By Dietitian Ashu Gupta
If you are planning weight loss or is already on a weight loss regime, there could nothing be more effective than a well-planned diet along with exercises. Diet has been considered to be the way of life. Whether, we are fit and healthy or say sick and unhealthy – it is our choice of foods that makes or breaks us. Although, there are certain other lifestyle factors responsible, but diet holds the key.
There are a lot of foods available around us, but we tend to ignore them, thinking that we do not like eating them or may be because we just want to eat them. Out these many, we might not be aware that some are considered as super foods or even miracle foods for weight loss and otherwise, healthy living. These foods are so called because they are highly nutrition dense and provides us a powerhouse of health benefits as compared to our calorie intake.
These foods are just like our super heroes for weight loss. And, best part – almost all of these miracle foods are high in antioxidant and anti-inflammatory properties, and thereby, making them take care of almost all our health related problems apart from aiding us with both – long and short term weight loss.
Let’s look at some of these miracle foods for weight loss:
How many times it might have happened that we simple avoid eating bananas, thinking that it is going to bulk us up. No doubt, it is an energy booster. An average size banana gives us almost more than 100 calories at a go. But, it is also enriched with vitamins, minerals and fibres that does tons of good for our body and weight loss. The fibre keeps us full for longer and keeps us away from hunger and the other elements apart from doing other good for our health, keeps our blood sugar levels in check and protects us from diabetes.
- Green Tea
Although it is a beverage and has to be drunk and not eaten, but still we cannot omit this one out of our list when it is a matter related to weight loss and good health. One cup of green tea delivers just 2 calories and hence, it is one of the best food for weight loss. Its various elements contains loads of antioxidants that wards and also protects harmful oxidizing free radicals to cause damage to our health. These harmful free radicals are main cause of inflammation in our body and thereby, weight gain and other health issues.
- Fatty Fishes
You must be wondering; fats and weight loss? Yes, you read it right. Fatty fishes like salmon, herrings, mackerel and sardines are rich natural sources of good and healthy fats – omega 3 fatty acids that helps us stay healthy and also lose weight. In general the many of the foods that we consume are high in omega 6 fatty acids that causes inflammation, stress and other health issues leading to weight gain. Consuming good quantity of foods like fatty fishes containing omega – 3, balances the omega-6 and helps reducing inflammation, stress and thereby, aids in weight loss.
It is one of the foods belonging to the grain family and is highly recommended for them who are on a weight loss regime. A standard cup of quinoa is said to deliver more than 100 calories and keeps us full for more than two to three hours. This grain ins high on proteins and also contains 20 different varieties of polynutrients that not only aids is super weight loss, but also helps keeping our blood sugar levels in check and helps in improving the blood lipid profile.
Broccoli is one such miracle food that can help us with everything and anything. Yes, you read it right!! It can aid us with weight loss, keep away from cancers and heart related problems, prevents premature aging and everything else. The vegetable is low in calories and at the same time high in dietary fibers that helps us keep full for a longer span, keeping us stay away from hunger pranks. The quality antioxidants in broccoli fights away inflammation and reduces the built up of toxins in the body.
Another food that is a powerhouse of valuable nutrients and also consumed the most for breakfast worldwide. Loaded with the richness of dietary fibers and many other valuable nutrients like magnesium, folate, calcium, potassium, phosphates and omega – 3 fatty acids. Studies say that the high amount of antioxidants in oats are anti-inflammatory in nature that improves the body’s sensitivity to insulin and aids in the proper digestion of food. All these properties collectively leas to the reduction in fat accumulation in our body and thereby, weight loss.
Eggs are another powerhouse of vital nutrients that our body requires function optimally. This miracle food is a rich source of quality proteins, vitamins like A, B, C. D, E and K, antioxidants and minerals like selenium and iron. Its high calories content – almost 150 calories in one or two whole eggs, provides the body with much needed energy it needs to function and stay active throughout the day and also stopping us from unnecessary junking of fast and unhealthy foods. The vitamins and minerals aids in better functionality of the body along with maintain ideal weight.
Many people hope to find the ‘miracle foods’ that would magically speed up the metabolism process of the body to a sky high rate and help burn off fat as soon as they’re being digested.
Fortunately, there are some foods (as mentioned above) that will help you boost your weight loss more than anything else. Just make some sincere effort to include these commonly available foods in your diet, and you might find that you’re losing weight more quickly and easily, even without any additional efforts.