Weight loss diets or weight loss foods do not require a 'special ingredient', they constitute foods that you see every day in your Indian kitchens.
These weight loss foods can be eaten directly or consumed in
combination meals that you eat daily. Some health enthusiasts avoid
typical Indian dishes that are are creamy and submerged in ghee or
butter, but you can opt for healthy cooking methods using these same
India-centric ingredients found in every Indian kitchen. These are
weight loss foods common to Indian grocery markets and kitchens that can
actually help you lose weight and gain health, using proper cooking
methods.
Weight Loss Foods in Every Indian Kitchen #1 Moong dal
It is every Indian's favourite which ever class he/she comes from. This
dal is full of Vitamin A, B, C and E and many minerals, such as
calcium, iron and potassium. It is often advised by dieticians to
replace fatty foods with Moon dal as it is a weight loss food that is
rich in proteins and fibre, so one feels fuller after having a bowl of
dal for a long time and curbs your cravings. Along with weight loss,
moon dal it also benefits the metabolism, immune system and protects
against fatal diseases.
Enjoy this weight loss food with
chapattis or you can also have them as sprouts with a tbsp of chilli
powder, chat masala, a tbsp of lemon juice and salt to taste
Weight Loss Foods in Every Indian Kitchen #2 Walnuts As quoted by sciencedaily.com , according to U.S researcher, Joe Vinson of the
University of Scranton,
"Walnuts rank above peanuts, almonds, pecans, pistachios and other
nuts. A handful of walnuts contains almost twice as much antioxidants as
an equivalent amount of any other commonly consumed nut" This weight
loss food tastes delicious and low in cholesterol. While consuming this
weight loss food one needs to remember that these are high calorie food
that needs to be eaten in moderation.
Just when you are sitting
for you meal add this weight loss foods to your salads, they will add
crunch and taste to your boring veggie!
Weight Loss Foods in Every Indian Kitchen #3 Spinach
This green veggie is rich in fiber, water, antioxidants, vitamins K and
A, and minerals like magnesium, potassium, and iron. All this just in
10 calories per cup of this amazing weight loss food! One bowl of
spinach will make you feel fuller and stab your food craving in your
stomach itself. Spinach also helps in curing constipation, being a good
source of fibre. It cleanses the digestive tract.
Nutritive Value per 100gms of edible portion Calories ( kcal): 26
Proteins (gms): 2
Carbohydrates(gms): 2.9
Fat( gms): 0.7
Iron( mg): 1.14
If you aren't a big fan of this weight loss food, try our innovative spinach recipes to fall in love with spinach.
Weight Loss Foods in Every Indian Kitchen #4 Bitter gourd
No don't make that face, if you cook in the right way this bitter
veggie can taste yummy too. This weight loss food is effective to reduce
the total calorie you intake while having a meal so that you are eating
fewer calories than you burn.
Bitter gourd is believed to
contain hypoglycaemic or insulin like properties designated as plant -
insulin which helps in lowering blood sugar levelsthios weight loss food
is also beneficial in treating blood disorders like boils, itching,
psoriasis and other fungal disorders
Use bitter gourd in
low-calorie, filling recipes, such as vegetable soups or stews. Another
option is to eat it as a side dish with lean protein, such as chicken
breast, fish or a soy-based vegetarian burger.
When cooking
bitter gourd, chop them and keep them in salted water for 5 mins, this
will reduce the bitterness in the veggie. Then go ahead and use thme in
stew and soups. You can also keep this weight loss food as a side dish
with other lean protein Indian dishes.
Weight Loss Foods in Every Indian Kitchen #5 Beetroot According to Livestrong,
Andrew Jones
and other researchers at the University of Exeter's School of Sport and
Health Sciences, discovered that drinking beet juice gives your body a
stamina boost allowing you to exercise longer and burn more calories.
Beets are a blood-building herb that detoxifies blood and renews it
with minerals and natural sugars. They are high in potassium, folic
acid, and fiber, yet low in calories. This weight loss food also aids in
eliminating toxins from your body.
Their edible leaves offer
protein, calcium, fiber, beta carotene, vitamins A and C, and some B
vitamins. We always restrict them to salads, but did you know there are
more ways to adding this beautiful vegetable to your palate.
Beetroot Juice
2 medium sized beetroots
2 oranges
5 slice of fresh pineapple
Lemon Juice
Mint - 1 small sprig
Method
Peel the beetroot, and the oranges. Peel and core the pineapple.Cut all
the above into chunks, then add the lemon juice, and place in the
blender.Blend for 45 seconds or until smooth. Strain and serve,
garnished with mint.
Weight Loss Foods in Every Indian Kitchen #6 Almonds A study from the University of
Toronto
found that people who ate almonds with white bread didn't experience
the same blood sugar surges as those who ate just the slice. And the
higher blood sugar levels rise, the lower they fall; that dip leads to
hunger, causing people to overeat. Plus, blood sugar changes cause the
body to make insulin, which can increase abdominal fats.
This
weight loss food is rich with important nutrients like monosaturated
fats, vitamin E, folic acid, protein and dietary fibre. Almonds works
best as a quick healthy snack when you are travelling or at your office
desk, or the moment when you want to hog to something unhealthy. This
weight loss food also keeps your blood sugar steady.
Weight Loss Foods in Every Indian Kitchen #7 Apples According to self.com, a study from
Penn State University
at University Park revealed that people who chomped an apple before a
pasta meal ate fewer calories overall than those who had a different
snack.
Apple is one of the best weight loss foods, having this
great fruit a day not only keeps the doctor away but also makes you
skinnier. With 4 gms of fiber in a medium apple, they can make you feel
fuller for a longer time as the fiber take time to break down. Apples
are a sweet and crunchy snack full of all sorts of nutritional
goodness, and they taste good on their own and in salads, desserts, and savory dishes, too.
Weight Loss Foods in Every Indian Kitchen #8 Black Beans
Beans stay in your digestive system longer and add to the feeling of
fullness and a satisfied feeling, aiding weight loss. They contain
soluble and insoluble fiber, protein, and a type of fat-burning carb
called resistant starch. Black beans are really one of the greatest
weight loss foods.
According to data from
the National
Health and Nutrition Examination Survey, bean eaters weigh less and
have slimmer middles.They are a 'heart healthy' addition to any diet as
they contain an abundance of soluble fiber, which can lower cholesterol
and triglyceride levels.
Weight Loss Foods in Every Indian Kitchen #9 Cauliflower
However beautiful this veggie looks it is as strong enough to fight
toxic compounds in your body. This weight loss food is rich is indoles,
glucosinolates and thiocyanates that bumps off all the toxic waste in
your body. Cauliflower is low in calories while still offering filling
fiber. This veggie is also super versatile and can make a great
replacement for heavier foods.
Weight Loss Foods in Every Indian Kitchen #10 Cinnamon
Everything is nice about this weight loss food. Just 1/2 teaspoon each
day can help control your blood sugar and prevent the post meal insulin
spike that can trigger your body to store fat rather than burn it. This
nutty flavor spice is also know for its
diabetes
fighting properties, cinnamon can work wonders for your sweet tooth
while keeping you at a safe distance from fatty sugars and desserts.
Cinnamon promotes effective blood circulation, which helps your body get
fitter faster.
Add ground cinnamon as a replacement for sugar in
cake dough or in your tea and coffee to get the most out of this wonderful spice every day.
Weight Loss Foods in Every Indian Kitchen #11 Turmeric
A clear favourite in Indian kitchens, turmeric wins the day when we
talk about spices that aid digestion and weight loss. Curcumin, a phenol
found in turmeric helps keep fatty tissue at a minimum. Adding turmeric
to your daily diet will help weight loss in the long run.
This
weight loss food when used in the optimum dose is highly effective in
soothing gastric inflammation and ulceration, which could be the key to
developing new drugs against such stomach disorders, say Indian
scientists.
Weight Loss Foods in Every Indian Kitchen #12 Raddish
Like other types of vegetables, cooked raddish contains approximately 3
grams of fiber per half cup to help you stay full and satisfied.
Raddish are considered as starchy vegetables, so it is recommended to be
eaten in place of rice, bread or other starchy foods. They work best as
weight loss foods.
Enjoy a crunchy raddish in your salad with chopped cucumber and tomatoes.
Weight Loss Foods in Every Indian Kitchen #13 Garlic
Overweight people who sprinkled their food with the zero-calorie spice
lost an average of 30 pounds in six months, compared to only a 2-pound
loss in the control group. This much loved Indian ingredient is used
widely in almost all recipes and gravies.
Allicin in garlic is considered effective for fighting
high cholesterol,
high insulin and unhealthy blood sugar levels. Additionally, garlic is a
great appetite controller - perfect for healthy weight loss.
This weight loss food also help prevent various cancers, fight
cardiovascular diseases and diabetes and respiratory problems. Garlic
also helps fight various infections.
Weight Loss Foods in Every Indian Kitchen #14 Lentils
Lentils is the fastest and easy to prepare food for mothers, while
being the most popular ingredient in Indian kitchens. These daals can
reduce your chances of a
heart attack, stabilise sugar count and help in weight loss.
Lentils are a bona fide belly flattener. They're high in protein and
soluble fiber, two nutrients that stabilize blood sugar levels. Eating
them helps prevent insulin spikes that cause your body to create excess
fat, especially in the abdominal area.
This weight loss food is
perfect for diabetes patients and at the same time improve your iron
level and source for vitamin B. It is not only a comfort food but also a
good protein source vegetarians.
Weight Loss Foods in Every Indian Kitchen #15 Bananas
According to HMU expert Arnav Sarkar, Bananas are part of a healthy
diet, and should also be part of a fat loss diet, however no food by
itself helps one to lose weight. To lose weight one has to create a
caloric deficit i.e to burn more calories than what they consume in a
day.
For most cases a caloric deficit of 10-15% works best and
ones that create a greater caloric deficit generally causes more muscle
loss rather than fat loss.
For starters bananas offer healthy
carbs which give energy to be more active and feel great. It is also
high in the mineral potassium which helps to lower blood pressure. The
fiber content of bananas helps to control hunger much better for those
who are trying to lose fat. And it has also been found to help students
study better thanks to its supply of the vitamin B6.
Some more benefits of bananas - It has been found to help reduce
depression
due to its content of Tryptophan, the iron content in it helps those
with anemia and it also helps to reduce constipation due to its fiber
content.
Breakfast is the best time to have this fruit. You can chop bananas in a bowl, add milk and a few strawberries.
Weight Loss Foods in Every Indian Kitchen #15 Tomatoes
This beautiful looking veggie works best in every Indian recipe and
also as a weight loss food, every time you munch on a tomato, your body
releases a hormone called cholecystokinin, which tightens the valve
between your stomach and your intestine. As a result, CCK boosts
feelings of fullness—making you less apt to overeat.
This
weight loss food boosts your energy, stabilizes your blood sugar levels,
controls your appetite, detoxifies your body and reduces cholesterol.
Tomatoes are also low in calories, a plus for any dieter.
When
using tomatoes in your dishes, avoid mixing thme with bread, pasta,
potatoes or rice, as this combination can cause acidity.
Weight Loss Foods in Every Indian Kitchen #16 Olive oil Olive oil has healthy fat that increases satiety, taming your appetite. But that's hardly its only slimming feature.
Olive oil contains antioxidant - polyphenols. They help the body in
detoxify unbalanced molecules, otherwise called - free radicals. This
weight loss oil is an excellent remedy for rheumatoid arthritis. Various
published studies speak of these
rheumatoid arthritis fighting properties.
Research shows it has anti-inflammatory properties, and chronic
inflammation in the body is linked to metabolic syndrome. Drizzle your
salad with olive oil and you'll increase the antioxidant power of your
veggies, a study published in the British Journal of Nutrition notes.
Weight Loss Foods in Every Indian Kitchen #17 Cabbage
This weight loss food is found on every continent, so you have no
excuses to shy away from this green leafy ball. Cabbage is the ideal
veggie for constipation, skin and eye disorders,
aging, stomach ulcers and Alzheimer's to name a few. Detox with patta ghobi; it is a good blood purifier as well.
It's very low in calories and high in fiber. Add to that, cabbage is
way low on the GL scale too. This weight loss veggie doesn't just help
you lose weight. is also a surprisingly excellent source of
vitamin C, which some experts believe may reduce the risk of developing diabetes.
Weight Loss Foods in Every Indian Kitchen #18 Eggs
Eggs are a good source of vitamins, proteins and minerals. Eggs are not
only a great source of nutrition, but also very useful to help lose
weight. When combining eggs with other dishes you will limit the
consumption of complex carbohydrates in the body.
Egg itself is sufficient in helping in weight loss.
Weight Loss Foods in Every Indian Kitchen #12 Coffee
The caffeine in coffee can raise your resting metabolic rate by about
15 percent, and the effect can last up to four hours—that adds up to 30
to 50 calories burned per day. Plus, people who
sip 3 to 4 cups of regular or decaf coffee per day are 30 percent less prone to type 2 diabetes.
Weight Loss Foods in Every Indian Kitchen #20 Pears
Pears deliver a dose of fiber (about 5.5 grams per medium-sized fruit),
which helps keep you satisfied long after you eat them. But that's not
where their fat-fighting power ends.
A Brazilian research team found that a group of
women
who included pears in their diet each day lost more weight than the
group who included oat cookies—even though the pears and the oat cookies
had the same number of calories.
India’s information technology industry is expected to
generate between 1.3-1.5 lakh new jobs this financial year, as it slowly
deploys the excess number of engineers hired last year when business
growth turned out to be less than expected. The hiring estimates by
industry body Nasscom pales in comparison to the just completed year
when the industry created 1.88 lakh new jobs.
According to experts, it’s important to plan, multi-task, be adaptable and efficient to be a smart worker
.
