What are weight loss friendly foods?

Here is our list of the top five superfoods for weight loss.


Weight loss superfoods

TL;DR: Dark green leafy vegetables, berries, avocado pears, fermented foods and legumes are all foods that have been shown to have proven benefits for health and weight loss. Eating one or more of them everyday will give your weight loss efforts a boost. But remember that they are not the only foods you should eat. Include them in a balanced healthy eating plan for best results.

 The term “superfood” was fairly recently coined by marketers in the health and wellness industry. It pops up whenever you are looking for diet and nutrition advice. Superfoods are promoted for everything from weight loss and diabetes to gut health and mental wellness.

 What is the hype all about? Should you allocate a large percentage of your food budget to include all of these nutrition powerhouse foods in your diet? Exactly what is a “superfood”?


What is a superfood?

There is still no official definition of what a superfood is. It is a marketing term used to describe a food that is considered to be a rich source of specific healthful nutrients. These foods are thought to be especially beneficial for our health and wellbeing.

While superfoods may offer supreme nutrition, on their own, they do not constitute a healthy diet. They should be part of a healthy balanced diet. A diet that provides energy and nutrition from all of the food groups - carbohydrates, proteins, and fats, as well as fruit, vegetables and dairy products.

 Here is our list of the top five superfoods for weight loss.


#1 Dark green leafy vegetables

When was the last time you enjoyed a generous serving of healthy greens? Spinach, broccoli and kale (and any other green leafy vegetable) are hailed for their fiber, iron, magnesium, potassium and calcium content.

They are also a good source of nitrates which was recently found to be beneficial in promoting and maintaining muscle strength1. Since muscle is the main metabolically active tissue in the body - it burns glucose for energy - having more, stronger muscles will help you lose weight and maintain your weight loss.

 Magnesium has been shown to help improve insulin resistance and metabolic syndrome, both of which make weight loss very difficult2. When insulin levels are better controlled in your body, it becomes easier to shift some of those extra pounds.


#2 Berries

Berries have become very popular in the dieting world for their low sugar content and their strong antioxidant components. They contain polyphenols that help to neutralize free radicals in the body, controlling oxidative stress. They also help to prevent inflammation which has been linked to overweight and obesity.

A study3 published in 2014 showed that lingonberries, blackcurrants, bilberries and raspberries help to prevent the accumulation of fat in the body. They also help to lower high blood sugar levels and improve insulin resistance. Berries are definitely a win for weight loss!


#3 Avocado pears

Avocado pears have moved out of the “foods that make you fat” category into the superfoods category. The same reason they were classified as a food you should limit in a weight loss program is the reason they are now on the superfood list - their fat content.

Avocado pears are a good source of monounsaturated fatty acids. These healthy fats have been shown to help prevent increasing fat mass, and promote the loss of excess fat.

Two other nutrients found in avocado pears that work in your favor are dietary fiber and mannoheptulose. They work together with the monounsaturated fatty acids to increase satiety and reduce hunger and food consumption. A big help when it comes to losing weight4.


#4 Fermented foods

Foods like kimchi and sauerkraut that have been fermented are a good source of probiotics - the friendly bacteria that live in your gut. A healthy gut microbiome helps to control your weight through many pathways5. The by-products released by the bacteria when they digest parts of the food we eat, include substances that influence our metabolism.

They help to reduce the inflammation associated with overweight and obesity. And they also produce the hormones that drive us to eat and tell us when we are full. When your gut bacteria is balanced your hunger hormones are balanced and you naturally eat less.


#5 Chickpeas and other legumes

A scientific study6 that looked at the effect regularly eating legumes has on body fat percentage and waist circumference concluded that these foods contain nutrients that are beneficial in the fight against obesity.

Beans are low in fat and have a low glycaemic index which is important for blood sugar and insulin control. They are also high in fiber and a good source of protein. They make you feel full and they have a positive impact on the gut microbiome.



  1. Sim M, Blekkenhorst LC, Bondonno NP, Radavelli-Bagatini S, Peeling P, Bondonno CP, et al. Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels. The Journal of Nutrition [Internet]. 2021 Mar 24 [cited 2021 Nov 26];(5):1222–30. Available from: http://dx.doi.org/10.1093/jn/nxaa415
  2. Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovascular Disease [Internet]. 2016 Jan [cited 2021 Nov 26];204800401666143. Available from: http://dx.doi.org/10.1177/2048004016661435
  3. Heyman L, Axling U, Blanco N, Sterner O, Holm C, Berger K. Evaluation of Beneficial Metabolic Effects of Berries in High-Fat Fed C57BL/6J Mice. Journal of Nutrition and Metabolism [Internet]. 2014 [cited 2021 Nov 26];1–12. Available from: http://dx.doi.org/10.1155/2014/403041
  4. Heskey C, Oda K, Sabaté J. Avocado Intake, and Longitudinal Weight and Body Mass Index Changes in an Adult Cohort. Nutrients [Internet]. 2019 Mar 23 [cited 2021 Nov 26];(3):691. Available from: http://dx.doi.org/10.3390/nu11030691
  5. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients [Internet]. 2019 Aug 5 [cited 2021 Nov 26];(8):1806. Available from: http://dx.doi.org/10.3390/nu11081806
  6. Tucker LA. Bean Consumption Accounts for Differences in Body Fat and Waist Circumference: A Cross-Sectional Study of 246 Women. Journal of Nutrition and Metabolism [Internet]. 2020 Jun 6 [cited 2021 Nov 26];1–9. Available from: http://dx.doi.org/10.1155/2020/9140907

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