Dietary and nutritional content reviewed by Jasmin Gorostiza, DT, DM, DSS, CFPP.️
Some foods are inherently healthy. However, there are certain foods that aren’t just healthy — they fight fat as well. Those kinds of foods are what are known as “super foods.”
“Super foods” aren’t just rich in nutrients but they are also rich in fat-fighting qualities. They keep us feeling satisfied while we are trying to lose some weight.
When we get to a certain age — the age when most people start packing the pounds — every advantage that we can have to increase our metabolism and fight fat certainly helps.
When we get to a certain age — the age when most people start packing the pounds — every advantage that we can have to boost our metabolism and fight fat certainly helps.
We did some research and found some everyday food items which are not only lovable but also fat-busting. Consider having them as substitutes for less healthy choices. That’s part of eating smart. Furthermore, we won’t feel deprived at all when we incorporate these in our diet.
The key to a sustainable diet to curb our waistline is to at least enjoy the food items in our meal plan. In fact, the food in this list are really enjoyable and delicious. Hence, if we can eat and enjoy food while losing weight, then we’ll definitely be a “happy loser.”
Eat, munch, or drink any of these 20 common foods that fight fat. Of course, keep things in moderation. Combining these food items with portion control is key to unleashing their fight-fighting potential.
20. Beans
Beans are relentless in fighting fat. Beans have super powers that not only build muscle but helps melt fat as well. They regulate digestion. (1)
The high protein content in beans can magically flatten our belly. Furthermore, the high protein content in beans can help reduce the dangerous flab that can eventually hurt our vital organs. (2)
Australian researchers found that snacking on chickpeas can keep us feeling full and satisfied. This particular kind of bean can also help us stay away from processed snacks. (3)
According to Spanish researchers, a bean-rich diet can effectively aid in weight loss. Combining beans with corn can speed up the slimming process. (4)
A bean-rich diet that’s high in fiber is as effective as a low-carb diet for weight loss. However, the former lowers atherogenic lipids, which lessens the chances of any metabolic abnormalities. (5)
19. Sweet Potatoes
Sweet potatoes are delicious, low-calorie “super foods” that we can eat regularly to fight fat.
They’re packed with fiber and most of it is found on the skin. Fiber intake is crucial if we want to fight fat. Various studies have been conducted to show how sweet potatoes can result in weight loss. The soluble fiber in sweet potatoes can keep us feeling full for a longer period of time, while the insoluble fiber enhances our bowel movement naturally. (6)
The vitamin C in sweet potatoes can help reduce the stress hormone called cortisol. As cortisol is reduced and brought back to its normal level, the chances of storing fat in the belly are reduced as well. (7)
Sweet potatoes can really increase our fiber intake without adding on the calories.
18. Quinoa
There are good reasons why quinoa is very popular these days.
The first reason is that quinoa is a good option to grains that contain gluten. Second, this “super food” is nutritionally packed. Third, quinoa is loaded with protein. As a matter of fact, it contains all the essential amino acids. (8)
Due to the high protein content of quinoa, the process of losing belly fat becomes a lot easier. (9)
Quinoa is considered as a “complete protein” and can be eaten for breakfast, lunch, and dinner. (10)
Compared to other grains, quinoa is less starchy. That is the reason why quinoa is known to be the perfect diet food for folks who are trying to slim down. (11)
17. Peanut Butter
There’s no reason why we should stop eating the classic peanut butter sandwich. As a matter, this is the best snack that can help prevent overeating.
A healthful diet includes peanut butter. Since it contains saturated fat, it’s crucial that we eat it in moderation to reap the benefits. (12)
Eating peanut butter can help curb our hunger since it stimulates a particular kind of hormone that increases the feeling of fullness. (13)
A study conducted at the Purdue University found that dieters who snacked on peanut butter experienced fullness for a longer period of time. While, on the other hand, the dieters who snacked on rice cakes became hungry thirty minutes after. (14)
16. Water
Yes, water is considered as a “super food.” Unfortunately, it is the most underrated. Since it’s impossible to survive without it, water has earned its right to be called a “super food.” (15)
Water can easily give us the feeling of fullness. Hence, appetite is naturally suppressed. Water also drains out the stored fat in the body. It metabolizes more fat so that it’s not stored in the body. (16)
Drinking lots of water can prevent the belly from bloating. This may seem ironic but if we’re not drinking enough, our body is going to retain water to keep it hydrated. Drinking lots of water can help prevent water retention. (17)
Another way water can prevent the belly from bloating is by enhancing bowel movement. Since constipation is naturally prevented, the belly is less likely to be bloated. (18)
15. Garlic
In spite of its unpleasant odor, garlic is delicious and very effective in the weight loss process.
According to a study, garlic can help burn body fat. Another study posted on the Nutrition Research and Practice Journal also cited that participants who took in garlic extract were able to reduce their body mass index. (19, 20)
According to researchers, allicin, the compound found in garlic could help suppress appetite and eventually help in the weight loss process. (21)
Studies have shown that incorporating garlic into our daily diet can stop the fat accumulation in the body. Garlic is also known to stimulate the nervous system, releasing the hormone that could increase metabolism. (22)