People are always on the lookout for the ultimate weight-loss-friendly foods. In our modern food environment, it is extremely difficult to maintain a healthy weight. Whether or not legumes help you lose weight really depends on whether you control your caloric intake with them.
The fact is that there are no magic foods that are intrinsical “weight loss foods.” You lose weight when the amount of calories you consume is consistently less than the number of calories you burn through everyday bodily processes and physical activity or exercise.
For some people, legumes may be useful in helping them limit calories since legumes are generally very satiating and relatively nutrient-dense, less is more.
| Type of legume | Calories in a 4-ounce serving |
| Peanuts | 643 |
| Lentils | 131 |
| Black beans | 150 |
| Chickpeas | 186 |
| Peas | 88 |
Dal or Lentils in Diet
Lentils can be a great choice for a weight-loss dietary strategy. But you still need to be aware of how much you are eating, as well as the context in which you’re eating them.
- Be aware of both of your portion sizes, and the foods you’re eating alongside or mixed into your lentils.
- Lentils are nutrient-dense and not too high in calories, making them an ideal choice for a weight-loss diet.
- Furthermore, lentils are full of fiber, making them highly satiating.
- Eating satiating foods is a great idea if your goal is to lose weight, as it will help you feel full even when eating at a caloric deficit.
- Of course, lentils are also high in carbohydrates. One cup of cooked lentils has 40 grams of carbohydrates.
If your preferred weight loss diet is a low-carb or keto diet, lentils would not be a good choice for you.
Types of Lentils
There are four basic types of lentils: brown, green, red/yellow, and black.
The calories and nutrition in each type of lentil are similar, making them virtually interchangeable in your diet if your goal is weight loss. The various types of lentils are extremely similar from a macronutrient perspective and have similar amounts of calories.
The primary difference is that red lentils have less fiber than other varieties because red lentils lack their outer shell (which is mostly composed of fiber). Getting more fiber may be a good strategy for weight loss, owing to the satiating nature of high-fiber foods. However, red lentils still have a significant amount of fiber — 22 grams per cup — so the difference between lentil varieties is negligible from a weight loss perspective.
Summary
Eating only lentils for a week may result in some quick weight loss if you are in a caloric deficit, but would also leave you deficient in complete protein, essential fatty acids, and multiple vitamins and minerals.
Eating plain lentils for a week would likely make it easier to stay in a caloric deficit since lentils are not intrinsically highly-palatable food and they have plenty of fiber to make you feel full.