Food is essential for our body, just like water. It provides us energy and strength. If we normally eat, then we will have normal body weight but if we start doing overeating, it will lead to increased body weight which is known as obesity. Obesity is a long term metabolic disease occurring due to the accumulation of excess fat under the skin and around the certain organs of the body. In other terms, obesity is defined as having BMI greater than or equal to 30. Body Mass Index (BMI) is a measure of body fat calculated by the weight and height of the individual.
The gym has become very much popular now days almost in everywhere. Everyone wants to look attractive, beautiful with perfect body shape. People have become very much aware of their health. They want a perfect body shape and structure, for that, they go to the gym, use weight loss products or medicines and workout hard to sweat.
Best foods for Weight loss
Different foods go through different metabolic pathways in your body and they can have different effects on your hunger and the number of calories you burn. Below are given some dietary recommendations, you need to follow –
Dietary recommendations
Have small meals in your diet instead of having three large meals daily as it helps to burn off more calories which makes you not getting hungry before your next meal.
- Consume low fat and low carbohydrates diet
- Consume protein-rich, calcium and fiber-rich foods
- Add more fruits and vegetables to your daily diet
- Avoid non-Vegetarian food
List of best foods for Weight loss
Here is the list of the most weight-loss-friendly foods –
Green leafy veggies
Leafy green vegetables such as kale, spinach, collards, Swiss chards, etc. are very rich in vitamins, anti-oxidants, minerals, calcium and are very helpful in fat burning. These help to increase the volume of your meals, without increasing the calories.
Whole eggs
Although the egg raises the levels of “bad” cholesterol in our body but they are one of the best foods to eat if you want to lose weight. They are very satiating, high in protein and fat. Eating eggs for breakfast helps to increase the feelings of fullness and makes you eat less.
Whole grains
Wholegrain such as – oats, brown rice, and quinoa are loaded with fiber and contain a decent amount of protein. These are loaded with beta-glucans, soluble fibers that help to increase satiety and improve metabolic health.
Chia seeds
These are among the most nutritious foods on the earth as they contain a very high amount of fiber and a low amount of carbohydrate. Chia seeds help to reduce appetite and could be a useful part of your weight loss diet.
Grapefruit
Grapefruit helps to reduce insulin resistance, which is a metabolic abnormality that is implicated in various chronic diseases. Therefore, eating grapefruits about half an hour before your meals may help you feel more satiated and helps to reduce your daily calorie intake.
List of best Herbs for Weight loss
The herbs can provide a burst of health benefits. Pairing them with nutrient-rich whole foods helps to boost your weight loss process. Here is the list of the most weight-loss-friendly herbs
Black Pepper
Black pepper is derived from the dried fruit of Piper nigrum and is a common household spice. It contains a powerful compound called Piperine, which is known to give it a pungent flavor and makes it a potential weight-loss product as Piperine effectively helps to inhibit fat cell formation, thus helpful in weight loss.
Cardamom
Cardamom is used worldwide in both cooking and baking and is a highly prized spice. It is made from the seeds of a plant in the ginger family. It also helps to support weight loss.
Cumin
Cumin is a spice made from the dried and ground seeds of the Cuminumcyminum, a flowering plant of the parsley family. It has a little nutty flavor but also serves various health benefits to us. Onion is known to accelerate weight loss due to the presence of fat-burning activity.
Cinnamon
Cinnamon is an aromatic spice, made from the inner bark of trees in the Cinnamomum genus and is rich in anti-oxidants. It is known to be effective in reducing appetite and hunger, decreases levels of certain digestive enzymes to slow the breakdown of carbohydrates and helps in stabilizing blood sugar levels. Cinnamon contains a specific compound in it that can mimic the effects of insulin, helping transport sugar from the bloodstream to your cells. Cinnamon helps to decrease appetite, thus helpful in weight loss.
Fenugreek
Fenugreek is derived from the plant – Trigonellafoenum-graecum and belongs to the legume family. Fenugreek may help to reduce food intake and control appetite, thus it is very helpful in supporting the weight loss process.
Ginger
Ginger is a spice derived from the rhizome of the ginger plant, Zingiberofficinale. It is said that ginger helps in reducing the appetite and fat absorption and therefore may help to lower weight by increasing metabolism and fat burning process.
Ginseng
Ginseng is a plant belonging to the same genus of ginseng plants. Ginseng possesses various health-promoting properties that is why it is considered a staple in traditional Chinese medicine. It helps in altering the fat formation and delaying the intestinal fat absorption, thus helps to combat obesity.
Green Coffee bean extract
Green coffee is made from coffee beans that have not been roasted and is high in chlorogenic acid. It helps in weight loss due to the presence of potential weight-lowering effects.
Oregano
Oregano is a perennial herb. It contains Carvacrol which may help to boost your weight loss process. Carvacrol is found to have a direct impact on some of our specific genes and proteins that control fat synthesis in our body.
Turmeric
Turmeric is a vibrant color spice and possesses potent medicinal properties due to the presence of Curcumin in it. Turmeric helps to block the synthesis of fat and thus helps in the reduction of body weight.
