When you are trying to lose weight, you need to maintain a fine balance between creating an energy deficit and at the same time remaining energetic to go through the day. As we embark on the fat loss journey, it is important to keep in mind that the weight you are trying to lose was not put on overnight, and hence it may not be shed overnight either. The two most important aspects to weight loss, before we even touch the topic of weight-loss foods, are patience and perseverance.
The rate at which an individual loses weight is dependent on many factors such as past efforts at weight loss, history of following fad diets, age, hormonal imbalance, presence or absence of metabolic conditions, kind and amount of foods consumed and so on.
The 3 most important food groups to include when we are looking to shed some inches are protein, fibre and good fats.
The top 5 foods in my opinion to shed inches are:
1. Eggs
Eggs have been made out to be villains that lead to elevated cholesterol levels. However, eggs have the best quality of proteins that can be absorbed by the body. Apart from their protein content, eggs are power houses of vitamins found in the yolk. So if you are throwing away the yolk, you are not getting its complete benefit. Eggs also help to boost metabolism.
Eggs can be consumed daily as a breakfast option. Research has shown that eating eggs for breakfast can help fight weight-gain all day long. In a study, published by the International Journal of Obesity, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning.
(Also Read: 11 Best Egg Recipes | Easy Anda Recipes)
Apart from their protein content, eggs are power houses of vitamins found in the yolk.
2. Vegetables/Salads And Fruits
The main reason we put on weight is because we eat more than we burn. Vegetables, however, are magical, they make you feel full so they are very high on the satiety marker and at the same time don't make you pile on the inches. The fibre and the water in vegetables and fruits will not make you put on the inches if you ate just as much.
However, the method of cooking is equally important. Over cooked veggies swimming in oil will not do you any good. Veggies that are roasted/steamed/grilled or sauteed with flavourful ingredients or even and par cooked give you the best benefits as against those that are overcooked and heavily spiced.
(Also Read: 8 High-Protein Vegetables You Must Start Eating Right Now!)
The fiber and the water in vegetables and fruits will not make you put on the inches if you ate just as much.
3. Nuts
Nuts are a powerhouse of energy, protein and good quality fats. Nuts contain mostly unsaturated fat. This type of fat is associated with protection against many different diseases, including heart disease. However, with nuts it is important to exert caution in terms of portion size as they are concentrated sources of energy. Going over board can make you put on weight.
Several observational studies have found that regularly eating nuts is not associated with weight gain and may even prevent it. One study looked at the diets of 8,865 men and women over 28 months. It found that those who ate two or more portions of nuts a week had a 31% lower risk of weight gain, compared to those who never or rarely ate them.
(Also Read: From Weight Loss To Healthy Heart: 7 Nuts And Their Health Benefits You Must Know)
Nuts are a powerhouse of energy, protein and good quality fats.
4. Water
Water is most crucial to enable a smooth weight loss journey. A dehydrated muscle cannot burn fat. Consumption of adequate water prevents you from over eating and slumps appetite.
Water is most important for all bodily processes. Lack of water in your system can slump metabolism, thereby slowing down the fat loss process. Water is also most important for the process of detox.
(Also Read: 7 Ayurvedic Tips to Drink Water that You Didn't Know!)
Lack of water in your system can slump metabolism, thereby slowing down the fat loss process.
5. Legumes
Legumes and beans are good sources of fiber and protein. These help to keep up metabolism. They are known to increase satiety and curb the cravings of processed foods. Pulses help to amp up the fat burning process, allowing for more effective fat loss.
(Also Read: 13 Best Dal Recipes - How to Cook it to Perfection)
Legumes and pulses help to amp up the fat burning process, allowing for more effective fat loss.
While the 5 foods mentioned above can help you get along your weight loss journey, it is equally important to note that for sustained fat loss a conscious blend of exercise and balanced diet is a pre-requisite. Fad diets can lead to vitamins and mineral deficiency. Always consult a qualified nutritionist who can help you achieve fat loss through a diet that keeps you well nourished yet allows a deficit.
Author is a Chief Dietician at Jaslok Hospital and Research Centre, Mumbai.
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