The 10 Foods You Need to Lose Weight in 2015

The journey of losing weight starts in your kitchen, and the New Year is a great time to remove all refined, sugary packaged foods from your pantry and fridge. Refined foods are highly processed and have been stripped of their nutrient content and fiber. But wholesome foods like vegetables and fruits, whole grains, beans and other legumes, and healthy fats such as avocadoes, nuts and seeds, and olive oil are packed with essential nutrients and antioxidants that are beneficial for optimal health and weight loss. However, there are some foods that offer exceptional nutritional value. Check out my list of top power foods.

Almonds

Packed with nutty flavor and a hearty crunch, almonds are also a great source of monounsaturated fats, which have been shown to help reduce your heart disease risk by lowering your LDL cholesterol levels (the bad stuff). Moreover, research suggests that people who eat about a handful of almonds a day tend to have healthier body weight and live longer than people who don't.

Beans

From chickpeas and lentils to soybeans and peanuts, beans make a colorful and fiber-rich addition to your soups and salads; they're also a good base for spreads, salsas, and dips. Best of all, beans are rich in manganese, folate, potassium, magnesium, and iron, and have more protein than any other vegetable, which makes it ideal for vegetarians. The filling fiber and complex carbohydrates in beans also help keep blood-sugar levels stabilized, keeping hunger and cravings at bay.

Bell Peppers

You get a nutritional bang for a small buck with sweet bell peppers. Only about 35 calories each, bell peppers impart a wealth of nutrients, including vitamins A, B6, and C and folic acid, which helps lower levels of the heart disease-related protein called homocysteine. Prepare a comforting confetti pasta dish made with chopped bell peppers, whole-wheat pasta, low-fat cheese, and a tomato- or extra-virgin olive oil-based sauce.

Blueberries

Blueberries may be small but they pack big benefits. The powerful antioxidants in blueberries called anthocyanins, which are responsible for their gorgeous royal blue color, have been shown to help reduce your risk of certain types of cancer, vision loss, and heart disease. Moreover, they are rich in waist-friendly fiber to help curb hunger. Enjoy whole-wheat blueberry pancakes for breakfast, and get double dose of their antioxidant power by cooking some in a saucepan to prepare a naturally sweet and guilt-free syrup.

Broccoli

Mom told you to finish the broccoli off your plate for a good reason! A half cup of these vogue vegetables gives you the same amount of vitamin C as an orange. The added bonus is that broccoli offers a wealth of the phytonutrient sulforophane, which helps clear potential carcionogenic toxins and inhibits tumor growth. Glorify this green by baking them into a quiche or tossing them in a salad.

Citrus

Their vibrant colors and bursts of sweet and tart flavors make citrus fruits one of the most popular fruits around the world. Studies show that the vitamin C found in oranges and other citrus fruits can help boost the immune system and decrease the risk associated with cardiovascular disease, cancer, and stroke. But vitamin C is just part of the story, citrus fruits also have plenty of potassium, which helps regulate blood pressure and boosts heart health. Grapefruit, in particular, has been shown to aid weight loss, keeping blood sugar levels stable. Citrus fruits add a natural sweetness to salads and can be used to prepare a flavorful vinaigrette. Use their rind to add zest to your dishes.

Grapes

Greeks and Romans considered these black pearls of fruit as gifts from the gods. A base for wine, grapes are packed with heart-protective antioxidants. Moreover, grapes help improve blood pressure and circulation in the body, as well as help boost your immune system. Enjoy grapes with some low-fat cottage cheese or use them to prepare a fruit salad.

Olive Oil

Not all fats are created equal. In fact, olive oil is a great source of healthy monounsaturated fat, which helps lower levels of "bad "LDL cholesterol as well as blood fats called triglycerides. I recommend using extra-virgin olive oil to enhance the flavor of your meals; it is rich in antioxidants and has been shown to help prevent obesity, metabolic syndrome, and type 2 diabetes. Use extra-virgin olive oil to prepare a delicious homemade salad dressing or vinaigrette. Or, substitute extra-virgin olive oil for butter when enjoying whole-wheat bread.

Whole Grains

From brown rice to quinoa, buckwheat, and hulled barley, whole grains are essential to a healthy diet. Unlike refined grains, whole grains deliver slimming and filling fiber, which helps absorb bad cholesterol and lower blood-fat levels. Enjoy a bowl of steel-cut oatmeal for breakfast with fresh blueberries, or pair a lean-protein main dish with a quinoa side salad.