Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on hunger, hormones and how many calories we burn. The key is to consume calories lesser than the amount you burn. 3,500 calories approximately equals 1 pound of fat. Cut 500 calories a day from your diet and you will shed a pound of fat in a week, far more quickly than trying to burn it off by exercising. Studies have shown that people who lose weight gradually with a calorie-controlled diet are able to maintain their weight better and for a longer duration.
Vegetables: Broccoli, Cabbage, Cauliflower, Lettuce, Radish, green leafy vegetables including Spinach, Fenugreek and Capsicum.
Fruits: Avocados, Blueberries, Pears, Grapefruit, Oranges, Sweet lime, Papaya, Apple
Grains and cereals: Black beans, Oats, Brown rice, Kidney beans, lentils, Garbanzo beans (white chana), Pearl Barley, Quinoa
- Non-Vegetarian: Salmon, Egg white and boiled chicken.
- Other foods: Wine, Almonds, Walnuts and Green tea.
High Protein & Low Carbohydrate diet good for Weight loss:
High Proteins: Going on a high-protein diet may help you tame your hunger, which could help you lose weight.
You can try it by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Remember, calories still count. You’ll want to make good choices when you pick your protein.
If you plan to add a lot of protein to your diet, or if you have a liver or kidney disease, check with your doctor before consuming.
The Best Sources Of Protein Are:
- Low-fat dairy.
- Nuts and seeds.
A Low Carbohydrate Diet: An alternative that has been available for a long time is the low-carb diet. This diet restricts your intake of carbohydrates like sugars and starches (breads, pasta, etc.) and replaces them with protein and fat.
Low-carb diets reduce your appetite and make you eat lesser calories and lose weight pretty much effortlessly, as long as you manage to keep the carbs down.
Avoid Carbohydrate Sources:
- White flour, white bread, potatoes, popcorn, white rice, sugars like sucrose, glucose, lactose and fructose.
- Banana, watermelon, muskmelon, custard apple and Jackfruit.
- Cookies, spaghetti, soft drinks, corn and cherry pie.
Also, Avoid the Following:
- Chocolates, egg yolk, prawns and red meat.
Do keep the following points in mind:
- Take 2 glasses of lukewarm water daily.
- Drink at least 2 to 3 liters of water every day.
- Start your day with breakfast. It is the most important meal of the day. After a long night’s rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.
- Keep healthy snacks ready for those times of the day when you know you feel typically hungry and can easily stray from your eating plan.
- Eat small, frequent meals – Figure out the frequency of your meals that work best in your schedule and stick to it. Regular meals help prevent binging.
- Avoid heavy dinner; maintain a gap of at least 3 to 4 hours between your meal and sleep.
- Replace cold drinks with coconut water, vegetable soup or buttermilk.
- Fiber is excellent for weight loss, so consume more raw vegetables and fruits.
- All carbs are not bad; avoid simple carbs like sugar, sweets and processed food, cakes, pastries, donuts, etc.
- Never skip meals.
- Avoid bakery products.
- Consume non-veg in boiled or grilled form.
- Avoid taking water along with the meal.
- Eat slowly, chew every bite, and savour the taste of your food.