Losing weight can be hard. The process of getting up early, working out in the gym or running on tracks and cutting down on your food is definitely not easy. However, losing weight is really important in order to stay fit and healthy. According to experts, obese people are more prone to diseases like diabetes, cancer, and stroke, as compared lean people.
Benefits of Healthy Weight Loss
According to experts, weight loss is associated with several benefits. It promises a healthy body and also a peaceful mind. Also, losing extra kilos can help you get rid of issues related to joint pain. Below are some of the other benefits you may see after losing some weight:
- Low risk of diabetes
- Normal blood pressure
- Normal cholesterol levels
- Low risk of heart disease
- Decreased joint pain
- Improved blood sugar levels
- Decreased risk of stroke
- Reduced back pain
- Decreased risk of osteoarthritis
- Improvement in symptoms of sleep apnea
Important: Though there is a lot of information available online, it is always advisable to consult a doctor before taking up any weight loss program. Medical experts can provide you with more personalized information about the benefits and also tell you about possible issues (if any) associated with the plan.
Besides medical benefits, weight loss helps you experience better lifestyle changes. It also boosts your confidence, improves everyday energy levels, and decreases stress. But is losing weight simple? With regular exercise, you also need to keep a check on your diet. For sustainable weight loss, eating a balanced diet is important. Following a high-fibre diet can help you lose weight, keeping you healthy.
Foods that Help Lose Weight in a Healthy Way
According to researchers, increase in fibre intake helps you manage weight and improve overall health. Below are some of the best foods that might help in initiating sustainable weight loss.
Total Dietary Fibre: 8.4 g per cup
A rich source of vitamins C, A and K, calcium, folate, and potassium, raspberries prevent bloating and help in improving bowel movement. You can easily include raspberries in your diet by making a smoothie or pairing it with cereal.
Total Dietary Fibre: 24.30 g per cup
Figs are a great source of vitamin C, vitamin A, vitamin K, calcium, magnesium, potassium, zinc, and iron. And just like raspberries, they are also quite easy to include in your meal. You can have a figs shake or salad or simply eat them with milk.
Total Dietary Fibre: 12.10 g per cup
Prune is another fruit that helps to lose weight. A rich source of vitamin A, vitamin K, potassium, calcium, phosphorus, calcium, and magnesium, prune juice also helps to get rid of constipation. You can include prune juice for breakfast or make a grilled chicken-prunes salad.
Total Dietary Fibre: 8.9 g per cup
Guava is a source of fibre along with vitamins C and A, magnesium, calcium, and potassium. This tropical fruit makes for an amazing evening snack however you can enjoy guava juice as well.
Total Dietary Fibre: 6.50 g per cup
Gooseberries are also a great source of fibre, vitamins A and C, magnesium, potassium, and calcium. Just have 2-3 sun-dried gooseberries just after lunch or some whenever you have sweet cravings.
Total Dietary Fibre: 9.2 g
High in soluble fibre, avocado is rich in healthy fats that help reducing inflammation. It is easy to consume; you can have it in breakfast with eggs and bread loaf or as a salad for lunch or dinner. Also, you can drink it in the form of a shake.
Avocado also contains other vital nutrients like vitamin E, vitamin B-6, vitamin K, vitamin D, vitamin A, magnesium, and iron.
- Green Peas
Total Dietary Fibre: 9 g per cup
Excellent source of fibre, vitamins A and C, calcium, potassium, and magnesium, you can green peas in your veggies, soup or just eat it directly.
Total Dietary Fibre: 5 g per cup
Have it sautéed with garlic cloves or make soup, salad or wraps, spinach is a good source of vitamins A, C and K, calcium, magnesium, and Potassium.
Total Dietary Fibre: 5.10 g per cup
This delicious and nutritious food can be cooked right away but make sure you do not overcook it. It contains nutrients like Vitamin A, C and K, magnesium, potassium, and calcium.
Total Dietary Fibre: 5.20 g per cup
Not only weight loss but carrots are good for eyes too. Rich in vitamin A, C and K, magnesium, potassium, and calcium, you can eat raw carrots or include it in salad or soup.
Total Dietary Fibre: 16 g per cup
Eating soaked almonds in the morning with breakfast is the best way to start your day. Along with fibre, almonds are a rich source of vitamin A, and E, sodium, potassium, calcium, iron, and protein. You can add almonds to desserts, salads, and curries as well.
- Pumpkin Seeds
Total Dietary Fibre: 9 g per cup
Amazing source of vitamin A, sodium, potassium, calcium, zinc, iron, and protein, pumpkin seeds are perfect to add in smoothie or salad.
- Flax Seeds
Total Dietary Fibre: 25 g per cup
Rich in dietary fibre, vitamin K, magnesium, sodium, potassium, calcium, iron, and protein, flax seeds help in increasing satiety levels, and make you eat less. You can add flax seeds to your smoothie, oatmeal, or salad.
- Oat Bran
Total Dietary Fibre: 14 g per cup
Oat bran is also known for its weight loss properties. It contains fibre, along with vitamin k, sodium, potassium, calcium, iron, and protein. Add some fruits whenever you eat oat bran.
Total Dietary Fibre: 31.20 g per cup
Barley is a high-fibre grain which also contains vitamin A, K and B6, magnesium, sodium, potassium, calcium, zinc, and iron. Add barley in oats or make barley porridge.
A diet plan that includes these superfoods can go a long way in helping you lose weight in a healthy way. Try it and let us know what worked the best for you.