Best Diet Plan for Weight Loss-
While no one food is a magic bullet for weight loss, there are certain weight loss foods that can help you achieve your weight-loss goals. Most of the foods included as part of a weight-loss diet have a few things in common: they’re high in fiber (which helps keep you feeling fuller longer) and have a low energy density-meaning that you can eat a decent-sized portion without overdoing it on calories. Include the following weight-loss foods as part of a healthy overall diet, and you may find it’s easier to achieve your weight-loss goals.
Avocados are very rich in monounsaturated fatty acids, dietary fiber, potassium, and phytochemicals. People who eat avocados tend to have lower BMI, body weight, and waist circumference than people who not take this green superfood, per a study in Nutrition Journal. While avocados are highly rich in calories than other fruits and vegetables, their fulfilling fat and fiber combo may help you slim down. Add some to your salad, sandwich or taco night for a shiver of creaminess and flavor.
Peanut butter packs 8 grams of protein and up to 4 grams of fiber per serving, making it an ideal snack to help you fill up and stay pleased (particularly in stabilizing a glycemic load). A published review of research in the Journal of Food Science and Technology highlights the fact that peanut butter can help people feel more pleased compared to “carbohydrates snacks like rice cakes in equal quantities.” Peanuts in particular contain an amino acid that enhances blood flow throughout your body by helping blood vessels “relax” — all of which can help to mitigate fluid retention.
Eggs contain high-quality protein, fats, and essential nutrients, like vitamin D and choline. It’s the protein, and the time of day we tend to eat them, that particularly makes them a powerhouse for weight loss. Eating a high-protein breakfast enhances weight loss, because protein increases satiety while regulating hunger and appetite hormones, helping fend off your hunger until lunchtime. One study found that eating eggs for breakfast left people feeling better pleased than those who had bagels-which helped them eat less throughout the day.
They’re rich with fiber and plant-based protein, as well as immune-boosting antioxidants and bloat-busting minerals. Chickpeas easily go in soups, stews, salads, and side dishes. Plus, chickpea flour is a great baking alternative for a more nutrient-dense and filling end result.
Yogurt is protein-packed and full of probiotics, which are good for stomach health and may help your weight-loss efforts. Your gut health can impact your weight, and eating more fiber and probiotics helps keep your gut bacteria happy, which can be nice for your metabolism (read more about your gut-weight connection). Go Greek for more protein; plus, research from Appetite found that consumption of Greek yogurt was associated with reduced appetite and increased fullness. Just keep an eye on added sugars in flavored yogurts, which only add calories. Instead, use fresh fruit to sweeten plain yogurt.
With more fiber than quinoa and more potassium than a banana, pumpkin puree is one of your best bets for snacking and cooking purposes. Try this the next time you’re craving sweets: add pureed pumpkin to unsweetened Greek yogurt with cinnamon and chopped pears for a nutritious dessert.
Salmon is a rich source of high-quality protein and provides plenty of “good” fats: omega-3 fatty acids. A diet rich in omega-3 fatty acids helped people feel more satisfied when they were watching their calories, per a study in Appetite. Eating salmon can be a delicious and versatile way to get your recommended two weekly servings of heart-healthy fish.
A cup of peas packs 8 grams of protein and tons of key bloat-reducing nutrients. It’s got nearly all of what you need daily for vitamin C, plus magnesium, potassium, and iron — all of which aid in counterbalancing sodium and bringing oxygen to blood cells.
Believe it or not, air-fried potatoes (yes, really!) are an excellent source of potassium, which can help manage bloating and counterbalance sodium. They’re high in fiber as well, meaning potatoes can be a nutrient-dense food — just as long as they’re not served the french-fry way.
Fruit gets a bad rap sometimes because it naturally contains sugar. But eating fruit can help you lose weight, especially when you swap in fresh fruit for processed foods or other unhealthy snacks. You’ll get a naturally sweet treat, plus reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with a lower risk of becoming overweight or obese, independent of vegetable or fiber intake-though including fruit as part of a healthy diet overall is always the best strategy.
Balanced Diet Chart-( Weight loss Foods)
While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. Include the following nutrients in your diet plan:
Brown rice, millets such as ragi and oats are all good complex carb choices.
About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts.
olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil.
4. Vitamins and minerals-
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat and fish, minerals can be found in nuts, oilseeds, fruits and green leafy vegetables.
Along with a balanced diet plan, these habits will help you stay healthy
- Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating, and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.
- Have an early dinner: Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
- Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.
- Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!