How to Reduce Your Weight Using Food and Not Medicine

Many people hop on the bandwagon of fad diets and weight loss pills for a short cut to slim down and get healthy, but little do they know that it is nothing but a waste in the long run. Diet pills and weight loss medicines work as laxatives or suppress one’s appetite, which is not healthy. It might take time, but slow and steady weight loss is the real weight loss instead of diet pills that claim to make you lose 10 pounds in 10 days. Here is how you can lose weight using food:

Protein

Your body needs to build strength and muscle, and that comes from eating lean meat. Of course, if you are a vegetarian/vegan, you can find protein-rich vegetables and take vitamins as a substitute. Avoid eating processed meat and go for sustainably sourced and organic meat. Meat and Beef, button, chicken can be eaten with a side of healthy grains.

Studies show that eating 80-120 grams of protein from meat can reduce around 60% of the late night cravings. If you are on a low-carb diet, then you have the liberty to enjoy fatty cuts of meat. Have eggs for the days you are skipping meat as they are high in protein as well.

What if you’re a vegetarian? Then you can benefit from adding some fresh greens in your plate.

These vegetables are essential for providing you with B vitamins and amino acids for the body. Your options include veggies like peas, spinach, kale, and sprouts. We’ll talk more about their benefits in the next section.

Person Holding Brown Wooden Bowl With Vegetable Salad Inside
Leafy Greens and Cruciferous Vegetables

Vegetables form an essential part of one’s diet as they contain important vitamins and minerals that help organs maintain optimum function and detoxify any impurities from the blood. They are rich in fiber and help in digestion as well. Greens like spinach, collards, Swiss chards, lettuce, and kale are nutritional powerhouses that will promote weight loss. They are high in minerals, like calcium, that help in fat-burning. Expand on your culinary skills by looking up recipes and using these vegetables in your meals at least once a day.

Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts are rich in fiber and are quite filling. They have high protein content and do not have many calories.


Low-Sugar Fruits

If you are trying to lose weight, it’s best to avoid fruits that are high in sugar content. Eat watermelons, grapefruits, oranges, kiwis and all kinds of berries to get your sweet fix.

Cottage Cheese

This is the best form of cheese that doesn’t make you gain weight and is low in its fat content.

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Brown Fish Fillet on White Ceramic PlateFatty Fish

Salmon, tuna and cod are excellent sources of omega3-fatty acids. They contain good fats that support healthy functioning of thyroid, digestion and protein. You won’t gain any weight by having them regularly.

Assorted-color Beans in SackWhole Grains

These include brown rice, lentils, quinoa and oats. Avoid having white rice or flour-based foods as they are stripped from their nutritional content and increase sugar levels. Whole grains are complex carbs, and they make you stay full for a longer time.

Apart from these staples, many people have started switching things up by adding ‘tiny grains’ called millets in their diets.

Millets are labeled as the ‘humble superfood’ in India because their easily available and are grown in abundance. You might not know millet by their categorical name, but the names bajra, jowar, sama and ragi might ring a bell. Are we right?

There is a variation in the nutritional value of these grains. But most of them are low on fat and have high calcium content. So you’ll be losing weight and increasing your bone strength all at once!

Words of Wisdom:

Here are a few helpful tips that make this diet plan worthwhile:

  • Never stick to one food category because it leads to malnutrition. The secret to a healthy diet is found in balance.
  • Your healthy diet might get compromised when you use highly-saturated cooking oils. That’s why you should start using plant-based alternatives like coconut and olive oil.
  • Start your day with a big hearty breakfast, have a substantial lunch and a light dinner. This prevents you from binge-eating.
  • Eating healthy doesn’t necessarily mean you’ll lose weight. That’s because our body needs to utilize the calories you intake. So you must stay active and exercise regularly to burn off excessive weight.

Lastly, use your culinary skills by incorporating all these healthy foods in your diet and lose weight.

About the Author
Dr. Chef Soundar

Dr. Chef Soundar

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Dr.Chef Soundararajan P is a culinarian & mentor , founder of Culinary Vision, founder General Secretary of Indian Federation of Culinary Associations and Chairman of the Marketing committee of WorldChefs. He writes about Culinary Techniques and shares his profound knowledge here in his blog. [Read More....]

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