5 Best Superfoods For Weight Loss 2024: Healthier Diet For You

Have you ever heard the term “superfood” but not truly known what it is or what it does? 

Let me tell you, there are multiple “superfoods” and they can make all the difference when it comes to optimizing health, lifestyle, and exercise. 

It can improve health variables from increased muscle mass, weight loss, improved sleep, improved heart health, and much more… 

Sounds interesting right? Well, good news for you, We have put together an article that covers:

• “What Are Superfoods?” 
• “5 Best Superfoods” 
• “How To Add Superfoods To Your Diet”

Best Superfoods For Weight Loss Journey 2024 

Whey Protein 

We all know that protein consumption in general is a crucial component of a healthy diet. Whey protein is a superfood that can boost total intake and spike a short-term response, which has many unique benefits; 

• High thermic effect 
• Maximize acute muscle protein synthesis
• Medium-term modifications in body composition and energy expenditure
• Long-term modifications in health 
• Appetite control for weight management
• Long-term modifications in muscle sparing and mobility

Every macronutrient that we consume has a thermic effect, which means your body will use calories to digest, absorb, and metabolize them. As whey protein supplements have a high protein content, by default it has a high thermic effect. Due to the complex structure of amino acids, the thermic effect of protein is ~30%. This means that your body will burn 30% of its own calories to process whey protein compared to other food groups that are lower in protein. In the long halt, this can contribute towards weight loss and weight management. 

The Acid In Whey Protein

Whey protein contains all nine essential amino acids (EAA). These amino acids are the vital building blocks for muscle tissue. Within these nine essential amino acids, there is a branched-chain amino acid called Leucine. This is at a concentration of 11%, which is the highest among any protein source. 

This means that a small amount of protein from whey, say 20-30g (~2-3g leucine) may trigger and maximize muscle protein synthesis. Once the whey is ingested, it triggers a pathway called mTOR. The body then goes through a number of processes to transcribe information from the DNA and translate it via mRNA to start building muscle proteins. This elevates muscle protein synthesis to exceed muscle protein breakdown for ~3 hours. In simple words, whey protein is a superfood that can help switch on the build muscle response.

Short spikes of muscle protein synthesis and a higher protein intake can help build muscle. 

Other than the modifications towards athletic performance, muscle mass can also increase total energy expenditure (fat burning) as it is the least efficient bodily tissue. Approximately 6 calories are burned per pound of muscle on the frame. 

Others

In the long term, having a healthy level of muscle mass and a better metabolic rate can help lose weight and prevent weight gain. Thereby, this may ward off weight-related illnesses like type 2 diabetes (blood sugar), blood pressure, cardiovascular disease, cancer risk, etc. 

We must also mention that whey protein is low in calories with only a few grams of carbohydrates and healthy fat. Thus whey only equates to ~100-200 calories per serving, yet is very filling. This can help control the number of calories that we eat in the day and maintain energy balance. Subsequently, this may control body fat and belly fat circumference. This is one of the main reasons I usually suggest whey protein during a healthy weight loss diet. 

Last but not least, is the muscle-sparing effect of whey protein. As we age, it is normal to lose muscle size and function. This can result in reduced mobility, increased falls, and subsequent blunt-force injuries. Whey protein can help spare a healthy amount of functional muscle and slow down this natural degradation.  

Dark Montmorency Cherries/Juice 

Dark cherries are one of my all-time favorite superfoods. In fact, I incorporate them into my diet on a daily basis. The health benefits that dark cherries may yield include;

• Increased melatonin and restful sleep for effective weight loss 
• Potent antioxidant effect 
• Heart, gut, and blood health 

Montmorency cherries contain a natural melatonin content.^[1] But you might be asking “What’s melatonin?”. Melatonin is a sleep-inducing hormone that is usually elevated in darker environments. To induce a significant effect toward a restful night of sleep, you must ingest a considerable amount of cherries (180 per day). The other option is to drink 30 ml of concentrated dark cherry juice mixed with 7-8 oz of water, once during the day and once at night. The strategy is most effective within around 7-12 days. 

We know that sleep itself is linked to balance in hormones and weight, which just highlights how red cherries can help. 

Furthermore, red cherries contain micronutrients like vitamin C and other phytochemicals that reduce the level of oxidative stress in the body.  So basically anti-oxidative effects reduce inflammation and promote muscle and organ recovery. Such effects are especially useful in athletes and people who exercise regularly. On the other hand, this may even reduce the risk of major ailments like heart disease. 

Dark red cherries, like many other superfoods, are high in soluble fiber. Dietary fiber in general can help blunt the response of insulin and bind to cholesterol. This may prevent insulin resistance, type 2 diabetes, and heart disease. Furthermore, soluble fiber attracts water to the digestive tract to slow digestion. In turn, this may promote healthy bowel movements.

Coffee Beans 

Coffee beans ground into a beverage have many health benefits some of which are still being researched. From what we know coffee may;

• Increase focus and alertness 
• Increase energy levels and output 
• Aid weight loss 
• Improve blood sugar 
• Improve organ health 

Coffee contains caffeine and many healthy ingredients. Once coffee is ingested, it inhibits the adenosine receptors in the brain and activates the central nervous system. These receptors are responsible for keeping us relaxed, therefore once they have been inhibited we can become more forced and alert. This can help us with daily task execution, hence why so many of us opt for a morning coffee. 

This brain and nervous system response to coffee consumption can also increase energy levels and output. So generally, we can become more fidgety and move around a lot more. This is referred to as none exercise-induced thermogenesis, which has the potential to burn hundreds of extra calories per day. Over time, these “burnt calories” may accumulate, which can then promote weight loss from excess fat. 

In the short term, being more active can help control blood sugar levels, Coffee also has an antioxidant effect that may help maintain healthy organs. Furthermore, a recent 2022 study found that consuming 2 or more cups of coffee was linked to better GFR kidney functions. 

Red Beetroot 

Beetroots are an effective superfood that can;  

• Increase oxygen uptake 
• Improve blood flow and circulation 
• Lower blood pressure 
• Improve heart health 
• Exercise more effectively to lose weight

Red beetroots have been shown to increase the concentration of nitrogen oxide^[2] molecules in the blood. This relaxes the smooth muscles and causes vasodilation of the blood vessels. This effect may then increase oxygen uptake and blood flow to the muscles and major organs of the body. Potentially, regular consumption may be effective in combating high blood pressure and heart disease. 

Furthermore, with included blood flow you may be able to exercise more effectively. This may help burn more calories and lose weight in the longer term.

Kiwi 

Kiwi is one underrated, yet most effective superfood with so many benefits like;

• Most micronutrients dense to prevent deficiency 
• Boosts the immune system
• Supports digestion 
• Improves mood 
• Promotes restful sleep 

Kiwi is the most micronutrient-dense fruit^[3] available, therefore it can prevent many deficiencies as well as optimize your immune system. In fact, it has almost double the vitamin C content of an orange.

The kiwi fruit has also been shown to promote laxation owing to its fiber and actinidin^[4] content. For this reason, it may promote healthy bowel movements and prevent constipation. 

Research also suggests that kiwi may help improve mood. Chronic consumption of 2 kiwi fruits before bed has been shown to improve sleep quantity and quality.^[5] All of these benefits somewhat contribute towards a healthy weight.

What Are Superfoods?

“Superfood” is the term given to a food that is nutrient-dense and may have unique properties. Some of these foods can be advantageous for weight management and health. For example, the Kiwi fruit is one of the most micronutrient-dense fruits with many unique qualities. I would consider this a true superfood.

How To Add Superfoods To Your Diet? 

To be honest, you could add these superfoods any time of the day. I have made some suggestions of where I would have these foods. 

Whey Protein

I usually take whey protein at any time of the day, especially around my workout. Typically, I have a water-based shake with lunch, pre-, and post-workout. 

Dark Montmorency Cherries/Juice 

I consume cherry juice with breakfast and then add around 90 cherries to my pre-bed fruit bowl. 

Coffee Beans 

I put together a coffee first thing in the morning before breakfast and then another cup around mid-morning. 

At times I may have a large cup of coffee before working out to give me that energy boost to exert more effort during resistance training or cardiovascular exercise. 

I never have coffee after 6 p.m. as it has a 6-hour half-life, which means it may stay within the blood for an extended period of time. This would not be ideal for a good restful night of sleep. 

Red Beetroot 

I eat red beets for around 60-90 minutes before working out to take advantage of the increases in blood flow and oxygen. This can better workout performance, especially during cardiovascular-based exercise, and really helps to manage weight. 

Kiwi Fruit 

I chop up 2 kiwi fruits and add them to my fruit salad bowl just before bed. Not only does this allow me to take advantage of the nutrients, but may also improve my mood and overall sleep. 

Where To Get Superfoods?

The superfoods that I have highlighted are easily accessible. You can buy them from the supermarket. The whey protein may not always be available at all supermarkets so you could try a supplement store or online.

Conclusion

All in all, we have chosen 5 superfoods that may promote weight loss and overall health. 

These superfoods include:

• Whey Protein 
• Coffee Beans 
• Montmorency Tart Cherries/Juice 
• Red Beetroot 
• Kiwi Fruit 

Would you add any of them to your diet? 

That’s a wrap; feel free to leave a question or comment below.

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