Top Ten Superfoods for Weight Loss
Here is a list of 10 Superfood groups to support a healthy weight loss and management program.
Super Food Groups
Each group is followed by a list of its primary functions in fighting weight gain, and the “STAR” and “Runners Up” foods in it.
- Rich Cold-Water Fish: Anti-inflammatory Omega-3 Fats
TOP CHOICE: Wild Alaskan Salmon
Runners up: Sablefish, Sardines, Anchovies, Herring, North Atlantic Mackerel, Trout, Tuna - Favorite Fruits: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Apples, Grapefruit
Runners up: Berries, Pears, Peaches, Plums, Prunes, Cherries, Oranges - “Back to Mono” Fruits: Fiber, Anti-inflammatory Antioxidants, Anti-inflammatory/Anti-Adiposity Fats, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Avocado
Runners up: Olives, Coconut, Acai - Hot Calorie Burners: Anti-inflammatory Antioxidants, Fiber, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Chili Peppers
Runners up: Cayenne, chili powder - Nuts and Seeds: Fiber, Anti-inflammatory Fats, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Sesame Seeds and Sesame Butter (Tahini)
Runners up: Flaxseed, Walnuts, Cashews, Filberts, Pumpkin seed, Hemp seed
- Low-Fat Probiotic Dairy Foods: Nutriceutical Obesity-Fighters
TOP CHOICE: Low-Fat Yogurt
Runners up: Low-Fat Kefir, Low-Fat Probiotic Milk - Beans (legume family): Fiber, Anti-inflammatory Antioxidants and other Nutriceutical Obesity-Fighters
TOP CHOICES: Chana Dal (AKA Bengal gram dal or chholar dal), Lentils, Chickpeas, Mung Beans, Hummus (chickpea puree)
Runners up: Kidney Beans, Navy Beans, Pinto Beans, Black Beans - Heritage Whole Grains: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICE: Oats
Runners up: Hull-less Barley, Buckwheat - Spicy Sugar-Stabilizers: Anti-inflammatory Antioxidants and other Phytonutrient Obesity-Fighters
TOP CHOICES: Cinnamon, Turmeric
Runners up: Cloves, Fenugreek - Anti-inflammatory Vegetables: Fiber, Anti-inflammatory Antioxidants, and other Phytonutrient Obesity-Fighters
TOP CHOICES: Spinach, Kale, Chard, Collards, Root Vegetable Greens (Turnip, Mustard, Beet)
Runners up: Brussels Sprouts, Broccoli Florets, Broccoli Sprouts, Bell Peppers, Onion-Garlic (Allium) Family, Eggplant, Green or Red Cabbage (red has the higher anti-oxidant potential), Aromatic Culinary Herbs (e.g., parsley, mint, rosemary, thyme, basil, oregano), Lettuces (various types), Wheat and Barley Grasses, Blue-Green Algae and Spirulina
PERFECT!!!! THANKS!!!
Great list! I will use it for my shopping list tonight.
Thanks for the info that will lead me to a new and improved me.
I love fresh, healthy foods, and trying new things. Will definetely go shopping tomorrow. Some I have had,and others I look forward to trying. It feels like such a great indulgence to do something this good for yourself.
Dear Dr.Perricone,i m italian and my breakfast is milk and coffe i don t like to eat fish in the early mornig how can i do?
I, too, would love to eat fish for bkfst, but I became nauseated while cooking it, the fishy odor was just too much early in the morning, and then I couldn’t eat it! What can I do to overcome this “fishiness”? What herbs do you use?
THANK YOU SO FOR THE WONDERFUL LIST. I KNEW OF MANY OF THESE, BUT THIS WILL SO HELP ME MORE WITH MY GROCERY SHOPPING AND MY HEALTH. YOU ARE A GREAT DOCTOR AND I JUST LOVE YOUR SKIN CARE PRODUCTS AND YOUR ADVICE. THANKS FOR CARING ABOUT HOW WE TAKE CARE OF OURSELVES. JEANIE
Why is tuna on the list, it is high in mercury
Go0d job thank you.
Thanks for the info! I have a question.
I wonder why almonds were not included on the Nuts and Seeds list?
Thanks for the information Dr. Perricone, I am constantly learning . . .
This lifestyle change to eating is amazing! I started a little over two weeks ago just eating the recommended foods. Even with a few VERY bad choices on some stressful days I have dropped over 6 pounds! I’m not hungry, I’m eating VERY well, and I didn’t increase my exercise at all. I’m about 20 pounds overweight so it’s not like I’m extremely obese and just dropping “fluff” weight. It’s the real deal! I cut out all the refined sugars and most of the refined breads and I feel SOOOOOOO much better!!! Definitely buy his book because it tells you WHY this is happening to your body so you will continue to make this a permanent change.
Great lists , Dr. Perricone – Please bring us some more healthy tips. Thanks!!!
I love how you list out the foods rather than make us guess what falls in each category. Instead of eat Nuts and Seeds – you list out the ones that are good for us. Makes life a whole lot easier in this busy, busy, hectic world. I don’t have time for guessing games and you simplied my life and I love it.
Thank you so much!
Bonnie M
I lost 255 lbs, easy and with no cravings ever, eating delicious and healthy foods and using information from one of Dr. Perricone’s books.
I have great respect for this man and the information that he brings to us.
Thanks for the list!
I eat most of those foods and you are so right…..they work!!
Always love your emails as they are so inspiring!
I already eat most of these foods on a regular basis, but need to add some more so I lose this extra 10 pounds I have gained during the winter, and try to exercise more. Thanks for the list of foods
Thank you. It would have been very helpful if you would have also included minimal amounts and frequency of consumption to derive the greatest benefit. Otherwise, I am assuming you should select at least 1 item from each group on a daily basis.
thanks, perfect!!! you are my inspiration to be a better me every day…
Thanks for the list. I have your small book & I did not see oranges or grapefruits in it so I am happy to see them here. I wonder what sweetners are OK for us cause I see lots of arguments out there about honey & agave. I really dislike stevia.
Dear Dr Perricone
I love receiving you emails and they are so imformative and so sound. As a medical herbalist studying a post grad in Dermatology you are a brilliant role model. If you do any teaching seminars please let me know – thanks again
Thank you so much. I am 58 and never felt better in my life. I feel like I’m in my twenties! I eat from your list mostly each day.
Thank You!! This could change America!
It seems that Mother was right after all;
food is our best medicine!
Thanks for this crucial list. What about grass-finished meats? I’ve read they’re higher in Omega-3 fats than salmon. Are they too high in calories?
Dr Perricone, Thank you so much for always taking us in the right direction in terms of healthy eating. I must also say that your facial products have changed my glow and my life. Thank You!
Not only are these great foods for weight loss but great foods for anyone/anytime! Thanks, Dr. Perricone!
Kindly let me know that:
is your fisf oil molecullarly distillated
is it Alaskan Salman fish
My wife and I have been on your 28 day diet plan for 16 days. We have followed the plan to the letter but I have only lost 4 pounds. She even gets me up at 5 am everyday to exercise. She has lost about the same. We are getting a little discussed and I am ready for a drink. Any ideals????
I followed Dr. Perricone’s anti-inflammatory diet for only 3 days and my face, body and hair looked fantastic. I was complimented over and over. Check out his website for the diet.
Dear Doctor
Would you please tell me those foods which are good for eyes for preventing to become age, catoracts etc.
Dr. Perricone, I was gald to see your Top Ten Superfoods for Weight Loss in print. I e-mail it to my family and friends. So they would know it comes from you and not me . I Thank You so very much for being devoted to the skin care and health of the world. Your products is the best that i have had.
I am trying to have all the above suggestions at least 2, 3 times a week! I always bring apples and nuts at work everyday , it’s good when u feel peckish, it works!
Hello Dr. Perricone:
First of all, I absolutely love your skin tx products and they all have made such a huge difference for the way my skin looks and feels now, and I thank you for that. My question for you is; my body feels much better and healthier when I don’t eat any meat including fish/salmon even thought I like Salmon. Any comments for those of us who don’t eat meat?
If apples and grapefruit are in the best fruit category, why is melon often recommended by you? Also, aren’t berries considered the highest in antioxidants? (raspberries, blueberries, etc…)
Thanks so much for the info!
thanks, needed a update now i have all the info.
thanks for this Dr. your advice proves all the time. they have rejuvination effect. i love all your products and teachings they became the rule for my lifestyle.
uyanga.
This is a great reminder of what to include in your diet. I often Blog about this subject on Our Blog. I will have to pass on the great list to my readers as well.
I am 80 years young, drive 400 to 600 miles all alone or take someone
with me. I do anything that I did.,
when I was 50, feel great with lots
of energy. I am very thankful for
all my blessings, I have five children, l5 grandchildren, and my
10 great grandchild is on the way, and I am able to go Disney with them or whatever I want. I eat all fruits and vegetables, lots of nuts, lot so wild fish,
just love like, Thanks to you
much, Rae
I love fresh spinach, but it doesn’t like me! Any suggestions as to how to combat the digestion problems spinach creates? (I already take the probiotic Align.) Also, why didn’t sunflower seeds make the “10 superfood” list?
Super information!
It all makes sense, thank you so much for To reduce the inflammation in our bodies is key not to just beauty and health, but preventative against diseases like cancer. Thank you so much. Love your skin care products as well.
Is coconut not high colesterol food?
Does Cream of Wheat fit into any of these categories?
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