What to eat for weight loss? – by Dt. Sanjana Sharma

This is an all-time question but nowadays, many of us are sitting at home and are subjected to more sedentary lifestyle than ever. This article by Dt. Sanjana Sharma will guide you on how to lose weight with the help of right food.

Out of all major concerns these days, what tops the chart is what to eat for weight loss? Because of unhealthy eating habits and lack of physical activity, many people complain about weight gain and other health related issues. Losing weight isn’t always about cutting down on everything, feeling empty in your stomach aa the time. In fact, if you starve yourself for food, it can potentially be harmful for your health.

Diet plays a crucial role in shedding weight and one needs to watch on what and how much they eat and exercise as well. While it may be a gradual process, and needs a lot of patience and hard work, some people may not have the patience to wait long to shed kilos and they may want to switch to fad diets to get easy and fast results.

But did you know, that there are some foods which not only aids in losing weight by filling you up, without filling you up calories and also increase the rate of your metabolism? If not, then this article will help you to know about such foods and how you can use them well for weight loss. Remember not to go overboard on one fat burning food, rather have a balanced diet consisting of variant foods that helps in weight loss.

Every enlisted food here has their own beneficial properties, which will help you in accomplishing your goals:

Eggs

Starting your day with a protein rich breakfast, what could be a better way to stay away from those unwanted hunger pangs throughout the day. People eating eggs in breakfast tend to have less hunger at their next meal, as they control the level of ghrelin, which is known as ‘hunger hormone.’

Adding eggs to your salads, stir-fry’s, and sautés or pairing them with wholegrain toast and veggies for a healthy breakfast has been linked to healthy weight loss and process of belly fat reduction.

Beans and lentils

Beans and lentils are excellent sources of fibre and plant-based protein. The American Journal of Clinical Nutrition found eating beans, peas, chickpeas or lentils could contribute to weight loss. Lentils are excellent sources of genistein- the same compound found in peanuts that aids weight loss. Lentils have also been proved to help prevent the spikes in insulin levels that can cause your body to create excess fat. Whereas, beans reduce bloat by aiding your nervous system and muscular systems, helping you build lean body mass.

Whole Grains

Substitute your refined carbohydrates with whole grains like quinoa and oats which are packed with fibres and has beta-glucans that increase satiety and improves metabolic rate. Avoid using refined carbs as they are harmful for health and also fattening.

Leafy-greens

Adding green leafy vegetables to your meals will fill you up and give you many of the antioxidants, vitamins and minerals like calcium and potassium, which help offset the bloat-inducing effects of sodium and aid in burning fat. Eating leafy greens is a great way to increase volume of your meals without increasing the calories.

Cruciferous vegetables

Broccoli, cabbage, cauliflower and brussels sprouts come under these category foods. They are loaded with fibre and protein with low energy contends which is good if you are trying to lose weight. They are highly nutritious and also, contain cancer-fighting substances.

Citrus Fruits

The potassium in citrus helps combat bloat while the antioxidants fight inflammation, which is associated with belly-fat storage. Since a key part of beating the bulge is proper hydration, adding citrus to your water can help non-water drinkers to sip up and ultimately slim down.

Nuts and Seeds

Go nuts about nuts! A great way to lose some weight and kill those odd time cravings is by adding a handful of almonds, peanuts, walnuts, or seeds like chia, sunflower, or pumpkin seeds to your daily diet. They are rich in fibre, and protein and contain PUFA and amino acids which helps in maintain healthy cholesterol, blood flow and provide instant energy. Mineral-packed seeds boosts up your immune-system and improve your metabolism. They seriously fill you up and stave off your hunger pangs. They are not only a great weight loss promoter but also helps to sharpen the brains of those who have a short memory.

Peanut butter

Peanuts contain L-arginine, an amino acid that works to improve blood flow throughout your body helping blood vessels “relax,” all of which can help to mitigate fluid retention. 8gms of protein per serving, makes it an ideal snack to help you fill up and stay satisfied.

Greek Yogurt

When traditional yogurt is strained, much of the liquid (whey) is removed which results in a thicker product known as “Greek Yogurt.” Compared to traditional yogurt, Greek yogurt is higher in protein, but lower in sugar and sodium levels. It also contains probiotic bacteria that reduces inflammation in the gut and may restore healthy bacterial balance with in the gut. It can be taken as smoothies in breakfast, a dessert bowl mixed with fruits to satisfy your sweet tooth or as a post workout snack.

Soups

Soups are a very healthy way to start a meal. Meals and diets with a low energy density tend to make people eat fewer calories. Most foods with low energy density are those that contain lots of water such as fruits and vegetables. Some studies have shown that eating the exact same food turned into a soup, makes people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content. Having a bowl of soup prior your meal provides you the right nutrients and prevent you from overeating.

Salads

How can someone forget salads when it comes to weight loss? If you develop a habit of eating salads before your main meal, it will keep you full and help you to avoid overeating at your main meal. Be sure not to overload your salad with high-calorie dressings. A drizzle of olive oil, lemon juice or vinegar will do.

Apple Cider Vinegar

Consuming ACV each day can lead to weight loss, reduced belly fat, waist circumference and lower blood triglycerides. A Japanese study on Obesity found that drinking ACV daily may fight obesity. One small study found that it can also improve blood sugar levels and insulin levels in a group of people with Type 2 Diabetes. You can toss a tablespoon or two of this calorie, fat and sugar-free condiment in your next salad dressing, sauce, or smoothie.

Water

Not to forget water is a weight loss ally in a number of ways. For example: if you sip water prior to a meal in can help ensure you eat less. In a British study published in the journal Obesity the participants were asked to drink 16 ounces of water prior to eating and were found to lose an average of 2.87 pounds in 90 days. Water helps you burn even more, fat because it is a much better beverage than diet soda or fruit juice, both of which are full of artificial sweeteners that can pack on belly fat super-fast.

Wrapping- up

Given above are some of the foods that helps in losing weight. With any weight loss diet, consistency is the key! To see good results, it is important to stay on track with any diet plan. Everyone knows that by weight loss, you not only lose weight or inches, but also save yourself from other health related issues. There can be many ways to lose weight quickly, but not as effective as natural foods are.

So, don’t fall for easy weight loss hacks. Always consult a Qualified Nutritionist or a Dietitian who can plan your diet with healthy and natural foods.

About The Author

Dt. Sanjana Sharma

A dietitian by profession, running an online clinic  named  "Diet My way." Also, practicing as consultant nutritionist  with an.... Read More..

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