Healthy Food For Weight Loss Indian
14 Foods That May Help You Lose Weight
These
tasty foods can help you suppress your appetite and support weight loss.
No
specific food solves weight management, but when combined with
a healthy eating plan, it can be an option that can help you reach your weight
loss goals.
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Healthy Food For Weight Loss |
Fruits
and vegetables are essential to a healthy diet, but no single fruit or
vegetable will provide you with all the nutrients you need. According to the
Harvard Healthy Eating Plate from the Department of Nutrition at the Harvard
T.H. Chan School of Public Health, a diet rich in fruits, vegetables, and whole
grains can help you achieve your health and weight goals by positively
affecting blood sugar levels, suppressing your appetite, and promoting weight
loss. Avoiding sugary drinks that are high in calories and low in nutritional
value, and adding foods high in protein and fiber to your grocery list are also
part of weight management. And of course, while not a dietary recommendation,
staying active can also help with weight management.
Here are
14 foods that can help you achieve your weight goals. While these foods burn
calories, they should be considered only part of a weight-loss effort that also
includes regular exercise, adequate sleep, and stress management.
Healthy Food For Weight Loss Indian
1. Apples
This
crunchy fruit is low in calories and high in fiber, which helps you feel
fuller, a property that can help with weight loss. A medium-sized apple
contains enough fiber (about 5 grams) to slow digestion, making you feel less
hungry after snacks and meals. Apples also have a high water content, about 85%
of their weight being water, which helps curb your appetite. According to the
Cleveland Clinic, apples are a satisfying snack, and choosing a healthier snack
over a donut can help you maintain a healthy weight. Pick up an apple when you're
out and about. You'll look and feel better.
2. Asparagus
Harvested
in the spring, the thin stalks of asparagus are very low in fat and calories.
Half a cup (five cooked stalks) contains only 20 calories, but they're packed
with soluble and insoluble fiber. Both types of fiber are digested slowly,
which helps keep you full between meals and makes you less hungry. Cons:
Asparagus contains compounds that give urine its distinctive odor. However, the
odor usually disappears within 24 to 48 hours.
3. Avocados
Avocados,
whether large or small, have pear-shaped, creamy green flesh and seed, and
share a commonality of being high in calories. But just because they're high in
calories doesn't mean eating avocados will make you fat. People who eat
avocados regularly tend to feel fuller longer and eat less throughout the day.
A study published in the journal Nutrients found that non-overweight men and
women who eat avocados regularly are less likely to become overweight or obese.
4. Broccoli
Broccoli
green leaves are available all year round, have a mild taste, and are great for
weight loss. More than 90% of broccoli is water. The rest is carbohydrates,
protein, and small amounts of fat. Like other non-starchy vegetables, broccoli
is low in calories (about 35 calories per cup) and high in fiber, which can
help you feel full and help with weight management. While broccoli leaves and
stems are nutritious, the florets contain a higher concentration of nutrients
and phytochemicals (natural compounds produced by plants). However, broccoli
has been known to increase intestinal gas and bloating, so it is best to
introduce it into your diet gradually.
5. Fish
For
seniors looking to cut down on calories from fatty meats, fish (especially
canned in water) is a great option. It's rich in omega-3 fatty acids, high in
nutrients like vitamin D and selenium, high in protein, and low in saturated
fat.
A JAMA
review of 20 studies found that eating 85 grams of fatty fish like salmon,
herring, mackerel, anchovies, and sardines once or twice a week may reduce the
risk of dying from heart disease by 36%.
6. Carrots
Forget
the Bugs Bunny jokes and get serious about carrots. Research shows that adding
fiber-rich carrots to your diet can help curb your appetite. If you're trying
to lose weight, eat foods that are high in water and low in calories. That's
where carrots come in. A medium-sized raw carrot is about 88% water and has
just 25 calories. If you're tired of orange carrots, they're also available in
red, purple, yellow, and white.
7. Cottage cheese
Cottage
cheese is not generally thought of as sophisticated or elegant. But according
to Julia Zumpano, a nutritionist at the Cleveland Clinic, there are many
benefits hidden behind its appearance. Opt for cottage cheese instead of Swiss
or cheddar, advises Zumpano. Cottage cheese is rich in protein, which helps
suppress appetite and manage hormones related to appetite and digestion. And,
perhaps surprisingly, cottage cheese is becoming more popular. For those who
are lactose intolerant, cottage cheese has a lower lactose content than other
dairy products, and lactose-free cottage cheese is also available.
8. Eggs
Eggs can
be enjoyed in a variety of ways, such as scrambled or boiled. They are low in
calories and high in protein, making them a great breakfast for dieters.
Protein takes longer to digest, which keeps you fuller for longer and prevents
you from overeating at your next meal. In an Australian study, overweight men
and women were given a breakfast of eggs and toast or cereal with milk and
orange juice. The egg-eating group felt less hungry and ate significantly less
at lunch. If you're concerned about cholesterol, avoid egg yolks or eat less of
them and eat egg whites instead. For example, try an omelet made with three egg
whites and one egg yolk.
9. Lentils and other legumes
Lentils,
chickpeas, beans, and peas are seeds of plants called legumes. Eating one
serving of these nutritious seeds a day will make you feel full. Researchers
say that feeling full means feeling full. Feeling full can lead to weight loss
and weight management. In a University of Toronto study, participants lost an
average of 3/4 pounds in six weeks by adding just under a cup of legumes to
their regular diet. What's more, eating legumes may help prevent weight gain.
10. Mushrooms
Adding
sauteed mushrooms to your breakfast scrambled eggs is a great way to get off to
a great start. According to Andrea Glenn, a researcher at the Harvard School of
Public Health, "mushrooms are an essential ingredient in diets and can
help with weight loss." Mushrooms are nutritious, low in fat and calories,
and add a delicious umami flavor to dishes. That means you'll feel fuller for fewer
calories, Glenn points out.
11. Oatmeal
Oatmeal
is a classic, time-honored breakfast. It may look pure, but it packs a knock.
People who eat oatmeal regularly have been shown to have a lower risk of
becoming overweight. One cup of cooked oatmeal contains only about 160
calories. It also contains about 4 grams of soluble fiber (beta-glucan), which
promotes satiety and prevents overeating. Add apple slices, berries, or chopped
nuts to your oatmeal for extra flavor. Beware of "instant" oatmeal,
which can be processed, loaded with added sugar and sodium, and low in fiber.
12. Nuts
It may
be surprising, but research shows that eating nuts can help prevent weight
gain. A study published in the journal Nutrients suggests that eating lots of
nuts may help prevent long-term weight gain. Brazil nuts, in particular,
contain the mineral selenium, which may improve thyroid health, and regulate
metabolism. However, nuts are high in calories, so it's important to eat them
in portions. A good rule of thumb is to eat a handful.
13. Pears
Pears
come in many shapes: round, plump, chunky, and pear-shaped. Researchers have
concluded that people who eat pears daily weigh less than those who don't. Pear
eaters are 35% less likely to be obese and also have a higher quality diet. A
study published in Nutrition & Food Science found that pear eaters consumed
more of the nutrients our bodies need to function, including fiber, vitamin C,
magnesium, copper, and potassium.
14. Leafy Greens
Leafy
greens like arugula, romaine lettuce, spinach, kale, and "spring mix"
are great for getting nutrients without adding too many calories. According to
the Rush University System in Chicago, leafy greens are high in fiber, which
slows digestion and keeps you fuller for longer, which can help with weight
loss.
4 Foods That Will Derail Your Weight Loss Plan
If
you're trying to lose weight, beware of the hidden calories in these
"healthy foods."
Emory
University lists four foods to avoid:
Fruit-flavored yogurt
Yogurt
is a great diet food, but fruit-flavored yogurt often contains added sugar and
a 6-ounce container can contain as much as 31 grams of sugar. That's the
equivalent of 8 teaspoons of sugar.
Fast-food salads
Be
careful with salad toppings. Dressings and toppings can add up to 500 extra
calories.
Enriched water
These
beverages, sold as water, often contain artificial flavors and sweeteners.
Refined grains
Whole
grains are full of healthy compounds. They have all the parts of the grain,
like fiber, B vitamins, and healthy fats. But when grains are refined to make
them easier to use in cookies, cakes, breads, and more, all that's left is the
less nutritious starch. Check the label and see if "whole grain" is
the first thing listed in the ingredients.
In addition, avoid the following foods:
Commercially
available cookies and cakes are often high in a type of sugar called fructose,
which can reduce satiety and increase appetite.
Commercially
available fried foods, like French fries and potato chips, may taste good, but
they don't keep you full for long.
Not to mention candy bars.
How to Incorporate Diet Foods into Your Diet
Keep
healthy foods like fruits and vegetables on hand and always have them handy,
says Hawkins. Consider stocking up on frozen fruits and vegetables to prevent
them from spoiling.
Canned fruits and vegetables are also good choices for preserving food, as long as they don't have added sugar or salt. Washing canned foods before using them will help rinse out excess sodium and preservatives.
"I
love hearty salads with green vegetables, whole grains or starchy vegetables,
legumes, nuts, and healthy fats," adds Hawkins. For instance, a salad made
with chopped kale, baked sweet potatoes, toasted walnuts, goat cheese, and
vinaigrette dressing is a tasty mix. Add a fillet of salmon and you've got a
complete meal."
Soups
and stews are also a great way to create a balanced meal Also, using leftovers
can help you save money. Think chili, which combines lean ground beef or
turkey, beans, fresh or canned ingredients with whole grains.
How to find your ideal portions
For more
advice, consider asking your doctor or dietitian for nutrition counseling.
Medicare also covers medical nutrition therapy for people with diabetes and
kidney disease.
Hawkins
advises listening to hunger and fullness cues to eat accordingly. As a general
tip, Hawkins recommends using MyPlate.gov to understand food groups and serving
sizes for different calorie needs.
"In
general, a diet that consists of half fruits and vegetables, one-quarter lean
protein and one-quarter starches will help you feel full without eating too
many calories," she adds.
More informatics QNA.
Q.1 What are some good Indian foods
for losing weight?
Ans: For a healthy Indian dinner that can help with weight loss, try foods like chicken or paneer (Indian cheese), a vegetable-based curry, low-fat whole wheat bread, and a salad or soup. It's best to avoid heavy fried foods and too many carbohydrates. Eating a good mix of protein, fiber, and healthy fats will help you lose weight and keep you feeling full.
Q.2 What's a good diet for weight
loss in India?
Ans: A good Indian weight loss diet includes foods that are low in carbohydrates and high in protein. This means eating plenty of vegetables, fruits, and lean meats like fish. Try to avoid refined sugars and carbohydrates. For breakfast, have a combination of eggs, oats, and fruit. Lunch could be grilled chicken, lentils (dal), and a salad.
Q.3 How can I lose 5 kg (about 11
pounds) in 2 weeks following an Indian diet?
Ans: Day one example:
Breakfast: Warm water with lemon
juice and honey.
Lunch: 1 cup of mixed vegetables,
1 cup of dal, 2 whole-wheat flatbreads (roti), and 1 cup of green salad.
Dinner: 1 cup of curry, 1 cup of
dal, 1 cup of brown rice, roti, and yogurt.
Snack: 1 teaspoon of greens and 6-7 soaked almonds.
Q.4 How canister I mislay 10 pounds in a month?
Calorie deficit: Eat 875-1,000 fewer calories than you burn each day by changing your diet and exercising.
Healthy food: Eat foods high in protein (like chicken, fish, or tofu). Reduce the amount of sugar and carbohydrates you eat. Add fiber to your diet (from vegetables, fruits, and whole grains). Drink 2.5 to 3 liters of water every day.
Exercise: Do cardio exercises for 30-45 minutes each day (like running, walking, or cycling).
Q.5 What drinks can help reduce belly
fat?
Ans: Drinks that may help reduce belly fat include green tea, lemon juice, apple cider vinegar, and herbal teas. Drinking these along with exercising and eating healthy meals may help with weight loss.
Q.6 Can I lose 5 kg (about 11 pounds)
in 30 days?
Ans: According to nutritionist Simran Bhasin, someone can lose 5-6 kg in 40 days by following her weight loss tips.
Q.7 How can I get rid of belly fat?
Ans: You can try to lose belly fat by eating a healthy diet, exercising regularly, and lowering your stress levels.
Q.8 Why is bringing up the rear 2
pounds a day not endorsed?
Ans: Losing weight very quickly can happen for several reasons, including health problems, medications, and stress.
Q.9 Is it healthy to lose 7 pounds a
month?
Ans: Many experts believe that losing 1–2 pounds (0.45–0.9 kg) per week is a healthy and safe rate. Losing weight faster than that can cause health problems like muscle loss, gallstones, malnutrition, and a slower metabolism.