The top 10 superfoods to stop cravings

By Imogen Blake

Swap oil for coconut oil, which your body will use as instant fuel rather than storing it as far, says Lily. Photo / 123RF
Swap oil for coconut oil, which your body will use as instant fuel rather than storing it as far, says Lily. Photo / 123RF

Anyone's who's ever tried to diet will know it's a constant struggle not to give in and just have a Mars Bar.

But nutritionists claim that by eating certain superfoods, you can battle these urges and successfully lose weight.

FEMAIL asked two London-based weight loss experts for their top 10 superhealthy suppers that will fill you up - and help you shed the pounds.

1. SALMON

Salmon also has the great benefit of being a lean source of protein. Photo / Nick Reed
Salmon also has the great benefit of being a lean source of protein. Photo / Nick Reed

Eating salmon will make you feel fuller for longer, making you less likely to snack in between meals, says Superfood UK nutritionist Shona Wilkinson.

"Salmon is a great superfood to help with weight management. It's an oily fish and is packed full of omega-3 essential fatty acids," she explains.

"Studies link weight loss to omega 3 fatty acids as the oils from the oily fish, such as salmon, appear to enhance weight loss by increasing fat metabolism.

"Salmon also has the great benefit of being a lean source of protein. The protein content will help with your appetite by making you feel fuller for longer."

2. QUINOA

Quinoa Salad with toasted Pita. Photo / Getty Images.
Quinoa Salad with toasted Pita. Photo / Getty Images.

Quinoa helps combat cravings for sugar, according to London-based nutritionist Lily Soutter.

"This gluten-free carbohydrate is packed full of protein." she says.

"When protein is combined with a carbohydrate, it slows the rate at which the sugar from the carbohydrate enters the blood stream.

"This is great for balancing blood sugar, reducing cravings for sugary 'quick fixes', and keeping us satiated. All of which are essential for weight loss."

3. BROCCOLI

Broccoli is not only low in calories, it contains naturally-occurring chemicals which have an ability to break down fats in the body, according to Shona. Photo / Aucklander
Broccoli is not only low in calories, it contains naturally-occurring chemicals which have an ability to break down fats in the body, according to Shona. Photo / Aucklander

Broccoli is not only low in calories, it contains naturally-occurring chemicals which have an ability to break down fats in the body, according to Shona.

"Broccoli is a great choice to help with weight loss mainly because it is so low in calories. It's also high in fibre and water - this helps create bulk without the calories.

"The fibre helps make you feel full and also slows down digestion, which is a great way to help you to stop snacking.

"If that's not enough, broccoli also contains several micronutrients. These are known to help support weight loss.

"One of the main ones is chromium which helps balance your blood sugar levels and prevent those pangs of hunger.

"Broccoli also contains phytochemicals, which have the ability to help breakdown fats. Eat plenty of broccoli every day!"

4. COCONUT OIL

Swap oil for coconut oil, which your body will use as instant fuel rather than storing it as far, says Lily. Photo / 123RF
Swap oil for coconut oil, which your body will use as instant fuel rather than storing it as far, says Lily. Photo / 123RF

Swap oil for coconut oil, which your body will use as instant fuel rather than storing it as far, says Lily.

"Coconut oil is made up of unique fats called medium chain triglycerides, which have been shown to boost metabolism.

"They are utilised by the body as an instant source of fuel in favour of being stored as fat.

"These are two great reasons to eat more fat to lose fat. And coconut oil can be used within cooking or even topically as an anti-bacterial, anti-viral or as an anti-fungal agent."

5. EDAMAME BEANS

Edamame beans are a great everyday snack when you're trying to lose weight, according to Shona. Photo / Chris Gorman
Edamame beans are a great everyday snack when you're trying to lose weight, according to Shona. Photo / Chris Gorman

They're a staple of Japanese cuisine, but edamame beans are a great everyday snack too, according to Shona.

"Edamame Beans are great to snack on or add to soups, salads and casseroles as they are high in fibre, which will help make you feel full and assist in preventing overeating and snacking.

"They are a great way of keeping your appetite under control. They have the added benefit of being high in protein, which will also help keep you fuller for longer."

6. GRAPEFRUIT

Grapefruit is another superfood which will help with weight loss, says Lily. Photo / 123RF
Grapefruit is another superfood which will help with weight loss, says Lily. Photo / 123RF

Grapefruit is another superfood which will help with weight loss, says Lily.

"Grapefruit is a wonderful superfood to help shift those extra few pounds.

"It's been shown to curb appetite as well as lower the output of the fat storage hormone, insulin, which can result in weight loss."

7. CHILLIES

Fiery chillies could speed up your metabolism, making it easier to lose weight, according to Shona. Photo / Duncan Brown
Fiery chillies could speed up your metabolism, making it easier to lose weight, according to Shona. Photo / Duncan Brown

Fiery chillies could speed up your metabolism, making it easier to lose weight, according to Shona.

"Chillies help with weight loss due to their content of a compound called capsaicin.

"One of the benefits to capsaicin is that it helps convert food into energy, which helps speed up abdominal fat loss. They are thought to help speed up metabolism, so eat up those hot chillis."

8. RASPBERRIES

Raspberries are Lily's fruit of choice for weight loss as they are low in sugar. Photo / Supplied
Raspberries are Lily's fruit of choice for weight loss as they are low in sugar. Photo / Supplied

Raspberries are Lily's fruit of choice for weight loss as they are low in sugar.

She says: "Raspberries are extremely low in sugar, but are still super tasty.

"Sugar stimulates the output of our fat storage hormone insulin, therefore the low sugar content of raspberries makes them the perfect choice for weight loss."

9. AVOCADOS

They may be fatty, but the good fats in avocados will help keep you feeling fuller for longer and stave off cravings, according to Shona. Photo / Doug Sherring
They may be fatty, but the good fats in avocados will help keep you feeling fuller for longer and stave off cravings, according to Shona. Photo / Doug Sherring

They may be fatty, but the good fats in avocados will help keep you feeling fuller for longer and stave off cravings, according to Shona.

"Avocados were once avoided because people thought they were fattening - we now know differently.

"Avocados are a great source of fat - and the healthy monounsaturated fats help to satisfy hunger.

"They also contain an amino acid called L-carnitine, which is used by the body when metabolising fat.

"They can make you feel satisfied and reduce your desire to eat. Having half an avocado a day is a great-tasting way to help with your weight management."

10. ALMONDS

They may be high in calories, but Lily points to scientific studies which show that almonds may help us to lose weight. Photo / Dean Purcell
They may be high in calories, but Lily points to scientific studies which show that almonds may help us to lose weight. Photo / Dean Purcell

They may be high in calories, but Lily points to scientific studies which show that almonds may help us to lose weight.

She says: "Almonds are often avoided due to their high calorie content, however numerous studies have shown that they can actually help us to lose weight.

"Those who consume a handful of almonds a day, tend to lose more weight in comparison to those who have none.

"Their high protein and healthy fat content are responsible for keeping us fuller for longer, leading to a lower overall calorie consumption throughout the day."

- Daily Mail

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