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
- 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.
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.
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.
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.
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.
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.
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.
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.
|6:00 AM||Lukewarm Lemon Water(2 glass)
Ground Flax Seeds(1 tbsp, ground)
|8:00 AM||Idli(2 idli)
|10:30 AM||Watermelon(2 cup, diced)|
|1:55 PM||Mixed Vegetable Salad(1 bowl)|
|2:00 PM||Whole Wheat Roti(1 roti/chapati)
Paneer Onion Tomato Bhurji(1 katori)
Skim Curd(1 katori)
|3:30 PM||Tea without Sugar(1 cup)|
|4:00 PM||Masala Murmura(1 katori)|
|8:00 PM||Boiled Mixed Vegetable Salad(1 bowl)|
|8:05 PM||Mixed Dal and Vegetable Khichdi(2 katori)
Skim Curd(1 katori)
|10:00 PM||Skimmed Milk(1 teacup)
Turmeric Powder(1 tsp)
Pepper Powder(1 teaspoon)
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.
Frequently Asked Questions(FAQs)
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.
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.
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.
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.