They say that abs are revealed in the kitchen so I asked one of them (the they) what we should be eating to help us in our fat loss journey and Nutritionists Lily Soutter and Shona Wilkinson graciously gave their top 10 tips of superfoods we should be filling up on. I hate dieting, so anyone who tells me it’s OK to eat more to lose weight is a good egg in my books. Where diets tell us what not to eat, experts like Lily and Shona are championing superfoods to help combat cravings and these are their top ten choices…
1. Stay full with salmon
‘Salmon is a great superfood to help with weight management. Salmon is an oily fish and is therefore packed full of Omega 3 essential fatty acids. We know that the EPA and DHA content of Omega 3 have many health benefits, but one is assisting with weight loss. Studies link weight loss to omega 3 fatty acids. The oils from the oily fish, such as salmon, appear to enhance weight loss by increasing fat metabolism. Salmon also has the great benefit of being a lean source of protein. The protein content will help with your appetite by making you feel fuller for longer,’ explains Shona Wilkinson, Nutritionist at SuperfoodUK.com.
2. Help quit sugar cravings with quinoa
‘This gluten-free carbohydrate is packed full of protein. When protein is combined with a carbohydrate, it slows the rate at which sugar from that carbohydrate enters the blood stream. This is great for balancing blood sugar, reducing cravings for sugary ‘quick fixes’, and keeping us satiated. All of which are essential for weight loss,’ Lily Soutter, Nutritionist and weight loss expert at lilysoutternutrition.com.
3. See the benefits with broccoli
‘Broccoli is a great choice to help with weight loss mainly because it is so low in calories. Broccoli is also high in fibre and water – this helps create bulk without calories. The fibre helps make you feel full and also slows down digestion, which is a great way to help you to stop snacking. If that’s not enough, broccoli also contains several micronutrients. These are known to help support weight loss. One of the main ones is chromium which helps balance your blood sugar levels and prevent those pangs of hunger. Broccoli also contains phytochemicals, which have the ability to help breakdown fats. Eat plenty of broccoli every day!’ says Shona.
4. Create more body fuel than fat, with coconut oil
‘Coconut oil is made up of unique fats called medium chain triglycerides, which have been shown to boost metabolism. They are utilised by the body as an instant source of fuel in favour of being stored as fat. Two great reasons to eat more fat to lose fat. Coconut Oil can be used within cooking or even topically as an anti-bacterial, anti-viral and anti-fungal agent,’ says Lily.
5. Beat hunger pains with edamame beans
‘Edamame Beans are great to snack on or add to soups, salads and casseroles. They are high in fibre to help make you feel full and assist in preventing overeating and snacking. They are a great way of keeping your appetite under control. They have the added benefit of being high in protein, which will also help keep you fuller for longer,’ says Shona.
6. Help get the shape you want with grapefruit
“Grapefruit is a wonderful superfood to help shift those extra few pounds. Grapefruit has been shown to curb appetite as well as lower the output of the fat storage hormone insulin, which can result in weight loss,” says Lily.
7. Cheat your way to a quicker metabolism with chillies
‘Chillies help with weight loss due to their content of a compound called capsaicin. One of the benefits to capsaicin is that it helps convert food into energy, which helps speed up abdominal fat loss. They are thought to help speed up metabolism, so eat those hot chillies!’ says Shona.
8.Get weight loss ready with raspberries
‘Raspberries are extremely low in sugar, but are still super tasty. Sugar stimulates the output of our fat storage hormone insulin, therefore the low sugar content of raspberries makes them the perfect choice for weight loss,’ says Lily.
9. Add some good fat with avocados
‘Avocados were once avoided because people thought they were fattening – we now know differently! Avocados are a great source of fat – but the healthy monounsaturated fats which help to satisfy hunger. They also contain an amino acid called L-carnitine. L-carnitine is used by the body when metabolizing fat. Avocados benefits for weight loss are the fact that they can make you feel satisfied and reduce your desire to eat. Having half an avocado a day is a great tasting way to help with your weight management,’ explains Shona.
10. Aid your weight loss with almonds
‘Almonds are often avoided due to their high calorie content, however numerous studies have shown that they can actually help us to lose weight. Those who consume a handful of almonds a day, tend to lose more weight in comparison to those who have none. Their high protein and healthy fat content are responsible for keeping us fuller for longer, leading to a lower overall calorie consumption throughout the day,’ says Lily.