Want to lose weight without making yourself crazy or turning to fad diets. A big part of losing weight involves a simple, sensible exercise and eating plan.
New research suggest that high-protein foods make you feel fuller between meals, an important factor that can ultimately help you reduce overall calorie consumption and reduce weight. A lot of weight loss regimes always advise to include more dietary fiber this is because they tend to make you feel full for a longer time, thus keeping a check on your food intake.
To lose weight you need to take less calories but that doesn’t mean that you have to eat less. Fruits add bulk to our diets and do not provide many calories. They can be used as a substitute for high calories foods in our diet, making you feeling full and satisfied with an intake of fewer calories.
Here are some fruits that can help you lose weight.
Watermelon: This juicy fruit provides only 30 calories per 100 grams and keeps you hydrated. It is rich in amino acid arginine which helps in burning fat.
Guava: They are rich in fiber, have low glycemic index and prevent constipation. They also activate the metabolic rate which helps in weight loss.
Pear: A great source of Vitamin C, pear is the perfect fruit for weight loss. It is packed with fiber which keeps you full for longer as it gets digested slowly. Pears are also known to keep your cholesterol levels in check.
Oranges: Oranges provide only 47 calories per 100 grams. Orange is considered to be a negative calorie fruit which means that it contains less calories than what your body requires to burn it. Simply put, you burn more than you eat.
Blueberries: Blueberries are rich in antioxidants and help in boosting metabolic rate. Regular consumption is also known to reduce insulin resistance, hypertension and cholesterol.
Strawberries: These beautiful looking berries help in the production of fat burning hormones adiponectin and leptin resulting in higher metabolism.
Peaches: They are very filling as water composes 89 percent of their weight. Being rich in fiber, they help in reducing hunger.
Here is a sample weight loss Indian diet plan
a. Home-made rava idlis with sambar (no coconut chutney)
b. Whole green moong chilla with mint and dhania chutney
c. Oats upma – made with vegetables (try using steel cut oats for added fibre)
a. Chaas made with 1/3 cup low fat dahi – add fresh dhania, rock salt, and jeera powder
b. Mango milkshake – ½ mango + ½ cup (125 ml) low fat milk (NO added sugar)
c. Fruit chaat – 1 cup mixed fruit (use fruits with higher fibre – apple, pineapple, guava, pear. Add chaat masala + a pinch of rock salt)
It would be best to incorporate 4 food groups. See the table below and mix and match to ensure a well-balanced lunch meal:
|Phulkas – 2||Start with 1 cup salad – all raw vegetables||Dal – ½ cup moong, toor|
|Brown rice – ½ cup cooked||Plus ½ cup cooked sabji||Chowli (black-eyed peas)|
|Lapsi rava (broken wheat) – ½ cup cooked||Focus on green vegetables||Rajma (kidney beans)|
|Jowar rotis (made with 3.5 tbsp atta)||Chole (Chickpeas)|
|Methi/palak rotis||Low-fat paneer – 50 grams|
|Aloo/potato – ½ cup cooked||Moong sprouts|
|Waal (White beans)|
a. 1 utapam made with less oil + roasted tomato chutney
b. Home-made Bhel:
- 1 cup murmura
- ½ cup roasted chana
- ¼ cup plain roasted peanuts
- ¼ cup mixed tomato + onion + dhania
- Green chutney made from pudina and dhania
c. Steamed methi muthiya (Gujrati snack):
- Made with combination of bajra, whole wheat, and besan atta
- Use fresh methi
It should be the lightest meal of the day. Choose from the following options:
a. Bowl of soup – Rasam/palak/dudhi
b. Bowl of sprouts salad:
- 1 cup cooked sprouts – chana, moong
- 1 cup all raw vegetables – cucumber, tomato, onion, carrot
- Dressing of lemon, salt, and pepper to taste
We found this sample diet here.
Disclaimer: We do not guarantee any weight loss through this method as the results may vary from person to person. We do recommend you consult your nutritionist and physician before following any of the tips suggested here.
Here are some products that will help with weight loss:
Green Coffee is derived from raw and unroasted seeds or beans from the popular Coffea fruit. The extracts from these rare find of Coffea beans are proven to show miraculous health benefits especially in weight loss.
Coffee beans Anti Oxidant contains Caffine and Chlorogenic acid. When the beans are roasted, it turns brown and significant amount of Chlorogenic acid is lost. The rosted coffee is what we drink, which is high in caffine.
FATNIL Contains all-natural ingredients which Helps to control the weight and cholesterol. It functions without disrupting normal body process. Provides an excellent source of dietary fiber. It aids in the weight loss journey by decreasing the absorption of fat by the body and also by supressing the hunger.
Garcinia cambogia in this acts as a natural appetite suppressor and aid weight loss.