Diet and weight loss have been topics of discussion a lot. People find it difficult to accept what is true because of this. The best way to lose weight is by eating a variety of foods. Examples include combining proteins with wholesome carbohydrates or combining proteins with foods high in fiber. Always focus on making wise decisions when it comes to your diet. A person may also believe that certain superfoods or upscale foods are best for weight loss. However, this is untrue; even regular, everyday foods can assist you in losing weight.
Why is Protein Beneficial for Weight Loss?
An important macronutrient that supports many bodily processes and general health is protein. Protein-rich foods can also make you feel fuller for longer, which may aid in weight loss, according to studies. For weight loss, different people need different amounts of protein. 0.8 grams per kilogram of body weight per day is sufficient for the average sedentary person. Nevertheless, depending on how often and how intensely they exercise, people who regularly engage in physical activity should consume about 1 to 1.5 grams of protein per kilogram.
Why is Fiber Beneficial for Losing Weight?
Fibre comes in both soluble and insoluble forms. You'll have a consistent supply of energy because the soluble fiber slows down digestion. You feel satiated and may have a longer period of satisfaction thanks to it.
As a result, you consume less food and are less likely to reach for a bag of chips or other snacks an hour after your meal. According to a study, adults who are overweight or obese and follow a diet with a calorie restriction benefit from eating more dietary fiber.
However, eating low-fiber foods causes your blood sugar to crash, which leads to hunger, overeating, and consuming more calories than you need.
Foods High in Protein to Promote Weight Loss:
For vegetarians and vegans, beans and other legumes are common sources of protein. One cup of lentils contains about 16 grams of fiber and 18 grams of protein.
A study demonstrates that including beans, lentils, and other legumes in the diet results in slight weight loss without purposefully reducing calories. To obtain all the necessary amino acids your body requires, you can also combine various plant proteins, such as beans and nuts.
2. Dairy products
Dairy products high in protein are healthy, but moderation is key for weight loss. Consume fermented dairy foods like cottage cheese, plain non-fat yogurt, and low-fat Greek yogurt for added health benefits. When deciding how much protein to consume, always opt for non-fat or low-fat milk or milk products.
One of the most common, adaptable, and affordable protein sources is the egg. A whole egg contains 6-7 grams of protein in addition to other vital micronutrients. A fantastic source of protein is an egg, whether it is hard-boiled, scrambled, fried, or poached.
4. Poultry and Lean Meat
For a balanced, healthy diet that promotes weight loss, lean cuts of meat and skinless poultry are excellent protein-rich food options. They offer protein in addition to vital micronutrients like iron, vitamin B12, magnesium, and potassium.
Fiber-Rich Foods to Support Weight Loss:
About 17 grams of protein are present in 100 grams of oats. They are also a good source of complex carbohydrates. Similar to oatmeal, raw oats are easy to prepare and can be flavored with a variety of healthy foods, including fruits and nuts. Due to their frequent addition of sugar, prepared oatmeal should be avoided. Due to the longer duration of satiety that oatmeal provides compared to other foods, it can aid in weight loss. The digestive system can benefit from the fiber in oatmeal.
Whole, fresh fruits are abundant in water, high in fiber, and high in antioxidants. Consuming the juice as opposed to the whole fruit with pulp will not provide the same amount of fiber, though.
Legumes are rich in fiber and protein. They are a good option for a diet that aims to lose weight because they might be very filling. Legumes, however, may not be easily absorbed by everyone. For instance, beans and legumes are high in protein and can aid in weight loss by assisting in the burning of fat and calories. You may consume fewer calories and fats if you eat more of them because they are rich in nutrients and amino acids.
Vegetables like peas, carrots, capsicum, lady fingers, bottle gourd, and snake gourd, are acceptable. In addition to being rich in essential nutrients like vitamins and minerals, vegetables are also high in fiber. It contains a lot of protein, which helps you lose weight by boosting your metabolism and reducing hunger. You might eat fewer calories overall and feel more satisfied as a result of the high fiber content.
5. Nuts and seeds
Nuts and seeds are high in fiber. On this diet, the following are especially fantastic:
- Chia seeds
- Pumpkin seeds
Per tablespoon, chia seeds have 6 grams of fiber, and ground flaxseeds have about 3 grams. They make simple additions to salad dressings, curd, oatmeal, and smoothies. They are abundant in beneficial omega-3 fatty acids, too.
What you should not eat?
While you can include a lot of vegetables and healthy fats in a diet high in fiber, there are some foods that you should stay away from. Generally speaking, you should avoid clear fruit juices because they contain little fiber and valuable fiber is lost during peeling.
Additionally, since they contain little to no dietary fiber, foods made with refined flour should be avoided. Instead, choose whole-grain varieties.
Dieting is distinct from healthy eating. Weight loss is only one aspect of it. Consuming protein and fiber in the recommended amounts along with other food groups promote overall health.
Depending on your unique needs, you can change the amount of protein and fiber you consume.
Everyone needs varying amounts of dietary fiber and protein, depending on various factors like age, weight, gender, activity level, and medical conditions. It's important to avoid overindulging, though, as doing so could result in you skipping out on essential food groups like complex carbohydrates and healthy fats.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.
At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.