The best super foods for weight loss.
Does it actually exist?
There are very few foods that are actually worthy of this title. It’s really more of a marketing term coined by the food industry to try and sell you something.
Generally speaking though, the best superfoods for weight loss are nutrient dense. They have special properties and supreme health benefits compared to other foods. They pack the best punch. It’s basically the best bang for your nutrition buck.
And I believe in these superfoods that I’m about to give you, because I eat them every day. But just know that there isn’t a single food that’s gonna be the magic cure all. Like if you still eat Doritos every and start eating avocado, I don’t want you to come back here and say, “These superfoods for weight loss don’t work!”
Yeah, no kidding.
Also, did I just describe chips and guacamole?
The good thing is this post isn’t sponsored by anyone or anything. I guess I’m the sponsor. I’m not selling you a supplement, protein powders or anything like that.
These are just the best superfoods for weight loss that I believe in because they work extremely well. I don’t remember that last time I got sick and a big reason for that is I eat these superfoods every day.
Now, if your goal is fat loss, there are 3 things in your diet that you need to optimize. Nutrient density, protein content, and fat content. So all the superfoods that I’m gonna give you are gonna meet those criteria. And they’re also all gonna be delicious.
Nutrient dense superfoods are gonna be really filling. They’re usually high in fibre which is gonna activate that stretch mechanism in your stomach. Which is then gonna activate Leptin, which is the hormone that signals that you’re full. And also turn off Ghrelin, which is your hunger hormone. I want you to remember those two things.
Why am I talking about hunger hormones? Because weight loss in its very essence isn’t about counting calories. Otherwise, you should just drink diet coke all day. It’s “zero” calories. Good luck with that. Weight loss is all about controlling hunger.
Why? Because being hungry sucks. Again, weight loss isn’t about counting calories. It’s about controlling hunger.
Going back to nutrient dense superfoods. They’re also packed with micronutrients. And your body needs micronutrients in order to be healthy. That’s why Doritos are not good for you because they’re nutrient deficient. Your body is still craving nutrients when you eat that stuff. Which then causes you to eat the entire bag.
Let’s talk about fats and protein. Fats and protein also activate your satiety hormones. Fat activates cholecystokinin, while protein activates Peptide YY. And they’re delicious. Think about a piece of ribeye with some butter for example. Delicious.
Adequate protein is also key when it comes to maintaining and building muscle while also losing fat. And no, fat won’t make you fat. In fact, if you’re not eating enough fat, you’re probably fat.
In fact, dietary fat and cholesterol, and they usually go hand in hand is essential to every cellular function in your body. It’s not bad for you. But again, I don’t want you to just add sour cream to your diet while you’re still eating Doritos and call it a day.
Okay, since I’ve brought up Doritos a couple of times already, let’s talk about carbs. Carbs are not necessarily the enemy. I’ve mentioned a few times in my YouTube videos that I love cheesecake. But it’s a cheat meal for me. It’s not part of my daily diet.
If we’re strictly talking about fat loss, a majority of the population will do better on a high fat, moderate protein, low carb diet. Because it’s the best diet to moderate your insulin levels which is your storage hormone. It’s basically the hormone that controls your body weight. You want to make sure you keep your insulin levels moderated at all times.
And carbs, especially refined carbs like Doritos and sugar, triggers a high blood glucose response. Which then triggers a corresponding high insulin response. Which also results in a blood sugar crash. Your body is gonna freak out that it’s about to go on a state of hypoglycaemia, which is gonna trigger your body to crave all the food. This is why you can’t just have one Dorito chip. After a little while, you want the entire bag.
With those criteria in mind, I’m gonna give you the top 7 Newbie Fitness Academy approved best superfoods for weight loss in this video.
Best Superfoods For Weight Loss
Superfood #1. Green leafy vegetables (cruciferous vegetables)
Leafy greens include spinach, romaine lettuce, swiss chard and arugula. I guess I technically have to include Kale but I don’t really see the hype. I think it’s gross.
While cruciferous vegetables, and these are my absolute favourite, include broccoli, cauliflower, brussel sprouts, boy choy, and I’m gonna throw in asparagus there as well because they’re delicious even though they make your pee smell funny.
Green leafy vegetables and cruciferous vegetables are one of the best superfoods for weight loss because they’re extremely nutrient dense. They’re loaded with vitamins and minerals, they’re anti inflammatory, they’re full of antioxidants, and a whole lot of good things for your body.
They’re also low in calories, they’re extremely low in carbs, and they’re also high in fibre. Which is gonna activate that stretch mechanism in your stomach and really maximize the volume of your meals. Which is then gonna active Leptin and turn off Ghrelin. Remember those two?
Cruciferous vegetables, as if they weren’t superstars already, also contain protein. So it meets two of the criteria for the best superfoods for weight loss. They’re nutrient dense and they also contain protein. Plus, they’re delicious.
It doesn’t even matter what your goals are. You should be eating this stuff all the time. And this is literally the best weight loss hack I could give you. Half your plate, or even as much as 2/3, should contain these vegetables and watch the pounds come off. You’re welcome.
Super food #2. Animal protein
Ideally, you’re eating pasture animals. Or something that came from a good source like your local farmers market. And the animals were raised without added hormones or antibiotics. If you can’t do that, that’s okay. Just buy the best quality protein you can afford.
And If you’ve been following my YouTube channel, you’ll know that I’m a big proponent of incorporating key concepts from the primal way of living. Because it’s the result of 2.5 million years of evolution. Our genes evolved a certain way. And we evolved as human beings to eat plants and animals. We evolved to eat meat.
Our stomachs for example are extremely acidic. It’s more acidic than other pure carnivores like wolves and vultures for example. Basically, the human body loves meat. And animal protein, satisfies our 3 major best superfoods for weight loss criteria. It’s extremely nutrient dense, and it’s high in fat and protein.
Animal protein is some of the most satiating food on the planet. Going back to my ribeye example, a piece of steak is extremely filling. And it’s delicious.
There are also essential vitamins and minerals that our body needs that can only be obtained from animals. Vitamin K2 and vitamin B12 comes to mind right away. Now, vegans and vegetarians might say, “But I have this pill from GNC!” The problem with that is you’re only getting the synthetic version or the precursor of that vitamin. The bioavailability of it when it comes to your body actually absorbing it is almost laughable. When it comes to a piece of steak for example, it’s somewhere around 80% when it comes to bio availability.
A lot of native tribes who still live a hunter gatherer life are perfect examples of this way of living. Some of them even eat mostly a carnivore diet. When they catch animals, they actually prefer the fattiest parts of the animal and organ meat because they’re the most nutrient dense. This is why you cannot live off of lean cuts of meat. And this has been proven because it leads to something called ‘rabbit starvation’. It’s only a complete meal if fat is included.
So don’t be scared to eat dark meat vs white meat when it comes to chicken. Eat the fat on your steak. It’s the best part anyway.
And we actually don’t need as much protein as we’ve been led to believe. Your body only needs 0.7 grams per pound of lean body mass even if you’re active. Some experts even recommend less.
So you don’t ever need to drink protein shakes, BCAA’s, or pre workouts. It’s a complete waste of money. You might as well light your money on fire or donate it to charity. Protein powders are also extremely insulinogenic because it’s extremely processed. And they’re usually sweetened with sugar or artificial sweeteners. They’re no good for you.
Superfood #3 eggs My favourite.
The humble egg is one of the most nutritious foods on the planet. It’s basically nature’s version of a multivitamin. And the yolk, specifically, is actually the healthiest part of the egg. It contains all the good stuff. It’s got 13 vitamins and minerals including lutein and cholein which are crucial for your eyes and brain development.
That’s also where the cholesterol is which again is crucial to your brain and every cellular function in your body. You’d die without cholesterol. So throw away your boxed egg whites.
Think about it from an evolutionary standpoint. Animals would risk their lives to steal a birds egg for example because they know how nutrient dense they are.
Pro tip: There are about a million different types of eggs at your local grocery store. You really only want to look for one thing. Pasture raised eggs. Free run eggs for example doesn’t really mean anything. It just means that there’s a door somewhere in a tiny cramped space.
Going back to our criteria. Eggs are extremely nutrient dense, they’re high in fat and protein, and they’re delicious. Feel free to eat 3-4 eggs every day.
Superfood #4 and is the number one reason why millennials can’t afford a house because they’re eating too much avocado toast.
Superfood #4 is Avocado, but hold the toast.
I don’t really know any other fruit that can even come close to what avocado brings to the table. While most fruits are high in fructose, that’s the predominant sugar in fruit, Avocado has a grand total of zero sugar.
Instead, it’s high in heart healthy monounsaturated fats, and they’re also high in omega 3 fatty acids in the form of ALA which can prevent heart attacks and atherosclerosis. It also contains anti oxidants like lycopene and betacarotene. It contains something like 20 vitamins and minerals, again another version of nature’s multivitamin.
And it also meets our 3 criteria. It’s high fat, it contains protein, and it’s extremely nutrient dense. And it’s delicious. I eat half an avocado every day. Sometimes more.
Superfood #5 Extra virgin olive oil
Part of the mediterranean diet, olive oil has been a dietary staple for some of the world’s healthiest populations. Especially for people who live in the Blue Zone.
Study after study have shown that the fatty acids and antioxidants in olive oil, specifically Oleic acid which is the most prominent fatty acid in olive oil, has been found to reduce inflammatory markers in the human body. This is important because chronic inflammation is believed to be among the leading drivers of many diseases including heart disease, cancer, metabolic syndrome, diabetes, and arthritis.
If you have cheap vegetable and seed oils at home like sunflower oil, canola oil, safflower, or any type of cheap oil, toss it out and replace it with this awesome superfood.
Superfood #6. Sweet potatoes
I’ve kinda developed a rap as an anti carbs guy. But I’m not. I think that you can enjoy them occasionally especially as a treat. But I would make an exception for sweet potatoes as a possible every day superfood for one specific reason.
Sweet potatoes are a type of root vegetable that comes in different varieties and colours like purple yams for example. And they’re extremely rich in antioxidants, vitamins, and minerals. Including fibre, protein, fat, vitamin A, C, and B6. It also has Manganese, Potassium, and other good stuff.
But the main benefit of sweet potatoes, and this is why it’s included on this list, lies in the fact that it’s resistant starch.
If you’ve never heard of resistant starch before, it’s basically a superfood for your digestive system. Sweet potatoes contains two types of fibre: soluble, and insoluble.
Your body can’t digest either type so it goes through your stomach and small intestine indigested, eventually reaching your colon where it feeds your gut flora. And your gut basically acts like your second brain and this is how you feed it. Taking care of your gut health, keeping those good bacterias happy, is essential because everything starts in the gut.
The native Kitavans and Okinawans for example which are known to be the healthiest people on the planet, thrive on eating tubers like sweet potatoes. And they have very few cases of modern western diseases like obesity, cancer, diabetes, and cardiovascular disease.
Obviously, be sensible about your intake especially if you still have a lot of weight to lose. But feel free to incorporate them in your diet. Plus, they’re absolutely delicious.
Superfood #7. Dark Chocolate
This is for all you dessert people out there. Dark chocolate has a special place in my heart.
When I first discovered it, and I first read about it as a superfood through the Primal Blueprint, it was an absolute revelation for me. Because I have a sweet tooth and dark chocolate satisfies that craving without my diet going down the drain.
Dark chocolate is actually loaded with a lot of nutrients and minerals including fibre, iron, magnesium, copper, manganese, potassium, zinc, and selenium. Just to name a few.
It’s also rich in anti oxidants. More than blueberries and açai berries. And it’s also been shown to increase HDL which is your good cholesterol, and lower LDL which is your bad cholesterol.
Try to buy at least 70% cacao if you’re just starting out. But the perfect sweet spot is 85% where it still tastes like a treat and it doesn’t feel you’re eating chalk.
Dark chocolate is extremely rich in and texture. I usually eat 2 squares or 3 if I really feel like treating myself. And it makes me want to cry every time because I can’t believe I’m eating something that tastes so good but it’s actually healthy for me.
Last superfood shoutout goes to nuts and seeds like almonds, walnuts, pistachios, chia seeds and flax seeds. Because they’re also high in anti oxidant and anti inflammatory properties.
Just to recap, our NFA approved superfoods include green leafy cruciferous vegetables, meat, eggs, avocado, olive oil, sweet potatoes, dark chocolate, and nuts. Thank you for coming to my Ted Talk.
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