Are you on a strict diet, but still you are not losing weight? Even after trying really hard the weighing scale isn’t moving, then you may have to relook at your diet. Because we believe maintaining fitness isn’t hard if we focus on the right things. So, stop believing fad diet plans that make you starve yourself so much that your body undergoes deficiency and faces many disorders at a young age. Here, we will help you with some best diet tips that would help you lose weight but in a healthy manner.
As the first tip of losing weight in a healthy manner is to know even if you need to lose weight. Rather than believing the unhealthy definition of fitness promoted by our movie stars or influencers, it is important to know what is your ideal weight as per your height. So, as a first step, find your ideal weight through a height-weight chart and design your healthy weight-loss goal.
Now, as you have arrived at your healthy weight-loss goal, here’s how you could lose weight in a healthy way without starving your body and pushing it into multi-nutrient deficiency.
Starving Yourself But Not Losing Weight, Try These 24 Weight Loss Food
Sometimes, even though we are too cautious about what we eat, we may be eating food items that lead to water retention and higher calorie intake. So as a next step, stop starving yourself. Have proper meals but start cutting back on processed foods, soda-based drinks, sugary beverages, gum. These food items could increase bloating so very important that you throw them out of your diet.
Though no single food could get rid of stubborn belly fat, some smart foods could improve the digestive system and hence eliminate cramps and gas to help you feel less puffy. So, you don’t have to starve yourself but to eat intelligently. Here’s the list of magic food that will help you to lose weight while eating. So, let’s say goodbye to starvation and say hello to these superfoods or fat burners that are recommended by dietitians & experts.
Best Weight Loss Foods List
Chickpeas are extremely loaded with fiber, plant-based protein, immune-boosting antioxidants, and bloat-busting minerals. So if you indulge yourself with cooked Chickpeas or Chickpea Soup Or Chickpea Salad, then you are on your smart path to bid good-bye to weight. And, if you have chickpea flour, then don’t shy away from using it as an alternative for food, resulting in bloating.
Many of us know that probiotics are essential, as they introduce the useful bacteria in our system. But, it is the prebiotics in oats that help already present good bacteria in our system. As the good bacteria feed on the probiotics present in oats, it helps them to grow.
Though they are tiny, they are highly rich in key bloat-reducing nutrients. A cup of peas not only contains 8 grams of protein but also tons of bloat-reducing nutrients. It fulfills your daily need for – Vitamin C, Magnesium, Potassium, and iron. These nutrients help in counterbalancing sodium and bringing oxygen to blood cells.
If you are shocked to see Pumpkin on this list, then you are not alone. Do you know Pumpkin has more fiber than quinoa and more potassium than a banana? To fight back the stubborn weight, use Pumpkin puree for snacking and cooking purposes, and see the wonders.
Before you credit Potatoes with the unhealthy label, you need to know that baked potatoes are an excellent source of potassium. And, Potassium is a champ when it comes to beating the bloat and counterbalance sodium. Since potatoes are rich in filling fiber, they help you stay fuller, longer. But the deep fryer potato is a big NO. If you french-fry the potatoes, you deplete them from all their nutrients.
#6: Peanut Butter
With 8 grams of protein and up to 4 grams of fiber per serving, Peanut butter is a perfect snack to help you stay fuller and satisfied. As peanuts are rich in L-arginine, an amino acid that relaxes blood vessels to improve blood flow and hence, reduces fluid retention.
#7: Whole Grains
Though grains are linked with the wider waists, it’s the refined grains (read: processed foods!) that are culprits. Do you know 100% whole grains are bloat-busting superstars! They are not only loaded with minerals but also counter-balance salt to reduce bloating. So next time – stick to brown rice, quinoa, wheat, barley, millets, farro, sorghum, and amaranth for the amazing results.
To get a belly-busting magical portion, add a cup of low-fat milk, a part-skim mozzarella stick, or a half cup of low-sodium cottage cheese to your breakfast. As per the 2014 study, calcium-containing foods may reduce waist circumference in those who are genetically more prone to carry weight in their midsection.
Now, this is a no brainer. When it comes to healthy protein, it doesn’t get any better than fish, especially tuna, salmon, and sardines. Rich in important omega-3s and lean protein, Tuna keeps you feel fuller and fight back the cravings.
After Tuna, how can we miss adding Salmon to the list? Being rich in the polyunsaturated fatty acids and minerals, Salmon is an ideal dinner choice. But, what makes it a must-have is the rich source of vitamin D found in each fillet. Along with Vitamin D, Salmon gives you 25% of your daily dose of vitamin B6, which can help you regulate your mood and stress.
#10: Coffee & Tea
Yes, that’s our favorite item on the list to burn the fat.The secret that Caffeinated coffee keeps things moving through the digestive tract has been passed on from generation to generation. For a tighter-tummy, staying regular is a key. And, the magical drink containing 8 to 16 ounces of java at the same time every day can help you stay on schedule. Caution: As sugary drinks can lead to weight gain, so skip any fancy flavorings or synthetic sweeteners that could cause bloating.
In order to save yourself from hunger pangs, mineral-packed seeds – especially sunflower and pumpkin – are the must-haves. Loaded with immune-boosting zinc, these seeds seriously fill you up. They are the perfect combo of plant-based protein and fiber that you could rely on.
Because of their high water content, it is a no brainer that tomatoes, mushrooms, carrots, cucumber, and other salad staples help you stay hydrated. Do you know that extra water-intake can offset fluid retention caused by excess salt? That’s the reason why people are asked to keep themselves hydrated during the weight-loss journey.
Now many may not know that asparagus is a prebiotic-filled veggie, which makes it a good candidate for your diet. Asparagus is not only a great addition to soups, pasta, and omelets but also could be served as a healthy side dish. Tip: Looking for extra bloat-beating benefits out of Asparagus? Try asparagus sticks with hummus dip.
Packed with fiber and antioxidants, berries contain less sugar than most fruits. And, that’s the reason why it makes them a satisfying and healthy choice.
When it comes to oil, stick to plant-based oils like extra-virgin olive oil. They not only create that “full” feeling but also help you slim down. Caution: Please stay away from deep-fried food items in any type of oil! Fried snacks are associated with weight gain, so you’re better off enjoying them only once in a while.
Rich in high-protein, eggs are the best option for breakfast for people who are looking for shedding weight. Breakfast that includes eggs has been linked to weight loss, reducing belly fat in the process. Tip: Looking for a healthy tasty breakfast option? Add eggs to salads or pair them with 100% whole-grain toast and veggies.
#17: Lentils & Beans
Many people have started taking beans and lentils seriously for their weight-loss journey. And we couldn’t be happier about it. Filled with fiber and plant-based protein, minerals, and B-vitamins, they help our nervous and muscular systems, which help us building lean body mass.
If you look at any healthy diet plan, plant-based omega-3s make the cut. Especially the leafy greens and cauliflower are best when it comes to tightening up. Rich in minerals like potassium, leafy greens could help to fight the bloat-inducing effects of sodium.
As per the 2013 study, eating avocado regularly is linked to lower waist circumference and BMI. As the monounsaturated fats are filling, it could help you in reducing the urge to graze on processed foods.
Do you know banana could actually offset the bloat caused by our salty processed food? Thanks to its high reserves of potassium and magnesium. Being rich in plant-based prebiotics, it “feeds” your good bacteria. Tip: Include one banana a day in your diet. Try it with a tablespoon of nut butter, or add it to your morning cereal.
#21: Citrus Fruits
An important way to beat the weight is proper hydration. So, adding citrus food to your diet can help non-water drinkers to ultimately slim down. But that’s not the only way citrus food helps. As citrus fruits are rich in potassium, it helps in combatting bloat while the antioxidants fight inflammation, which is associated with belly-fat storage.
Garlic, onion, leeks, scallions, and shallots – the alliums – add lots of flavor to our food. But most importantly, they also provide tons of prebiotic fiber. So don’t shy away from including it in your cooked meals including salads.
#23: Sweet potatoes
Highly loaded with potassium and beta-carotene, all the good-for-you orange veggies – like sweet potatoes, and butternut squash – are lower in calories. And, being rich in mineral and fiber makes them great at beating bloat.
#24: Herbs & Spices
If you add flavor to your foods with herbs and spices, it would help you in cutting back on salt – a major player in bloating. Additionally, many of them have mild diuretic effects, helping you flush out excess water. Tip: Add basil, cilantro, rosemary, sage, tarragon, mint, oregano, and black and red chili peppers to add flavors and aromas to your food not only a tasty treat but healthy too.
We live in a society, where a woman is shamed more than often for their bodies. IFORHER is taking a stand against that abuse. We are helping women every day to feel more adequate – irrespective of their bodies. In our quest to support women’s holistic wellbeing, we are working hard to provide avenues to help Indian women adopt a healthy lifestyle. But without compromising on self-love and confidence. So stop listening to the voices that shame you for being who you are, and rather take pride in who you are. Embark on the journey of holistic wellbeing and self-acceptance.
This article is for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personal advice.