Obesity has become a social issue nowadays. But the main concern is the threat it poses to our health. All the vital organs of our body-heart, liver, kidney are severely affected by obesity. This also makes obese people more prone to diseases. So how can we curb it? The truth is there are no ‘healthy’ shortcuts to weight loss. Weight loss demands a disciplined lifestyle which includes healthy diet and regular exercise. But yes, certain foods can help you lose weight. Some of these are low calorie yet filling, while others help by boosting metabolism. So, let’s look at the top 10 weight loss foods.
Weight Loss Foods – Oats
Although oats have significant amount of calories (400 calories in 100 grams), it can be beneficial in losing weight. High fibre content of oats helps in keeping a person sated, thereby restricting overeating. Oatmeal is appropriate for breakfast as it makes one significantly less hungry throughout the day. The process of digestion is slowed down due to its fibre content. It is even low in glycemic index.
Weight Loss Foods – Honey
Honey is a great substitute for sugar. It is a natural ingredient and provides lesser calories and is sweeter. Presence of various amino acids and minerals in honey help in metabolism, thus reducing the chances of weight gain. Honey is found to have a high glycaemic index and the glucose is slowly and gradually absorbed in the body. Intake of honey with warm water and lemon in the morning helps in triggering metabolism. Fats and cholesterol get burnt by consuming honey.
Weight Loss Foods – Low Fat Yogurt
Yogurt provides only 60 calories for 100 grams. Because of its calcium content, yogurt helps in weight loss. Studies have shown that people who include low-fat yogurt in their daily diet lose weight more easily than those who don’t. This is because calcium in the body aids in burning fat, thereby promoting weight loss. Also, consuming yogurt makes you feel full and resists craving and hunger pangs. Yogurt especially cuts down the fat around the belly. Due to these reasons low-fat yogurt is highly recommended for people watching their weight. It can be easily prepared at home using skimmed milk and can replace unhealthy snacks like fries and burgers. Buttermilk prepared from yogurt can be a nutritious alternative to sugar beverages.
Weight Loss Foods – Nuts
Nuts are high in calories and a handful of them can keep a person sated for long. They are rich in dietary fibre, good fats like monounsaturated fatty acids and omega-3. These fats are healthy fats and do not aid weight gain. They also help in triggering metabolism and thus burn more fat. Nuts are recommended after workouts as they are rich in protein and can help in building muscles.
Weight Loss Foods – Apple
Apple is loaded with nutrients. It is filling and has very few calories. High fibre in it takes sufficiently longer time to digest. Obese and health conscious people must try to have apples every day. It also contains ursolic acid which is known to burn fat.
Weight Loss Foods – Grapefruit
Grapefruit is famously known as a wonder fruit to lose weight. It is low in calories (around 40 calories in 100 grams) and contains almost negligible amount of fats. Moreover it is loaded with dietary fibre which makes it filling. Pectin is a compound present in it which helps in lowering cholesterol level. Moreover, grapefruit is rich in Vitamin-C which can aid in cutting extra fat from the body. It is low in glycemic index and is known to aid in metabolizing fat burn.
Weight Loss Foods – Avocado
Avocado provides around 150 calories for 100 gms of its consumption. A good amount of monounsaturated fatty acid is present in it. It can be easily utilized by the body and is slowly broken. An avocado is loaded with vitamins, minerals and mufa and provides balanced nutrients.
Weight Loss Foods – Cucumber
Cucumber is a low calorie food and contains high amount of water. It is diuretic and thus helps in flushing out the toxins. It can even help in minimizing the retained water and fat in the body. Consumption of cucumber can help maintain the pH of the blood. Normal pH level can help in removing unwanted acids from forming into fats. It also contains fibre which can help in restricting the absorption of fat and thus can directly flush it out.
Weight Loss Foods – Broccoli
Low calorie and high dietary fibre foods are always helpful in aiding weight loss and broccoli is a good example. It can be boiled, steamed or can be consumed in salads. Vitamin-C in it also helps in cutting the fats.
Weight Loss Foods – Watermelon
Watermelon provides only 30 calories for 100 grams of its consumption. It contains more than 90% water and is filled with vitamins and minerals. Moreover it is filling and can become a healthy snack. It is rich in a compound known as citrulline which gets converted to an amino acid arginine. Argininee helps in lowering the absorption rate of fats in the body and thus helps in maintaining weight. It can be consumed after workouts as it helps in replacing the lost electrolytes and can keep a person hydrated.
Eating the right food is only half the battle won. Make physical exercise an integrated part of your life to achieve and maintain healthy weight. It will be a lot easier if you make conscious efforts to make your body work more – climb stairs, walk to the grocery store, do household chores, play with your kids, take your pet for a stroll-because any exercise is better than none.