Food for people looking to lose weight

One must eat adequate to weigh less. Yes you heard it right. Even though it sounds like an antithesis, there is enough proof to back this statement. Similar to how a combination of exercise and diet keeps us healthy, certain types of foods and a balanced diet work together to help manage weight.

Eating small yet frequent meals packed with high fibre and snacking smart through the day is the easiest way to do it. Below are some interesting combinations which may help keep satiated through the day and yet not add too much to your daily calorie intake. The best part is — these food items are also healthy!

1. Almonds & Soy Milk: A study published in the European Journal of Clinical Nutrition found that consuming 43 grams of dry-roasted almonds every day reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight. Also, Soy milk is the most popular non-dairy milk alternative. Made from nutritiously dense soy beans, soy milk is naturally high in proteins, essential fatty acids and a variety of vitamins and minerals. Drinking soy instead of regular cow’s milk provides your body with balanced nutrition without taking in the extra saturated fat and cholesterol associated with whole dairy. To make this combination interesting, whip up a delicious Almond & Soy milk smoothie and instead of sugar, add honey for sweetness and flavour.

2. Ragi & Red bell peppers: The natural fat content in ragi is lower than all other cereals. Also, this fat is in its unsaturated (the good kind of fat) form. Thus, substituting it for wheat and rice is a good choice for people trying to lose weight. It also contains an amino acid called tryptophan which reduces appetite. Red bell peppers contain a molecule called capsaicin that is shown to increase your fat-burning rate and promote weight loss. Combine the two by making an interesting dish — Ragi stuffed bell pepper to get the maximum out of the super food.

3. Water & fruits: One of the best ways to rid your body of harmful toxins is to drink water. Just 6 to 8 glasses every day will help to keep you hydrated and keep your vital organs in their best possible health. However, you do not have to drink plain water. In fact, there are a number of things that you can add to water that will not only boost the taste but will also help flush those harmful toxins out of your body. One of the most popular additions to a glass of cold water is lemon. You can also add mint which aids in digestion, cucumber which contains anti-inflammatory properties and ginger which is a natural pain reliever and aids in digestion. Other fruits that you can add are melon, raspberries, apples, cinnamon that are equally as healthy and beneficial.

4. Chickpea & Olive Oil: High in nutrients and soluble fiber, chickpeas are a prime weight-loss food, increasing feelings of satiety by releasing an appetite-suppressing hormone called cholecystokinin. They blend flawlessly with extra virgin olive oil, which may increase blood levels of serotonin, a hormone associated with satiety. Have a light lunch with Hummus and witness your transformation.

5. Almonds & Cranberries: Almonds, rich in nutrients such as vitamin E antioxidants, dietary fiber, riboflavin, protein, manganese, calcium and many others, have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. Cranberries on the other hand, contain vitamin C, fiber and polyphenols. Combine the two to make an interesting evening snack that can be substituted from the usual and unwholesome snack options available of the shelves.

6. Whole Almonds & Spices (of your choice): Since almonds are easy and quick to flavour, they go with just about any spice or masala. You can whip up some flavoured almonds by simply dry roasting whole almonds on a non-stick pan with a flavour or spice of your choice and serve as a snack. Also, because almonds are a natural source of many essential nutrients, they are the perfect nutrient-rich snack that can help keep you going throughout the day, any time of the day and through the year.

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