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How to Eat right - For weight loss and health

Hello, Lazy crazies !!!
" Everyone wants to be slim and healthy and many have assumptions that starving is the key for weight loss which is a big lie. But eating right can help you stay healthy and be fit"
Read basics of weight loss to understand what you need.
So whenever you read about weight loss foods you only get a diet plan ..to eat this at that time but I'm not giving you any diet chat but what I'll tell you is, what are the best foods that help in weight loss. So let's start.

Ginger
Ginger is one of the foods that can give you a health punch because it is so full of health benefits for your body and mind. Consuming ginger can have a profound effect on high cholesterol levels that are often attributed to obesity among women and men. In addition to increasing fat loss, ginger may also help a person to feel satiated, which in turn reduces food consumption. Also, it's been proved that ginger works as a natural appetite suppressant which is the best way to lose weight. Natural appetite suppressants are safe and cause no rebound.it acts as an antihistamine and hence is useful in dealing with allergies.

Whole Eggs
There are a lot of people that still think whole eggs (especially the egg yolks) are bad for their health. Studies show eating the whole egg (yes, yolk included) can contribute to weight loss and even increase HDL cholesterol that's the good kind. In reality, by tossing the yolk, you are missing out on many health-boosting benefits.
The yolk is a nutrient goldmine. One whole egg has 13 essential vitamins and minerals, according to the Egg Nutrition Center. The list includes:
Vitamin B12
• Protein
• Vitamin B6
• Vitamin D
• Choline
• Folate
• Vitamin A
• Iron
• Zinc
• Vitamin E
• Thiamin
• Phosphorus
• Selenium

Leafy Greens
The green vegetable group contains high levels of vitamins A and C, can help decrease oxidative stress and cut down on the stress hormones in the body that can store belly fat. In addition, green leafy vegetables are a fantastic source of folic acid, which plays a critical role in protein digestion and metabolism.
Because adequate folic acid helps ensure that protein is metabolized properly, it may also help your body’s insulin levels remain stable. Spiking or rapidly fluctuating insulin levels can trigger fat storage, especially in the belly. So consuming foods rich in folic acid may help to better stabilize insulin levels, decreasing the storage of belly fat.
Green vegetables include

  • Asparagus
  •  Broccoli
  •  Brussels sprouts
  •  Cabbage
  •  Cucumbers
  •  Green beans
  •  Kale
  •  Lettuce
  •  Spinach
  •  Zucchini

Cruciferous Vegetables
Cruciferous vegetables have it all! Vitamins, fiber, and disease-fighting phytochemicals, Cruciferous vegetables are a unique group of vegetables that contain particular phytonutrients that promote good health. Cruciferous vegetables are high in fiber. This is good for fat loss because high-fiber foods fill you up quicker and leave you feeling full for longer amounts of time. Cruciferous vegetables contain few calories. Reducing the number of calories you eat is crucial when you are trying to lose fat.
Types of Cruciferous Vegetables:
  • arugula
  • bok choy
  • broccoli
  • broccoli rabe
  • broccolini
  • brussels sprouts
  • cabbage
  • cauliflower
  • collards 
  • horseradish
  • kale
  • kohlrabi
  • mustard greens
  • radish
  • red cabbage
  • rutabaga
  • turnips
  • turnip greens
  • watercress
Boiled Potatoes
Boiled potatoes are naturally rich in vitamins and minerals, particularly potassium, phosphorus, B-complex vitamins, and vitamin C. They are low in calories and fat, and their high fiber content helps you feel full. Contrary to popular belief, potatoes are not inherently fattening. so if you are trying to lose weight, season them with herbs or low-calorie condiments.
One medium potato contains 164 calories, 0.2 grams of fat, 0 grams of cholesterol, 37 grams of carbohydrate, 4.7 grams of dietary fiber and 4.3 grams of protein. The same serving also meets 2% of daily calcium needs, 51% vitamin C, 9% iron, 30% vitamin B-6, 12% magnesium and 25% potassium needs.

Beans and Legumes
Legumes contain relatively low quantities of the essential amino acid methionine (which is found in higher amounts in grains). Grains, on the other hand, contain relatively low quantities of the essential amino acid lysine, which legumes contain. This is why some vegetarian cultures – in order to get a good balance of amino acids needed for growth and repair – combine their diet of legumes with cereal grains.
Legumes provide a range of essential nutrients including protein, carbohydrates, dietary fiber, minerals, and vitamins. They are:
  • An economical dietary source of good quality protein and are higher in protein than most other plant foods. Legumes have about twice the protein content of cereal grains.
  • Generally low in fat, virtually free of saturated fats and contain no cholesterol. Soybeans and peanuts are the exceptions, with significant levels of mostly monounsaturated and polyunsaturated fatty acids, including alpha-linolenic acid.
  • Rich in energy-giving carbohydrates, with a low glycemic index rating for blood glucose control.
  • A good source of B-group vitamins (especially folate), iron, zinc, calcium, and magnesium.
  • Low in sodium – sodium content of canned legumes can be reduced by up to 41% if the product is drained and rinsed.
  • Abundant in fiber, including both insoluble and soluble fiber, plus resistant starch for colonic health benefits.
  • Contain phytonutrients (e.g. isoflavones, lignans, protease inhibitors). Soybeans are particularly high in phytoestrogens, with research over the last 20 years linking soy foods and/or phytoestrogens to a reduced risk of certain cancers including breast and prostate cancer, heart disease, osteoporosis and problems associated with menopause.
Soups
"Liquids are already broken down," which means your body has to do less work when it comes to digestion. This can help keep you regular, banish bloat, and support weight-loss goals. Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories.

Cottage Cheese/ Paneer
Cottage cheese is a low-calorie food that is high in protein and calcium. Both of these nutrients may be beneficial for weight loss, so eating cottage cheese while trying to lose weight may be a good idea.
A cup of low-fat cottage cheese has about 160 calories, 2 gm of fat, 6 gm of carbohydrate, 28 gm of protein and provides about 14% of the Daily Value for calcium.

Nuts
Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber, and healthy fats. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

Whole Grains
Whole grains are naturally low-fat and cholesterol free; contain 10% to 15% protein; and offer loads of fiber, minerals, vitamins, antioxidants, phytochemicals, and more. Whole grains can help to protect you against cardiovascular disease, stroke, diabetes, insulin resistance, obesity, and some cancers. And you may see a difference quickly.
Examples of whole grains:
  • Whole Wheat
  • Whole oats/oatmeal
  • Whole-grain corn
  • Popcorn
  • Brown rice
  • Whole Rye
  • Whole-grain barley
  • Wild rice
  • Buckwheat
  • Triticale
  • Bulgur (cracked wheat)
  • Millet
  • Quinoa
  • Sorghum
Chili Pepper / Green chili
Chili peppers contain a substance called capsaicin, which gives peppers their characteristic pungency, producing mild to intense spice when eaten. Capsaicin is a potent inhibitor of substance P, a neuropeptide associated with inflammatory processes. The hotter the chili pepper, the more capsaicin it contains.
chili peppers have amazingly high levels of vitamins and minerals. Just 100 g provides (in % of recommended daily allowance):

  • 240% of vitamin-C (Ascorbic acid),
  • 39% of vitamin B-6 (Pyridoxine),
  • 32% of vitamin A,
  • 13% of iron,
  • 14% of copper,
  • 7% of potassium,
  • but no cholesterol.

Eat healthily and Stay Healthy...
xoxo ❤❤❤


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