Weight loss and fitness are prime attractions these days. This is a result of growing awareness and inclination towards a fit and healthy lifestyle. The literacy rate has shot up in the past few decades which has been a major contributor to the status of the fitness industry today. People are turning towards gyms and healthy food choices as part of everyday routine, which is a great move ahead. According to WHO, more than 1 billion people around the globe are obese. Leanness is another contradictory issue that persists across the world having a distressing impact on society as a whole.
While there is a lot of fuss about all those gymming equipment from running on a treadmill for hours to lifting weights to get in shape, people often forget the most essential part of weight loss- diet! As a fundamental rule of thumb, your weight loss is caused 75 % by the diet you take and mere 25% is the contribution of exercise. Here are some essentials of a diet plan for you to consider if you’re planning to work on shedding some weight.
Why is diet so important?
Weight management is mostly about how your hormones react to certain foods. Our cravings, hunger, and body weight are all influenced by hormones’ signals to the brain. Protein makes you feel full quickly and for a long time. Additionally, it reduces feelings of hunger by lowering post-meal secretions of the hunger hormone ghrelin.
Because it slows digestion and ensures a gradual rise in blood glucose levels, dietary fiber slows the release of the hormone insulin, which helps the body store fat. It is unnecessary to restrict calories significantly; in fact, it is not recommended. Instead, eating whole, unprocessed, high-quality foods is the safest and most long-lasting way to lose weight. These foods naturally reduce hunger, speed up your metabolism, and help you burn fat.
Pay attention to portion size and avoid as many processed foods, fried foods, and refined sugars as possible. The plate method, in which half of your plate is fruits and vegetables, 25% is lean protein, and 25% is high in fiber carbohydrates, is a great strategy.
Foods to include in your weight loss diet plan:
You can reach your weight loss goals by including these foods in your diet plan along with regular exercise.
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Eggs:
eggs are known for their high protein content and being nutrient-dense in nature. Due to their high protein content, eggs make you feel full if you include them in your breakfast. This makes sure you are not turning towards other unhealthy, processed food items throughout the day.
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Leafy greens:
this one never goes out of the diet trends and is very essential to include in your diet plan. Kale, spinach, and other green veggies have your back when it comes to healthy eating as well as a weight loss diet. Whoever you ask, green vegetables and leafy vegetables are a major part of all the diet tips for weight loss and a healthy diet.
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Beans and legumes:
if you’re an Indian, it is nearly impossible for you to say not to Lentils and beans. Black beans, kidney beans and other legumes and beans give us a lot of protein and are a great way to fill up your stomach in a healthy and delicious way.
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Nuts and seeds:
nuts and seeds have distinct health benefits. All nuts help reduce hunger and are a good source of fiber, protein, and healthy fat. In the meantime, seeds are an excellent source of healthy fat and minerals. Keep an eye on your portions as well. A quarter cup of nuts and seeds is equivalent to one serving.
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Avocados:
Avocados are completely overlooked. The fruit is a great food for reducing hunger because it contains a lot of fiber and is a good source of healthy fat. However, avocados are high in calories because they contain fat, so portion control is essential.
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Whole grains:
according to several studies, whole grains are known to have an impact on your weight loss journey. These are high in fiber and give out a little bit of protein. Examples of whole grains include oats, brown rice, etc.
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Fruits:
now that you might have been asked to reduce your sugar intake, it is likely that you would crave something sweet. Fruits are the most healthy and nutritious way to quench that craving. The micronutrients and healthy natural sugar is your way to go for weight loss.
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Yogurt:
Rather than simply being added to your diet, yogurt may be most beneficial for weight loss when used in place of high-calorie, low-protein foods. This dairy product may naturally cause you to eat fewer calories throughout the day because it may help you feel fuller for longer.
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Oats:
Resistant starch, which is a type of starch that doesn’t break down, is abundant in raw oats, making them excellent for weight loss. Resistant starch releases byproducts during digestion that can increase insulin sensitivity in your cells and aid in the reduction of stubborn midsection fat.
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Chia seeds:
now, you most probably would have seen all those nutritionists and social media influencers including chia seeds in their diet while they are on their weight loss journey. They have a lot of fiber, which can make you feel fuller and stop you from eating too much. Second, because they expand when they are wet, if you consume them unsoaked, they will expand in your stomach, occupying more space, and eventually becoming a natural appetite suppressant.
While your weight and your body image are not really linked as a rule of thumb, many people consider weight loss because of the issues that might arise because of unhealthy eating and a high BMI on the scale. These weight-loss foods are definitely effective if included in the right way and clubbed with regular exercise.
