Understanding weight loss logically, Few weeks ago I wrote an article about BMR – Basic Metabolism Rate, which talks about the number of calories that’s just enough to cover your body’s bases/ basically calories that are enough to live and not exercise. You can also read my weight loss story.
It goes without saying that food/ nutrition plays a huge role in weight loss! But do we want to dig a hole in our pockets buying the expensive Quinoas of the world? India has one of the largest varieties of superfoods being cultivated and today I am going to provide you a list of some Indian superfoods that will help you achieve your weight loss goals without compromising on your nutrients, your pocket and your peace of mind over preparing them! We will keep it simple. Always remember to watch the portion size. Just because it’s healthy, doesn’t ever allow for excess.
Why are they called Superfoods?
Foods are filled with nutrition’s which helps body to build bones, improves blood circulations, improves your eyesight’s, helps body to fight diseases, and in recent studies shows it helps you get and stay slim.
Here are my 13 favorite:
Oats: They are a good source of carbs and fibre, including the powerful fibre beta-glucan. Oatmeal is very filling and helps you lose weight. Eating filling foods may help you eat fewer calories and lose weight. Oats contains carbohydrates that trigger the release of the hormone serotonin, which promotes relaxation and fat burning.
Brocollis: Broccoli should be at the very top of your grocery list. It’s a nutrition powerhouse supplies loads of nutrients for little calories. It has less than 30 calories a serving, it’s bound to prevent weight problems too. Quick tips to enjoy more broccoli:
- Keep it simple and sauté chopped broccoli drizzled with olive oil, cracked black pepper and minced garlic
- Top your flatbread or pizza with chopped broccoli before roasting or Make your own pesto or pasta sauce and add broccoli.
Brown Rice: Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. Plus, it is a low-energy-density food, meaning it’s heavy and filling but low in calories. Loaded with nutrients, half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. Brown rice can be used as a white rice alternative in most vegetarian recipes and provides a full, rich and somewhat nutty flavor. Brown rice flour can be used for vegetarian pancakes, breads and other baked goods.
Kidney Bean [Rajma]:Kidney beans are a very good source of cholesterol-lowering fiber. In addition to lowering cholesterol, kidney beans’ high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance. Kidney beans are also rich in Resistant Starch; a 1/2-cup serving packs nearly 2 grams of this slimming carb.
Almonds: Nuts are another superfood rich in healthy fats that help you slim down. Almonds in particular can help you shed pounds as they contain minerals such as manganese, copper and magnesium that activate energy production within your body. And anything that helps you to feel more active and energetic can only be a good thing for losing weight. A handful of almonds is really great for your weight loss!
Green Tea: for all Green Tea lovers, this steamy sip hydrates like water, which can help fill you up and also help to shed pounds. Plus, the antioxidants in green tea will up your fat burn and calorie burn. One study found that five cups a day could help you lose twice as much weight, most of it around your middle. How about you swap a green tea for every can of soda or market or tetrapack juices! Just don’t swamp it with honey or sugar!
Eggs: Yes! Eggs are the real super foods.”They are loaded with nutrients, some of which are rare in the modern diet. Bottom Line: Whole eggs are among the most nutritious foods on the planet, containing a little bit of almost every nutrient we need. Omega-3 enriched and/or pastured eggs are even healthier. And they are an excellent source of protein, with a single large egg containing 6 grams.
Oranges: one of the most filling fruits but with only 59 calories. Heavy on fiber keeping you full for a long time At only 59 calories, you may not expect much from an orange, but thanks to a hefty dose of fiber, it ranks highest among fruits on a list of 38 filling foods put together by Australian researchers. Feeling full can help you eat less throughout the day.
Lentils [Daal]: Lentils are a great source of satiating protein and fiber. A half-cup serving delivers 3.4 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat.
Garbanzo Beans [Kabuli Chana]: also known as chickpeas, these slimming beans pack more than 2 grams of Resistant Starch per half-cup serving. They’re also a great source of fiber, protein, and healthy fats. They are low in calories, contain a lot of dietary fibre which basically means that it takes a long time for your body to digest it keep you feeling full for a longer period of time, preventing overeating and subsequent weight gain. Boil them and add onions, tomatoes, salt and lemon or make a simple hummus dip out of it!
Collard Greens: One serving of collard greens boasts your entire daily recommended amount of vitamins A and K, along with 7.6 grams of fiber. Plus it only cost you a mere 6 calories. Between the low-calories and belly-filling fiber content, collard greens and other leafy greens are an ideal option when you’re looking to stay healthy or slim down.
Plantains [Green Banana]: A half cup of cooked plantains packs almost 3 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. According to one study, the resistant starch in green bananas increases the rate of fat burning by blocking the ability of the body to use carbohydrates as fuel. When the body can’t burn carbohydrates as fuel, it’s forced to use fat instead. Foods high in resistant starch also increase insulin sensitivity, which can help people with type 2 diabetes better control their blood sugars.
Salmon: Ok! I agree this one is a bit too expensive but still largely available in the Indian market – salmon is nutrient dense. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12). You cannot ignore its content of omega-3 fatty acids!
This list is hustled by Sanjeev Saikia – a die-hard gym enthusiast, a gym trainer by hobby, a mountain-climber, a wannabe runner – based out of Taiwan and Singapore.
You can direct all your weight loss queries at firstname.lastname@example.org
Share with us your superfood, which helped you in achieving your weight loss goals.