Superfoods for losing weight and keeping it off

Sardines

Full of satiating protein and heart-healthy omega-3 fatty acids, sardines are low on the food chain and thus less apt to contain heavy metals than their larger kin. Sardines packed in olive oil are tastier than the water-packed kind. The protein and fat work in tandem to fill you up and minimise blood sugar swings, making it easier to stick with your weight-loss programme.

Extra-Virgin Olive Oil

Olive oil is high in monounsaturated fatty acids (MUFAs), which lower LDL (“bad”) cholesterol, raise HDL (“good”) cholesterol and, according to research published in Diabetes Care in 2007, help shrink belly fat—the kind linked to heart disease and type 2 diabetes. Extra-virgin oil is made from the first pressing of the olives. Look for cold pressed oil — it hasn’t been subjected to nutrient-destroying heat.

Avocados

Zaboca, as we call the avocado here in Trinidad and Tobago, is a fruit that acts like a vegetable. It is another source of tummy-reducing MUFAs, as well as oleic acid (which has been shown to lower cholesterol), folate, and vitamin E. Have half an avocado as a snack, add chunks to a tossed salad, or take a few minutes to make guacamole.

Almonds

Almonds (and most other nuts) combine protein, healthy fats, and fibre — a perfect recipe for satiety, so you’re less apt to experience cravings. Eating almonds has also been shown to lower your cholesterol and risk of heart disease. According to a 2003 study in the International Journal of Obesity, overweight people who ate almonds lost more weight than those consuming the same number of calories but no nuts (and therefore less fat). Aim for up to two 1-ounce snacks a day.

Broccoli

This member of the cabbage family, which is known for containing micronutrients that squelch cancer-causing agents, has lots more going for it: Packed with fibre, broccoli is filling, which naturally helps with weight control, it’s low in carbs and calories, and it’s full of vitamins C and A, calcium, potassium, and folic acid. Enjoy it raw or cooked.

Red Bell Peppers

The sweet red bell pepper leaves its unripe green brothers in the dust. A red pepper contains eight times as much vitamin A, almost three times as much vitamin C, and almost four times as many carotenoids —including lycopene, which helps prevent prostate cancer — as a green pepper. Hot and sweet peppers alike contain substances that increase your body’s heat production after consumption, meaning you burn extra calories.