Obesity is like a garden which receives too much water. As humans, we seldom forget what is too much. When we look overweight, we start avoiding socials, events, hangouts, for if our friend bullies in front of everybody!
Some people think their weight problems come from a slow metabolism, which is how the body turns food into energy. They wonder if they can speed it up. As per Mayo Clinic, while metabolism affects energy needs, a slow metabolism usually isn’t the main reason for weight gain. Weight is more about how much a person eats and drinks along with their physical activity. In an Article by Financial Express, experts have explained how foods can help in weight loss.
Understanding the dynamics of Body Fat
In simple terms, body fat exists to store energy. In reality, it is difficult to know every time how much energy we need compared to how much energy is stored. This imbalance is what we majorly suffer from. In a article by The Conversation, It is well explained how our body burns calories? Every food we consume has different levels of calories, fibre, carbohydrates, fat and protein content.
Enter Superfoods and their science behind it
Imagine a single bite of food that not only satisfies your taste buds but also nourishes your body with an abundance of essential nutrients. That’s the essence of nutrient density – the ratio of valuable nutrients to the energy-packed content within a particular food item.
Instead of mindlessly consuming empty calories, focusing on nutrient-dense foods allows you to maximize your intake of vitamins, minerals, and other vital compounds essential for optimal health.
Source – ScienceDirect
Nutrient dense = Superfood
When we prioritize nutrient density in our diets, we are essentially choosing quality over quantity. It’s about fueling our bodies with substances that promote overall well-being and vitality, rather than just filling ourselves up with processed foods lacking in nutritive value. By embracing the concept of nutrient density, we are making a conscious effort to provide our bodies with the necessary building blocks for sustained energy levels, improved cognitive function, and enhanced physical performance.
But true wellness comes from…
It’s easy to fall into the trap of thinking that consuming nutrient-dense foods alone will automatically lead to better health outcomes. However, true wellness comes from adopting a holistic approach that considers all aspects of lifestyle.
Incorporating nutrient-dense foods into your diet is certainly beneficial, but it should be viewed as just one aspect of a comprehensive health plan. By recognizing the importance of balance and diversity in our overall approach to health and wellness, we can achieve long-lasting results that go beyond what any single food or superfood can offer.
Top 10 Superfoods for weight loss
Here is the list of Top 10 Superfoods that actually helps us in keeping our weight in control
| Food | Cost (1-5) | Nutrient Value (1-5) | Taste Level (1-5) | Key Health Benefits | Related Study Topic |
| Spinach | 4 | 5 | 3 | High in iron, vitamins A and C, antioxidants | Antioxidant capacity |
| Blueberries | 3 | 5 | 5 | Rich in antioxidants, may improve memory | Cognitive decline |
| Salmon | 2 | 5 | 4 | High in omega-3 fatty acids, protein | Heart disease risk |
| Lentils | 5 | 4 | 3 | High in protein, fiber, various minerals | Type 2 diabetes risk |
| Sweet Potatoes | 4 | 4 | 4 | Rich in vitamin A, fiber | Anti-diabetic effects |
| Eggs | 5 | 4 | 4 | High-quality protein, various nutrients | Heart disease risk |
| Greek Yoghurt | 3 | 4 | 4 | High in protein, probiotics | Weight loss |
| Almonds | 3 | 4 | 4 | Healthy fats, vitamin E, protein | Cholesterol levels |
| Broccoli | 4 | 5 | 3 | High in vitamin C, fiber, anti-cancer potential | Anti-cancer compounds |
| Quinoa | 3 | 4 | 3 | Complete protein, fiber, various minerals | Nutritional qualities |
Source:
- Journal of the American Heart Association (https://www.ahajournals.org/journal/jaha)
- Journal of Agricultural and Food Chemistry (https://pubs.acs.org/journal/jafcau)
- Annals of Neurology (https://onlinelibrary.wiley.com/journal/15318249)
- American Journal of Clinical Nutrition (https://ajcn.nutrition.org/)
- Archives of Internal Medicine (https://jamanetwork.com/journals/jama/article-abstract/449069)
- Journal of Medicinal Food (https://home.liebertpub.com/publications/journal-of-medicinal-food/38)
- International Journal of Obesity (https://www.nature.com/ijo/)
- Plant Foods for Human Nutrition (https://link.springer.com/journal/11130)
Remember, these ratings are subjective and can vary based on location, season, and personal taste preferences. The health benefits mentioned are supported by studies, but individual results may vary. Always consult with a healthcare professional before making significant dietary changes.
But eating quality nutrient-dense foods a.k.a Superfood only solve one part of the puzzle. In order to maintain a proper body weight ratio, physical activity is mandatory. In the blog article of Medical News Today, the author mentioned 9 such super useful ways to lose weight naturally.
