some weight around the midsection. By eating the white only, you skip the calories and fat that fills the admittedly tasty yolk. You probably won’t miss this egg center, particularly if you’re sprucing them up by adding tasty tidbits or making an omelet.

6. Hot Peppers

Although not for the tame of heart, hot peppers can amp up the effectiveness of your diet. These spicer-uppers contain capsaicin, which is tied to weight loss. Additionally beneficial, because they pack such a flavor punch, they leave you feeling as if you’ve eaten a hearty, rich meal even if your portions were rather paltry.

Because they can be added to nearly anything, from a Tex-Mex omelet to a jazzed up wrap, they are easy to incorporate into your daily diet.

7. Sweet Potatoes

When trying to shed some pounds, many people shy away from all kinds of potatoes – including sweet ones. This is a mistake, however, as sweet potatoes offer lots of benefits – including potential weight loss.

Sweet potatoes are just as satisfying and bulky as typical potatoes, but they have fewer calories. This makes it easier for you to feel fuller for longer. They are also rich in vitamin C, potassium and vitamin B6, all of which are critical to maintaining optimal health and well-being.

8. Cantaloupe

Seasonal produce department star, cantaloupe, is a wonderful melon to add to your diet if you’re in the market to shed some pounds. This melon is low in calories and high in sweetness, making it another effective food to munch on if you’re trying to trick those taste buds.

It’s also high in fiber, offering digestive benefits and increasing the length of time for which you’ll feel full after eating.

9. Chicken Breast

When you’re trying to slim down, maintaining proper protein intake is a must. Also, to lose weight quickly, you need to make sure that these protein-rich sources aren’t also calorie-rich. Hence, the beauty of the chicken breast.

Unlike many other protein options, white meat chicken is low in fat. To maximize the health benefits of your chicken meals or snacks, ensure you select skin-free options.

10. Salmon

When you are tired of chicken breasts, turn to salmon. This high-protein wonder is rich in omega-3. The benefits of omega-3 are plentiful, ranging from reduction in the risk of certain cancers to improvements in mental processing.

Because it’s low in bad fats and rich in proteins, salmon is helpful in promoting weight loss. Whether eaten warm as the main protein of your meal or enjoyed cold on a mid-day salad, this sea-swimmer is a great option for dieters looking to slim down and improve their overall health.

11. Spinach

Popeye was on to something. Spinach is a ridiculously healthy food that offers lots of nutritional benefits – including weight loss. This vegetable is high in iron, among other things.

It’s also fiber-rich, helping your digestive functioning, which can lead to reductions in bloating and more effective flushing of bodily waste. Like other leafy green roughage, spinach fills your tummy without undoing your day, making it a diet-friendly addition to any meal plan.

12. Asparagus

Although not a favorite of many younger eaters, asparagus offers a load of health benefits. This vegetable, which has been tied to weight loss, helps rid your body of toxins and wastes – one of the reasons it impacts the smell of your pee. Eating asparagus also improves digestion by assisting in the maintenance of the ideal bacterial mix within your stomach.

Pin It 13. Green Tea

While not quite a food, green tea offers lots of benefits – including potential weight loss promotion. Along with all of the antioxidants for which this soothing drink is prized, green tea contains catechins. Catechins help your body burn calories and fat, which will naturally result in a slimmer waistline.

When selecting your green tea, look for options that aren’t as processed, as excessive processing can result in a reduction in the antioxidants that make the tea so good. Whether enjoyed in the morning, throughout the day or as a soothing evening option, the addition of this beverage will offer numerous benefits – including a potential reduction in your pants size – and who doesn’t want that?

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Katherine Hurst
By Dr. Michael Richardson
Passionate about sharing the latest scientifically sound health, fitness and nutrition advice and information, Dr Richardson received his Master of Science in Nutrition from New York University, and a Bachelor Degree from New Jersey University. He has since gone on to specialize in sports nutrition, weight management and helping his patients to heal physical ailments by making changes to their eating habits and lifestyles.

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