Spring Weight Loss SuperFoods
Artichokes
Artichokes are in season: from September through December in Australia.
How can they help you lose weight?
Artichokes contain inulin, a type of fibre which acts as a prebiotic. Basically a food source for your probiotic gut bacteria. Thereby promoting gut health and digestion. Some studies have also found that the consumption of artich0kes may also help lower your blood sugar levels, meaning you’re less likely to feel as hungry. (And thus less prone to eat due to fluctuations in your insulin levels.) In addition to that, artichokes are also very low in calories. One medium artichoke contains only 60 calories and around 4 grams of protein, which is significantly higher in protein than most vegetables.
Asparagus
Asparagus is super-dooper low in calories. In fact a half cup serving is only 20 calories. But it packs a hefty nutritional punch. It’s rich in fibre, folate, vitamin E, vitamin C, vitamin A and one serving contains over half your daily recommended intake of vitamin K. It’s also rich in disease-fighting antioxidants and the flavanoid quercetin, which has been linked to reduced cancer risk. Phew!
Asparagus is in season: from September to April in Australia.
How can it help you lose weight?
Asparagus is rich in dietary fibre, which helps you to feel full and supports your digestive health. High fibre foods have been linked to lower body weight in several studies. On top of being exceptionally low in calories, asparagus is also more than 90% water. Research suggests that consuming foods with a high water content and low energy density can assist with weight loss.
Cauliflower
Ok, so you kinda already know how much we love cauliflower. Cauliflower rice, cauliflower pizza, cauliflower toast, mashed cauliflower… Is there anything this clever veggie can’t do? Cauliflower has become a keto and low-cal go-to. Mainly because of its low carbohydrate, low calorie, highly nutritious profile. One cup of cauliflower contains only 25 calories, and is rich in vitamin K, folate, B6, potassium and contains more than three-quarters of your daily recommended intake of vitamin C. Cauliflower also packs a fibre-riffic punch.
Cauliflower is in season: from September in Australia.
How can it help you lose weight?
It’s rich in dietary fibre, which can help you to feel fuller for longer. Fibre has been known to reduce overall calorie intake and assist with weight loss. Dietary fibre also slows digestion, which can help to reduce the number of calories you consume throughout the day. On top of that, cauliflower is also more than 90% water. The consumption of foods high in water has been associated in studies with weight loss.
Mushrooms
Mushrooms are in season: from September in Australia.
How can they help you lose weight?
Mushrooms are low in calories, high in protein and full of dietary fibre. These are all factors that have been known to assist with weight loss. Mushrooms are also completely fat-free, cholesterol-free and low in sodium. A recent study compared a diet high in red meat to a diet that supplemented mushrooms. And it found that mushrooms were positively associated with weight loss. So if you’re able to swap a red meat meal for a mushroom meal every now and then, you’re likely to see benefits on the scale as well as in your health.
Spinach
Yep, there’s a reason it was Popeye’s favourite. This multi-tasking dark leafy green is very low in calories. And loaded with vitamins and minerals. Just 1oo grams of spinach (that’s a mere 23 calories for those counting) contains nearly 3 grams of protein. The same cup also contains 2.5 grams of fibre and more than 50% of your daily recommended intake of vitamin A. It’s also rich in vitamins B1, B2, B3, B6 and B9, manganese, vitamin C and has more than 4 times the RDI of vitamin K.
Spinach is in season: from September through January in Australia.
How can it help you lose weight?
Spinach is high in fibre, specifically insoluble fibre, which helps to support healthy digestion. The high fibre content will also keep you feeling fuller for longer, and may help to lessen cravings for less nutritious foods. The protein content of spinach contributes to satiety, or feelings of fullness too. Some research suggests that foods rich in fibre and protein can help contribute to weight loss because they help you feel more satisfied and less hungry.
Bananas
Bananas are one of the world’s most popular fruits. They’re relatively high in fibre and low in fat. One medium sized banana equals about 105 calories, meaning they’re a good choice for those on a calorie controlled diet. They’re high in vitamin B6, and also contain vitamin C, copper and manganese.
Bananas are in season: from September in Australia.
How do they help you lose weight?
Blueberries
Blueberries are a SuperStaffer fave, in fact, we wrote a whole blog post about how great they are. Just 84 calories for a punnet, they’re rich in vitamins C, K and manganese. They’re also high in fibre and are one of the world’s richest known sources of antioxidants. Yep, above even the fancy pants acai berry. One particular type of antioxidants f0und in blueberries is called anthocyanins, and they’re believed to be responsible for a whole range of beneficial health effects from reduced blood pressure to anti-diabetes properties.
Blueberries are in season: from December in Australia.
How can they help me lose weight?
Well, firstly, they’re incredibly low in calories. Studies have also shown that consumption of foods which have a high water content (blueberries are 85% water) is associated with reductions in body weight. Studies have also found that blueberries can help to reduce muscle damage after strenuous exercise, meaning you can’t use the old “it was leg day yesterday” excuse for not getting up from your desk at lunch time. Blueberries have also been shown to have beneficial effects on blood sugar and glucose metabolism. Translation? Blueberries can help to mediate those weird blood sugar spikes you sometimes get after a particularly carb or sugar-heavy meal.
Grapefruit
Remember back in the eighties how people used to eat a whole grapefruit for breakfast when they were “trying to be healthy”? So, it turns out they weren’t completely off their rockers. Grapefruit is super-dooper low in calories, in fact, it’s one of the lowest calorie fruits there is. One medium grapefruit is only 52 calories and it’s jam-packed with nutrition. One grapefruit contains over 60% of your RDI of vitamin C, more than a quarter of your recommended daily intake of vitamin A, and it’s also rich in antioxidants.
Grapefruit is in season: from September in Australia.
Supercharge your Spring Weight Loss
But you know, weight loss isn’t just about what you eat. It’s also about when you eat. Intermittent fasting can be far easier than calorie restriction when it comes to losing weight. Which is part of the reason why it’s now the number one dietary pattern followed in the USA. SuperFastDiet offers three different intermittent fasting methods, which are all equally effective. Simply choose the one that fits into your lifestyle the best, and watch the kilos drop away. If you’ve tried everything else before and want to kickstart your spring weight loss, then this could be the answer.
What’s your favourite thing about spring? Let us know in the comments.