Balanced Diet That Aids In Weight Loss

By Shabana

"The greatest wealth is our health."

This famous proverb is true at so many levels. Yet a lot of us take our health lightly. But thankfully, this is slowly changing as more and more people are getting conscious about their health.

One of the most important factors of health is weight. Normal weight and good health go hand in hand. That is to say, a healthy weight is an important health factor as a lot of diseases stem from excess or under weight.

Our body is a complex machine that needs nutrients to function properly. It basically needs six types of nutrient groups- carbohydrates, proteins, vitamins, minerals, fats and dietary fibre. All of these are required by our body on a regular basis and the only way to provide them to our body is by eating.

weight loss diet

A balanced diet is very important for our body. It ensures that we consume the required quantities of all the nutrients required by our body. A balanced diet will also make sure that we do not consume more calories than necessary so as to maintain healthy weight.

Also Read: How To Lose Weight Without Exercises

If you want tips to lose weight fast naturally, have a balanced diet every day.

Here are a few healthy foods for weight loss, which will also provide your body with all the other necessary nutrients.


1) Vegetables

Vegetables are foremost for a healthy diet. They contain everything that is healthy. The anti oxidants present in them help fight the free radical damage in our body. They are rich in dietary fibre which bulk up your stools and make them pass easily thus preventing constipation, which is the root of most of the digestive problems.

Some veggies contain indoles and isothiocynates which protect us against cancer-causing agents. The proteins and amino acids in them are required to keep the cells healthy.

Additionally, they have high water content and are fat free. Some vegetables have minus calories, which means that they require more calories to be consumed than that is present in them.


2) Fruits

Fruits are very healthy and are an important part of a balanced diet and also are quick weight loss foods. Fruits boost our immune system and promote emotional well-being. They provide us with instant energy.

Daily consumption of fruits keeps a check on our weight and prevents lifestyle diseases. Fruits keep our hair and skin healthy. However, they should be consumed in their natural forms. Juicing them will strip away the fibre content and destroy the nutrients which are stored just below the surface of the skins.


3) Whole Grains

Whole grains are low in glycemic index, which means that they do not cause spike in blood sugar immediately after their consumption. The dietary fibre present in them helps lower cholesterol levels and reduces the risk of heart ailments.

It also keeps you full for longer, thereby controlling your weight. Recent studies have revealed that they contain phytochemicals which keep our body in good shape.


4) Legumes

Legumes are full of protein which is known as the building blocks of our body. They regulate blood sugar levels in our body, lower blood pressure and improve the functions of our colon. They are rich in minerals like selenium, phosphorus, potassium and folate.

The flavanoid content in them reduces the risk of breast cancer in women and also relieves the symptoms of menopause. They are excellent sources of complex carbs giving you a steady flow of energy and helping you maintain healthy body weight.


5) Non-fat Dairy Products

Dairy products are a great source of calcium which is essential for healthy bones and teeth. They contain essential proteins which are required for muscle build up. Milk is a great way to reduce stress in our body.

Some diary products also act as antacids. Due to their fat content, they are often eliminated from the diets. Instead, switch to non-fat products which have less fat content along with the same benefits.


6) Yogurt

Low-fat yogurt is a good option if you are looking at losing weight. It is full of probiotics which is extremely gut-friendly. Yogurt is full of calcium too.

The fat around your bellies is said to produce a hormone called cortisol. It triggers the body to store more fat. Eating yogurt will reduce the levels of cortisol in the body and help reduce weight.


7) Meat And Fish

Meat and fish, if eaten in small portions will definitely help you lose weight. Fish is the source of omega 3 fatty acids. For meat, choose lean cuts. They contain high-quality protein which makes you feel full and supports weight loss.

The vitamins present in them are especially important for weight loss and also for keeping your metabolism running.


8) Nuts

Almonds, pistachios and walnuts contain healthy fats which are directly converted into energy and not stored as body fats. They contain several immunity boosting minerals. The polyunsaturated fats present in them reduce fat storage and improve the metabolism of insulin.

They are also rich in dietary fibre. A handful of nuts will give you an energy boost and keep you away from unhealthy snacking.


9) Apple Cider Vinegar

Apple cider vinegar gives you a feeling of fullness and also aids in weight loss. You can sprinkle apple cider vinegar to your salads or you can dilute in water and then drink it. Apple cider vinegar also helps reduce spike in blood sugar level.


10) Chia Seeds

Rich in fibre content and low-carbs, chia seeds help to reduce appetite and for those wishing to lose weight chia seeds can be very helpful.

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    Read more about: weight loss foods diet
    Story first published: Tuesday, October 31, 2017, 11:00 [IST]
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