Traditionally it was thought that all those delicious foods like meat, fish, eggs, dairy products, etc. must be avoided to shed pounds. Even today many believe that meat and fish are the main reason for weight gain. Don’t follow some of these unscientific diet plans suggested by old-school weight loss gurus.
Weight loss plans are all about eating low-calorie foods.
The simple arithmetic of weight loss is nothing but fewer and fewer calories in your diet. You just need the requisite amount of calories for bodily functions and the energy required for your day-to-day activities.
7 Healthy Weight Loss Diets
I have chosen seven fast weight loss diets that you should NOT miss out on your diet plans. My prime focus here is on becoming slim and fit most healthily.
Heather Mangieri at the Academy Of Nutrition and Dietetics says, “Certain foods can help you shed body weight because they help you feel full for a long time and help in curbing cravings.”
Dieting is not about starving yourself to become feeble and unhealthy. There are a whole lot of tasty and nutritious food items that you can eat safely without adding pounds to your body.
We should always concentrate more on building up muscle mass and losing flabby fat. A hopelessly feeble and slim body makes a person good for nothing. So we aim to eat the best of healthy foods…but in no way we are going to have high-carb foods.
Here are the top 7 food items that you must always have in your diet plans.
1. Nuts And Seeds
The nutritiously rich nuts and seeds are must-have items in your diet plan. The safest snacks you can have every day are a few nuts and seeds like almonds, peanuts, pecans, or walnuts. They contain essential nutrients and vitamins, plus they will drastically reduce your appetite.
There are so many varieties of nuts and seeds that you can choose from; even pumpkin seeds and sunflower seeds are very good snacks.
Some of the studies point out those nuts are usually very rich sources of Vitamin E and magnesium that is good for keeping you young and energetic for a long. They help in rejuvenating your skin and sharpening your brain even in your old age.
Nuts and seeds contain healthy fats and a moderate amount of calories (except a few of them like almonds and peanuts have high calories).
We should never take more than a handful of seeds and nuts a day and have different ones on each day of the week. They really help in improving health and vitality.
Nuts improve insulin sensitivity and suppress appetite to lose weight naturally.
As per the recommendations of the American Heart Association And FDA, it is good to eat 1.5-ounce (about a handful) of unsalted raw nuts and seeds per day to reduce the risk of heart diseases and to improve the healthy immune system and metabolism. [1, 2]
2. Roots And Tubers
Many weight loss gurus used to discourage the inclusion of roots and tuber food in the weight loss diet plan. Traditionally the tubers were considered as high-calorie food that promotes weight gain.
In recent times, dieticians are encouraging the intake of tubers as a real source of calories. It is found that millions of people in the world who use tubers as staple food have remained healthy and hardy than others.
One of the most commonly used tuber-food items all over the world is potatoes.
The roots and tubers are rich in carbohydrates; they provide useful micronutrients and the required amount of glucose needed by our body.
They do not contain toxic sugar or fructose found in the fruits. Above all, they are nutritious and delicious to eat.
Tubers should be taken in moderation and as per the energy requirements of the body. It is best for people who do a lot of physical and energetic activities. Lethargic and clumsy people should not think of enjoying the tasty tubers if they do not want to put on weight.
Finally, tubers are a good source of carbohydrate that you should include in your diet.. but not recommended for the sedentary and obese people
Having more and verities of vegetables as a major part of your diet is the best way to reduce calorie intake.
For those looking forward to achieving their weight loss goals, vegetables are the most satiating and tasty dishes you can think of. They do not add calories, but they fill you up.
In fact, vegetables should be an indispensable part of your daily diet
as they have numerous health benefits.
They are good sources of vitamins, nutrients, and minerals for the body. They enhance immunity, metabolism, red blood cell counts, and good cholesterol. Vegetables reduce the risk of several fatal diseases; heart ailments, diabetes, obesity, stroke and cancer, and many others. [6,7]
Vegetables are also very rich in fiber and antioxidants. Lack of verities of vegetables in your diet can make you physically weak and ill health in the long run.
Above all, numerous varieties of tastes and flavors are possible with so many vegetable dishes.
Eggs have numerous health benefits; and special importance for all weight loss enthusiasts.
We have been studying and hearing about the goodness of eggs from our school days. It is good for our eyes, bones, hairs, nails, brain health, heart, and muscle building. It is a rich source of pure protein, iron, calcium, and a lot of essential vitamins and nutrients.
These days the weight loss gurus are giving a very important place to eggs in the diet plan. A breakfast that includes eggs is very satiating and the rich protein in it helps us in arresting craving for fringe eating during the day.
Several studies have reported that people who have eggs regularly for breakfast have an increased tendency to eat less during lunch and lower interest in snacks during the day.
More importantly, eggs do not add bad cholesterol into the blood, and protein from eggs is very good for muscle building (the best natural protein food for muscle builders).
It has been found that people who have protein-rich breakfast (eggs and meat) stay fuller during the day in comparison to people who have cereals and grains for breakfast.
The most nutritious part of an egg is the yolk, but more protein is found in the egg whites. If you are suffering from cholesterol-related health issues, you should not have too many egg yolks.
Contrary to the common notions, eggs DO NOT lead to heart attacks. Bad cholesterol is mostly due to trans-fat oils, saturated fats, fatty meats, etc. For sure, eggs help in the development of good cholesterol. The antioxidants; lutein and zeaxanthin, found in eggs are very important for healthy eyes.  An egg is a must-have food item in your diet for weight control. It will make you feel full, and you will not need or feel about eating high-calorie snacks and meals during the day.
5. Meat And Fish
Fish is the best source of lean protein which is good for all those who are serious about a healthy weight loss meal plan.
Fish has healthy omega-3 fatty acids and is low in unhealthy saturated fats which makes the fish an ideal menu for all.
There are numerous varieties of fish to choose from, and they have varying tastes as well. As it so, you will never get tired of eating fish.
Fish is very healthier than meat as it contains several essential nutrients and Omega-3 fatty acids; good for the heart, brain, skin, and hair.
It is medically proven the fact that Omega-3 fatty acid makes a person mentally sharp and composed. This fatty acid improves cardiovascular health and is good for fighting cancer, inflammatory bowel diseases, lupus, and rheumatoid arthritis. [9,10]
Normally those who have fish regularly are found to be mentally stronger and less prone to depression.
Going by the standards set by several studies on a fat-burning diet, fish, and fish oil were found to be a very good diet for healthy weight loss. Fish has a lot of advantages over red meat as it is very low in calories and mostly contains only healthy fats.
Meat is one of the most favorite dishes that most people all over the world (approximately 66% of world pupation is non-vegetarians) love to relish. Meat is an easily available source of protein.
These days due to massive commercial farming of slaughter animals, the quality of meat has depleted with the rampant usage of growth hormones and antibiotics used in animals. Because of this reason, meat dishes may not be as healthy as they used to be a long time ago, but we have limited choices other than this.
The most healthy and nutritious meat we can use is those of cows, buffaloes, chickens, and goats that are grown up in the natural environment of pastoral lands. It is found the meat and milk from cows fed on green grass have higher nutritional value than those fed on grains and artificial fodder.[11,12]
Lean meat is an excellent diet for healthily maintaining a slim body. Lean meat has the maximum amount of protein and the least amount of fat/calories.
It is also rich in Omega-3 and Conjugated Linoleic Acid (CLA) which helps our body to increase lean mass. We also get a good bit of vitamin A, E, and Glutathione (a cellular antioxidant enhancer) from meat.
If you have the available space and time, grow and rare chickens, ducks, turkeys, and fish on your farm to have a healthy supply of meat and fish for your family.
Weight loss diets without fish and meat can cause harm to the overall health of your body over some time.
Fruits have always been considered an essential part of our regular food. But in recent times, especially the weight loss gurus, do not support having fructose-rich fruits regularly.
Fructose-rich fruits may cause some worries over weight gain and diabetes issues.
However, we cannot really think of a diet bereaved of fruits as they are a good source of fiber, antioxidants, vitamins, and nutrients for our body. Some fruits also have therapeutic and healing effects as well.
If you are already overweight, you just need to limit the intake of fructose-rich fruit to the minimum.
Some recent research (also a recent study at Scripps Clinic in San Diego) showed that a handful of grapes or a glass of grape juice a few minutes before the meal is good for weight loss. It helps to suppress the appetite and improves the metabolic process in the body as well.
All citrus fruits are good sources of Vitamin C and help us to improve physical immunity against common diseases.
It is a common saying that “Apple a day keeps the doctor away.” Apple is rich in soluble fiber and pectin. It is very filling and a good appetite spoiler that in turn will help in weight loss.
There is no doubt that fruits are an excellent food that we can have at any time. Fruits come in so many verities and flavors with seasonal changes. We should surely have balanced verities of fruits in our diet but have them moderately to avoid weight gain due to the fructose/calories present in them.
7. Fats, Oils, And Dairy
Some years back dieticians would frown at having oils, fats, and dairy products as major items in the diet plan.
But recent studies and researches on diets emphasize the importance of including healthy fats (except saturated and trans-fats), oils, and low-fat dairy products as a necessary part of a good diet plan.
Dietary fats are essential to give your body energy, cell growth, hormone production, and absorption of nutrients.
It is good to use butter or coconut oil for deep-fry cooking because they are more resistant to high heat. But for preparing raw foods like salads, use only extra virgin olive oil.
Among the dairy fats, the best ones are cheese, butter, and
yogurt as they are rich in mono-saturated fats, calcium, and nutrients. Pure dairy fats have a very low risk of weight gain.
However, it is important that any diet we chose to have, be it be ‘fat or oil’, everything must be in moderation. If you want to be fit and slim, then eat only as much as your body requires for all its functions and energy precisely required for your daily activities.
You could also read the article on the food items that must be avoided in our diet plan.
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