The Ultimate Guide to Weight Loss Foods
The search for the best weight
loss foods can be quite a difficult task. With so
many options in the market, people are often left confused and unmotivated.
Obesity has seen a rampant spike in the
last decade. With easy access to processed foods and an unhealthy lifestyle,
gaining unhealthy amounts of weight seems easier than ever. Obesity brings with
it a long list of health complications. Long-term obesity can lead to the
development of several health issues like diabetes and heart disease.
Switching to a healthy diet can work
wonders for your health. Choosing to eat home-made, fresh and unprocessed food
items can play a big role in averting chronic diseases.
Table of Contents
- Weight Loss Foods
- Foods to Avoid for Weight Loss
- Diet plan for weight loss
- Summary
- Frequently Asked Questions(FAQs)
Weight Loss Foods
Eating right has a key role to play in one’s weight loss
aspirations. It is important to consume foods that are low on calories and rich
in nutrients in order to achieve your goals. The following weight loss foods
can help in better weight management and reduced obesity.
1. Eggs
Eggs have gained a reputation for being one of the healthiest
diet foods for weight loss. Eggs contain a high amount of healthy protein and
fats. Although they were notorious for increasing cholesterol, it has been
proven that the correct amount of eggs in the diet promotes weight loss. Having
eggs for breakfast also leaves you feeling more satisfied, thus helping avoid
overeating.
2. Green-leafy vegetables
Leafy vegetables like spinach, drumstick leaves, fenugreek and
mustard leaves are incredibly efficient in promoting weight loss. Being low in
calories and high in fiber, these foods provide a feeling of fullness. They are
packed with antioxidants and essential minerals which are very healthy in the
long run. There are numerous ways to cook these vegetables for weight loss.
3. Chicken Breast
Although meat is high in calories, chicken breast is packed with
healthy protein and fats. It is one of the best foods for weight loss. As it is
a slice of lean meat, it can help you cut out the need for excess carbohydrates
in your food. Increased protein intake helps promote weight loss in an
efficient manner.
4. Fish
Fish, when cooked correctly, can be an extremely efficient food
to eat for weight loss. It is high in omega-3 fatty acids and is packed with
protein and healthy nutrients. Fish can be cooked in a number of ways and is an
ideal lean protein to consume for weight loss. It can also provide good amounts
of iodine.
5. Cruciferous vegetables
Cruciferous vegetables like broccoli, cabbage, brussels sprouts
and cauliflower have a combination of protein, fibre and low energy density,
making it an ideal food for weight loss. Cauliflower, which is especially
popular in Indian food, can be used in many recipes and is one of the best
Indian foods for weight loss.
6. Nuts
Healthy nuts like almonds, walnuts and pistachios are packed
with healthy omega-3 fats and are also high in protein. Snacking on nuts during
the day and in between meals is a healthy way to promote weight loss. Nuts are
also filling and can keep you satiated in between meals.
7. Fruits
Fruits like apples, pears, papaya, bananas and oranges have proven
to be the best foods for weight loss. As they are packed with nutrients and
essential vitamins, they are known to be very healthy, in addition to being
tasty. Having a bowl of fruit during the day can promote weight loss and keep
you healthy.
8. Whole grains
Substituting your carbohydrates with whole grains is a sure-fire
way to boost your weight loss. Whole grains like oats, quinoa and brown rice
are very healthy alternatives to white rice and refined wheat. They are packed
with fiber, and healthy amounts of protein and are the most popular diet foods.
Whole grains are healthy and tasty.
9. Legumes
We often hear our parents and adults saying that legumes like
beans and lentils are good for health. They are absolutely right. Black beans
and kidney beans can be used in numerous Indian recipes and are great for
weight loss. Being high in protein and fiber, they can keep you full for hours.
10. Soups
Soups are a very healthy way to start a meal. Home-cooked soup
can include plenty of vegetables and lentils. These provide plenty of nutrients
as well as health benefits. Having a small bowl of soup before your meal will
provide you with the right nutrients to keep you full and prevent you from
overeating.
Foods to Avoid for Weight Loss
Consuming certain kinds of food can lead to unnecessary weight
gain. It is ideal to avoid foods that have too many calories and can be harmful
to one’s health. Here’s a list of foods that one must avoid in their weight
loss journey.
1. Sweetened drinks
Most of the aerated beverages available in the market have been
doused with sugars and preservatives. Sugar has no nutritional value and is
added only for taste. Liquid calories also increase your appetite, making you
consume more food than usual. Cut out sweetened beverages from your diet and
drink plenty of water to see proper weight loss results.
2. Processed foods
Avoid eating processed foods like biscuits, chips, pastries,
candies, ice cream and other quick snacks. These processed foods are packed
with preservatives, refined flour and unhealthy ingredients. Consumption of
these foods definitely leads to weight gain over time. Choose to eat healthy
snacks like fruits and nuts as alternatives.
3. Refined flour
Refined flour or maida lacks nutritional value. As it has been
subjected to a heavy manufacturing process, it loses its health benefits and is
packed with empty calories. It has been known to cause health problems when
consumed in excess. Choose healthier options like whole wheat flour or healthy
grains instead of refined flour.
4. Junk foods
Although junk food can be delicious, it only has that taste due
to the number of artificial ingredients added to it. Junk foods, especially
fast food, has high amounts of sodium. It uses artificial flavouring and
colour, and is known to increase cholesterol substantially. Cut out junk food
from your diet to see a significant weight loss.
5. Chocolates and candies
Chocolates and candies are known
to be packed with sugars and other sweetening agents. Excessive consumption of
chocolates and candies can lead to increased blood sugar and diabetes in the
long run. A healthier alternative is to consume pure dark chocolate, as it
is known to not have sugars and is also significantly lower in calories.
Consuming a small piece of dark chocolate in a day has been known to be good
for heart health.
6. Alcohol
Alcohol is one of the sneakiest culprits of weight gain. Even
though alcohol is colourless and tasteless, it is packed with empty calories.
Most people add some aerated or sugary beverage with their drink, which can
unknowingly lead them to consume much more calories than needed. Beer, in
particular, is filled with carbohydrates and is known to cause an increase in
weight over time. Alcohol does not provide any nutritional value and is
unhealthy if consumed in excess. Interestingly, most people consume lots of
snacks when they are drinking. Combining fatty and processed foods with alcohol
can lead to a significant increase in weight.
7. Breakfast cereals
Although most breakfast cereals have been advertised as a
healthy and nutritious way to start the day, they are not as healthy as one may
expect. These cereals undergo a multi-step manufacturing method and lose a
majority of their nutritional value in the process. Since they lack in flavour,
they are filled with added sugars and artificial flavours to appeal to the
masses, kids in particular. Foods that are advertised as ‘fat-free’ are also
filled with artificial sweeteners to make up for the lost taste. Choose to eat
healthy and fresh home-cooked food for breakfast to start your day on the right
note.
Diet plan for weight loss
It is essential to follow a good
diet plan to see significant results with weight loss. The foods mentioned
above are a good indicator of what is to be eaten and what is to be avoided to
see a change in your weight and health. The following 1200 calorie diet plan
for weight loss with Indian foods is effective for weight loss for women. Men
should ideally follow a 1400 calorie diet plan if they wish to lose weight.
Learn more about the best Indian diet plan for weight loss here.
Summary
As with any weight loss diet, consistency is key. It is
important to stay on track with any diet plan to see good results. Having two
healthy meals in a day will not compensate for one unhealthy meal. One must eat
healthy at all times to avoid gaining excess weight. Given above are some of
the best foods to eat to lose weight. Following this meal plan will help you
shed the extra weight and will keep you healthy. It is very important to
exercise portion control with your diet. Any food, healthy or not, when had in
excess, will lead to weight gain. Use your stomach as your guide and eat until
you are full. In addition to a healthy diet, try to maintain a healthy and
active lifestyle.
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Frequently Asked Questions(FAQs)
Q. What is the best food to eat
to lose weight?
A: There is no single best food
for weight loss. Eating a diet rich in nutrients and eating all food groups
needed by the body to function well, will help in weight loss as well. Stay
away from junk and processed foods which add fat and rob body of other
essential nutrients needed for weight loss.
Q. What should I eat to burn
fat?
A: Focus on a balanced diet with
complex carbohydrate rich grains, legumes, vegetables and fruits along with
protein rich lean meats, dairy, pulses, nuts and seeds. Eating healthy fats
like those found in fish, dairy, nuts and seeds will also help in getting rid
of excess body fat.
Q. Do eggs burn fat?
A: Eggs can promote weight loss
as well as fat loss if incorporated in a calorie controlled diet and limiting
the overall fat intake. Eggs contain protein which can promote fullness. Also,
egg has all vital nutrients a body needs to function well and can boost
metabolism. The omega 3 fat in egg is a good fat and helps in many body
functions which can ultimately promote fat loss as well.
Q. What do I avoid eating in
order to lose weight?
A: Avoid all junk, processed,
refined foods along with highly fried and sugary foods. Avoid sugary drinks and
colas which add on to excess calories as well. Alcohol also has empty calories
and needs to be avoided.
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