Foods you may wolf down
Experts list foods that you
can gorge on without feeling any guilt. They may actually give your metabolism
a boost
Dieting fads pop up and
disappear quicker than chewing gum bubbles, so it's pretty easy to fall victim
to a viciously restrictive diet. While you may shed some pounds quickly with
these, you already know the weight will rubber band back to what it used to be
in no time.What's worse is that an extreme crash diet does not help you get
healthier -sometimes it's a one way ticket to metabolic suppression.Each
individual functions best at a particular weight range and the body works hard
to keep it that way.So, aside from being ineffective in the long run, fad diets
also generate hunger pangs that will have you craving a thick slab of
chocolate, or wolfing down a plate of cheesy fries in no time. But some foods,
say experts, you really can wolf down without worrying as these will help you
burn calories.
Oats
Nutritionist Neha Chandna
suggests digging into a “quick fix sprout salad.“ Packed with Vitamin C,
minerals and enzymes, sprouts ensure better digestion and also contain fiber
which helps you feel full for longer. “Oats in any form like porridge, dosa or
upma is a great option for people who want to lose weight,“ she says, “as it
contains fibre which stabilises blood sugar levels and controls hunger pangs.“
Lentils
Tardeo-based dietician
Mansi Padechia says, “Any food rich in soluble fibre will typically improve fat
reduction.“ She believes it's important to make your food fun and nutritious.
With soup, for instance, she suggests tossing in lentils, “to get your daily
protein requirements. Lentils are also an excellent source of insoluble fibre,
which helps you feel full, and helps one shed weight, body fat and cholesterol;
it's also a good source of antioxidants.“ A combination of masoor dal,
tomatoes, onions and spices is both fun and healthy, she says. “Pair lentil
soup with a helping of brown rice or yogurt, or with whole wheat bread and a
salad, and you have a nice, balanced meal.“
Dairy
For the calorie-conscious
Padechia recommends options like a tomato and cottage cheese bruschetta.Cottage
cheese, made from doubletoned milk, isn't only full of calcium and protein, but
is also a great source of linoleic acid, something we all need more of.
Linoleic acid, is a fatty acid, that quickens the fat burning process,
accelerating weight loss.
Fatty fish
For all the meat-eaters
striving to drop a few kilos, nutrionist Geeta Shenoy recommends pairing
grilled fish with a low carb salad. Fish like salmon, herrings, sardines or
mackerel contain omega-3 fatty acids which help you lose weight by decreasing
the levels of cortisol (stress hormones) associated with fat storage. Not only
does fish help you score high where protein needs are concerned, it also
improves the metabolic rate of your body. “To boost weight loss and improve
heart health, eat a minimum 100 g of fatty fish, twice a week,“ Shenoy advises.
Flaxseeds, sesame seeds
For vegetarians, flaxseeds,
says Shenoy, are a great source of omega-3 fatty acids. Important adjuncts to a
weight loss diet, flaxseeds contain soluble fibre, which dissolve when mixed
with water and can be used to create a quirky flaxseed chutney.
Toss in some red chillies,
garlic paste, white sesame seeds and dalia (bulgur), and the recipe is a quick
fix for hunger pangs. Omega-3 fatty acids also improve your blood platelet
function, heart health and blood pressure.
Broccoli
Shenoy also recommends a
broccoli and cottage cheese stir-fry, as an interesting meal option.
The broccoli helps you get
some fibre into your system, while the cottage cheese, with its conjugated
linoleic acid, helps burn fat. Upping protein intake, by replacing regular
cheese with cottage cheese, for example, leads to the preservation of your muscles
while you're losing weight.
Priyanshi Vakharia MumbaiMirror 2JUL17
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