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Healthy bodies come in all sizes and shapes, so it is imperative to understand that losing weight will not always make you the healthiest, especially if one tries to achieve weight loss through unhealthy methods like crash dieting and using weight loss pills. Instead, one should follow a proper diet and be mindful of what to consume and what not to.
This blog will discuss certain foods to avoid for weight loss and what to consume to aid in weight loss.
The foods that you eat on a day-to-day basis have a huge impact on your weight. Moreover, if you exercise regularly and then go back home to binge on unhealthy junk food, all your efforts will be unsuccessful. If you are on a weight loss journey and want to know what to avoid when losing weight, then here's a list for you:
Sugary beverages like coke or any other kind of soft drinks available on the market are one of the unhealthiest food items one can consume. Besides soda, the packaged fruit juices are also not as healthy as they claim to be. Packaged food juices contain huge amounts of sugar and are made with fruit concentrates. The sugar and preservatives in these beverages harm one's body. They are high in empty calories and do not fill up a person.
Nutritional Value (500 ml Soda)
Both french fries and packaged chips are high in calories as they are made from potatoes. Potatoes contain a lot of starch which increases a person's weight rapidly. Moreover, both are deep fried in some white oil like vegetable or sunflower oil which is again not very healthy. Individuals who crave french fries or chips during their weight loss journey can substitute them with homemade sweet potato fries baked in an air fryer. They contain at least 50% fewer calories.
Nutritional Value (100gm of Packaged Chips)
Candy bars or milk/white chocolates are typically high in calories and contain massive amounts of fat and sugar. However, you can still enjoy chocolates while you are on your weight loss journey but do it in moderation. Also, one can swap candy bars with dark chocolate as it contains 70% cocoa.
Nutritional Value (57 g of Candy Bars)
Processed meats like bacon, packaged sausages, salami and other deli meats not only are a catalyst for weight gain but also increase the risk of various heart risks. Consuming processed meats will also lead to various other lifestyle diseases like diabetes and hypertension, which will again lead to weight gain.
Nutritional Value (100gm Processed Meat)
Any alcohol, especially beer, leads to weight gain. They are high in sugar and contain little to no fibre and protein. Alcohol can also lead to bloating and swelling. Other than obesity, it also leads to many other diseases like cancer and diabetes.
Nutrition Value (Beer 355ml)
Ice creams are full of empty calories. They provide no protein or fibre and are packed with sugars. Moreover, it is also easy to exceed the recommended potions while eating. Individuals can consider substituting frozen fruits for ice creams.
Nutritional Value (Regular 65-92 g)
Sweet desserts like pastries, cakes, cookies, pretzels or even granola bars are packed with refined flour and sugar. Often, they also tend to contain artificial trans fats. They contain empty calories, so there is a high chance that you will start feeling hungry soon and will eventually end up overeating.
Nutritional Value (Regular Sized Pastry)
Besides the foods stated above, one should avoid eating restaurant meals like pizza, cheesy plates of pasta, white bread and more regularly. They lead to gaining weight rapidly and also obstruct losing it.
Just like you need to give up on many food items when you lose weight, you can also substitute them with delicious alternatives. Not every meal you make for yourself during your diet must be bland. Moreover, certain foods accelerate the process of losing fats from your body.
If you are one of those people who have just begun their dieting and weight loss journey and do not have much idea about what to eat for weight loss, then here's a list for you:
Leafy greens like spinach, kale, Swiss chard, collard greens, etc., have various properties that are perfect for maintaining a healthy weight. They are rich in nutrients and fiber. They can keep you full for a longer period. As a result, you won't keep hungry for a longer period. Additionally, they can also keep one hydrated.
Nutritional Value (100gm Spinach)
All legumes and beans benefit from weight loss, especially lentils, kidney beans and black beans. Indians consume a lot of beans and legumes regularly, so it will not be difficult to incorporate them into the diet to lose weight. Moreover, they are extremely high in protein and fibre, so they help lose fats and build muscles.
Nutritional Value (100 gms Pinto Beans)
Broccoli contains high amounts of calcium and vitamin C, which boost metabolism. Individuals with high metabolism tend to burn fats faster than people with low metabolism. It is also high in fibre; as a result, it allows one to digest foods easily, absorb the required nutrients, and discard the rest. This phenomenon is commonly known as the thermic effect of food or TEF. Individuals consuming Broccoli regularly rev up their metabolism combined with TEF and easily lose inches.
Nutritional Value (91 g of Broccoli)
Chia seeds are loaded with fibre, and it also helps one feel full for a longer time, preventing overeating. Further, Chia seeds expand in water, so if individuals intake it in unsoaked form, they expand in their stomach and take up most of the space. It naturally becomes an appetite suppressant.
Nutritional Value (100 g Chia Seeds)
Quinoa has recently become a popular ingredient among people trying to lose weight. It contains 11 types of amino acids and is an excellent substitute for rice and wheat. Moreover, Quinoa has insoluble fibres, which help keep one full for a long time.
It is also low on the glycaemic index (GI). Quinoa is an ideal grain for diabetes patients who want to lose weight to control their blood sugar levels.
Nutritional Value (1 Cup of Quinoa)
Any fatty fish like salmon, tuna, halibut, trout, etc., are great sources of proteins and help in muscle building. When one tries to lose weight with the help of exercise, the first thing the individual starts losing is muscles instead of fats.
Fats are stubborn, so they take time to reduce; however, muscle breakdown does not help reduce weight. As a result, one should keep fatty fish in their daily diet to maintain muscle mass.
Nutritional Value (100 g Tuna)
Dried fruits like almonds, pistachios, figs, prunes and dried apricots are great for weight loss. They are high in calories, but individuals can consume them as a pre-workout meal or snack instead of taking protein powder. These provide energy naturally to the human body without any side effects. One can also get a lot of fibres through dried fruits, keeping one full over a long period. Moreover, a serving of mixed dried fruits does not contain any fats, so individuals can be assured that it will not increase their belly fat.
Nutritional Value (1 Cup Mixed Dried Fruits)
Indians love drinking tea; however, masala chai may not help reduce weight. But one can substitute it with varieties like Green tea, Black tea, Oolong tea and Puerh tea. Among all these teas Green tea is probably one of the most well-known kinds of teas that nutritionists suggest for weight loss. Moreover, a study was conducted in 2008 where around 60 people followed the same standard diet for 12 weeks. Alongside following the diet, these people drank green tea regularly for those 12 weeks. It was observed that these people lost around 3.3 kgs for 12 weeks compared to the group that did not consume green tea in their diet.
Nutritional Value (245 g of green tea)
Greek yoghurt has almost twice the amount of protein compared to normal yoghurt and is crucial for weight management. It also contains probiotic bacteria that maintain gut health. Having a healthy gut reduces inflammation and leptin resistance which causes obesity.
Individuals should look for labels like "active culture" or "live culture" while buying Greek yoghurt from the market. Moreover, it is also a great source of calcium and vitamin D.
Nutritional Value (200g Pack)
Sweet potato is a great substitute for regular potatoes. Moreover, sweet potatoes are rich in fibre, keeping the person's dieting satiated for longer. It also is suitable for diabetes patients as it does not skyrocket one's blood sugar. They might not have as many nutrients as normal potatoes, but they are a great substitute if you are trying to lose weight.
Nutritional Value (124 g Serving)
Individuals should start their day with whole eggs for breakfast. They are high in protein and serve as a hearty meal to begin your day. Moreover, protein speeds up the metabolic rate; as a result, you end up digesting food fast. Additionally, individuals can also consume eggs before or after a workout. This will give them the energy to sweat off the fat during a workout and replenish the lost energy if consumed afterwards. Eggs are also quite versatile, so they are easy to incorporate into one daily diet and very cheap and easily found.
Nutritional Value (50 g Hard-boiled Egg)
If you are looking for a fruit that is rich in fibre, decreases insulin resistance and boosts metabolic rate, grapefruit is the answer. It is believed that if you eat half a grapefruit 30 minutes before meals, you feel full and consume fewer calories. However, one should not practice this regularly, but once in a while, it can be quite useful.
Nutritional Value (200 g)
Kefir is a fermented drink made from milk and has been around for 2000 years. It is said that consuming fermented foods helps lose weight as they promote gut health. Kefir is also a rich source of protein. It is one of those foods that help in weight loss but are hard to find in the country. However, many artisanal cafes and producers are now starting to sell in India, and it is getting extremely popular in the west for weight loss.
Nutritional Value (1 Cup)
Spirulina is a powdered seaweed supplement which is high in protein. It is all natural; vegetarians and vegans can consume this supplement when dieting. Individuals can add this to their morning smoothies or breakfast bowls as they do not have any taste. Spirulina contains huge amounts of metabolism-boosting proteins. Moreover, one can easily find this on e-commerce websites.
Nutritional Value (7 g)
If you are finding it difficult to lose weight quickly, then here are some tips for you:
Losing weight can be very difficult, but one should choose to eat healthy instead of taking pills to reduce fat from the body. The best way is to fill your shopping cart with veggies and nutritious food items. Moreover, one needs to be consistent with their diet and exercise during their weight loss journey. The above-mentioned foods that help in weight loss will hopefully come in handy for deciding your diet for your weight loss journey.
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