This has been always a myth amongst people that, “you need to eat less or starve yourself to lose weight.” When people start following such diets, they come to know very soon that these diet plans lead to hunger strikes or cravings for some forbidden foods. But the truth is that, weight loss is not about starving yourself or restricting yourself to a few foods. It's about consistently making better food choices, and slowly changing bad eating habits into more healthful ones. When choosing foods for weight loss, it is also important to be mindful of portion sizes, even for healthful foods.
You must consistently burn more calories than you eat and drink, which can be difficult if you have a hearty appetite. However, you don’t have to work out for 3-4 hours a day or limit yourself to eating only lettuce. A healthy and effective weight-loss strategy involves regular physical activity and a balanced meal plan that you enjoy eating.
A study published in the journal "Obesity," in 2011 proved that, the overweight and obese women who exercised without modifying their diets lost 2.4% of their starting body weights, but women who followed diets without exercising lost 8.5% of their starting body weights. Those who both followed a diet and exercised, experienced the greatest success, losing 10.8% of their starting body weights.
To keep the weight, you lose off in the long term, you should eat nutritious foods you enjoy and never try to starve yourself. However, you can stick to a “regular” diet and still cut calories by making small switches, such as drinking low fat milk instead of whole milk and eating berries and yogurt for dessert instead of pancakes loaded with butter or cheese. Changes like these will accelerate your weight loss without dramatically impacting your appetite.
The following food choices can be included in your diets which will help you to lose weight while eating more:
Whole-Grain Foods
They have low glycemic index which facilitates the breakdown of fats. Low glycemic index reduces fat storage and hunger. Refined carbohydrates are high in sugars and are fattening. Including more complex carbohydrates like whole wheat, brown rice, oatmeal, quinoa, whole-wheat pasta etc. in your diets provides more high-fibre compared to simple or refined carbohydrates. As whole grains and cereals are high in fibre, it takes them longer to digest, making them filling- and great for weight loss without raising blood sugar levels in blood. Homemade masala oats, beetroot smoothie and quinoa salad can be a few options for your breakfast.
High Fibre Foods
While fibre is a carbohydrate, it is not easily digestible. It adds bulk to satisfy your feeling of fullness after a meal while not boosting your blood sugar or adding calories. The bulkiness of fibre help stools to easily pass the waste from the digestive tract. Thus, fibre aids in combating with the problem of constipation and improves digestive health. Some fibres also act as prebiotics, which enhances the growth of good bacteria in the gut which promotes digestion. The "soluble" type of fibre, which absorbs water, forms a kind of gel inside your gut, slowing the absorption of sugars into your bloodstream. Lower blood sugar levels mean lower insulin levels -- and that means your body is less likely to store fat. Foods like roasted chana, beans, legumes nuts etc are some of the high sources. Adding fruits and vegetables are also one of the best options for the inclusion of fibre in the daily diet. One cup of raspberries or blackberries has 8gms of fibre and only 64 calories—that makes them some of the most fibre-dense foods in the world. Other fruits that are very high in fibre include passionfruit, guavas, and pomegranate seeds. Chia seeds and ground flaxseeds gives 3g/tbsp of fibre. They are easy additions to smoothies, oatmeal, yogurt, or salad dressings.
Healthy Fats
They are associated with reduced bad cholesterol levels, lower blood pressure levels and maintained heart health. Adding healthy fats to diet may also help to make you feel more satisfied after a meal, reducing hunger and thus, promoting weight loss. Nuts especially walnuts, oils like olive oil, flax seeds, tofu, avocado and fatty fish like salmon, tuna are some of the examples of healthy fats. Baked fish, sautéed tofu salad, walnuts and flax seeds in smoothies are some healthy preparations which can be included easily in the diet.
Foods High in Water
They are naturally low in calories because of their fluid content. Fruits with a water content of 90% or higher, includes cantaloupe, grapefruit, strawberries and watermelon. Other fruits with a high-water content include cranberries, raspberries, pineapples, plums, oranges, pears, apples and blueberries. Vegetables also contain large quantity of water in proportion to their weight. Good options include cucumber, lettuce, zucchini, cabbage, spinach, squash and turnips. While foods like yogurt, eggs, beans, and seafood are 60%-75% water. Eating 250 grams of cucumber contain just 40-45 calories. Mushrooms also fall under the category of ‘low calorie foods’ because most of its weight is water weight. 55 calories are present in 250 grams of mushrooms.
Lean Proteins
Lean protein is kind of a big deal when it comes to weight loss. Your body needs protein to maintain, repair, and grow lean, fat-burning muscle and help you stay full for longer. Protein from eggs, chicken, fatty fishes, tofu, etc. give the feeling of fullness for long and control the calorie intake which can help to lose weight. Not only weight, eating lean proteins would help to reduce bad cholesterol levels, blood pressure levels and enhances muscle building. Some preparations like egg curry, grilled salmon and baked chicken or chicken soup can be opted.
Some Other Useful Tips to Lose Weight
- Exercise is a key part of weight loss.
- A 150 minutes of moderate intensity exercise per week is recommended for adults, which equals 30 minutes 5 days a week.
- Concentrate on making healthful changes instead of concentrating only on the number on the scales. Mini goals may feel less overwhelming than one large goal.
- Avoid labelling foods as “good” and “bad.” Choose nutritious foods most of the time and enjoy treats in moderation.
- Avoid getting overly hungry. Waiting to eat until starving can make it harder to be mindful of healthful choices.
- Planning meals ahead of time can help ensure healthful choices available, especially since many restaurant meals tend to be higher in calories, fat, and salt.
- Work on getting adequate sleep and managing stress levels in addition to choosing healthful foods and staying active, as sleep and stress affect overall health.
About The Author
A dietitian by profession, running an online clinic named "Diet My way." Also, practicing as consultant nutritionist with an..
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