There are such things as super-foods that help you lose weight and maintain it – and no, they’re not miracle foods that can magically “melt fat”. Rather, these foods aid weight loss by helping you burn more calories or helping you eat less. Nutritionists say that fruits, vegetables, fiber-rich foods, and proteins are the best super-foods for weight loss, because they make you feel full without all the calories.

Before we go on to the list of super-foods, bear in mind that weight loss is essentially about burning more calories than you consume. These foods can help you do so if you eat them instead of high-calorie foods, and complement your diet with regular exercise.

Green Tea
A mug of hot green tea can help you go a long way in weight loss. A recent study showed that the phytochemicals in green tea, called catechins, can decrease body fat by triggering the body to burn more calories. Take note that there’s a difference between real green tea and the bottled variant sweetened with corn syrup – the latter will pack on the calories instead of helping you lose them!

Broth-based soup
Most calorie-rich liquids are less filling than solid food, except for soup. A study by Purdue University discovered that eating a bowl of low-calorie, broth- or tomato-based soup before a heavy lunch helped participants eat less. You can try the experiment on yourself: include a bowl of soup before every meal for one day, and skip the soup the next day. See which option makes you eat less solids.

Low calorie green salads
Salads brimming with croutons, cheese, and high-fat dressing won’t do much in the way of weight loss, but a low-calorie green salad will. Studies revealed that low-calorie salad tends to cut calories eaten during the meal, whereas high-calorie salads increase the number of calories eaten during the meal. Don’t know how to put together a low-calorie salad? Try two cups of spinach leaves, one sliced tomato, 10 slices of cucumber, and ¼ grated carrot. One serving has only 67 calories and 5.5 grams of fiber. If you can’t eat salad without a dressing, add 1/4th cup of low-fat vinaigrette.

Yogurt
A low-fat cup of plain yogurt can help you stave off food cravings and hunger because it contains carbohydrates and proteins. Yogurt is also a great vehicle for healthy additives like omega-3 rich flaxseed or sliced fresh fruit.

Beans
Beans are a super-food because they help you feel full for a long time, which means your between-meal appetite will be suppressed. Also, for very few calories, beans can give you a big protein and fiber bang. Half a cup of kidney beans has 7 grams of protein, 8 grams of fiber, and only 110 calories.

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