Diet has always been a major contributor to a weight loss program, though reducing overall body weight is recommended, which will lead to reducing belly fat too.
Indian diet is abundantly rich in millets and whole grains, if cooked with little variations, with keeping your goal in the mind you can achieve good results
Few things to keep in your mind when you follow a diet
Always watch your portion size
Eating smaller and frequent meals throughout the day helps to raise the metabolism by keeping your system active hence helps in weight management whereas having big meals makes the system slow and sluggish.
Consume 5-6 small meals- It’s always recommended to have 5-6 small meals instead of 3 big meals.
Have lots of greens in your diet
All the greens are a rich source of important minerals like iron, calcium, magnesium, zinc, they are loaded with fiber which is helpful in maintaining our weight, cholesterol, and sugar levels in the body. It doesn’t raise sugar levels after digestion, rather fiber present in them slow down the process of digestion and provide satiety. So make sure to include all types of greens in your salads.
Drink plenty of water in a day, especially before meals.
It will keep you hydrated as well as full before the meal.
Include high protein food in your diet.
This high protein food provides you satiety and will reduce sugar cravings. Protein maintains the muscle mass, the more the muscle mass, higher would be the BMR and faster would be the fat burning process in the body, it also falls under the category of thermogenic food. High protein breakfast like egg whites sandwiches, Low-fat milk and it’s products, kidney beans or boiled black chana.
Roasted Makhanae- These are lotus seeds high in fiber, low calories, low sodium, and high magnesium heart-healthy snacks. Ideal snack for weight loss.
Roasted Puff Rice- They are extremely light, tasty and healthy snacks for much during evening time. You can make a healthy bhel out of it by adding some chopped tomatoes, cucumber and pomegranate, without adding seven to it.
Roasted ragi flakes- These are rich in calcium and iron. Ideal for breakfast.
Roasted Bajra- It’s high in fiber, helps in reduces cholesterol, weight management, diabetes management. These are crunchy puffs after roasting, have them whenever you feel hungry. Simply roast over your pan, sprinkle some pink salt.
Roasted Sorghum- Healthy gluten-free snack, with the goodness of complex carbs, fiber, and other minerals.
Roasted Channa- Extremely beneficial for diabetes and weight loss
Fruits
Fruits are the best snacks for people looking for weight loss as it contains fructose the natural sugar, which satiates the sugar cravings for those who have sweet tooth.
Always use fruits with moderate to low carb content.
Use strawberries, blackberries and citrus fruits as a snack or in porridge.
Choose a healthy beverage over aerated drink along with a meal to promote digestion
A glass of buttermilk is full of multiple benefits. It is low in calories and a healthy drink for weight loss and an excellent beverage.
Eat Fiber- Daily requirement of fiber in a day is 20 gm a day. It keeps your blood sugar and cholesterol levels under control so include a full bowl of salad along with the meals. Include brand, lettuce, kale, spinach, celery, tomatoes in your bowl.
Black Coffee
Coffee raises your BMR, which in turn helps in fat loss.
Conjugated Linolenic Acid
It’s a naturally occurring fatty acid, generally found in dairy products and meat. Studies have shown that it reduces fat accumulation in the body and helps in reducing abdominal fats.
CLA supplements are also available on the market but it’s recommended to consume this under a fitness trainers supervision.
Grapefruit
As per the studies, grapefruit has shown results in weight loss. It’s said that grapefruit contains an organic compound nootkatone which helps in raising BMR by activating AMP, which helps muscles convert stored fat and excess sugar into energy.
Eating one bowl of grapefruit before meals have been found to have beneficial effects on weight loss.
Seeds
Consuming seeds like flaxseed, chia seed, pumpkin seed, sunflower seeds are good sources of omega 3 fatty acid and fiber.
Include whole pulses
Whole pulses are again good sources of proteins and fiber. Combination of whole pulses will provide a good source of amino acids along with protein and fiber.
Some of them are
Black chickpeas- Extremely healthy, loaded with iron and calcium, boiled black chickpeas is all time favorite snack.
Green Moong- Good source of essential amino acid, contains amino acid like leucine, isoleucine, and valine, is extremely healthy and good for digestion.
Whole Masoor- They are the good source of fiber, iron, potassium, Vit B1 and essential amino acid.
Whole green peas- it comes in various forms, white peas, dried green peas.
Chickpea, Kidney beans, and White beans are good sources of proteins and fiber.
Though their protein content is comparatively lesser than chicken they can be a good healthy source if consumed in combination with other cereals.
HIGH PROTEIN SPROUTS
Sprouts are a good source of protein for vegetarians, they not only provide proteins but are rich in vitamins and minerals too.
Choose Red Rice over White Rice
Though all types of rice are not bad, other types of rice you can choose are
Brown Rice- A good source of fiber, 3.2gm per 100 gm of rice, A much better option than white rice.
Red Rice- Rich in anthocyanin because of red color. This is good for weight management too. It Contains 2 gm fiber and 7 gm protein in 100 gm of rice.
Black Rice- The most nutritious one, contains 9gm of protein and 4.7gm of fiber. due to its high fiber and low glycemic content, it’s recommended for diabetics too.
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