We are all curious about Weight Loss Foods so that we can achieve our ideal body weight and shape. We hear a lot of advice from individuals about what meals to eat in order to lose weight. There are other weight-loss diets available, including a balanced diet, a low-carb diet, a high-protein diet, a high-fibre diet, and a ketogenic diet.
There are many foods for weight loss available, but not every diet is suitable for every body type. You must determine which one is best for you. We will walk you through the fundamentals of these diets and how to implement them!
A balanced diet includes all food groups in the right proportions in each meal. Each member of this group has a distinct role to play. Carbohydrates provide the most energy in a balanced meal, followed by proteins and fats.
A balanced diet is full of bioactive phytochemicals like dietary fibre, nutraceuticals and antioxidants.
Composition of a balanced diet :
- 60% – 70% from Carbohydrates ( Prefer complex carbs: whole grains, dehusked pulses, low Glycemic index fruits and vegetables.
- 13% – 18 % from Proteins ( Prefer high biological protein: Eggs, milk, chicken, fish, mutton and rest from plant protein: nuts, pulses).
- 20% – 25 % from Fats ( Prefer unsaturated fats: Rice Bran oil, soybean oil, rapeseed oil, sesame oil, mustard oil, groundnut oil etc.).
A well-balanced diet makes you feel energised and improves your cognitive abilities. Maintaining your weight is easier when you eat the proper macronutrients and micronutrients. You can avoid health problems if you have good healthy eating practices.
A well-balanced diet aids in the management of cholesterol and blood sugar levels, as well as heart health. A well-balanced diet is rich in nutrients, which helps to prevent deficiency. You can enjoy a variety of nutritious meals without resorting to junk food if you consume a well-balanced diet.
A well-balanced diet can help you age gracefully with minimal disability and functional impairment.
LOW CARB HIGH FAT DIET ( Also known as the ketogenic diet):
Carbohydrates, proteins, and lipids are the main energy-producing nutrients. These essential nutrients are metabolised by our bodies to provide energy for all physical and chemical functions. Carbohydrates provide the majority of energy, accounting for about 60-65 per cent of total energy consumption.
In the absence of carbohydrates, protein and lipids take over as energy sources.
A keto diet is a low-carbohydrate, moderate-protein, and low-fat diet in which your body burns fat while eating fat. Carbohydrates are converted into glucose and stored as glycogen in the liver, which is the body’s general strategy for obtaining energy.
When you combine fats with a high-carbohydrate diet, fats build up and you gain weight. When carbohydrate consumption is reduced, fat deposited in adipose tissue is eventually required for all chemical and physical functions.
As a result, fat and water weight reduction occurs. This state is known as ketosis, and the keto diet is the diet that allows you to achieve it.
Additionally, the keto diet is effective for weight loss as well as medical issues such as PCOS, diabetes, and thyroid.
Following are the foods you can incorporate into your diet when following a high fat low carbohydrate diet.
Sources of protein and fats in low carb high fat:
Cottage Cheese, Tofu, Soy, Eggs, Chicken, Fish, Mutton, Beef, Shrimps, Prawns, Lobsters, Bacon, Clarified butter ( Ghee ), Butter, Avocado Oil, Extra virgin olive oil, Egg yolks, Macadamia/ Brazil nuts, Avocados, Mayonnaise, Cocoa Butter, Coconut Butter, Macadamia Oil, Coconut Oil, MCT Oil
Vegetables you can have while being on a low carb high fat diet:
Cauliflower, Broccoli, Bell Peppers, Spinach, Green Beans, Lady\’s finger, Mushroom, Cucumber, Kale, Lettuce, Celery, Artichoke, Cabbage, Cucumber, Bok Choy, Bitter Gourd/ Karela, Asparagus, Brussel Sprouts, Radish/ Mooli.
Fruits you can have while being on low carb high fat diet:
Berries and Avocado.
HIGH PROTEIN DIET:
Protein is necessary for maintaining excellent health. It’s a nutrient that must be ingested on a daily basis in order to meet your body\’s requirements. Protein has a dietary reference intake (DRI) of 0.8 grammes per kilogramme.
A high protein diet has been shown to be effective in weight loss in a variety of studies. We\’ll show you how to grasp the benefits of protein and how to get the most out of a high-protein diet.
As protein is one of the three macronutrients and performs many functions:
Repair & Maintenance: Protein is the most important component of your muscles, bones, skin, and hair. These tissues are repaired and replaced with new protein on a regular basis.
Hormones: are chemical messenger proteins that allow your body\’s cells and organs to communicate with one another.
Enzymes: The majority of enzymes are proteins, and they are responsible for millions of chemical processes that occur throughout your body.
Storage and transportation: Some proteins aid in the delivery of critical chemicals to where they are required. The protein haemoglobin, for example, transports oxygen throughout your body.
Now let us understand how a High-Protein Diet plans to Lose Weight and Improve Health:
Increasing your protein consumption has a significant impact on your appetite, metabolism, weight, and body composition. Increased protein intake helps weight and fat loss, according to high-quality studies. Higher protein intake, on the other hand, may aid to prevent muscle loss and maintain your metabolic rate.
High-protein diets can help you lose weight and improve your body composition by decreasing hunger, increasing feelings of fullness, increasing metabolic rate, and protecting muscle.
Good vegetarian sources of protein:
Greek yoghurt, Paneer, Tofu, tempeh, edamame. Lentils, Chickpeas, Peanuts, Almonds, Spirulina, Quinoa, Amaranth, soy milk, sprouts.oats, hemp seeds, chia seeds, nuts and nut butter.
Good non-vegetarian sources of protein:
Eggs, chicken, fish, mutton, beef, prawns, shrimp, and pork along with sources favourable for vegetarians.
Human digestive enzymes do not entirely break down dietary fibre or roughage. It is indigestible, ensuring a healthy digestive system, regular bowel movements, and the removal of cholesterol and toxic carcinogens from the body.
The following are the benefits of fibre:
Digestive health: By thickening up stools and making them easier to pass, dietary fibre helps to normalise bowel motions. Both constipation and diarrhoea can be relieved and prevented with this. In addition to reducing your risk of diverticulitis (intestinal inflammation), haemorrhoids, gallstones, and kidney stones, eating a high-fibre diet can help with irritable bowel syndrome (IBS).
Diabetes:A high-fibre diet can help you avoid type 2 diabetes. Sugar absorption is slowed and blood sugar levels are improved when you eat soluble fibre.
Cancer: High-fiber diets have also been related to a lower incidence of common digestive system malignancies, such as stomach, mouth, and throat cancers.
Skin health: Eating fibre, particularly psyllium husk (a type of plant seed), will help eliminate toxins from your system, enhancing your skin\’s health and appearance.
Heart health: A high-fibre diet can also lower your risk of metabolic syndrome, a collection of risk factors connected to heart disease, diabetes, and stroke. Fibre can also aid in the reduction of blood pressure, inflammation, and the increase of HDL (good) cholesterol, as well as the loss of abdominal fat.
Weight loss with the help of fibre
Fibre plays a critical role in both reducing weight and maintaining a healthy weight since it improves digestion and adds volume to your stools.
Bulk might make you feel fuller faster. Because fibre lingers in the stomach longer than other foods, you’ll feel fuller for longer, which will help you eat less.
Because high-fibre foods, such as fruits and vegetables, are low in calories, adding fibre to your diet makes it simpler to lose weight. There are other ways that a high fibre diet can help you lose weight:
Fibre can help maintain your body’s fat-burning capacity by controlling blood sugar levels.
Avoid insulin spikes, which can deplete your energy and make you crave unhealthy foods.
Eating a high-fibre diet can help move fat through your digestive system more quickly, allowing less of it to be absorbed.
You’ll have more energy to exercise if you eat high-fibre foods like fruits.
It can assist preserve your body’s fat-burning capacity by controlling blood sugar levels. Avoid insulin spikes, which can deplete your energy and make you crave harmful foods. A high-fibre diet can help transport fat through your digestive system more quickly, allowing less of it to be absorbed. In addition, eating high-fibre foods like fruit will give you more energy to exercise.
Whole grains, Flax seeds, Dehusked pulses, Fruits ( with peel), Oats, Spinach, Broccoli, Brussel sprouts, Green beans, Brown rice, Prunes, Apricots, Raisins, Dates, Plums, Peanuts, Walnuts etc.
We can conclude that all diets are beneficial in some way. All you have to do now is figure out which one is best for you and go with it. We hope this information about diverse diets and key food sources was useful.
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