You will always find people rant about their weight. They cry about their weight but they don’t understand that crying won’t shed the extra pounds they have. On the other hand, if you track those people down, you’ll find them munching onto whatever comes to their hand. Some people complain “khana to bilkul nahi khati lekin pata nahi kyun phir bhi moti hoti jaa rhi hun”. While you may hear some other say “mujhe to hawa bhi lage to weight zyada ho jata hai”. Please don’t believe if you hear anything like this and think there must be something wrong. They might be the ones eating and enjoying but leave you wondering what to do.
It is natural if your weight fluctuates in a year or a few months, it is always good if you keep track of your healthy weight. Around 80% of the people in the world have issues related to their weight. Whether they’re overweight or they are struggling to gain weight. It is human nature, we are never satisfied with what we have. But weight is something which never stays the same. Either after a holiday of excessive eating, you gain a lot of weight or someday due to the stomach flu, you lose some pounds.
A slight swing on the weighing machine should never be upsetting. Weight loss is never questioned but if someone gains a few pounds, people make it difficult to let them live in peace. Which normally forces people to crash diet or stave. It can be difficult for some people to work out and they find ways to lose weight rather than opting for any activity. For people like these, nutritionists have worked on a list of foods that can help you lose weight without struggling. But only if you let them work without fighting with junk food.
As we know there are many health benefits of shifting to a full nutrition diet but sometimes there is no one to guide us about what to eat and why. To help you achieve your healthy weight goals, nutritionists recommend adding these foods to your shopping list
As we’ve heard, an apple a day keeps the doctor away. That might be right but as according to the latest researches, an apple a day may keep the extra pounds away. Apple is a rich source of ursolic acid (a compound helps fat burning), has 95 calories and 5 grams of filling fibre. Additionally, it has proven that women who added 3 apples in their diet, lost 2.5 pounds in 12 weeks. Which is more than the dieters who do not include fruit in their diets.
Asparagus is one of the best picks if you’re headed to lose weight. Containing 40 calories per cup, asparagus packs in 4.5 grams of protein and 4 grams of fibre. Its constituents like high protein and fibre make it one of the competent foods to keep people feeling full. Asparagus is also the best source of vitamins A, C, K, folate, and iron.
Beans are considered as a protein-packed food, also the best choice to rely on if you’re opting for a weight loss. It helps you trim down faster than ever. Its components also have a tendency to keep you feeling fuller for longer. One cup of beans provides about 110 calories and 7 grams of protein. Which is nearly the same amount of protein we get from chicken or fish. Beans are also considered a nutrient-rich superfood providing antioxidants, iron, potassium, and zinc.
While dieting or controlling portions, people mostly leave out sweets as they’re high in calories and disturbs your weight loss process. But while controlling your diet, if you crave for something sweet or want something to enjoy, eat berries. Berries are low in calories, high in fibre, and are good to satisfy cravings for something sweet without any added sugar. According to a study, eating a snack of 65 calories of mixed berries resulted in participants eating 133 fewer calories at dinner, compared to those who ate a 65-calorie sugary treat instead. Berries are undoubtedly one of the best fruits for maintaining a healthy weight.
People -if recommended citrus for weight loss- try to eat only grapefruit. Citrus fruit, whether it is orange, grapefruit or any other can help tip the scale in your favour. Sweet and juicy grapefruit and oranges are a tasty way to help you enjoy. It also manages the weight at the same time. A medium orange has just 60 calories and 3 grams of fibre. While grapefruit has around 100 calories and 4 grams of fibre. Due to their high water and fibre content, it helps to temper blood sugar levels to keep you satisfied for longer.
Cottage cheese has always been diet friendly and less disturbing than any other type of cheese. You can combine it with anything and it will taste the best. Whether it is fruit, salad or any other food, it tastes the best and also pairs perfectly with sweet. Cottage cheese is also used in many low-fat foods.
Food which is protein-rich is always good in helping weight loss. Whenever people start to die, they always include eggs in their meal. Eggs are great because they’re inexpensive, easy to prepare, and people can usually carry hard-boiled eggs with them. A large egg has around 70 calories, 13 essential nutrients, and 6 grams of high-quality protein. Studies show that eating a balanced, egg-based breakfast can help keep you stay satisfied so it’s easier to limit your overall calories later in the day to help you peel off pounds.
Kale (or other leafy greens)
Vegetables such as kale, spinach, and arugula only have about 25 to 30 calories per cup and are a full pack of fibre and help you keep yourself fuller on fewer calories. It’s important to focus on foods that provide the nutrients per calories it is the best way to lose weight and keep track of it.
Greek yoghurt has high protein content and lower sugar counts and also has a property that can help keep you satisfied and full for a longer time. It has about twice the protein and half the sugar of traditional yoghurts. People who enjoy Greek yoghurt every day are 20% less likely to become overweight and 38% less likely to become obese.
You always fear eating potatoes when on diet because of its reputation for being fattening. Potatoes aren’t the problem; it’s what we do to them. We fry them, eat them with other fattening stuff and blame them for the weight gain. Whereas a medium potato has around 160 calories, 4 grams of fibre, and is an excellent source of vitamin C and potassium. Moreover, it can be the healthiest and tastiest food if you eat it in the right way.
Weight loss and fitness never come without effort. Whether it is physical effort or diet, you’ll have to work hard in both ways. If you rely on diets only, it surely will help you losing weight but it will never make you healthy. Exercising with maintaining a healthy diet is the best way to accelerate the results and to make you lose weight in a good way. People nowadays look for easy way out.
If you’re not planning to leave your home anytime soon, but still are wondering who to consult about one perfectly nutritious diet, don’t worry because Marham has got your back. Start looking for the best nutritionists in town by just clicking on find a Doctor. You’ll get to talk to them about anything over online consultation and can get a complete diet guide while sitting back home.
Few Most Popular Dietitian/Nutritionist:
Javeria Adil Chughtai
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