Best Foods to Eat to Lose Weight

 Hello guys welcome back! I hope you are safe and healthy in this difficult and challenging time. Today we are discussing about "why it is important to lose weight and burn that extra accumulated fat" and also I am gonna tell you about some best foods that will helps you in losing weight. Have you ever heard of a phrase " over-weight body is home to many diseases". According to a research , Over 135 million people in india are suffering from obesity and that makes us third most obese country in the world.

When we say a person is obese it means that a thick layer of fat is accumulated on her body. Generally, when we eat more than maintenance calorie and did not burn that extra calorie that we consume so body store that extra calorie for later use in the form of fat. For example, If my maintenance calories are 2400 and I eat 2600 calories everyday and doing nothing except just laying down on bed whole day, scrolling social media, doing desk-job etc. then my body just use those 2400 calorie for my basic body function and remaining 200 calorie stored in body in form of fat for later use just like buffer stock. But when these extra 200 calories that I eat everyday stored continuously in form of fat then after sometimes it just don't makes me over-weight also I became a obese. 

According to a research, risk of type-2 diabetes and high-blood pressure are 30% more in obese people as compared to normal people. Obesity triggers many health problems like it reduces the production of insulin in body due to this  blood glucose level increases which led to diabetes. Obesity also causes high-blood pressure problem because when you're overweight, your heart has to work harder to pump blood through your body due to this your arteries have to bear too much pressure causing in high-blood pressure. when your arteries bears too much pressure so blood flows with pressure through veins due to this the veins present in your brain may burst-out which led to brain stroke. Sometimes high blood pressure can also causes a heart attack. Some other diseases which are caused by obesity are as follows:-

• Anxiety 
• Coronary heart Diseases
• Gallbladder Diseases
• Breathing problems such as asthma
• osteoarthritis
• Some type of cancers

Now you guys know how bad is this obesity and I know you want remove all these extra accumulated fat so don't worry guys let me make things easy for you. One important thing if you think you can stop eating or skipping your meals this isn't gonna help you. Stop eating and skipping your meals just lower your weight not your fat and you end up being a baggy so it's better to focus on removing fat rather than losing weight because if you burn fat your body will lose weight as well. Fat loss is a simple process in which body use store carbs or you can say body fat as an energy source. This process continues till your body use all the stored carbs. If you want that your body will burn your fat as a energy source so you have to be in a calorie deficit diet so that your body burn more fat rather than storing it. For example your weight is 100kg and your daily required calories to maintain 100kg weight is 5000 calories. If you want to lose weight and reduce 100kg to 75-80kg so you have to reduce your calorie amount by 1000-1800 calories a day. Now you reduce your calories and your new calorie intake becomes 3200 calories a day due to this your body will burn stored fat to produce energy(basically calories are the energy required for our body to perform daily tasks)and complete daily calorie intake of 5000 calories. So now you know that calorie deficit diet is important for fat loss and weight lose and for this you have to consume low calorie meals and foods so that you don't consume too much calories. Here is the list of some low calorie foods that you should add in your diet.    

1. EGGS

Eggs are most probably the best nutritious food that I ever eat. Eggs are loaded with many vitamins and minerals. Almost all vitamins are present in eggs except vitamin c. It also contains zinc, phosphorus, selenium, phosphate and calcium. Eating eggs increases the level of HDL in the body. HDL stands for High-density lipoprotein also refer as good cholesterol. High HDL level means low risk of heart diseases, stroke and other heart problems. Eating eggs supports weight lose because eggs boost metabolic-activity and increases the feeling of fullness so that we can not eat too much calories. Eggs are also low in calories. You can eat eggs in any form like hard boiled eggs, poached eggs, make omelet, scrambled eggs etc. Eggs are great source of protein so that you can build muscles while losing fat. just remember one thing that eggs also contain fats that might affect your daily fat intake. 

2. OATS

Oats are one of the best grain available on the earth. They're gluten free and contains many important vitamins and minerals. It contains phosphorus, zinc, manganese, magnesium, copper, iron, folate, vitamin B1 and vitamin B5. Oats are rich in antioxidants such as avenanthramides which helps in reducing blood pressure by increasing production of nitric oxide. Nitric oxide molecules helps in dilates blood vessels and promote better flow of blood in veins. It also contains a soluble-fiber called beta-glucan. It has several health benefits like:-

• Reduces blood sugar level
• Increases feeling of fullness
• Increases count of good bacteria in gut

Oats are very filling means it may helps you to eat few calories so that you don't consume too much calories and lose weight. Pats are considered as complex carbohydrates which means it slowly digest and gives you feeling of fullness for long time so that you don't eat in every 1-2 hours. 

3. GREEN SHAKE

Green shakes are basically the blend of green vegetables and fruits. Every edible part of a vegetable is used to make these shakes. There are many health benefits of green smoothies such as :-

• Green shakes are healthier than fruit juices and vegetable juices because it contains all the edible parts of plants and vegetables
• Green shakes contains large amount of water which boost your metabolism 
• Raw vegetables are used in making these shakes so you get all the nutrients because cooking vegetable burn some of these nutrients.
• Vegetables are low in calories so you it's good for you if you are in a calorie deficit diet
• Cheap and easy to make

Recipe for green shake:-

1. Ingredients:-

• 1 cup raw spinach
• 1-2 cucumber
• 1 cup celery( celery is the remaining part of coriander)
• 1-2 tbsp fresh mint
• 1/4 avocado(if budget is high)

      2. Instruction

• Add all the ingredients in a blender
• Blend until the consistency becomes smooth
• Best serve if chilled

 

4. GREEN TEA

Green tea is a very healthy beverage. It packed with antioxidants and various plant compounds that are beneficial for our health. To burn fat, first our body breaks fat cells into our bloodstream. There is a hormone that is responsible for this process known as noradrenaline. EGCG a antioxidant found in green tea break down this hormone and increases it's amount so that fat burning process boost up. Caffeine is found in green tea which is known for it's role in fat burning and improves exercise performance in workout sessions so make sure you drink it as a pre-workout. Studies shows that if you drink green tea before your workout then it will increase the fat burning process during your training period. Green tea also reduces the amount of visceral fat accumulated on your abdominal area. catechins is a antioxidant found in green tea that helps in reducing your belly fat and also it boosts your metabolism. Green tea is low in calories so you can drink it throughout your day but don't take it on empty stomach it can irritate your stomach.  

5. NUTS

Nuts are referred as superfoods because they are packed with antioxidants, vitamins, minerals, proteins and healthy fats. Some of the nuts that are useful in fat loss are:-

1) Almonds :- Almonds are good source of proteins, antioxidants and healthy fats. Mono-saturated fats found in almonds prevents you from over-eating and dietary fiber gives you feeling of fullness. Almonds are good source of L-arginine a amino-acid which helps you in fat loss. Eating 5-10 almonds daily helps you in maintaining your gut health.

2) Walnuts :- Walnuts are packed with heart-healthy unsaturated fats that are goods for weight loss. Walnuts contains omega-3 fatty acids and vitamins that helps you in suppressing your hunger and helps in weight loss.

3) Pistachios :- Pistachios are packed with proteins that full your stomach for longer period of time and prevents you from overeating. pistachios also contains mono-unsaturated fats that helps in weight loss.

4) Cashews :- Cashews contains magnesium that helps in breaking down of fats and carbohydrates, which helps in weight loss. It also contains proteins that is a key factor during weight loss. This protein make new muscles in our body.

Remember don't over eat nuts because they are high in calories and your goal is to be in a calorie deficit diet. So mix all these nuts and eat handful of them.

Thankyou for reading my blog. I hope you like it and gain some useful information from this blog. Please give your feedback in the comment section below it gives me motivation for my next blog.   Share with your family and friends .Regularly visit my website for more such content. Stay safe and stay healthy.