28 Best Superfoods for Weight Loss

Superfoods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

#1 Slimming superfoods

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

Read on for the top superfoods for weight loss, and how to pack them into your daily diet!

#2 Black beans

A cup of black beans packs a whopping 15 grams of satisfying protein and doesn't contain any of the saturated fat found in other protein sources, like red meat.

#3 Oats

Oats are rich in fiber, so a serving can help you feel full throughout the day. Just a half cup packs 4.6 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

#4 Avocados

There's no reason to be afraid of eating fats—as long as they're the right fats.

Oleic acid, a compound in avocados' healthy monounsaturated fats (MUFAs), may trigger your body to actually quiet hunger. Stick to a quarter or a half of an avocado and watch that belly fat melt away. The creamy fruit is also packed with fiber and protein.

#5 Salmon

Lean sources of protein help you feel full without adding fat. However, 50% of women ages 18 to 50 don't know if they get enough of this essential nutrient.

Up your intake with salmon; it's a leaner choice than red meat and is chock-full of MUFAs to boot. A 2001 study found that dieters eating a MUFA-rich diet lost an average of 9 pounds, while their low-fat diet counterparts gained, on average, 6.

#6 Blueberries

Best known for their anti-aging effects, blueberries, while tiny, are a powerful figure-friendly eat: A 1-cup serving sets you back only 80 calories, and helps you feel full with 4 grams of fiber.

#7 Broccoli

Cooked or raw, this cruciferous veggie is well-known for its cancer-preventing powers, but with a punch of filling fiber in less than 30 calories a serving, it's bound to prevent weight problems too.

#8 Brown rice

Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories. One study found that women who ate a higher-energy-density diet gained three times as much weight over six years than women eating a low-energy-density diet.

#9 Pears

Just one pear packs 15% of your daily recommended amount of fiber. One study found that women who ate three pears a day consumed fewer calories and lost more weight than those who didn't. Ditch the peeler though; the skin is where all that filling fiber is hiding!

#10 Wine

Resveratrol, the famed antioxidant found in grape skin, stops fat storage. Studies show that moderate wine drinkers have narrower waists and less belly fat than liquor drinkers. Downing a glass can boost your calorie burn for a good 90 minutes.

#11 Grapefruit

Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week!

A compound in the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. It's also a good source of protein, and because it's at least 90% water, it can fill you up so you eat less.

#12 Kidney beans

One of several varieties of beans to make the list, red beans offer protein and fiber (more than 5 grams per serving!). Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.

#13 Almonds

Nuts are another superfood rich in healthy fats that help you slim down.

Almonds in particular can help you shed pounds: In one study, people who added a daily helping of the nuts to a low-cal diet lost more weight than people who followed the same diet but swapped almonds for a carb-heavy snack like crackers.

#14 Green tea

This steamy sip hydrates like water, which can help fill you up and shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle.

#15 Lentils

Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

#16 Bananas

Bananas are a slimming superfood at the heart of Health's CarbLovers Diet. A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS, with almost 5 grams.

#17 Eggs

Eggs get a bad rap when it comes to weight loss. But the breakfast staple is loaded with protein that will curb your appetite. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

And don't worry about cholesterol: The study found that egg eaters don't have higher bad cholesterol or lower good cholesterol than bagel eaters.

#18 Dark chocolate

Chocolate lovers, rejoice! A nibble of dark chocolate here and there can slow down digestion so you feel full longer and eat less at your next meal.

Dark chocolate is full of MUFAs; studies show eating a diet high in these healthy fats can rev your metabolism to burn fat and calories. It may also help by curbing cravings for salt, sweet, or fatty diet-wreckers.

#19 Oranges

At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.

#20 Potatoes

True, potatoes are high in carbs, but they are three times as filling as a slice of white bread, and top all the foods on the same satiety index as oranges. Plus, potatoes are also rich in Resistant Starch, which helps your body burn fat.

#21 Pine nuts

Nut lovers don't have to stick to almonds. These tiny bites pack the same heart-healthy fatty acids that quell hunger hormones and burn belly fat. One study found that swapping healthy unsaturated ones like those found in nuts for saturated fats helped overweight people lose weight without reducing calorie intake or upping their exercise.

Plus, at only 95 calories for more than 80 nuts, you can enjoy them guilt free.

#22 White beans

One-half cup of these fiber-packed beans contains almost 4 grams of fat-blasting Resistant Starch, a healthy carb that boosts metabolism.

#23 Cheese

Fresh goat cheese and feta contain a fatty acid that helps you feel full and burn more fat. Look for cheeses labeled "grass-fed," as those will have the highest content of this healthy fat.

#24 Low-fat milk

The same fatty acid is found in milk, and milk's proteins can keep you feeling satisfied. The added calcium may also help; in one study, women burned more fat and calories when they had 1,000 to 1,400 milligrams of calcium per day.

#25 Garbanzo beans

Also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They're also a great source of fiber, protein, and healthy fats.

#26 Pearl barley

This starchy side makes a slimming complement to a low-cal meal by adding some satisfying fiber and nearly 2 grams of Resistant Starch in just a half-cup serving.

#27 Quinoa

Another diet-friendly whole grain, quinoa is rich in hunger-fighting protein. You'll stay full longer on fewer calories and avoid overeating at other meals.

#28 Plantains

A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.

Via: Foodhealthdiet

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10 Ways to Soothe a Sore Throat

These easy, non-prescription remedies can help ease soreness and scratchiness fast.

#1 Feel better fast

A sore throat can be the first sign of a cold, a side effect of strained vocal cords, or an indication of something more serious (like strep throat).

Regardless of the cause, your immediate concern when soreness strikes is how to get relief, fast. You may be tempted to run to your doctor, but some of the best treatments are home remedies and over-the-counter meds, says Jeffrey Linder, M.D., an internist at Brigham and Women's Hospital, in Boston.

Here are 10 to try the next time you're feeling scratchy, hoarse, or just plain sick.

#2 Anti-inflammatories

One of the most effective treatments for sore throat is probably already in your medicine cabinet: an over-the-counter, non-steroidal anti-inflammatory drug (NSAID) such as Advil or Aleve.

"These medicines are combination pain relievers and anti-inflammatories, so they'll make you feel better and they'll also reduce some of the swelling associated with a sore throat," Dr. Linder says. "If you have a fever that's also contributing to your symptoms, they can help reduce that as well."

#3 Saltwater gargle

Several studies have found that gargling several times a day with warm salt water can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Doctors generally recommend dissolving half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant for you, try adding a small amount of honey to sweeten the mixture slightly. (Just remember to spit the water out after gargling, rather than swallowing!)

#4 Lozenges and sprays

Sucking on cough drops stimulates saliva production, which can help keep your throat moist. But many varieties are no more effective than hard candies, Dr. Linder says. For an added benefit, choose brands with a cooling or numbing ingredient, like menthol or eucalyptus.

Over-the-counter sprays like Chloraseptic produce an effect similar to cooling lozenges. They won't cure your sore throat or help you fight off the underlying cold, but they may help dull the pain temporarily. Chloraseptic's active ingredient, phenol, is a local antiseptic that also has antibacterial properties, Dr. Linder says.

#5 Cough syrup

Even if you don't have a cough (yet), over-the-counter cough syrups can help ease soreness. Like drops and sprays, they coat the throat and provide temporary pain relief.

If you're headed to work, be sure to choose a non-drowsy formula. But if you're having trouble sleeping due to a sore throat, a nighttime formula like NyQuil (which contains a pain reliever and an antihistamine) or Robitussin AC (guaifenesin and codeine) can relieve pain and help you get some shuteye.

#6 Fluids

"Staying hydrated is very important, especially when you're sick and your throat is irritated or inflamed," Dr. Linder says. "You should be drinking enough fluid so that your urine is light yellow or clear. This keeps your mucous membranes moist and better able to combat bacteria and irritants like allergens, and makes your body better able to fight back against other cold symptoms."

What you drink is up to you, Linder adds. Water always works (ice cubes, too!), but you can also change it up with something slightly sugary, like a watered-down fruit juice, or something salty, like chicken broth.

#7 Tea

Tired of drinking water? A warm cup of herbal tea can offer immediate, soothing relief for a sore throat. What's more, non-herbal teas—whether they're made with black, green, or white leaves—contain antioxidants that are thought to strengthen immunity and ward off infection.

For an extra boost, add a teaspoon of honey. It'll help the "medicine" go down, and it has antibacterial properties that may help you heal faster.

#8 Chicken soup

An age-old home remedy for colds, chicken soup can help soothe a sore throat, as well. "The sodium in the broth may actually have anti-inflammatory properties, and it can feel good going down," Dr. Linder says.

Soup has an added benefit when you're sick: Eating can be painful and difficult with a swollen or very sore throat, so sipping some liquid nourishment will ensure that you're getting the nutrients you need to fight off your infection.

#9 Marshmallows

Although there's no hard evidence that it works, sap from the marshmallow plant has been used for hundreds of years—usually in tea form—to treat coughs, colds, and sore throats. And while real marshmallow bears little relation to the puffy campfire treats that took its name, both may have sore throat-fighting properties.

According to anecdotal reports, modern-day marshmallows can help ease sore throat pain, possibly because the gelatin coats and soothes. "It's not the wackiest thing in the world," Dr. Linder says. "If your throat is really swollen and it really hurts to swallow anything, I can see how something slippery and sweet like marshmallows might provide some relief."

#10 Rest

It may not be the quickest solution, but getting some rest is probably the best thing you can do to battle the infection that caused your sore throat in the first place, Dr. Linder says.

"The vast majority of sore throats are caused by cold viruses, and we know that there's very little we can do to cure a cold once we've got it," he says. "Making sure your body is well rested will at least help it fight off the virus so you can get better sooner."

Via: Foodhealthdiet

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8 Ways to Stick to a Healthy Diet

The key to losing weight is to eat less and move more. That mantra may seem simple, but why is it just so darn hard to make meaningful changes to your diet, and actually see the results? Because you’re doing it wrong, most likely. Adopting a healthy lifestyle requires a lot of hard work, a lot of soul-searching, and a lot of patience. Click through for tips on ways to revamp your diet.

#1 Start a Food Diary

Studies have shown time and again that people who keep food diaries are more likely to lose weight. Before you even start to make changes to your diet, start by writing in a food diary for two weeks. Record everything you ate, the number of calories, and other nutritional information like fat, fiber, and more. Studies have shown time and again that people who keep food diaries are more likely to lose weight. Food diaries are a great tool for figuring out what needs to change about your diet.

#2 Take a Hard Look at your Lifestyle and Food Habits

Look through your food diary. What sorts of lifestyle habits, both good and bad, are contributing to your food choices and preferences? Don’t have enough time in the morning to eat a big breakfast? Ordering takeout at the end of the day because you’re too tired to make dinner? Find simple solutions like, say, waking up a little earlier each morning or doing some prep work over the weekend to prepare for weekday dinners. Often times, lifestyle changes will bring upon diet changes .

#3 Start Slowly

Let’s say you want to run a marathon, but can barely make it a block or two without stopping. Does it mean you’ll never be able to go the distance? Nope, it means you haven’t trained enough. The same thing goes for revamping your diet. If you suddenly cut 1,500 calories a day, your body won’t be very happy, and you’ll be more likely to stray from your healthy eating plan.. But you can train yourself to, overtime, incorporate healthy eating plans. Try to swap out, or cut back on, one thing a week. Swap whole grains for white grains. Reach for an apple or a handful of almonds instead of potato chips in the afternoon. Cut the cream and sugar out of your morning coffee. Take a few less bites of ice cream. You get the picture.

#4 Consider Not Just What You Eat, But How Much

So much of dieting is about how much we eat, not necessarily about what we eat. Studies have also shown that people tend to underestimate how much they consumed. You can blame restaurants, in large part, for that one - they’ve gotten us accustomed to larger and larger portion sizes over the years.

You can still eat many of the foods you love as long as you monitor your portion sizes. Love chocolate? Try to limit yourself to one small piece a day. Cheese fanatic? give yourself a little to enjoy with your meal.

You have to know your limits, however. If one bite of ice cream is never going to be enough, and you secretly eat it on it one spoonful at a time over the course of a night until the whole pint is gone (not that I, ahem, have ever done that, or anything!) then perhaps its best to not keep ice cream in the freezer at all.

#5 Don’t Think About What You’re Giving Up, Think About What You’re Gaining

It’s easy to get in the mindset that dieting is all about what you can’t eat instead of what you can. Don’t think about the white bread or cheese you’ve cut out of your sandwich, think about the healthy greens or other vegetables you’ve added to your sandwich. Make a list of your favorite healthy foods, the kinds of foods that aren’t even a little bit of a chore to eat, and incorporate those into your daily meals.

#6 Experiment

Is that list of your favorite healthy foods pretty pathetic? Now’s the time to experiment! Make a point to try one new ingredient, or one new meal, a week. Go to the farmer’s market or grocery store and find a vegetable you’ve never seen before.  Don’t  just add some steamed broccoli to your usual pasta, but find recipes that incorporate the broccoli and let it shine. If  you’ve written off quinoa because of one lousy experience, go back and try a different recipe. Start keeping a list of your favorite healthy meals.

#7 Have Healthy Snacks on Hand

It’s 3PM and your starving, but the only food around is stuff that comes out of a vending machine. Don’t let this happen ever, ever again! Keep a stash of healthy snacks, like nuts, granola bars and fruits and veggies, close at hand. It’s those

#8 Treat Yourself

Don’t skip that stuffing on Thanksgiving. Don’t stick with a fruit salad on your birthday when what you really want is a slice of chocolate cake. Those may be extreme examples of letting yourself “cheat” on your healthy eating every once in a while, but if you let yourself eat the foods you crave every once in a while (perhaps once a month or even once a week) it will be easier to keep from straying the rest of the time. Or don’t. Everyone is different. Perhaps cheating on your diet isn’t right for you, because you won’t be able to control yourself. As with all of these tips, it’s best to know your habits, your body and your mind before you commit to them.

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