Foods to eat while on Weight Loss

6 essential dietary components:

1. Carbohydrates
2. Proteins
3. Healthy fats
4. Vitamins
5. Minerals
6. Water

Complex carbohydrates are the need. They are rich sources of fiber which:

1. Keep you full longer
2. Provide sustained energy
3. Prevent you from heading to unhealthy junk

Whole grains: Popcorn, Oatmeal and Brown rice fall in this category.

Protein Rich Diet Helps You Shed!

Proteins are building blocks. Every cell of human body needs proteins for formation, functioning and repair.

High protein and low calorie sources are Skinless white meat, Poultry, Low fat dairy and Beans.

Tip:

Protein and fiber rich breakfast keeps you full and lets you eat less during the day (PubMed, 24923232). A Whole wheat bread, Egg and salad sandwich could be a great start.

Healthy Fats make you lean!??

It’s overeating without burning that makes you fat. We can’t live without fat! 20 to 35% of daily calories should be from healthy fats (2010 Dietary Guidelines for Americans). At least 10% of calories from healthy fats are mandatory while dieting.

Healthy Fats:

• Provide essential fatty acids: Omega-3 polyunsaturated fatty acids check obesity? They suppress appetite, improve circulation (thereby enhance nutrient availability), increase the rate at which fats are burnt and reduce fat deposition.
• Prevent diseases such as Heart Diseases, High Blood Pressure and Stroke
• Are great sources of energy
• Make it easier for your body to absorb Vitamin A, D E and K.
• Give soft skin

Healthy fats: Nuts, Fatty fish and Vegetable oils such as Corn oil and Olive oil






Unhealthy fats: Deep fried, Processed foods and Chocolates.

While healthy fats help heart health, unhealthy fats ensure diseases.

Vitamins and Minerals…

Our body needs Vitamins and Minerals for growth, development, staying healthy and functioning well.

Green leafy vegetables, Dark fruits, Eggs, Fortified dairy products, Liver, Beef, Salmon, Fortified cereals, Healthy oils, Seeds and Nuts are rich sources of vitamin sand minerals.

Tip:

Certain vitamins and minerals are better absorbed together:

Iron and vitamin C (Medline Plus, 002422), Sprinkle few drops of lemon over your favorite Iron booster or sip an orange juice along.

On the other hand, Certain vitamins and minerals hinder the absorption of each other, Iron and Calcium.

Beef/Chicken liver, Beans and Fortified grains are rich sources of Iron; Dairy products are rich sources of Calcium. Avoid consuming them together (PubMed, 1600930).

9 Wonders of Water!

In addition to weight loss, drinking warm water has 9 more benefits:

1. Aids digestion
2. Eases bowel movements
3. Improves blood circulation
4. Keeps you energized
5. Flushes toxins
6. Adds a glow to your skin
7. Prevents premature aging
8. Eases sore throat, clears blocked nose
9. Flushes pain substances, acts as a pain killer

Tip:

Drink water with the right Fluoride concentration (0.7 to 1.2 parts per million) to prevent tooth decay and unwanted effects. Go for Fluoridated mineral waters which label the Fluoride concentration.

In addition to the 6 dietary components,

Spices aid weight loss!

Adding spices to your meals makes you eat less!

Spices make your food more palatable. The feeling of satiety or happiness you get while you enjoy food, sends signals to your brain to stop eating much early. On the contrary eating bland foods, may leave you craving for tasty/ unhealthy food.

Salt and sugar are common flavor enhancers. Research shows that certain low calorie spices: Bayleaf, Basil leaf and Cinnamon give you flavour without the unhealthy component.

Tips:

Add ground cinnamon to oatmeal

Add fresh basil leaves to green salads

Read “Nutrition Tips for a Healthy Life” for more tips.