Each time you make a weight resolution, the very first thing that strikes you is- "What kind of food can I include in my diet?"
The best food items to choose are the ones that provide essential nutrition as well as keep you satisfied during your weight loss journey. The weight of any individual depends on various factors such as food, body type, metabolism rate, physical activity and lifestyle. However, food plays the most integral part in one's health.
So, what can you consume that keeps you healthy and is tasty as well? Here's a list you can easily adopt-
Oats: Oats for breakfast provide you with soluble fibers that will keep you full for a longer time. The presence of fiber controls blood sugar levels by reducing the fluctuation in blood glucose. It lowers hunger pangs as compared to ready-to-eat cereals. Oats also contain beta-glucan, which is a soluble fiber that helps in reducing cholesterol. Add some fruits, apples, berries, or banana and some seeds for a healthy and delicious meal in a bowl for added benefits.
Lean protein-Eggs: The right way to start your weight loss journey is to start your day with a healthy breakfast. And what better way to start than with some boiled eggs. Eggs are my personal favorite. They are versatile and can be eaten for breakfast, as a snack, lunch, or dinner. The easiest way to get 6-7grams of protein is by eating one whole egg. Having eggs for breakfast will keep you full because of their high protein content. One of the best ways to get complete protein is to include some eggs in your daily diet. They are enriched with antioxidants such as lutein and zeaxanthin—a good source of biotin and healthy fats.
Fruits and vegetables: Stock your fridge with rainbow-colored fruits and vegetables for effective weight loss. Most fruits and vegetables are low in calories and full of micronutrients. Avoid sweet fruits and starchy vegetables. It is always advisable to have a variety of fruits and vegetables in your diet. Some vegetables are low in calories and are ideal to be consumed everyday: tomatoes, carrots, cucumber, spinach, broccoli, cabbage, mushrooms, capsicum, etc. Fruits like apple, berries, orange, guava, papaya, grapefruit, pear, watermelon, kiwi will be your best friends in your journey.
Curd/ Greek Yogurt: include a bowl of yogurt or curd as a snack to satisfy your mid-meal hunger pangs. Do not buy low fat or low sugar variants. Instead, go for plain and unsweetened varieties. It has a good amount of protein, low in carbohydrates, a source of calcium, and probiotics that will be good for your tummy. Eat with some fruits, berries, nuts, or your favorite seeds. You can also try drinking it in the form of a smoothie or use it in salads or raita.
Healthy fats- Nuts: A common misconception among people that fat makes you fat. And they start avoiding fats while on a weight loss plan. On the contrary, fats are a macronutrient and require as much as carbohydrates and protein. So, the idea should be to eat healthy fats and avoid saturated and trans-fat. Nuts like almonds, walnuts, and pistachios are full of healthy fats like MUFA and PUFA.
Yoghurt: Yoghurt contains a protein which gives an extra edge to those looking to get leaner. Protein is naturally filling and takes longer to digest than simple carbohydrates. Consume yogurt to save calories and avoid unnecessary sugar by choosing plain yogurt as a snack, fresh fruits can be added to it for sweetness.