expert guide weight loss diet
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When you’re trying to lose weight, you may have to give up on some high-calorie foods. Desserts, colas, fruit juices, and alcohol are nothing but empty calories. Thus, it’s best to stay away from them as much as you can.

But, what about mangoes, bananas, potatoes, rice, and cheese? Now, these foods may score high on calories but they are impressive on the nutrient quotient, too. So, there’s always a dilemma on whether you should eat them or skip them.

There might be a confusion web-spinning in your brain. Don’t worry, as we are here to help you.

We want you to have these foods so that you can reap their benefits without derailing your weight loss efforts. So, along with our Health Coach, Jayashree Salian, we’ve come up with a cheat sheet that gives you the best of both worlds.

Here we go:

Pasta, noodles, bread and rice:

The mere thought of a pulav, sandwich, or pasta makes your mouth water vigorously. These foods are rich in energy-giving carbohydrates. Unfortunately, the weakest lawyers defend carbohydrates in nutrition court. Hence, they’ve earned a place among the villains for weight loss. While oats and millets have earned a decent reputation, rice, pasta, bread and noodles have not been spared. 

Here’s what we recommend:

Your food would lose both flavour and variety without these four cereal grains. So, dig into a medium bowl of either pasta, noodles or rice twice a week. Pair it with protein or fibre-rich foods such as veggies, dal, rajma, or paneer

As for bread, do not eat more than two slices at a time, twice a week. It’s a good idea to opt for whole wheat or unpolished versions of these cereals. And yes, skip the ready-to-eat noodles and pasta since they’re packed with preservatives.


Say cheese and a wide smile magically appears on your face. It doesn’t come as a surprise because cheese can transform a simple meal into a delicious one. The sandwich, wrap or pasta would not taste half as good without the cheese. Its power-packed combination of Vitamin A, protein and calcium inject a strong dose of nutrients as well. That said, a single slice of this delicious dairy product can significantly increase the calorie content of a dish.

Here’s what we recommend:

Nibble on a slice or cube of cheese once a week as a mid-morning snack. Eating cheese as a snack will ensure that your body uses these calories for energy instead of storage as fat.

Banana, mango, chikoo and custard apple:

The natural sweetness of these luscious fruits explodes on your tongue. Bananas are a quick way to fuel your body whereas mangoes keep your eyes and heart in healthy shape. Chikoo is a panacea for constipation while custard apple holds the key to youthful, glowing skin. However, these fruits contain more fructose and calories as compared to other fruits.

Here’s what we recommend:

Savour a 50 gm serving of either of these fruits thrice a week as a mid-morning snack. A 50 gm serving is half a mango, a small banana, a medium-sized chikoo or custard apple. Pair it with either a glass of buttermilk, a handful of roasted chana or a tablespoon of sunflower/pumpkin seeds. These protein-rich foods may help minimise the sugar spike from these fruits.


Potato is the reason why parathas, chips, and fries top the list of our favourite foods. A single serving of this starchy veggie allows you to meet half the recommended intake of Vitamin C. Plus, potatoes make for an instant energy fix courtesy its carbohydrate content. It’s the same carbs that make potatoes a high glycemic index food, which can shoot up your sugar levels and trigger insulin production. Excess insulin converts the sugar into fat.

Here’s what we recommend:

It’s perfectly fine to include a medium-sized potato once in a while in your meals. It’s best to skip the fried versions and opted for boiled, roasted or baked form of potatoes. 

Also, instead of plain aloo paratha, toast or sabzi, consume a mixed veggie one. This practice will help ensure you can eat the potato without worrying about the weighing scale.

Now, it’s time to eat these delicious foods guilt-free and make your weight loss journey flavourful and fun 🙂

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Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.