The superfood diet with 7-day weight loss plan

Superfood, because many people think of exotic things like açai berries or wheatgrass. All quite expensive, not everywhere to get and for the everyday kitchen often not very useful. It's much simpler: After all, "superfood", as defined by the Oxford English Dictionary, means nothing more than a "nutrient-rich food that is particularly conducive to good health and well-being" - and there are plenty of these foods, also in Germany. A list of these superfoods was created by US scientists last year, based on the density of 17 vital nutrients they contain. In first place landed a popular kitchen herb: watercress. We chose ten known and healthy superfoods as weight-loss allies for our ChroniquesDuVasteMonde diet week (at least two are in each recipe). They are easily available, and the exotic chia seeds are now home to many health food stores, even supermarkets. And we only took fruits and vegetables, which is now season! This makes it easy to implement the 7-day plan with delicious meals, from breakfast to dinner. In addition to losing weight, our new favorite diet has a great effect: more energy, a radiant complexion and a strengthened immune system.



How superfoods work - our top ten

  1. Watercress: US Nutritionists have put the spicy-hot watercress at No. 1 Powerhouse Fruits And Vegetables - the list of the healthiest foods. Why? Recent studies show their high level of phytochemicals, which can protect against cancer, and also contains plenty of vitamin K and C, calcium, iron and folic acid. Mustard oil, which has antibiotic and anti-inflammatory effects and promotes digestion, is also found in its leaves and stems. If you often eat watercress, you can protect yourself from viruses and bacteria - and beautify your skin.
  2. onions: In the kitchen, it is highly valued - she came to new honors just in medicine: The onion was elected the medicinal plant of the year 2015. It contains a lot of vitamin C and potassium and acts as a natural antibiotic for inflammation by fighting bacteria. It relieves the pain of insect bites and protects against free radicals. Incidentally, red onions contain twice as many antioxidants as their sisters. They also taste raw - good, because then the effect is greatest.
  3. Mangold: The local trendy vegetables provide a wealth of vitamins: Swiss chard, related to spinach and beets, combines the great ingredients of both vegetables: plenty of provitamin A, a high vitamin C content, vitamins B1, B2 and K, calcium, potassium, Magnesium, iron, phosphorus, folic acid and many phytochemicals. There are red, yellow and green Swiss chard, leaf and stem mangold and baby chard - very, very tender - for salad. Kitchen tip: Chard stalks have a longer cooking time, so first sauté and only after a few minutes to add the small cut leaves.
  4. Papaya: The exotic fruit is native to South and Central America. It is ideal for losing weight, because it contains hardly any carbohydrates (2.4 KH / 100 g) or calories (12 kcal / 100 g), but it is still very full of fiber due to its high fiber content. Papaya also stimulates digestion with the enzyme papain, which should also make the storage of so-called "depot fats" more difficult. The papaya is rich in extraterrestrial nutrients and minerals such as magnesium, iron and calcium as well as vitamins (A, B, C, beta carotene) and enzymes.
  5. almonds: The small power packs are a highly recommended snack, because they contain proteins, healthy fats, vitamins and minerals such as potassium and magnesium and cell-protecting antioxidants. About 40 grams a day according to studies prevent heart disease and constipation. If you take the brown skin with you, you also take antioxidant flavonoids and vitamin E - good for firm skin, strong hair and nails. And: They are lower in calories than thought, because the fat contained in almonds, the body is difficult to recycle. A 30-gram snack serving therefore only contains a slim 129 calories.
  6. Fatty sea fish: Salmon, mackerel, herring and co are the best sources of valuable omega-3 fatty acids. The body needs it for its metabolism, a healthy heart and a strong circulation. In the western industrialized countries, the supply is often insufficient, but studies show that a deficiency can cause depression and aggressiveness.Marine fish also contains a lot of protein and niacin, important for beautiful skin and hair. Incidentally, canned mackerel or tuna are just as rich in omega-3 fatty acids as fresh fish. Do not tip the oil away: the fatty acids go into the oil, so definitely use it.
  7. quinoa: 15 percent protein is in the grain from South America, including all nine vital amino acids. It is low in calories but contains many minerals, such as magnesium, manganese and zinc. Also pleasing: studies have shown that quinoa can lower blood pressure and reduce the risk of cancer. In addition, it acts like an appetite suppressant because it saturates for a long time. Important for allergy sufferers - the grain substitute contains no gluten.
  8. Sweet potatoes: Sweet potatoes have a low glycemic index, which means that the blood sugar rises slowly after consumption, so you do not feel hungry for many hours. The red of the pulp is a sign of carotenoids and anthocyanins - phytochemicals. Sweet potatoes also impress with their high content of fiber as well as antioxidants, vitamins and minerals that keep the intestines healthy, strengthen the immune system, prevent heart attacks - and make the skin look young and fresh.
  9. Chia seeds: In Mexico and Guatemala, the small seeds have been considered a miracle seed since Maya times. In fact, its nutrient density makes it a superfood for the health. The high omega-3 content also improves concentration. While the swelling ability of the grain ensures a regular digestion and detoxifies - perfect for losing weight. However, according to the European Food Safety Authority (EFSA), you should not consume more than 15 grams of chia per day.
  10. Sauerkraut: It is considered old-fashioned and is rarely eaten - too bad! Because sauerkraut contains probiotic lactic acid cultures that get the intestinal flora, arm against bacteria and strengthen the immune system. It is also low in calories and low in fat, rich in fiber and vitamins - and eaten raw the healthiest. If you prefer warm food: cook only briefly (do not cook!), So that the super nutrients are not lost. Our tip: Better not buy a pasteurized herb from the can, which usually contains sugar and often fat, but rather organic fresh food sauerkraut.

Superfoods: Recipes for cooking

Superfood diet: Ideas for the whole day

With our superfood diet, we deliver healthy recipes for breakfast, lunch and dinner, and a seven-day diet plan.



1 of 12

Penne with chard, orange and olives

Light lunch with a Mediterranean touch. Whole wheat pasta is filling for a long time, the oranges provide vitamins. Recipe: Penne with chard, orange and olives

The ChroniquesDuVasteMonde superfood diet with a 7-day weight loss plan

© Thomas Neckermann 2 of 12

Papaya and lentil salad

Red lentils contain "slow" carbohydrates (slow carbs) that keep insulin levels constant - so hunger pangs stay away. To the recipe: Papaya lentil salad

© Thomas Neckermann 3 of 12

Coleslaw with dill salmon

Salmon contains iodine. Good for thyroid and energy metabolism, it promotes weight loss. The recipe: coleslaw with dill salmon





© Thomas Neckermann 4 out of 12

Purple vegetables with mackerel dip

Quark and mackerel - pure protein power that prevents muscle breakdown. Highly recommended as a dinner. Recipe: Purple vegetables with mackerel dip

© Thomas Neckermann 5 out of 12

Tomato cream soup with cheese crumble

With antioxidants that strengthen the immune system. Good fats contribute cheese and almonds. Recipe: Tomato cream soup with cheese crumble

© Thomas Neckermann 6 out of 12

Minestrone with quinoa and egg

Colorful is healthy. This color food for the evening delivers an ingenious nutrient mix. The recipe: minestrone with quinoa and egg

© Thomas Neckermann 7 out of 12

Almond chicken with onions and papaya

Classic low-carb dinner: chicken, rich in iron and easy to digest, low-calorie papaya, onions to strengthen the defense. Recipe: Almond chicken with onions and papaya

© Thomas Neckermann 8 out of 12

Gratinated chicory with quinoa

For lunch or dinner with fiber and vitamin B12. Quinoa brings minerals to the plate. Recipe: Gratinated chicory with quinoa

© Thomas Neckermann 9 out of 12

Salmon and papaya breakfast

Salmon promotes metabolism. Papaya stimulates digestion. The recipe: salmon and papaya breakfast



© Thomas Neckermann 10 out of 12

Chia pudding with fruits

Saturate chia seeds, energy donates the fruit mix. The recipe: Chia pudding with fruits

© Thomas Neckermann 11 of 12

Chocolate fruit salad

Almonds, chocolate, fruits - vitamin kick with bite. Recipe: chocolate fruit salad

© Thomas Neckermann 12 out of 12

Frittata knuckle with turkey ham

Protein and tomatoes - great for losing weight! Recipe: Frittata knuckle with turkey ham

© Thomas Neckermann Look again Low-Fat Recipes: Pasta & Co. for losing weight Healthy Weight Loss Recipes: Over 80 Ideas Eat lightly: Enjoy with a clear conscience

Superfoods: 7-day diet plan for every day

© ChroniquesDuVasteMonde

What you should eat for lunch and dinner, is in this weekly schedule. In the morning you have the choice between four breakfast ideas. Overall, you can get about 1200 calories a day with our recipes. Enough to meet the nutrient needs and yet decrease. Those who do sports can treat themselves to small snacks, such as 30 grams of almonds, an apple, a pear, a papaya. But should you follow the 4? 4? 10 diet rule (see below).

The recipes for the superfood diet and the 7-day diet plan can be found in the photo gallery above.



The ChroniquesDuVasteMonde diet rules for losing weight

With our recipes, you lose weight without starving. That's because of the great nutrient mix.

Rule 1: The timetable 4-4-10 Longer breaks between meals promote the burning of fat: During the day please do not eat anything for at least four hours, even drink latte coffee. Between dinner and breakfast should be about ten hours.

Rule 2: The fatburn kick The note "fatburn kick" in a recipe means that a dish contains extra protein. It is therefore ideal in the evening, because protein saturates long, so go to bed without a growling stomach.

Rule 3: The calorie brake If a recipe carries the "calorie brake" reminder, it contains at least 20 percent fewer carbohydrates than other dishes on the ChroniquesDuVasteMonde superfood diet. The advantage: The body produces less insulin and more fat is burned. In addition, all recipes contain ingredients with low energy density (calories per kilogram), which also helps with weight loss.

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WHAT I EAT IN A DAY For Optimal GUT HEALTH (full day of eating) (March 2024).



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