If you are trying to lose fat, there are some foods that are a better choice than others. Foods that are high in fiber and protein, and foods that are very rich in nutrients should be prioritized while focusing on fat-loss.
Keep in mind that there is nothing magical about these foods that makes you burn fat. But, there is something magical about these foods that helps you feel fuller and empowers you to eat less, and to eat fewer calories. You still must decide to eat fewer calories and be conscious about that. Because it is eating fewer calories that makes your body burn fat.
Beans, pulses and legumes
Beans, pulses and legumes should be a staple of any healthy weight loss diet. You may be thinking “but beans are high in carbs!” and you would be right. But the good news is that these carbs are the best kind. They are mostly fibre, which helps you feel full for longer and lowers your risk of heart disease. Also, beans are a great source of protein, iron and other important nutrients such as folate, potassium and magnesium. They’re especially important for vegans and vegetarians who don’t get protein from animal sources – so if that’s you then focus on plenty of beans into your diet!
Lean proteins like chicken, fish, and eggs
Lean meats are a good source of protein, and they can be made many different ways. Chicken, fish, and eggs are all lean sources of protein that have high quality protein without too many calories.
Grilled or roasted preparations taste great without added fat (i.e., oil or butter). They’re also easy to prepare at home on the grill or in your oven! All of these also make a terrific addition to any vegetable-based curry dish (with a measured amount of oil) made on the stove top.
Whole grains like quinoa, oats, brown rice and whole wheat flour
Whole grains like quinoa, oats and brown rice are healthy for you. They’re high in fiber and various vitamins and minerals. Studies have shown that whole grain foods help you feel full for longer than processed or refined foods do.
Whole wheat flour is another great choice if you want to eat more whole grains. Switching from atta to whole wheat flour can help you feel more full with just 1 roti instead of two, and it can empower you to eat fewer rotis.
Low fat dairy products
Low fat dairy products are lower in saturated fat and give the benefits of dairy without the negative health effects of saturated fat. Examples include low-fat cheese, yogurt, milk and other dairy products. Dairy is a high quality source of protein that’s especially important for vegetarians who may not be getting enough from their diet otherwise.
Fruits and veggies
Eat a variety of fruits and vegetables. Fruits and vegetables are high in fiber, which helps you feel full. They also add volume to your meals, making them more satisfying than low-fiber foods like meat or refined grains that you might otherwise eat instead.
The vitamins, minerals and antioxidants that are found in fruits and vegetables are critical for health.
Eating these foods in the right amounts will help you lose fat
Here are specific tips about eating these foods for fat-loss:
- Eat these foods in moderation. Eating any one of these foods alone will not help you lose weight, but eating them in moderation will. If you eat too much of any food, whether it’s good for you or not, it will hinder your progress and make it harder for your body to burn fat effectively.
- Eat foods that are low in fat and high in fiber. Foods high in fiber fill up your stomach quickly so that it feels fuller longer while also slowing down digestion–two things that can help keep cravings at bay (and therefore keep calories under control).
- Try incorporating more protein into meals by substituting lean meats like ground chicken instead of mutton; adding beans instead of potatoes a salad or chaat; swapping out low fat cheese slices with regular slices on sandwiches; having eggs for breakfast instead of idli with coconut chutney…the possibilities are endless!
- If you need help with the amounts, do not hesitate to consult some someone for a specific personalized diet plan. That can be a great starting point and way to learn about the right amounts of these foods. These foods are prioritized in Dr. Dhurandhar’s Fat Loss Diet diet plans, for example.
We hope that this article has given you some ideas on how to lose weight. If you want to lose weight then these five foods will help, but keep in mind that they are not a magic pill! You need to combine them with exercise, calorie tracking, and other lifestyle changes that enable you to do these things if you want long-term results.