Food & Recipes

Tools & Resources

This article is from the WebMD Feature Archive

Font Size

Keeping-It-Off Superfoods

9 foods that can help keep the extra weight away

By Elaine Magee, MPH, RD
WebMD Feature

Reviewed by Brunilda Nazario, MD

Are there really certain foods that can help you lose weight and keep it off? We're not talking about any so-called miracle food that "melts the fat" (does the cabbage soup diet ring any bells?). These are foods that really can help you lose or maintain weight, either by helping you to eat less or to burn more calories -- or, in some cases, maybe even helping to decrease your body fat.

Experts say there are two basic categories of foods that can be considered "keeping it off superfoods" because they fill your tummy without piling on the calories: fruits and vegetables. For example, two whole cups of steamed broccoli packs a measly 87 calories. Or how about two cups of strawberry slices? They'll add only 99 calories. Even a denser vegetable, steamed carrots, has only 140 calories per two cups. And two cups of a denser fruit, apple slices? That's only 130 calories.

Recommended Related to Food and Recipes

What's Really in Your Food

By Jessica DeCostoleThe foods on supermarket shelves have more health information on their labels than ever before — but that has only made it more confusing to figure out what to buy. Read on to learn which nutritional claims you can trust and which are pure hype. With all of the health promises made on food packaging today ("100% natural!" "0 grams trans fat!"), you'd think it'd be easier than ever to eat right. But scan grocery store shelves to figure out what to buy, and you're bound to...

Read the What's Really in Your Food article > >

If fruits and vegetables are the "keeping-it-off superfood groups," fiber may well be the "keeping-it-off supernutrient." (Incidentally, the two-cup servings of fruits and vegetables mentioned above all contribute from 5 to 9 grams of fiber.)

Protein is another supernutrient. It's becoming more scientifically accepted that protein may help to curb appetite. But whether we need more than 0.4 grams per pound of body weight is still up for debate among many researchers.

"Eating enough protein-rich foods of low energy density [calories per portion] is a good strategy for increasing satiety, especially if you are trying to lose weight," says Barbara Rolls, PhD, a researcher at Penn State University and author of the book The Volumetrics Eating Plan.

Protein can slightly boost metabolism, Rolls says. But, she explains, eating more calories than your body needs -- even in the form of protein -- will promote weight gain, not loss.

Before we get to the list of "keeping it off" superfoods, let's make sure we keep things in perspective. At the end of the day, weight loss is still about burning more calories than you take in. The advantage to these foods is that they may help you do just that -- if you eat them instead of some higher-calorie choices.

9 'Keeping It Off' Superfoods

1. Green Tea

Go out of your way to indulge in a tall glass of iced green tea or a mug of hot green tea when you get the chance. Here's why: In a recent study, volunteers who drank a bottle of tea (fortified with green tea extract) every day for three months lost more body fat than another group who drank a bottle of regular oolong tea. Except for the different teas, their overall diets were similar. Researchers suspect that the catechins (helpful phytochemicals) in green tea may trigger weight loss by stimulating the body to burn calories and mildly decrease body fat.