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Six SUPERFOODS for weight loss

Last updated on: November 20, 2012 17:05 IST

Six SUPERFOODS for weight loss

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Shed those stubborn kilos by incorporating these healthy foods into your diet.

You don't need a miracle to get into shape -- you just need a little bit of common sense. The foods in the following pages will keep you feeling full without adding on unnecessary calories.

Nutrient-rich leafy greens

Fibre-rich dark leafy greens are low in calories, so you can eat your fill until you're sated.

Greens including broccoli, kale, spinach, collard and Swiss chard are rich in iron and calcium; they are also rich in antioxidants like vitamins A, B9 (folate) and C.


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Fish

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Opt for two to three servings of fish per week; it is protein-rich and lower in calories, cholesterol and saturated fats than meat.

Coldwater fish (salmon, herring, mackerel) are good sources of omega 3 essential fatty acids that contribute to brain and neuron function.

Instead of frying your fish, try steaming or grilling.


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Berries

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Berries are low in calories and rich in immune-boosting nutrients like zinc and Vitamin C.

Moreover, blueberries, raspberries, strawberries, blackberries and cranberries are all packed with fibre and antioxidants.


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Soups or broth

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Soups and nutrient-rich broths are easy to make and help you feel fuller for a longer time. They also keep you hydrated.

Opt for a variety of broths using different super foods, mixing lean meats with leafy greens and coloured veggies with beans or lentils. You can also simmer cruciferous vegetables with whole grains like barley or brown rice.


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Nuts

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Nuts are high in calories, so don't eat more than a handful a day. But they help promote weight loss as they contain heart-healthy monounsaturated fats, protein, fibre and many vitamins and minerals.

The healthy fat, protein and fibre in a serving of nuts help fill you up.


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Low-fat dairy

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Research states that mineral calcium plays a key role in how the body burns fat and it's believed that the more calcium that's stored in a fat cell, the more fat that cell is able to burn.

Opt for calcium-rich dairy foods, but choose all low-fat or no-fat products.


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