So, you’ve decided to shed a few kilos - well done! The decision to commit yourself to the betterment of your body through losing some extra weight is an important first step! It can be hard to break from our habits and begin to workout - even if you’ve attended a gym before.

But did you know half the battle is in your diet? Today we’ll be discussing superfoods for weight loss that will help you on your fitness journey. Before we begin, it is important to cover:

What Are Superfoods?

The term superfood is thrown about a lot in the advertising of new supplements and by food companies, but what exactly is a superfood?

A superfood isn’t an official way to categorise a food, like the terms carbohydrate, dairy products, and so on. The term began being used by marketers to draw attention to nutrient-rich foods that are excellent for your bodily health and wellbeing. It is generally considered that a superfood provides a diverse range of nutrients, vitamins, and minerals that make them a great addition to any kind of diet.

With this in mind, you should always research the food or supplement in question if it is being called a superfood - it is only a marketing term!

It is important to note that industry professionals and experts, such as dietitians, scientists and nutritionists, don’t commonly use the term.

Why Should I Include Superfoods In My Diet?

When it comes to your diet, superfoods are a great way to get what your body needs without needing to eat a large quantity of different types of foods. This makes them an excellent choice for those wanting to carry nutritious snacks with them for their workout sessions, or for those wanting to cut calories while still getting the essential nutrients, vitamins, and minerals the body needs to stay healthy.

Most superfoods are ideal for adding as a side to a main food for a meal, or are great to add into salads, smoothies, or to eat raw as a snack.

Before including any superfoods in your diet, it is vital to screen them for allergens that could impact you, and assess how they will impact your overall diet.

Always consult with a dietitian or nutritionist when making changes to your diet! Be safe when altering what you eat.

The most important thing you should work on is a healthy, balanced diet.

List of Superfoods

Below is a list of superfoods to consider adding to your diet, along with the main vitamins, nutrients, and minerals they contain:

• Kale (mainly contains; vitamins A, B6, K, C, folate, fibre, carotenoids, manganese)

• Swiss Chard (mainly contains; alpha and beta carotene, zeaxanthin, choline, lutein, vitamin A and vitamin C)

• Collard Greens (mainly contains; iron, magnesium, phosphorus, potassium, zinc, vitamin C, folate, vitamin A, E & K)

• Spinach (mainly contains; vitamins A, K, and C, folate, iron, potassium. Spinach is also a great source of protein)

• Raspberry (mainly contains; vitamin C, manganese, B vitamins, omega-3 fatty acids, potassium)

• Blueberry (mainly contains; calcium, iron, phosphorus, magnesium, zinc, vitamin K & C, E, B6, manganese, copper. They also contain a host of antioxidants such as anthocyanins.)

• Cranberry (mainly contains; vitamin C, A, K, & E, calcium, potassium, manganese, copper. They also contain antioxidants such as Quercetin)

• Strawberry (mainly contains; magnesium, calcium, phosphorus, folate, potassium, manganese, vitamin K)

• Green tea, unsweetened (mainly contains; catechins which are a type of phenolic compound. These are great as a source of antioxidants)

• Egg (mainly contains; vitamin A, B2, B12, & D, as well as selenium, iodine, folate, pantothenic acid, choline, & folate)

• Lentils (mainly contains; calcium, iron, potassium & folate)

• Soy bean (mainly contains; Molybdenum, folate, vitamin K1, copper, manganese, thiamine, phosphorus, saponins, phytic acid, isoflavones)

• Peanuts (mainly contains; biotin, copper, folate, niacin, manganese vitamin E, phosphorus, magnesium, thiamine)

• Peas (mainly contains; vitamins C, E, A, B, zinc, catechin, epicatechin, Caffeic acid, Ferulic acid, pisumsaponins I & II, pisumsaponins A & B)

• Almonds (mainly contains; calcium, iron, magnesium, phosphorus, potassium, zinc, copper, manganese, folate, selenium, vitamin E)

• Sunflower seeds (mainly contains; vitamins E, B6, niacin, folate, pantothenic acid, iron, magnesium, zinc, copper, manganese, selenium)

• Pumpkin seeds (mainly contains; phosphorus, magnesium, iron, potassium, copper)

• Seaweed (mainly contains; fibre, Iodine, Potassium, Iron, Magnesium, sodium, Phytochemicals, Polysaccharides, Polyunsaturated essential fatty acids. Different types of seaweed will have different contents, so be sure to research appropriately before you include seaweed in your diet) 

• Chia seeds (mainly contains; manganese, phosphorus, copper, selenium, iron, magnesium, calcium)

• Garlic (mainly contains; manganese, vitamins C & B6, selenium)

• Ginger (mainly contains; phenolic compounds such as gingerols, shogaols, paradols)

• Turmeric (mainly contains; calcium, curcumin, phosphorus, potassium, iron, thiamine, riboflavin, niacin, ascorbic acid)

• Salmon (mainly contains; vitamin B12 & B6, selenium, niacin, panthothenic acid, phosphorus, thiamine. It is also a great source of omega-3 fatty acids)

• Avocado (mainly contains; folate, riboflavin, niacin, vitamins B5, K, E, B6, A and C, copper, potassium, magnesium, zinc, choline)

• Sweet Potato (mainly contains; Vitamin A, C, B6, B5, E, potassium, anthocyanins, chlorogenic acid, beta carotene)

• Mushrooms (mainly contains; copper, iron, potassium, phosphorus, niacin, vitamin B5, vitamin A. Their contents depends on the type of mushroom, so be sure to do more in depth research)

• Potatoes (mainly contains; Vitamins C and B6, calcium, iron, potassium, folate, magnesium. Potatoes also contain all of the essential amino acids your body needs) 

It is important to note that this is not an exhaustive list of foods that are widely considered superfoods, so it is important to use this list as a starting point for further research!

It is also worth noting that other important contents of a food consumption may have been left off this list, such as fat, fibre, salt and carbohydrate content, as this list has a focus on detailing the vitamins and minerals in foods for ease of reading. Always be sure to research food thoroughly before including it in your diet.

What superfoods should I consider for losing weight?

We want to stress that what you should eat is a very personal decision and that you’ll need to take your own circumstances and any health conditions into consideration before changing your diet. Always talk to a doctor or dietitian before changing your diet.

Regarding losing a few kilos, some great superfoods to consider are:

• Green tea

• Peanuts & Almonds

• Eggs

• Potatoes

• Kale and leafy greens on the above list

Depending on how these foods are prepared will also impact if they’ll help you lose weight. For example, a deep fried potato fritter is not going to help you shed a few kilos when compared to a boiled or mashed fresh potato.

Lose Weight With Village Gym

While your diet is a vital part of getting healthier and losing weight, staying dedicated to working out every week is how you’ll burn calories to reach your weight goal. 

At Village Gym we have everything you could need to get started on your fitness journey. Our local gyms up and down the nation are equipped with state-of-the-art equipment to ensure you can work all your muscle groups and crush your cardio with ease.

You may also want to take a look at our range of fitness classes. We have everything from pilates to yoga!

Whatever you need and wherever your fitness journey takes you - our personal trainers and our facilities are at your disposal. Join now!

FAQs About Superfoods

What are 5 superfoods that burn fat?

Some great superfoods to consider for losing weight are green tea, a variety of nuts, legumes (such as beans and lentils), grapefruit, and potatoes (depending on how they are cooked).

What food to eat every day?

While we recommend taking dietary advice from a trained expert, such as a dietitian or nutritionist, lean proteins, vegetables and nuts are all food groups you should aim to eat every day to contribute to a balanced diet.

Can I eat eggs every day?

If you don’t have any underlying health conditions that prohibit you, such as cardiovascular dieseases or high cholesterol, then yes, eggs are ok to eat every day. However, you should always consult with a trained and professional dietitian or doctor.