SUPER Weightloss Foods You Should Know About.

Many foods, deemed as "fattening" in the past have now actually been proven to be just the opposite. SUPER foods even? Nutrients in the foods listed below have been proven to promote weightloss and retain muscle. Some of these will surprise you.

Steak
Beef may have a bit of a bad rep, but eating lean cuts may help you shed pounds. In a study published in The American Journal of Clinical Nutrition, women on a diet that included red meat lost more weight than those eating equal calories but less beef. The protein in steak helps you retain muscle mass during weight loss.

Eggs
Yes, yolks and all. They won't harm your heart and they help you trim inches. Eggs are an excellent source of protein and very filling, so you will actually eat less later in the day.

Kale
One raw chopped cup contains 34 calories and about 1.3 grams of fiber, as well as a good portion of iron and calcium. Spinach, is a milder-tasting option, with basically the same effect.

Oats
Unlike many other carbohydrates, oats, even instant, digest slowly, so they have little impact on your blood sugar. All oats are healthful, but the cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams of fiber per serving.

Lentils
Lentils are a proven belly flattener. They're high in protein and soluble fiber, two nutrients that stabilize blood sugar levels. Eating them helps prevent insulin spikes that cause your body to create excess fat, especially in the ab area.

Goji berries
These berries have a hunger-curbing edge over other fruits: 18 amino acids, which make them an excellent source of protein. They also have more beta-carotene than carrots. Only 35 calories per tablespoon.

Wild salmon
Good fish fats keep your heart healthy and shrink your waist, too. Omega-3 fatty acids improve insulin sensitivity, which helps build muscle and decrease fat. We all know by now, if you've been paying attention... the more muscle you have, the more calories you burn.

Apples
An apple a day can keep weight gain at bay, says a study from Penn State University at University Park. Apples are high in fiber, 4 to 5 grams each, which makes them filling. Plus, the antioxidants in apples may help prevent metabolic syndrome, a condition marked by excess belly fat or an "apple shape."

Buckwheat pasta
Buckwheat is high in fiber and, unlike most carbs, contains protein.

Blueberries
All berries are good for you, but the blue ones have the highest antioxidant level of all commonly eaten fruit, according to research from the USDA. They also have 3.6 grams of fiber per cup.

Almond butter
Adding this may lower bread's glycemic index (the measure of a food's effect on blood sugar). A study from the University of Toronto found that people who ate almonds with white bread didn't experience the same blood sugar surges as those who ate the slice only.

Pomegranates
The juice gets all the hype but pomegranate seeds deserve attention too. In addition to being loaded with folate and disease-fighting antioxidants, they're low in calories and high in fiber, so they satisfy your sweet tooth without blowing your diet.

Cayenne Peppers
Another reason to spice up your meals, you'll speed up your metabolism. A compound in chilli peppers called capsaicin has a thermogenic effect, meaning it causes the body to burn extra calories for up to 20 minutes after you eat them. Do a google search on "cayenne pepper benefits" and I promise you'll be supplementing your diet with this today!

Yogurt
Dietitians often refer to plain yogurt as "the perfect food". With its trifecta of carbs, protein and fat, it wards off hunger by keeping blood sugar levels steady. In a study from the University of Tennessee at Knoxville, people on a low-calorie diet that included yogurt lost 61 percent more fat overall and 81 percent more belly fat than those on a similar plan but without yogurt. Makes one want some yogurt, right?

Sardines
I know, it's an aquired taste but they are high in protein and omega-3s, and help the body maintain muscle. They're also low in mercury and high in calcium, making them a good choice for pregnant women. If the flavor is just more than you can take, try soaking them in milk for about an hour, it will remove the fishy after taste.

Parmesan
Ditch the plastic-tasting lowfat cheese and pick up the good stuff. A study in The American Journal of Clinical Nutrition finds that women especially, who had only one serving of whole milk or cheese daily were less likely to gain weight over time. Lowfat-dairy consumers did not experience the same benefit, in case you wandered. Whole dairy foods have more conjugated linoleic acid, CLA, which helps your body burn fat more efficiantly.

Avocado
This food has heart-healthy monounsaturated fat (the good fat) and it helps give you that full feeling.

Olive oil
Like avocados, olive oil has healthy fat that tames your appetite. It's also been proven to have anti-inflammatory properties. Chronic inflammation in the body has been linked to metabolic syndrome.