We all want to maintain our body weight, but we do not bother to follow a systematic way to achieve this objective. We often give excuse that we do not find enough time to do workouts! Then, when it comes to the selection of proper diet, we are quite hesitant to consult a dietician. Instead, we get into a venture of formulating our own diet plans in which we leave out all the essential foods which would provide us energy. We starve and think that we are shedding weight. But this is not a healthy option since our body requires a lot of energy to carry out its functions. So, we need to select those foods which would satisfy our hunger and provide us energy without making us fat. Here goes the list of 10 foods which you can think of including in your weight loss diet plan:
- Fatty Fish: Fishes in this category include tuna, salmon, mackerel, sardines and herring. The ingredient present in these fishes is the omega-3 fatty acid, which aids in the lowering of cholesterol and boosting up your rate of metabolism. The omega-3 fatty acids work by altering the level of leptin hormone which exerts a direct influence in metabolism. This hormone determines whether the calories would be burnt or stored as fat. Fishes are also good sources of protein. You can enjoy a healthy dish with grilled fish and steamed vegetables.
- Citrus Fruits: The citrus fruits form an important component of your diet because of the presence of vitamin C, a powerful antioxidant, and fiber, a cleansing agent. Vitamin C aids in the faster processing of fat. It is also a stimulator of the amino acid called carnitine which is responsible for boosting up the fat burning capacity of the body. Citrus fruits provide just around 50 to 75 calories and its high water content keeps you full for a long time period. Thus, you need to include fruits like oranges, lemon, guava, papaya and sweet lime in your diet.
- Green Vegetables: Green vegetables, especially broccoli, spinach and asparagus are to be included in your diet not only because of their fiber content and the antioxidant properties, but also for the high thermic effect (the energy expended by your bodies in order to consume and process food) and low calorie density. These vegetables have a very low probability of getting converted into fat because all their calories get used up during the process of digestion. The vitamins and minerals present in green vegetables also give you a feeling of fullness.
- Pop Corn: Pop corn is an easy-to-make snack which can be taken any time. Popcorn is a low-calorie snack with high fiber content. The food is associated with high satiety levels since it keeps the mouth busy for a longer period of time. But in an attempt to make it more delicious, we often choose the cheese, buttered and caramel flavored popcorns. But then, it does not remain as a low calorie snack!
- Oatmeal: Oatmeal is a food consisting of complex carbohydrates which take longer time to get digested. There is slow digestion and slow release of energy. This gives you a feeling of fullness for a long time. The slow digestion process also helps the body to maintain the stability of its blood glucose and insulin levels. Oatmeal happens to be the most popular breakfast cereal containing enough protein per serving in comparison to other cereals. The best way to enjoy the cereal is to mix it with skimmed milk or yogurt. You can also add fruits like bananas and apples to make the breakfast wholesome.
- Almonds and Walnuts: These dry fruits are a storehouse of fat (the "good" fat), minerals, micronutrients, protein and roughage. You can take a handful of these raw, unsalted nuts in between your work to keep you full and energetic. A few nuts per day would generate a lot of energy without producing any effect in the waistline.
- Low Fat Dairy Products: Cheesy delights are good, but low-fat cheese is excellent. You cannot leave out dairy products from your diet because of high fat content. Dairy products are a good source of calcium which is responsible for bone and teeth health. Calcium is responsible for breaking down fat cells for eliminating fat through the process of excretion. Studies indicate that calcium deficiency can lead to the release of Calcitrol hormone which aids in fat storage. You can include low-fat spreads, low fat cheese and skimmed milk in your menu.
- Beans: Beans, high in fiber content, form one of the best sources of plant-based proteins. The digestion time is longer which makes you feel full for a long time.
- Whole Grains: Whole grains or brown foods like sorghum (jowar), pearl millet (bajra), finger millet (ragi), brown rice and whole wheat flour are complex carbohydrates which lead to the slow release of sugar during the breakdown process. This phenomenon maintains the blood sugar levels of the body and fights the body's craving for sugar! The high fiber content and the presence of vitamin B complex also contribute to the metabolic control.
- Apples: Whenever we feel hungry, we normally order pizzas or fried chickens! But apples can be a healthy snack option to satisfy your hunger at any time. The feeling of fullness comes from the high water and fiber content. The pectin soluble fiber present in the skin acts as a natural appetite suppressant. You can modify a popular saying to "an apple a day keeps the weight away!"
There are healthy foods which can make us feel full without letting us add on the extra kilos. We cannot afford to keep our stomach empty and allow the gastric juice to cause damages to the stomach walls in the form of ulcers. Without feeling deprived, we can take these foods to ensure an energetic and yet a fat-free lifestyle!
