6 Foods to reduce weight

Posted on Posted in Food and Health, Healthy Foods, Nutrition, Weight Loss

So, you also want to reduce weight? My friends wanted me to research this topic and provide them with solid evidence for each food so that it looks credible. Here is my list of the foods you must include in your diet and which are also very easily available:

  1. Green Leafy Vegetable
    • These include kale, spinach, etc. These vegetables are very high in fibre and very low in calories. Let’s look at the calorie count of kale and compare it with some of the other foods people generally eat. 100 gm of spinach has only and yes only 23 calories!!!!!. Thus it helps reduce weight.
      • An apple – 70 approx.
      • banana – 100 approx.
      • 1 egg boiled – 80 approx.
      • 1 medium roti – 105 approx.
      • a glass of milk – 120 approx.

    These vegetable are a rich source of vitamins such as dietary fibre, protein, vitamin A, C, E, K, B6, etc

  2. Boiled Potato

    Boiled potato might come as a surprise but let me explain. This has highest satiety index (which measures how fulfilling food are) of 323%. That means you’ll feel contented with less amount of potato than if you would consume any other food. Thus it reduces the appetite and helps to reduce weight.

  3. legumes

    These are no doubt that pulses a rich source of protein and according to Susanna Holt, PhD, the more the fibre, water or protein the more the satiety index and thus pulses are high satiety food and thus less calorie per meal.

  4. Soups

    Soups tend to be more fulfilling. Consider 3 varieties of 30 gm of vegetable each 3 people can eat the vegetable hence fulfilling their appetite. But when water is added to make soup out of the same vegetables, being more fulfilling, can easily be served to 5+ people. Hence you get less calorie per bowl.

  5. Green Tea

    Green tea is one of the best healthy beverage. It perfectly complements the individuals who exercise and want to reduce weight. This research suggests that when exercise is done after consuming green tea 17% more fat is burnt compared to when exercise is not complemented with green tea. Another study found that body fat utilisation for energy expenditure increased for both exercising and sedentary condition when green tea or other tea beverage is consumed as compared to exercising alone.

  6. Nuts

    Now there has been this study, where almonds incorporated in the low-calorie diet is compared to complex carbohydrate in the low-calorie diet. Even though almonds are rich in fat (50% approx.), the former was associated with greater reductions in weight/BMI, waist circumference, fat mass, total body water and systolic blood pressure. This data was also statistically significant. Both the processes are effective but the former is more effective in weight reduction than latter.

 

 

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