What to eat and not to eat to lose weight
What to eat to lose weight. Obesity causes trouble and embarrassment for anyone. Nobody wants to have a loose, heavy body. It kills the beauty of your entire personality. Excess obesity not only reduces beauty but also makes the body the home of diseases. A good personality is identified by a healthy body.
What to eat to lose weight
You are not able to succeed in trying to lose weight? Is it that you are responsible for what you eat and you do not know?
Do you not understand what to eat to lose weight and what not to eat to lose weight? Do not worry, because here it is being told that by eating what kind of diet, you can reduce your weight. Most of us Indians find it difficult to control our diet because Indian food is high in carbohydrates and sugar and we eat a lot of potatoes, rice, and sweets.
We like snacks very much and we cannot live for a day without eating salty. Due to guest hospitality and affection, we pressure our friends and family to eat more. Apart from all this, we do not even exercise compulsorily every day. It is no wonder that staunch Indians struggle with the problem of obesity.
But for this, it is not necessary to adopt foreign food instead of Indian food. Only the foods found in your kitchen are good for your Indian diet plan, by which you can lose weight. So read what to eat and what not to reduce obesity –
Understand the importance of calories in the diet for weight loss
The occurrence and increase of weight depending on your calorie intake and calorie burn. When you consume fewer calories than you burn calories, you lose weight. Conversely, when you consume more calories than you burn calories, your weight increases. So if you want to lose weight, then consume fewer calories and burn your calories as per the need. It is not easy for you to determine how many calories your body needs because there are 600 calories in four samosas, 500 calories in two slices of pizza, and 385 calories in two gulab jamuns, which is about 1500 calories per day. But these foods can cause high cholesterol and blood sugar problems. To lose weight in a healthy way, you should also make sure that you eat a balanced diet. So cover all the food groups in the food and get all the nutrients needed for good health.
Read More: 5 Ayurveda tips to lose weight
Indian diet plan to lose weight
No single food item provides the entire calories and nutrients to keep your body healthy. That is why it is advisable to have a balanced diet consisting of carbohydrates, proteins, and fats along with micronutrients such as vitamins and minerals. The best Indian diet for weight loss is a combination of five major food groups such as fruits and vegetables, grains and lentils, meat and dairy products, and fats and oils. It is also important to know how to divide food groups, how much should be eaten, and at what time.
The best low carbohydrate in foods to lose weight
Carbs (Carbohydrates) are our body’s main source of energy and we should get half of our daily calorie requirements from Carbs (carbohydrates). However, it is important to consume the right types of carbohydrates. Ordinary carbohydrates such as bread, biscuits, white rice, and wheat flour contain too much sugar, they can be harmful to us. Instead, choose complex carbohydrates that contain a high amount of fiber along with nutrients. Fiber-rich complex carbs are digested at a slower rate, allowing you to feel full longer. So it is a good option for weight loss. For this, you can consume brown rice, millet, ragi, and oats. Carbohydrates are our body’s main source of energy and we should get half of our daily calorie requirements from carbohydrates. However, it is important to consume the right types of carbohydrates. Ordinary carbohydrates such as bread, biscuits, white rice, and wheat flour contain too much sugar, they can be harmful to us. Instead, choose complex carbs that contain a high amount of fiber along with nutrients. Fiber-rich complex carbohydrates are digested at a slower rate, allowing you to feel full longer. So it is a good option to lose weight. For this, you can eat brown rice, millet, ragi, and oats.
Best protein foods to eat for weight loss
Most Indians fail to meet their daily protein requirement. The body needs protein to build and maintain tissue, muscle, soft bone, and skin, as well as circulating blood. A protein-rich diet can also help you lose weight because it helps build muscles that burn more calories than fat. You should get about 30% of your own diet in the form of whole lentils, paneer, gram, milk, green vegetables, eggs, white meat, or sprouts.
Good fat foods for weight loss
Fats are also essential for the body as they help synthesize hormones as well as store vitamins and provide energy. Experts recommend that one-fifth of 20% of your diet should be healthy fats that include polyunsaturated, monocytes, and omega-3 fatty acids. A combination of oils should be used for different foods such as olive oil, rice oil, mustard oil, soybean, sesame, sunflower, and peanut oil. Also, consuming limited amounts of butter and ghee is the optimal way to consume fat. Avoid trans fats that are found in fried salty.
Essential vitamins and minerals for weight loss
Vitamin A, Vitamin E, Vitamin B12, Vitamin D, Calcium, and Iron are very essential for our body as they help in metabolism, nerve and muscle function as well as maintenance of bones and cell production. Minerals are mainly found in vegetation, meat and fish, nuts, oilseeds, fruits, and green leafy vegetables. Experts say that you should consume 100 grams of green vegetables and 100 grams of fruits per day.
Good eating habits for weight loss
Instead of only three big meals a day, consume three normal meals in a controlled quantity and some light snacks in short intervals. Eating at regular intervals will prevent acidity and heaviness of the stomach and you will not feel hungry too soon. Instead of junk food, opt for a healthy breakfast option.
Experts suggest that you should eat dinner by 8 pm. Because metabolism is slow at night, eating late at night can increase your weight.
There are no calories in water. Also, drinking water does not cause any hunger. So, to lose weight, drink six to eight glasses of water daily.
Every person needs at least 15 grams of fiber every day, as it helps in digestion and cardiovascular health. Therefore, eat a diet rich in fiber. For this, you can take oats, lentils, flax seeds, apples, and broccoli.
What not to eat for weight loss
Despite doing a lot of exercises to lose weight in the gym, you are not happy with the results. Maybe you are doing a good exercise or workout but you are making some mistakes regarding your diet! Today we are going to tell you about some common mistakes that people often make in the race for weight loss, due to which you have to be disappointed later.
Dieting is not appropriate to lose weight
In the dieting competition for weight loss, we often forget to eat healthy food. Generally, our diet should not be different from what we are eating. It may be convenient to choose high protein shakes and food but you are not satisfied even after consuming them. To lose weight quickly, weight gainers begin eating processed foods that cannot replace healthy eating.
Health drinks not good for weight loss
Often people think that ‘zero’ calories are healthy. These low-calorie health drinks have a lot of sweeteners, artificial preservatives, stabilizers, and flavorings that we take for less sugar. They still have many side effects.
Salad Dressing not Good for Weight Loss
If you’re eating a salad for lunch, that doesn’t mean you can get away with high-calorie and fat salad dressings. This salad dressing can really spoil your whole purpose. Instead, choose fresh herbs and spices instead of dressing in your salad.
More use of olive oil is not good for weight loss
Yes, olive oil is healthy, but it does not mean that you add olive oil to whatever you eat. It may be your good health switch instead of your normal oil, but its intake is still under investigation.
Correct Portion Sizes for Weight Loss
If you have left your potato chips and started consuming some nuts then it is also important that you control your food portion. If it is healthy to eat something, it does not mean that you should eat more than you need. They are usually filled with healthy swap calories that you need to control.
Skipping meals for weight loss is not healthy
It is very important to give energy to your body throughout the day at equal intervals. It increases the metabolism of the body along with energy. Not doing a mid-day meal to save some extra calories can cause more harm than good. Apart from this, skipping one meal at a time probably helps you reduce some extra calories, but it is not wise to do so. Skipping one meal breaks you down to the next meal, which causes you to eat more food.
Not Eating a Healthy Breakfast for Weight Loss
We may have heard many times that breakfast in the morning is the most important meal of the day but many times do not make breakfast in the morning. Skipping breakfast can make you eat more until you eat more. Eat a balanced breakfast that nourishes you throughout the day.
Eating out too much not good for losing weight
Even if we choose the healthiest place for food, but by eating outside, we eat more than necessary. So make your own food as much as possible and always pay attention to what you are eating.
Not Drinking Enough Water
Water can work like a charm when you are trying to lose weight. We are not able to stay hydrated enough due to wrong lifestyle habits which affect our body badly. We fail to classify the difference between thirst and hunger and this leads us to snack which is unnecessary.