Best Foods for Healthy Weight Journey

Key Takeaways

• A healthy weight can be calculated through BMI (Body Mass Index). 
• Healthcare experts suggest that a healthy diet plays a 70-80% role in the weight loss journey.
• Portion control, nutrient-rich food, fibre-rich food, and food with high water content are great for weight loss. 
• During weight loss, it is recommended to avoid sugary beverages and drinks, deep-fried foods, fast foods, high-sodium foods, refined carbs, and more. 
• Snacking smart also plays a key role in weight loss.

Healthy Weight – there’s a lot of buzz around this term, and there are numerous ways through which you can lose or gain a healthy weight. But first, let’s get to the heart of the matter: what exactly does a healthy weight mean? 

When it comes to a healthy weight, there is no one-size-fits-all approach, an ideal weight depends on various factors like age, gender, height, body frame, and more. One way to calculate healthy weight is through BMI (Body Mass Index) by dividing weight in kilograms by the square of height in meters. 

When it comes to achieving a healthy weight, there are a bunch of factors that really matter, like genetics, surroundings, medical conditions, age, and more. But one of the biggest players in this journey is definitely food. Numerous studies and reports, including those from the World Health Organization (WHO), highlight just how crucial diet is for not only achieving but also maintaining a healthy weight.

The right food is crucial for overall health, and energy level, prevents chronic illness, and provides all the essential nutrients to the body. Additionally, choosing the right food is the most effective and sustainable way to lose weight. The World Health Organisation (WHO) recommends that a balanced diet (balanced diet chart) protects against obesity (health risks of obesity), diabetes (symptoms, causes, risks & treatment), heart disease, cancer (symptoms that can signal the presence of cancer), and more. Various health experts suggest that a balanced diet plays around 70-80% of the role of weight loss, while the remaining 20-30% is influenced by exercise, sleep, stress, genetics, and more. 

Role of Right Food for Weight Loss & Nutrition:

• Helps with Calorie Control:

  Choosing the right food including vegetables, fruits, lean proteins and more in the right quantities helps reduce calorie (calorie counting) intake. Nutrient-rich foods are low in calories and are high in fiber which promotes a feeling of fullness without adding excess calories. 

• Prevents Nutritional Deficiencies:

  Eating a balanced diet provides the body with essential nutrients, vitamins, minerals, and other nutrients vital for good health and bodily functions. Weight loss isn’t just about eating less – it’s about eating right.

• Reduces Craving:

  Eating the right food involving those rich in fiber content and complex carbs which keep the blood sugar level in control, provides a feeling of fullness that prevents overeating and contributes to weight loss (diet chart for weight loss). 

• Preserve Muscle Mass:

  During weight loss, a healthy diet helps preserve lean muscles. The muscles burn more calories at rest and contribute to long-term metabolic health.

• Supports Metabolic Health:

  Eating the right food fuels the metabolism. Protein-rich foods, for instance, require more energy to digest, helping burn more calories.

Also Read: Benefits & Side Effects of Jamun (Indian Blackberry)

Best Foods for Weight Loss

The best foods for weight loss are low in calories and high in fiber and protein content, they promote a feeling of fullness and provide all the essential nutrients. Some of the best foods for weight loss include:

• High-Protein Foods:

  High-protein foods are good for weight loss as they promote a feeling of fullness, boost metabolism, and help retain muscle mass during weight loss. Some high-protein foods include eggs, paneer, low-fat curd, tofu, chicken breast, fish, lentils, kidney beans, greek yoghurt, and more. 

• Fiber-Rich Food:

  Fiber is good for digestion and gut health (food great for gut health). Fiber-rich food helps regulate blood sugar and slows down digestion, promoting a feeling of fullness. Some of the best fibre-rich foods for weight loss include oats (what happens when you eat oats everyday), brown rice, quinoa, leafy greens, carrots, cucumbers, chia seeds (health benefits of chia seeds), flaxseeds (benefits & side effects of flaxseeds), and more. 

• Healthy Fats:

  Fats – are commonly taken as a component that adds up to weight. But healthy fats (good fats vs bad fats) are important for brain function, reduce craving, support hormone function, and support absorption of fat-soluble vitamins (A, D, E, K). Healthy fats during weight loss should be consumed from sources like nuts, seeds, avocados, olive oils, mustard oils, fatty fish, and more. 

• High Water Content Food:

  High water content food is considered great for weight loss as it adds volume to the meals without any excess calories. They help hydrate the body and support digestion. High water content food includes cucumber, tomato, lettuce, zucchini, watermelon, muskmelon (benefits & side effects of muskmelon), and more.

• Antioxidant Rich Food:

  Antioxidant foods are known for several healthy benefits including fighting inflammation linked to weight gain (diet chart for weight gain). It supports fat metabolism and improves skin and immunity. Antioxidant-rich food to eat during weight loss includes berries, green tea, spinach, beetroot, pomegranate, cinnamon, ginger, etc.

Foods to Avoid for Weight Loss

There are foods that help you lose weight while there are foods that add up to your weight. Unhealthy foods high in trans fats, and calories, and low in nutrients are those that should be avoided to maintain good health. Certain foods to avoid during weight loss include:

• Sugary Foods:

  Sugary food including sugary drinks is high in sugar content can cause insulin spikes, and increase fat storage, leading to craving and overeating. Sugar food includes cake, pastries, donuts, soft drinks, fruit juices with added sugars, etc.

• Deep Fried & Oily Foods:

  Eating deep fried & oily foods directly adds up to weight and is unhealthy for overall health. Foods like fried chicken, chips, samosa, etc are high in trans fats and calories, and low in nutrients. Consuming these slows down digestion and adds up to fat leading to weight gain.

• Processed Snacks:

  Processed foods & snacks like instant noodles, biscuits, frozen ready-to-eat foods, and flavoured chips are high in sodium, preservatives, refined flour, and unhealthy fats. It adds up to fat count and slows metabolism.

• Refined Carbs:

  Refined carbs foods including white bread and maida products like naan, pasta, pizza, etc are known to hike blood sugar levels leading to weight gain. 

• Fast Food & Junk Food:

  Fast & junk food is packed with refined carbs, sugar, saturated fats, and more. All these ingredients add up to weight gain and affect the overall health.

• High Sodium Foods:

  Foods high in sodium content like salty snacks, pickles, processed meats, etc can cause water retention, bloating, and increased blood pressure – making weight loss more difficult.

Also Read: Benefits & Side Effects of Ivy Gourd

Tips to Incorporate Weight Loss Foods in Your Diet

• Start Your Day with Proteins: Add foods like eggs, greek yoghurt, and other protein breakfast to stay full. 
• Add Vegetables to Every Meal: Eat more fibre-rich vegetables like spinach, broccoli, and carrots – raw, cooked, or add in soups.
• Snack Smart: Choose healthier snacking options like roasted chana, fruits, nuts, or salads instead of chips or biscuits. It satisfies hunger without adding empty calories.
• Focus on Portion Control: Eat mindfully, eat the right amount – don’t starve. 
• Choose Whole Grains over Refined Grains: Replace white rice and maida with oats, millet, brown rice, or whole wheat. 
• Stay Hydrated with High-Water Foods: Include cucumbers, watermelon, soups, and coconut water to control hunger and reduce bloating.
• Cook with Healthy Fats: Use mustard oil, olive oil, or ghee in small amounts. Add flaxseeds or chia seeds to salads or smoothies.

Read More: 8 Proven Strategies to Stay Cool, Healthy & Productive in Summer

FAQs

Can drinking water before meals help reduce weight?

Yes, drinking water before meals can help with weight loss by reducing appetite and calorie intake. 

How much fiber should I eat daily?

25-30 grams of fibre intake is recommended for adults every day.