Let us know about what to eat to lose weight fast. Are you looking to lose weight? If yes, then this article is just for you. Many people are struggling with their overweight or obesity. This extra weight has many harmful effects on the body. Let’s start with What to eat to lose weight fast
In fact, it is very important to have a balanced weight for a healthy body. Over and under weight has always been the cause of diseases. There has been a tremendous increase in people suffering from obesity in India in the recent past.
You know, that our body weight depends on the calories consumed by us. If you consume more calories than the calories you burn, you will definitely gain weight.
On the other hand, if the calories you burn are more than the calories consumed, then your weight will start decreasing. That’s why you have to consume those foods, whose calories are very less. Along with this, you will also have to exercise, because weight loss will not be possible with foods alone.
Although some people eat less to lose weight, eating too little can put your health at risk. Eating too little can lead to serious diseases in the body.
In fact, research shows that a diet of less than 1,000 calories a day usually doesn’t provide your body with the balanced nutrition it needs. And this can lead to vitamin and mineral deficiencies linked to serious health problems.
So instead of restricting your food intake, focus on feeding your body lose weight. This is a more effective weight loss strategy. So let’s know, which are the best foods for weight loss?
What to eat to lose weight fast
what to eat to lose weight fast
Losing weight is primarily a hormonal response to certain foods. Hormones send signals to the brain that affect our cravings, appetite and body weight.
Here’s how certain foods affect your hunger hormones-
- Protein fills you up quickly and keeps you full for a long time. It also reduces post-meal secretion of the hunger hormone ghrelin, thus reducing feelings of hunger.
- Dietary fiber slows down digestion and causes a gradual rise in blood sugar levels. As fiber moves through the digestive tract, various satiety hormones (such as ghrelin) are released. These hormones send signals to the brain to reduce appetite and control food intake.
- This means you’ll be fuller for longer, which helps prevent overeating and reduce your calorie intake.
- Ultra-processed foods are low in nutrients and fiber. That’s why they get digested quickly. As a result, eating these (potato chips, candy bars and toaster pastries) leads to a rapid rise in blood glucose levels. which triggers a significant release of insulin. Due to this there is accumulation of fat in the cells.
20+ Fast Weight Loss Foods List
Oatmeal is rich in fiber and protein. Fiber not only helps with digestion and bowel movements, but also helps keep you full. It also prevents you from eating unhealthy foods.
While protein takes the longest time to digest, it keeps hunger pangs at bay. Instead of having a fancy smoothie bowl for breakfast, it is a good idea to have oatmeal.
Oats are a type of grain like wheat. All of you must have heard about it. It comes in the most nutritious breakfast nowadays. Along with high fiber content, it contains beta glucan constituents that reduce fat storage and boost metabolism.
But most of us use instant oats or masala oats. But according to me you should go for steel cut oats as they are the least processed.
Pistachios are really low in calories which makes them a great snacking option for those on a weight loss journey. One study concluded that participants who ate pistachios instead of pretzels experienced a twofold reduction in their body mass index (BMI).
Pistachios are a great source of various nutrients including healthy fats, fiber, protein, antioxidants, vitamin B6 and thiamine. Pistachios are rich in fiber and protein, both of which increase satiety and help you eat less.
Pistachios are an excellent source of all the essential macronutrients – carbohydrates, protein, healthy fats and dietary fiber – as well as the important micronutrients phosphorus, potassium, calcium, iron, magnesium, zinc, copper and essential vitamins.
Pistachios are one of the richest sources of vitamin B6, which plays an important role in regulating blood sugar and in the formation of hemoglobin.
Yogurt is a good source of probiotics and beneficial bacteria that improve the health of the digestive system and gut. Good digestion improves better absorption of nutrients which prevents weight gain.
Some experts also consider yogurt to be a good fat burner because of its high calcium content. One study found that overweight people who consumed fat-free yogurt for 12 weeks lost weight and body fat.
Yogurt contains probiotics, which regulate the digestive tract and increase metabolism. As a result it improves the process of weight loss.
The protein content of yogurt keeps you full for longer, which prevents irregular hunger pangs. A bowl of curd is always an excellent option as part of a nutritious diet.
Tamarind contains a compound called hydroxycitric acid (HCA) which suppresses appetite and reduces body weight gain. It also increases the secretion of the hormone serotonin in the brain, which makes you feel less hungry.
You can reduce your weight by eating tamarind in this way-
- Wash tamarind and take out all the seeds.
- Boil two glasses of water in a pan.
- Now put tamarind in the water and reduce the flame to medium.
- After a few minutes, take it off the flame and let it cool.
- Filter the drink.
- Now add honey or sugar syrup to the water and mix well.
- Cool the juice and serve.
5. Sweet Potatoes
Sweet potatoes are low in calories. They are rich in fiber and contain a lot of water which makes them easy to digest. A study found that sweet potatoes have the ability to shrink your fat cells.
So sweet potato will keep you healthy and help you lose weight. Sweet potatoes have a calorie count of 145 kcal per 100 grams, which makes them a suitable option for weight loss.
Rich in dietary fiber, sweet potatoes are low in calories. Hence this makes it good for a healthy diet. Apart from this, they also contain vitamins B5 and B6 which help in maintaining good metabolism.
Tomatoes are known to suppress your appetite. This fruit has a high water and fiber content, which makes it a “high-volume” food.
One study found that women who drank about 250 ml of tomato juice daily for two months saw a significant reduction in body fat and weight. The women changed nothing in their diet and exercise routine except for tomato juice.
In the list of foods that help in weight loss, tomatoes contain antioxidants and other nutrients that slow down the aging process. Also, they protect against cancer and stroke.
Apart from this, tomato also works to improve blood pressure and keep your heart healthy. In a way, tomato is a superfood for you. Which provides weight loss as well as other benefits.
Triphala flushes out toxins from the body and reduces inflammation. A study proves that Triphala is a weight loss and fat burning agent.
In the study, obese rats were given Triphala for 10 weeks. With this treatment, they lost body fat and lost weight. Triphala is a rich source of polyphenols (antioxidants) that fight free radicals in the body.
According to one study, antioxidants boost fat burning and metabolism by helping to get rid of toxins produced by your fat cells. This in turn makes you lose weight.
Triphala acts as a natural laxative and helps stimulate bowel movements. It also helps to clear out your colon by drawing water from your body into your small intestines to soften stools.
Chickpeas or chana like porridge are rich in protein and fiber which helps in weight loss. The fiber content keeps you full for longer and takes good care of your gut health. While protein calms your hunger.
One study found that people who consumed chickpeas were 53% more likely to have a healthy BMI. Another study also found that eating chickpeas every day resulted in a 25% reduction in weight.
Chickpeas are one of the best foods for weight loss as they are high in protein. In fact, half a cup of chickpeas contains about 7 grams of protein. In addition, the high fiber content in chickpeas (6 grams of fiber per half cup) is helpful for weight loss.
9. Moong Dal
Moong dal is one of the most popular pulses found across India. Moong is rich in fiber and protein, both of which are great for weight loss.
Lentils are rich in protein, fibre, good carbs and vitamins. One cup of cooked lentils contains about 18 grams of protein. In addition, lentils contain slow carbs, folate, manganese and iron. It is also a good source of fiber.
Moong dal helps in increasing the functioning of cholecystokinin hormone. As a result it makes you feel full after eating and improves metabolism rate. Thus, it helps you lose weight by preventing you from overeating.
Moong dal contains a high amount of protein which keeps our metabolism healthy. Apart from this, it is also very beneficial for people with heart, blood circulation and diabetes.
10. Coconut oil
From giving you soft and supple skin to strong hair, coconut oil has many benefits. But do you know that it also helps in weight loss?
When you consume coconut oil, it reduces your appetite and increases the feeling of fullness. It is wrong that we should eat only fat free food to lose weight.
The amount of protein and carbs our body needs, the same amount of fat is also needed. But here we are talking about healthy fats and coconut oil is one healthy fat option.
Apart from this, it helps in increasing metabolism, due to which we feel less hungry. The most important thing is that it helps in reducing belly fat.
But these foods will help only if you follow a proper diet, and you have to decide your daily calorie intake according to your requirement and include these foods in it.
Nuts like almonds are rich in protein and fiber. Protein helps you feel full for longer, while fiber helps eliminate waste from the body.
Furthermore, almonds are suitable for lactose-intolerant and glucose-intolerant individuals. In addition, nuts like almonds contain monounsaturated fats and proteins, which help keep blood sugar levels stable.
Eating 1 ounce or about 20-23 whole almonds daily is good for weight loss. Some people find it easier to digest soaked almonds, hence they can be eaten soaked as well.
Eating almonds every day helps in reducing excess weight. In fact, eating lots of almonds can lower your levels of “bad” LDL cholesterol. This improves your lipid profile.
Avocados are full of healthy omega-3 fatty acids. Also, the amount of fiber in it is also high, which helps in weight loss. Avocados also contain over 20 different vitamins and minerals that improve your health.
Plus, avocados are packed with good fats, which help your body absorb nutrients without increasing your LDL levels. Limited evidence suggests that eating avocados helps you feel more full after eating.
This helps in reducing weight. You might even consider avocado a “nature’s keto” starter because studies show it helps your body burn fat for fuel.
Broccoli is loaded with many important nutrients like vitamins C and K, protein and fiber. All these nutrients are essential for weight loss. Plus, broccoli is a good carb. In addition, it is high in fiber, which provides the following benefits-
- prevent constipation
- maintaining low blood sugar
In addition, the high fiber content of broccoli makes it extremely effective for weight loss.
Eating protein-rich paneer is recommended for weight loss as it helps reduce one’s appetite and burn belly fat. In addition, it is slowly digested by the body, which makes a person feel full for a longer period of time.
Paneer also contains essential minerals like iron, magnesium and calcium. Also, it is a great food for weight loss as it is low in calories.
There are 72 calories in 100 grams of paneer, which is very less. Since it can be eaten straight, it is good for weight loss. Being rich in proteins, paneer is perfect for weight loss.
It curbs your appetite, helps you lose belly fat and changes the levels of hormones that control weight. Cheese is digested slowly by your body and this makes you feel full for a long time.
One study found that spinach is effective in curbing cravings by up to 95%. Apart from this, it helps a lot in weight loss. The credit for weight loss goes to the fact that spinach contains thylakoids which help in accelerating weight loss.
Also, a cup of spinach has only 7 grams of calories. Spinach aids in weight loss and is also low in calories. Its high fiber content also helps in good digestion, regulates blood sugar and prevents constipation.
All you have to do is to consume spinach once a day and it will be good for your health. Spinach makes you feel full, which makes you feel less hungry.
If you eat spinach in large quantities (more than a bowl) per day, then there may be adverse health effects. Usually, due to the high fiber content in it, problems of gas, bloating and cramps can arise.
Eating too much spinach can also hinder the body’s ability to absorb nutrients.
Sprouts are a protein-rich food that is recommended for weight loss. In addition, sprouts are low in calories and are an excellent source of fiber.
Hence sprouts help you feel full and reduce your appetite. They also promote good digestion and reduce constipation. Like moong sprouts or gram sprouts are good examples of this.
They are perfect for a low calorie diet. There are only 30 calories in about 100 grams of sprouted moong. They are highly nutritious with high protein content and are almost fat free.
Along with keeping your digestive system healthy, the amount of fiber is also good in them. It keeps you light and satisfied. You can also eat sprouts in the form of salad.
Cucumber is also a low calorie food as it has 95% water content. It detoxifies your body and reduces inflammation. If you eat cucumber and tomato salad before your meal, you consume fewer calories.
Cucumber is easily available in India. You can also drink its juice along with its salad. It also helps a lot in weight loss. Cucumber is low in calories and contains a good amount of water and soluble fiber.
It hydrates the body and helps in weight loss by reducing appetite. It provides a small number of nutrients, such as potassium, vitamin C and vitamin K. Because cucumber diet is very low in calories, it is helpful in weight loss.
You can eat cucumber at night for weight loss. They are low in calories and keep you full for a long time. You can consume them worry free at any time of the day while on a weight loss diet.
Though ideally they should be consumed during the day, before your meals.
A medium-sized orange contains 60 calories and has 85% water content. It also detoxifies your body and its high fiber content makes you feel full, which keeps you from feeling hungry.
Also, according to some studies, foods high in vitamin C can help burn fat, especially during exercise. But don’t drink orange juice. Fruit juices are high in calories and low in nutrition. That’s why during weight loss, eat only fruits.
Apart from this, orange protects your cells from damage. It also helps your body make collagen, a protein that heals wounds and gives you smoother skin.
Oranges make it easy to absorb iron to fight anemia. And strengthens the immune system, which protects your body against germs.
Bottle gourd increases the good type of bacteria in our digestive system, which improves our digestion and we burn more fat. There are only 14 calories in 100 grams of bottle gourd.
Apart from this, it has the same properties as cucumber. It contains 95% water and with high fiber content, it is almost fat free and also detoxifies the body.
You can also make bottle gourd vegetable raita and bottle gourd juice, which helps a lot in weight loss. In addition to beta-carotene, pumpkin provides vitamin C, vitamin E, iron and folate.
All these strengthen your immune system. Having more pumpkin in your diet helps your immune cells to ward off germs and heal wounds faster.
20. Sabudana Khichdi
Sabudana Khichdi is a very famous dish, which is mostly eaten during Navratri. It comes from the western states of India such as Gujarat, Madhya Pradesh and Rajasthan. For this, sago is made by soaking in water overnight and cooking it with peanuts and spices.
It is often garnished with curd, pomegranate and chivda. This dish is made in oil or ghee. Tapioca pearls or sago are a rich source of vitamin B6 and folate. It contains potassium, calcium and iron.
This dish is a source of good fats, which lower blood pressure. Apart from this, it reduces the tension in your heart, curbs craving and keeps you overall healthy.
It is gluten free, non allergic and prevents digestive problems. It can be eaten both before and after gym. Thus, you can include it in your diet plan.
Crunchy, sweet carrots are loved by everyone. It is rich in antioxidants and contains many essential vitamins and minerals. Carrot is a versatile vegetable. Carrots are used in salads, stews, pies, and many other foods.
Carrots are high in beta-carotene (a form of vitamin A) which improves eye health and vision. Additionally, it is rich in carotenoids, antioxidants and other bioactive substances.
These components aid in weight loss, less obesity (morbid overweight). Carrots also contain a high amount of fluid which helps curb hunger for a long time.
Calorie deficit is one of the best ways to lose weight. This implies that our body must lose more calories than it consumes.
Many people find it helpful to count calories, but this is not necessary if you make the right dietary choices. If your appetite decreases, then automatically your weight decreases.
22. Chia Seeds
Including chia seeds in your diet can be a step towards weight loss. It’s no secret why they are so popular for weight loss. The insoluble fiber and protein in chia seeds keep you feeling satiated and full.
One study suggests that dietary fiber intake helps with weight loss, independent of calorie and macronutrient intake. In addition, the fiber present in chia seeds, about 34.4 g per 100 g serving, helps increase satiety.
It also curbs appetite as fiber-rich chia seeds take longer to digest. Chia seeds are also a good source of protein. Protein-rich foods like chia seeds digest more slowly, and keep you full.
Therefore, the fiber and protein in chia seeds lead to a feeling of less hunger, more satiety, and fewer cravings for sweet foods. In this way, chia seeds help you to meet the calorie deficit.
Rajma is an excellent source of fiber. Scores of studies have shown how fiber positively affects weight. Fiber keeps you full and also increases the thermic effect of food (the energy it takes to break down food).
Kidney beans are also a food source of protein, which aids in weight loss. The protein found in it is plant based protein. These legumes contain slow-digesting carbohydrates that do not cause a spike in blood sugar levels.
They also contain potassium and magnesium which help control blood sugar and strengthen heart health. White kidney beans are also known as cannellini beans.
When the nutritional benefits of these legumes are compared to the red variety of kidney beans, there is a slight difference in their nutritional value. There is a difference in taste and texture of these beans.
Green peas are a type of vegetable. The spherical seeds inside the pod are extracted to prepare various foods. Green peas are commonly known as garden peas. Its scientific name is Pisum sativum.
Green peas are a powerhouse of nutrients. According to research, green peas contain fiber, protein, starch and some phytochemical components. They also contain biologically active substances such as alkaloids, flavonoids, glycosides, saponins and tannins.
The amount of protein in 100 grams of green peas is 5 grams and the amount of sodium is 5 grams. It also contains 66% Vitamin C, 8% Iron, 10% Vitamin B6, 8% Magnesium and 2% Calcium.
There are 81 calories in 100 grams of green peas of which total fat is 0.4 grams, total carbohydrate is 14 grams and dietary fiber is 5 grams. There is almost zero cholesterol in green peas. That’s why they are considered healthy food items.
25. Dried Figs
If you are on a weight loss diet, you can safely consume fully ripe or dried figs. Scientific studies show that a low-fat, low-calorie diet is one of the most effective methods of weight loss.
The fiber content found in it keeps you full for a long time. Since figs are rich in fiber, eating them helps you feel fuller for longer and may reduce the urge to snack between meals.
It is beneficial for maintaining a healthy weight. One study found that both fresh and dried figs are rich in phytochemicals. Phytochemicals, such as phenolic acids and flavonoids, are powerful antioxidants.
So this was what to eat to lose weight, we hope that after reading this article completely, you would have got complete information about best weight loss foods.