How often does your doctor ask you to reduce your weight? Did you ever think why is maintaining the bodyweight so vital?
Many experts have termed obesity as an epidemic. Over the years, medical science has red-marked obesity as a prime cause of lethal diseases like blood pressure, dyslipidemia, diabetes, heart diseases and others.
There are innumerable problems that come with putting on those extra kilos like knee and back pain, fatigue, breathlessness, etc. Hence, keeping a check on your weight should be at the centre of achieving your health goals.
Losing weight doesn’t come easy.
Body Mass Index, a basic scientific tool, aids in checking if you are underweight, normal or overweight.
You can get your Body Mass Index report and then plan your diet and exercise accordingly.
Bringing a change in your food habits should be first on your list if you are targeting a healthier lifestyle. To help you, here are the best foods to eat to lose weight.
1. Green Leafy Vegetables
Greens like spinach, kale, swiss chards, and others are high in fibre, vitamins, minerals, antioxidants with a comparatively lower proportion of carbohydrates.
Calcium is found in good quantity in these green vegetables that help burn the extra fat and therefore aid in reducing body weight.
If you are someone who likes their plates full then greens are your best go-to diet option.
Including it in your diet is the best way to increase the volume of your meal without spiking the calorie count.
Fishes are generally high in protein, nutrients and good quality fats.
Salmon, in particular, is the richest source of omega-3 which is useful in reducing and containing the inflammation.
Therefore, it is the most opted food item in dealing with inflammatory bowel disease, cancer, cardiovascular diseases, arthritis and others alike.
Vitamin D found in salmon is proven to control obesity. Eating salmon, which also offers vitamin B6 in abundance, will keep your stress levels under control.
3. Cottage Cheese
Imagine you being asked to eat cheese in your diet? That is a wonderful feeling, isn’t it?
Cottage cheese is a high source of protein with lesser fat and carbohydrates. Since it is heavy on the stomach it can make you feel full with just a little intake. Dairy products are also rich in calcium making it to the list of diet food.
Cottage cheese fits impeccably well on your salads, avocado toast or in your soups making it tastier yet healthier.
4. Cruciferous Vegetables
This genre of vegetables includes cauliflower, broccoli, cabbage, bok choy, brussels sprouts and others.
It is a great source of protein for vegetarians which makes it more suitable for your weight loss diet plan. The components of these vegetables are also believed to help in fighting cancer.
Verifying the energy density of any food can help you understand if that can be included in your diet. The form of food is also equally important in designing your food strategies.
Food with higher water content are satiating plus low on calories and that makes it the best fit for a weight-reduction plan. Soup is the greatest example of this which blends perfectly in any diet plan.
However, you must be aware while mixing the add-ons like cream, cheese or coconut milk while preparing your diet soup.
Tuna is extremely rich in protein and it easily helps in building muscles. It is the most preferred diet food ingredient for those who are into bulky bodybuilding.
Heavy breakfast and light early dinner are basics to be followed in any diet plan.
Eggs, highly rich in protein with a decent amount of fats, in breakfast can keep you satiated throughout the day. The yolk also contains a higher amount of all possible nutrients.
Fruits are low energy density food items which contain a high amount of water.
Fruits, despite being high on natural sugar, are a good component of your diet plan. Plus, its quality of being rich in fibre and vitamins are like bonus points.
Many studies have suggested that including fruits in your daily diet can help you stay fitter and healthier alongside keeping a close watch on your weight.
‘Health is Wealth’ – amongst the many lessons that we have learnt from this pandemic the topmost is that good health is everything.
You need not be on a strict diet regime in order to stay healthy.
But for starters, you must reduce the frequency of your junk food and then slowly move towards healthier food habits.
Payal is a Company Secretary by profession who wishes to bring a positive change in this otherwise distorted world via kindness, empathy, soul healing and through the beautiful and primitive medium of literary writing.