What is the best way to lose weight? Are there food we can eat that can actually assist us in our health and weight loss journey, Today you are going to find out. Today I am counting down 7 healthy foods for weight loss and provide you Best Indian Diet Plan to Lose weight.
There are foods that have a lot of nutritional benefits but they are also going to help us control our weight and today I am going to talk about why each of these foods can be a big part of helping us obtain our weight loss goals, Along with that I will share weight loss diet so read the full article.
Table of Content
Science behind weight loss
7 healthy foods for weight loss
Weight loss diet plan
How to balance your diet
Science behind weight loss
Before getting into weight loss journey you should know some science-based knowledge behind this Weight loss diet plan that helps you to understand how this process works. So, As we know in order to perform any activity our body burns calories.
When you are breathing, doing a workout or even blinking your eyes, some sort amount of calories burns so in order to maintain that process we need to consume calories through our daily diet.
Now, there is no rocket science behind weight loss, you just need to decrease your required calorie intake, for example, if your body needs 2500 calories (figure mat very) per day so you need to consume 2000 calories and burn the required number of calories.
Don’t worry, you don’t need to sacrifice Roti, Rice and all, you just need to avoid junk food like burger, pizza, samosa and etc. I know it’s kind of heart whelming but it is what it is. I want you to know that junk foods like burger, pizza, and samosa are very high in calories and during weight loss journey we need to stick on a calorie deficit to achieve our goal.
You won’t believe that 2 samosas and 1 pizza will provide you 1100 calories and along with that, you will get 62 grams of unhealthy fat which is too high and sufficient to make you ill.
so, now I will share 7 healthy foods for weight loss which you can add in your daily life if you are not able to follow a strict diet plan.
7 healthy foods for weight loss
Almonds give us 29 grams of protein per cups, now we don’t often think about nuts as an exceptional source of protein but is actuality are, they also give us those healthy fats that are going to help fill us up and keep us feeling satisfied longer.
The brown layer of almonds contains a high amount of antioxidants so if you are habitual to peel of that skin so start eating whole almonds for maximum benefits. Also, regular usage of almonds will boost the metabolism that helps you in weight loss.
Nuts also give us a lot of minerals so almonds are particularly going to give us Magnesium which helps us to prevent heart problems, we also get Vitamin E which is also fantastic for our skin.
Mushrooms are not technically a plant. It is actually a member of the fungi family which enhance its nutritional benefits. It is a fantastic food for vegetarians in vegans and also a great option for meat-eaters as well, nutritionally speaking they actually have a similar nutritional profile to animal meats, they give us lots of Iron and Protein.
Mushrooms produce natural antibiotics. it also improves your immune function, high in antioxidants and especially known for its cancer fighting properties. mushrooms have also been found to be beneficial for weight loss due to high protein and fibre.
Now the cool thing about mushroom is that they are low in fat and they are low in sodium however they are incredibly flavourful which makes it so delicious. so you can add this amazing item in your daily diet for better results.
3. Sweet Potato
Now, I am sure a lot of people think how can a sweet potato helps to lose weight. when we are on a strict diet so most of the time we get sugar craving and sweet potato has all the soluble fibre and natural sugar which can satisfy that sugar craving.
Sweet Potato is also high in fibre and low in calories and also it has high water content which makes it best weight management food. It has a low glycaemic index which keeps your blood sugar level moderate and you will not feel obese.
At the same time it’s giving you lot’s of Creatine, Vitamin C, helps to raise our Vitamin A level. Now it’s recommended that when you eat sweet potato you consuming with a little bit of fat that actually helps the body to better absorption of foods.
A study published in the journal internal medicine review found that avocado help people lose weight for many reasons the reason for this weight loss is because avocado is rich in many nutrients that help Higher intake of fibre such as Vitamin C, Vitamin E, Folate, magnesium, copper, and potassium which helps you to get rid of that stubborn fat in no times.
Avocados also contain a fair amount of niacin, riboflavin which boosts your metabolism. it contains monounsaturated fats which has multiple benefits like it will reduce apatite and make you feel full. also, it actually increases the rate at which fat is burned.
Avocado can reduce appetite and decrease the desire to eat after a meal. It is rich in monounsaturated and oleic fatty acids which are directly targeted and burn your abdominal fat.
5. Citrus Fruits
According to a study done in 2016 by the American Chemical Society, citrus fruits can prevent obesity-related heart diesis, diabetes, and liver disease one way to get more citrus in your diet by adding them to your water also citrus foods are low in calorie but yet their water and fibre help you fill-up for a longer period.
Citrus fruits are a good source of fibre. 1 cup of orange provides you 4 grams of fibre which has several health benefits, including weight loss and improving digestion. also, they are rich in plant compounds which protects liver inflammation.
Citrus fruits like Orange has zero fat, is low in calories and is a rich source of antioxidants, which makes it one of the best weight-loss friendly fruits and it can raise the levels of citrate in your urine, lowering the risk of kidney stones.
Oats are a rich source of protein that helps to improve digestion as well as for losing weight also it is high in Magnesium which boosts your metabolism and keeps you full for long. Oats also contain Serotonin which is very important for a healthy brain.
Oatmeal diet can help you in your overall weight loss plan because it will make you feel full for a longer period and the fibre includes in oatmeal will help you to boost your digestive health. Also, it is a low-cost food so you can easily stick with this diet plan.
If you want to maximize your weight loss results so add oatmeal in your breakfast at least thrice in a week for better results, it is very easy to cook and gives you energy all day long.
I know most of the people will think how banana will help to weight loss, yes we all know that banana is high in carbs but the other properties of bananas are very important for weight loss they are rich in Electrolytes also it’s improve digestion and very important for your bones and brain.
Banana is also a great source of energy while exercising. it contains healthy carb which boosts your endurance. As a result, you feel more energetic during the workout so if you are a fitness freak, you can add banana as a pre-workout meal and you will feel the result.
It also contains pectin fibre, potassium, and magnesium which makes you fill-up for a longer period. It will also help to improve bone density so add 1 banana in your morning snacks.
Weight loss diet plan
1160 Calorie Diet Plan
Meal 1: 15 gram Almonds(75C) + 1 Carrot(10C)
Meal 2: 5 egg whites boiled(65C)/ 1 Apple(65C)
Meal 3: 2 Cocumber(20C) + 1 Carrot (10C)
Meal 4: 2 Brwon bread(142C) + 1sp Peanut Butter(96C)
Meal 5: 100g Paneer(260C) + 1 Roti(130C) + 1 bowl Dal(60C)
1420 Calorie Diet Plan
Meal 1: 1 Cup Oats(150C) + 1 Apple(65C)
Meal 2: 25g Almonds(145C) + 2 Carrot(20C)
Meal 3: 200g Grilled Chicken/Paneer with Lemon(280C)
Meal 4: 5 Whole Egg (375C)
Meal 5: 100g Fish(116C) + 2 Roti(260) + 2 Cocumber(20C)
These are the Indian diet chart for weight loss you can follow as per your weight loss goal. First, you need to follow 1420 calorie diet plan for 8 weeks and after that, you can follow 1160 Calorie Diet Plan for 6 weeks.
You need to start some physical activity along with that to burn extra calories. If you have any serious medical condition so take advice with your health experts before getting into these diet plans.
One more thing you need to know when you are on calorie deficit so you will feel tired or weak but don’t worry our body take some time for adaptation. after a few weeks, you will get used to it. You can add one multivitamin along with that, If you want to know the best multivitamin for you so you can read my Best Multivitamin Tablets in India 2020 [For Men & Women] article.
How to balance your diet
I have already shared Top 7 foods for weight loss and 2 Weight loss diet plan but these 2 things will not capable enough for better and faster results. I am sharing some instruction which you need to follow along with that.
1. Drink 4-5 Liters water daily
Water is a very important factor so don’t forget to drink some amount of water every hour. water plays an important role to supply nutrients in your blood vessel and also it is Zero calories so add this in your daily routine and you will feel fresh and hydrated.
2. Sleep at least 7-8 hours a day
We all are having a busy lifestyle and it is very hard to sleep for a longer period due to stress, depression or workload but always remember, Rest is a key. so try to take 7-8 hours quality sleep.
3. Have an early dinner
Late dinner is a part of Indian lifestyle compare to the world. As per experts, our metabolism slows down after sunset so always have your dinner around 7:30 PM to 8:00 PM so that it can easily digest before you sleep.
4. Add Physical activity
Balance diet will not give you results alone so if you want fast results you need to add workout routine along with diet, if you don’t want to go the gym, that’s ok but start jogging or morning walk so that you can burn some extra stored fat from your body.
5. Control stress level
we all have emotional and physical tension these days. it can come from any events that make you feel frustrated, angry or nervous that can affect your weight loss goal so try to overcome with stress by doing some activity like listening music, travelling and things that make you feel happy.
So, these are the instruction you need to follow and it’s my guarantee you will surely achieve your weight loss goals just be patient and focused. if you are a gym going person so you can add Whey Protein with this diet plan. you can check out my 10 Best Whey Protein in India 2020 article for detail information
One thing keeps in mind, great things take time so always stick to your diet plan and have patience. Your weight did not increase in one day so don’t expect overnight results.
If you follow this diet routine proactively and do regular workout so in 1 month you will start getting results. Motivation is key but high expectation may affect your fat loss goals so always keep yourself motivated.
I hope you like this article If you have any concern or any personal doubt about this article so you can ask in the comment section. I will surely help you. Please give your valuable feedback if you find this article helpful.