What Should I Eat to Lose Weight?

We have always heard that eating increases calories, and hence we put on weight. Actually, there is more to just eating. Eating to lose weight makes you look at food from a different paradigm. In this article, we will tell you what you should eat to lose weight in a healthy way. Before we begin, we must know a few important points –

• Different foods go through different metabolic paths in the body.
• It all depends upon the hormones, how hungry we are, and how we burn calories.
• There are some foods that satisfy your hunger and help you reduce weight.
• You should attempt to eat for the physical health of the body rather than pleasure. Most of the time, you should adhere to this principle.

What Should I Eat to Lose Weight?

• Ensure that your appetite is within control. Appetite is what causes the saliva to drool when you see food, and you end up overeating.
• Eat when you are really hungry and not just to finish a meal.
• Consume foods that keep your metabolism in good shape to ensure that it is digested and absorbed properly.
• Cut out sugars and increase carbohydrates from your diet. These foods increase insulin generation in the body, which is responsible for the storage of fat.
• You need to eat more protein and fat and fewer carbohydrates.
• Engage in some kind of exercise at least for 30 minutes daily.

Now, let us focus on the main topic. What can you eat to lose weight?

Sources of Proteins

1. Eggs

Previously, the body banned eggs due to their association with elevated cholesterol levels. But the newer studies indicate that consumption of eggs does not lead to heart disease or deposition of plaque.

Eggs are protein-dense foods with few calories. Hence, starting your day with eggs for breakfast is a good way to jumpstart it. Moreover, eating eggs keeps you feeling full for longer hours.

2. Salmon

Salmon is an oily fish loaded with nutrients. It contains healthy fats, good amounts of proteins, and many other vitamins and minerals.

It contains a significant amount of omega-3 fatty acids, which are known to lower inflammation in the body. It also contains iodine, which is a nutrient necessary for proper functioning of the thyroid gland.

3. Lean Beef and Chicken

Red meat has been blacklisted by many of the Weight Watchers. This has not been fair to the unprocessed meat, which is healthy and loaded with proteins.

Eating foods rich in proteins helps to suppress your hunger pangs. Thus, you tend to eat less and achieve weight loss.

If you are on a low-carbohydrate diet, you could include some of the fatty meats in it. But if you are consuming a high-carbohydrate diet, it is advisable to eat lean meat only.

4. Beans and Legumes

This class of foods includes lentils, kidney beans, black-eyed beans, soybeans, and many more. The legumes contain a good amount of both proteins and fiber, which aid in bringing about a feeling of fullness once consumed.

Beans also contain some resistant starch, which helps in weight loss. You must cook the legumes and beans properly before consuming them. For vegetarians, this is a good option.

5. Cottage Cheese

Some of the dairy products have high amounts of protein. Cottage cheese is one of them. It also contains a good of amount of calcium, which helps in burning fat in the body.

Consumption of cottage cheese is healthy and beneficial for weight loss. It contains very few carbohydrates.

6. Tuna Fish

This fish is high on proteins and low on calories. It is a good food to have before going for a workout. Hence it is a popular food among bodybuilders and fashion models.

If you are buying canned tuna, ensure that it is not stored in oil, or else the calorie intake would increase.

Thus, by eating proteins, you tend to feel full and will not reach out for midnight snacks.

Low-Carbohydrates Vegetables

All vegetables are typically loaded with many vitamins and minerals. However, certain vegetables are low in carbohydrates and can aid in weight loss diets. Identifying these vegetables and including them in your diet will go a long way in reduction of body weight.

1. Broccoli

Broccoli is classified under the superfood category. One cup of broccoli, which is 91 grams, contains only 6 grams of carbohydrates and 2 grams of fiber. It also contains a good amount of vitamins C and K.

When consumed, it aids in maintaining insulin levels in the body and hence helps in fat metabolism.

2. Bell Peppers

Colored capsicums, or bell peppers, are low in calories and contain antioxidants called carotenoids. These help reduce oxidative stress in the body and prove to be anti-inflammatory, too.

One cup of cut bell peppers, weighing 149 grams, contains 9 grams of carbohydrates, including 3 grams of fiber.

All the bell peppers that are green, yellow, and red are good for health. But the red ones have the most of the antioxidants.

3. Spinach

Spinach is a common green leafy vegetable and is loaded with nutrients. It is good for the eyes and the heart. Spinach is low in carbohydrates, but once cooked, it shrinks and reduces in volume.

One cup of cooked spinach contains about 7 grams of carbohydrates and 4 grams of fiber. One cup of raw spinach contains just 1 gram of carbohydrates and 1 gram of fiber.

4. Cauliflower

This is also one of the popular low-carbohydrate vegetables. Its distinct flavor serves as a substitute for high-carbohydrate foods such as rice and potatoes.

100 grams of uncooked cauliflower contains just 5 grams of carbohydrates, out of which 3 are fiber. It also contains loads of vitamin K and vitamin C. It protects the body against cancers and heart diseases.

5. Green Beans

Among the legumes, beans have a lower amount of carbohydrates. A cup of cooked green beans contains only 10 grams of carbohydrates, of which 4 grams are fiber.

Since they are green in color, they contain chlorophyll, which is beneficial for the nervous system.

6. Asparagus

This is a wonderful spring vegetable and quite filling when eaten. One cup of cooked asparagus, which is about 180 grams, contains just 8 grams of carbohydrates, out of which 4 are fiber.

Asparagus also contains a fair amount of vitamins A, C, and K. Therefore, including asparagus in your meals is beneficial.

7. Zucchini

This is considered a summer vegetable with a high water content. You can consume the summer squash with its skin on, as it is low in carbohydrates.

One cup of raw zucchini contains about 4 grams of carbohydrates, of which 1 gram is fiber. It is also a good source of vitamin C.

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8. Cabbage

This vegetable belongs to the cruciferous group of vegetables, and when consumed, it reduces the risk of cancer. One cup of uncooked cabbage, which amounts to 89 grams, contains just 5 grams of carbohydrates, of which 3 are fiber.

Therefore, including cabbage in at least one part of your daily meals may help you achieve weight loss.

9. Eggplant

Eggplant is also one of the common and cheap vegetables you can find around. Although eggplant is not rich in vitamins, it contains components that help reduce the risk of heart-related diseases.

One cup of cooked eggplant, which amounts to 99 grams, contains about 8 grams of carbohydrates and 2 grams of fiber.

The purple ones contain the antioxidant called nasunin. This chemical reduces oxidative stress and provides for the health of the brain.

10. Radishes

Radishes are available in two colors: white and pink. They have a highly pungent taste but are low on carbohydrates.

Including radishes in salads and curries is beneficial. One cup of cut raw radish, which amounts to 116 grams, contains about 4 grams of carbohydrates and 2 grams of fiber.

This vegetable contains a good amount of vitamin C too. It could be mixed up with other vegetables like tomatoes, cucumbers, and carrots while making a salad.

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11. Tomatoes

Despite their classification as fruits, people consume tomatoes as vegetables. You can eat them raw or in curries, and they have a nice sweet taste. They could taste slightly sour too. They contain a good amount of vitamins C, A, and K. Hence, they are good for lowering blood pressure and heart-related ailments.

One cup of cherry tomatoes, weighing 149 grams, contains about 6 grams of carbohydrates, including 2 grams of fiber.

The color red is due to lycopene content, which is effective against cancers and strengthens the arteries in the body.

12. Cucumbers

This vegetable is very low in calorie content. One cup of chopped raw cucumber, which amounts to 149 grams, contains 4 grams of carbohydrates and 1 gram of fiber.

When eaten before any major meal, it satisfies your hunger to a large extent. Hence, you end up eating less of the main course.

Although it is not rich in vitamins and minerals, this substance does contain cucurbitacin. This compound is supposed to be good for health.

13. Brussels Sprouts

Like cabbage and cauliflower, Brussels sprouts are also low in calories. A cup of cooked Brussels sprouts, which has 78 grams, contains only 6 grams of carbohydrates, of which 2 are fiber.

Being both an antioxidant and anti-inflammatory, it is good for general health too. It also contains sufficient amounts of vitamins C and K.

14. Celery

Celery has one of the lowest carbohydrate contents. A cup of chopped celery, which amounts to 101 grams, contains only 3 grams of carbohydrates, of which 1 gram is fiber.

It also contains an antioxidant called luteolin, which protects the body against cancers.

Now that we have a good list of low carbohydrates to eat, we need to accompany this with a fair amount of exercise. Doing any activity, like strength training, swimming, jogging, or just walking for at least 30 minutes each day, will help you achieve your goals much faster.

Important Weight Loss Tips

The following tips will help you achieve your goals faster.

• If you are eating low-carbohydrate foods, you don’t have to really worry about the portions. Eat enough to satisfy your hunger.
• Research suggests that starting your day with a protein-dense breakfast can reduce your hunger pangs throughout the day.
• It is better to consume fruits directly rather than consuming fruit juices.
• Drink water half an hour before your meal. After your meal, drink warm water after 45 minutes to improve your metabolism and, hence, your digestion.
• Eat your food slowly. Chew it properly before taking it inside your gut. This ensures that the first step of digestion is complete with the saliva in the mouth. Thus, there is not much load on the stomach.
• Eat only when you are hungry. In this way, the brain sends appropriate signals, and digestion functions correctly.
• Use smaller plates so that you can control your serving size.
• Make unprocessed food a major portion of your diet. If you can avoid processed foods 100%, that would be great.
• Try to eat a lot of raw vegetables and fruits. Eat less of pulses, cereals, and grains.
• Please review your progress each week and make any necessary adjustments.

Added Benefits With Weight Loss

• In addition to losing weight and achieving a trim appearance, you will also gain numerous health benefits.
• Insulin levels will be maintained in the body, and hence your risks of getting type 2 diabetes will be less.
• Blood pressures will be normal.
• Cholesterol and lipid profile readings will also be normal.

Conclusion

As we can see, there is no need to starve to lose weight. If you are searching for an answer to the question, “What Should I Eat to Lose Weight?” You can eat and lose weight by eating the right foods, exercising, and having a positive frame of mind. Any attempts to achieve this should be manageable and sustainable in the long term. It should not be like the short-term weight loss diets. If this is the case, you may observe gradual changes over the course of several months, but they are permanent.