We have often come across this belief that cutting down large amount of calories from our diet is the only way to lose weight. However, experts paint a different picture. Doctors and dietitians have insisted time and again that it is more about including good food rather than excluding bad food. Though it is better to avoid unhealthy and fatty foods, several studies have highlighted the importance of eating nutritious and wholesome foods especially during weight loss process. In fact this has been stressed more when compared to cutting out unhealthy food. The main reason is, when we eat fibre rich wholesome foods, we have little to no space in our stomach to entertain unhealthy foods. This effectively curbs the junk intake. This wholesome and nutrition rich foods are called superfoods. Whether you are looking to lose weight or maintain your current weight, superfoods are ideal for a healthy lifestyle. It gives you tons of energy that you can simply slay it at the gym. Another big advantage is that superfoods are very low in calories and boost the body’s metabolism.
Here we bring you a list of 10 superfoods that can help you lose weight and at the same time nourish your body.
India has an abundance of spinach that we can find every local vegetable vendor selling a handful of bunches. This leafy vegetable is packed with protein, potassium, fibre and iron. One cup of cooked spinach has only 41 calories. Make a sabzi out of it or include it in your salad. Spinach will keep you satiated for long and is extremely good for health.
Apple is a great choice for snacking since it keeps the stomach sated. Rich in antioxidants and fibre, a medium sized apple has only 52 calories. Add an apple to a cup of low-fat unsweetened milk with a dash of cardamom and cinnamon. It will make an excellent post workout drink.
Chickpeas are another staple in Indian household. Sabzi varieties including chickpeas are quite popular in northern part of India and in southern part; a sautéed version of it is popular. Chickpea is loaded with protein and fibre and considered a great snack. Make hummus or add a few to your salad. You’ll feel energetic and thoroughly sated.
While curating a weight loss friendly diet, it is very important to focus on complex carbohydrates instead of simple carbohydrates since the latter spikes the blood sugar and gets digested quickly. As a result, we are hungry quickly and eat more. But when we replace it with complex carbohydrates like sweet potato, the digestion process takes time and we stay full for a longer period of time. It is worth mentioning that sweet potato is bestowed with 7 grams of fibre.
Pulses and lentils like Urad dal and Moong dal are not new to us. Vegetarian/vegan friendly foods like lentils are a great source of protein and fibre. Being a staple in Indian diet, there are endless dishes that can be made using lentils.
Oats are another superfood that has become a staple food for Indians in the recent past. One serving of rolled oats has five grams of fibre and hence it keeps the stomach satiated and aids in weight loss. We Indians are quite creative that we have come up with our own versions of oats recipes like oats upma, oats idli and oats dosa. Eating these dishes often can keep hunger pangs at bay.
What can beat the good old humble egg for breakfast? Nothing! Apart from proteins, eggs are bestowed with vitamins and minerals essential for body nourishment. Make a quick omelette or scrambled eggs for breakfast or toss a few boiled egg pieces in your salad and dig in. Your taste-bud and tummy will be satiated.
Apart from fibre, vitamins and minerals, a good weight loss diet should also include healthy carbohydrates and good fats. When foods like sweet potato can ensure healthy carbs, eating nuts like almonds will provide good fat and protein to the body. Almonds are easily available and considered a great snack. Just add a few slices to your fruit bowl or include in your smoothie. Your hunger will be sated in no time.
Pomegranate is another great option to satisfy your sweet-tooth. Rich in antioxidants, one cup of pomegranate has only 144 calories and six grams of fibre. Add a few seeds to your salad or simply snack without any guilt. You will feel energetic.
Curd is a superfood that many experts swear by. It is great source of protein, calcium and good fats. Having a small bowl along with meals will keep you sated. If you want it light, you can make buttermilk out of curd. If you want to treat your sweet-tooth, make a lassi. Either way, its benefits are endless.
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