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Let’s say that you’ve decided to shed the extra weight. We bet you’re planning to stock your kitchen shelves with fancy products, including shakes, powders, and nutribars. You must also be searching for meal plans that promise exceptional weight loss results.


What if we told you that you need not get into these expensive products or fad diets. The magic ingredients needed for your weight loss journey are already present in your house.

Sounds too good to be true, doesn’t it?

Well, it’s not a bluff.

So, without wasting any more of your time, or money, let’s explore the everyday foods that our Health Coach Jayashree Salian recommends including in your diet:

1. Oats:

The poster boy of good health, oats packs in a good dose of heart-healthy fibre. Its high-fibre content promotes satiety as well as reduces your calorie consumption in the next meal. Plus, oats ensures a slow and steady release of energy, which keeps sugar cravings in check. 

Oats and milk porridge could become a smart way to hit the perfect carb-protein ratio for breakfast. If you don’t relish porridge, you can savour a vegetable oats upma or uttapam.

2. Legumes:

The vegetarian equivalent of meat, legumes offer a bevvy of nutrients that perk up your health. Green peas, kidney beans, chickpeas and black-eyed peas (chawli), in particular, are your best bets for weight loss. Their high-protein and high-fibre content makes you feel full and balances your sugar levels, thereby making them a perfect ally in your weight loss battle. What’s more, these tiny powerhouses contain B complex vitamins that promote the metabolism of carbs, proteins and fats. You could prepare them as a curry or toss them in a salad to up the nutrient quotient.

3. Watermelon and Citrus Fruits:

The summery fruit, watermelon, is a must-include for every weight watcher. Watermelon is a good source of citrulline, which gets broken down into arginine in the body. Arginine, in research, has shown to burn fat and help build muscle. Watermelon not only has a high water content but also delicious taste. This makes it an ideal fruit to quench your thirst and satisfy your sweet tooth. 

The tropical jewels, citrus fruits are bursting with citrus acid that stimulates the secretion of digestive juices and enzymes for efficient digestion. Proper digestion holds the key to proper absorption of nutrients and elimination of toxins, which may otherwise lower your metabolic rate. What’s more, oranges and lemons brim with fibre that controls your hunger pangs. 

That said, eat these fruits but avoid drinking its juice. The fruit juice would nullify all your weight loss efforts. The recommended portion size is 6-8 cubes of watermelon or a medium-sized orange as an in-between snack.

4. Cauliflower and Broccoli:

The cruciferous jewels, cauliflower and broccoli, teem with the goodness of Vitamin C, magnesium and chromium. These micronutrients team up well to give your sluggish metabolism a kickstart. Plus, both these veggies contain sulforaphane, a phytonutrient that is suggested to trigger the breakdown of fat and improve blood sugar levels. The high-fibre and low-carb content make cauliflower and broccoli a healthy, low-calorie snack. 

You can stir-fry these veggies in very little oil with some spices for a nutritious meal or snack.

5. Cucumbers:

The super-cooling veggie, cucumber possesses detoxifying properties. Its high water content helps flush out toxins and combats bloating and water retention, thus allowing you to shed the extra flab. Besides, staying hydrated also helps with weight loss by helping boost your metabolism.,

This low-calorie vegetable is a delicious addition to weight-loss friendly dishes such as salads, raita and coolers.

6. Low-Fat Dairy:

The white elixir, low-fat dairy is your pathway to healthy weight loss. Including low-fat dairy products in your diet ensures that you get your daily calcium quota while keeping your fat intake in check. What’s more, dairy products pack in a powerful protein punch. Eating protein-rich foods spikes your metabolic rate and curbs your hunger pangs. 

Just make sure you opt for dairy products with 2-3% fat or fat-free products. Unflavoured Greek yoghurt is another good low-calorie high protein addition to your diet.

7. Flaxseeds:

These crunchy seeds put an impressive fight against weight loss. Flaxseeds are a rich plant-based source of Omega-3, protein and fibre, flaxseeds may help you curb your appetite by keeping you full longer. Besides, this wonder food is teeming with lignans and proteins that can also help rev up your metabolism.

You can simply chew them or sprinkle a teaspoon of ground flaxseed in your salad or bowl of curd.

8. Water and Green Tea:

The zero-calorie beverage, water, is a staple of any weight loss program. For starters, if you drink a glass or two of water before a meal, it helps you to eat less. Further, adequate hydration is necessary for proper metabolism of carbohydrates, proteins and fats. Also, water is a smarter beverage choice than diet soda and fruit juice, which are full of artificial sweeteners and sugar that add to belly fat. 

Green tea packs in a nutritive burst of catechins. which may help your body break down the extra pounds. Also, the caffeine content in this green potion might help give a kick to your metabolism. 1-2 cups of green tea may help you inch closer to your ideal weight.

So, start including these foods in your diet today and soak in their magical weight-loss properties 🙂

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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.
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As a nutritionist with more than 7 years' experience, I've planned diets for top corporations and fitness brands including Google, Facebook, LinkedIn, Talwalkars, and Gold's Gym. Besides nutrition counselling, I've worked as a freelance nutrition writer for FitQuint, Medindia, CNBC TV 18 and Bon Happetee. I’m using my expertise in nutrition – along with my passion for writing – to help people eat what they love and love what they eat.


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