When you are trying to
lose weight, you need to maintain a fine balance between creating an energy
deficit and at the same time remaining energetic to go through the day. As we
embark on the fat loss journey, it is important to keep in mind that the weight
you are trying to lose was not put on overnight, and hence it may
not be shed overnight either. The two most important aspects to weight loss,
before we even touch the topic of weight-loss foods, are patience and
perseverance.
The rate at which an
individual loses weight is dependent on many factors such as past efforts
at weight loss, history of following fad diets, age, hormonal imbalance,
presence or absence of metabolic conditions, kind and amount of foods consumed
and so on.
The 3 most important
food groups to include when we are looking to shed some inches are protein, fibre and good
fats.
1. Eggs
Eggs have been made
out to be villains that lead to elevated cholesterol
levels. However, eggs have the best quality of proteins that can be
absorbed by the body. Apart from their protein content, eggs are power houses
of vitamins found in the yolk. So if you are throwing away the yolk, you are
not getting its complete benefit. Eggs also help to boost metabolism.
Eggs can be consumed daily as a breakfast option. Research has shown that eating eggs for breakfast can help fight weight-gain all day long. In a study, published by the International Journal of Obesity, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning.
Eggs can be consumed daily as a breakfast option. Research has shown that eating eggs for breakfast can help fight weight-gain all day long. In a study, published by the International Journal of Obesity, researchers found that dieters who consumed two eggs for breakfast five days out of the week lost 65 percent more weight than dieters who consumed a bagel in the morning.
2.
Vegetables/Salads And Fruits
The main reason we put
on weight is because we eat more than we burn. Vegetables, however, are
magical, they make you feel full so they are very high on the satiety marker
and at the same time don't make you pile on the inches. The fibre and the water
in vegetables and fruits will not make you put on the inches if you ate just as
much.
However, the method of cooking is equally important. Over cooked veggies swimming in oil will not do you any good. Veggies that are roasted/steamed/grilled or sauteed with flavourful ingredients or even and par cooked give you the best benefits as against those that are overcooked and heavily spiced.
However, the method of cooking is equally important. Over cooked veggies swimming in oil will not do you any good. Veggies that are roasted/steamed/grilled or sauteed with flavourful ingredients or even and par cooked give you the best benefits as against those that are overcooked and heavily spiced.
3. Nuts
Nuts are a
powerhouse of energy, protein and good quality fats. Nuts contain mostly
unsaturated fat. This type of fat is associated with protection against many
different diseases, including heart disease. However, with nuts it is important
to exert caution in terms of portion size as they are concentrated sources of
energy. Going over board can make you put on weight.
Several observational
studies have found that regularly eating nuts is not associated with weight
gain and may even prevent it. One study looked at the diets of 8,865 men and
women over 28 months. It found that those who ate two or more portions of nuts
a week had a 31% lower risk of weight gain, compared to those who never or
rarely ate them.
4. Water
Water is most crucial to
enable a smooth weight loss journey. A dehydrated muscle cannot burn fat.
Consumption of adequate water prevents you from over eating and slumps
appetite.
Water is most important for all bodily processes. Lack of water in your system can slump metabolism, thereby slowing down the fat loss process. Water is also most important for the process of detox.
Water is most important for all bodily processes. Lack of water in your system can slump metabolism, thereby slowing down the fat loss process. Water is also most important for the process of detox.
5. Legumes
Legumes and beans are
good sources of fiber and protein. These help to keep up metabolism. They
are known to increase satiety and curb the cravings of processed
foods. Pulses help to amp up the fat burning process, allowing for more
effective fat loss.
While the 5 foods mentioned above can help you
get along your weight loss journey, it is equally important to note that for
sustained fat loss a conscious blend of exercise and balanced diet is a
pre-requisite. Fad diets can lead to vitamins and mineral deficiency. Always
consult a qualified nutritionist who can help you achieve fat loss through a
diet that keeps you well nourished yet allows a deficit.
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material copyright healthcare nt sickcare. 2017 – 2018. Terms and conditions & Privacy Policy of use. The contents
herein are for informational purposes only. Always seek the advice of your
physician or other qualified health provider with any questions you may have
regarding a medical condition. Source: This article inspired from various
online articles and own offline experiences. The content meant for public
awareness and regular post to clientele of healthcare nt sickcare.
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