Wajan kam karne ke upay – Nowadays most people are upset with their obesity or increasing weight . Due to the changing lifestyle and stress, obesity complaints are increasing in people from a very young age. They take various measures to reduce their weight (), such as stop eating fried foods, cutting junk food, fasting… etc. But despite taking various measures, their weight increases instead of decreasing. Obesity is not only bad to see, but it is also indicative of many diseases. If you are also troubled by your increasing weight and have tried many ways to reduce it, then try making a small change in your diet. We are not even promising any miracle, but your problem will be reduced to a great extent. Let’s know the diet plan for weight loss.
According to Dietician Ashu Gupta , what should one do to be thin? Your Food Habits may be by a little change left with the problem of increasing obesity and weight substantially. There are many things to eat and drink, which can be reduced in weight by including them in your diet. Know about some such weight loss diet and food products, which is very important to include in your diet.
1. Leafy vegetables – Green leafy vegetables have low carbohydrate and calories but are rich in fiber. After eating them you will not feel the need to eat anything else, which makes it easier to reduce obesity. Spinach, leafy greens, cabbage, fenugreek, broccoli etc. contain all kinds of vitamins, minerals and antioxidants. It is easier to burn fat with calcium present in it.
2. Eggs – Eggs are considered very beneficial in weight loss diet. Eggs are high in protein and healthy fats are found in them. The advantage of this is that even after consuming them in small quantities, one feels full. Eating boiled eggs at breakfast can prove to be very beneficial.
3. Boiled Potatoes – Potatoes are generally considered to be the cause of increasing fat, while the truth is something else. Potassium is also found in potato with many nutrients, which is used to control blood pressure.Boiled potatoes fill the stomach quickly after eating, which makes one not wish to eat anything else. Therefore it is included in the Fat Loss Diet. However, keep in mind that never try to replace boiled potatoes with French fries or chips.
4. Salmon – If you are fond of eating non-vegetarian, then salmon fish can be very helpful for you. It has low calorie content and is rich in protein, essential nutrients and healthy fats. It is also rich in iodine, which improves metabolism by keeping thyroid levels right.
5. Avocado – Include avocado in the diet to reduce obesity. Most fruits have high carbohydrates, while healthy fats are found more in avocados. It is a different type of fruit, which contains monounsaturated oleic acid, which is usually typical of olive acid.
6. Lentil Pulses – If you are serious about losing weight, then add lentils and kidney beans to your lunch and dinner. Protein, fiber and some starch are found in them. Fat content is also very low in these.
7. Paneer – If you want to reduce the amount of carbs from your diet, then make paneer an important part of the diet. Calcim present in it is very helpful in burning fat. However, eating plain cheese would be more beneficial than frying it or making it a vegetable.
Also Read – Healthy Diet Chart for a Healthy and Fit Life
As much as breakfast is necessary to lose weight, so is lunch as necessary. Including a nutritious diet in lunch keeps your stomach full for a long time.Weight loss is one of the most difficult tasks. It requires a lot of dedication and hard work. Even a minor mistake can ruin all your efforts to lose weight. Therefore, it is very important to observe everything during the weight loss process in order to get the earliest results. One of the most important things to observe during the weight loss process is food because it has a great impact on the body. Every meal is very important. But it is a general belief among people that only the right breakfast plays a big role in the weight loss process. They pay no attention to lunch. However, lunch is also as important as breakfast. If you accidentally skip breakfast, your lunch should be full of nutrients that provide you with energy.
Let’s know what to eat in lunch to lose weight:
Whole grains:
You can add whole grains to lunch because it gives you energy. You can use whole grains as roti, whole wheat sandwiches or oats. It keeps your stomach full for a long time.
Vegetables:
Vegetables are very beneficial during the weight loss process. You can easily consume it during lunch. Vegetables like broccoli, cauliflower and spinach are nutritious and also have low calories. You can eat more of these vegetables for lunch
Lean Protein:
Eating lean protein in lunch is beneficial. You can get sufficient amount of protein during lunch through chicken, tuna, turkey or beans, tofu. A lunch full of protein keeps your stomach full for a long time. Apart from this, it also provides energy for evening exercises.
Probiotics:
Probiotic foods such as yogurt improve digestion. You can also include these foods to get more benefits. These foods ensure a healthy intestine.
Must Include Things in Your Lunch For Weight Loss :
- Sprouts or salads, white and black gram, lentils, paneer, etc. can be included in your office lunch.
- Do not make rice a part of your lunch because it can make you sleepy.
- Drink less tea and coffee. This can cause acidity and gas problems. Stay away from very cold things like cold drinks or ice cream etc.
- If you have lunch in an office canteen or restaurant, take special care of cleanliness.
- If you are having lunch outside, you may complain of stomach irritation, avoid eating cooked rice or old oil cooked with soda.
- If it is not possible to get clean food in the office, then you can also have fruit salad or lassi with simple salad etc. in lunch.
- Drink plenty of water along with lunch.
- Sandwiches made with tofu and vegetables can be kept in your lunch box.
- Eat bread, fruits, vegetables and yogurt.
- Lunch is always lighter than breakfast. A bowl can also be a salad and soup.
- Include salad, vegetables, yogurt, bread in lunch.
- You can also have a pasta salad made of fruits and vegetables for lunch.
- It will be light and nutritious
Also Read – 20 Ways You Can Use to Keep Your Body Healthy and Beautiful
Benefits of having healthy lunch:
Vegetables contain many essential elements such as vitamins, anti-oxidants, amino acids, etc., which can prevent many fatal diseases. Apart from this, protein, carbohydrate and fatty substances are also found in the vegetarian food, which are beneficial for health.Vegetarian food contains calories and vitamins according to the needs of the body. And fiber is also found in abundance in the vegetarian diet. Those who eat a vegetarian diet are less likely to have heart-related diseases. Because vegetarian food has less amount of saturated fat and cholesterol than non-vegetarian food, it reduces the risk of heart diseases.Food is digested early in the afternoon, at the same time it keeps the brain alert and makes it intelligent. People who eat vegetarian food are less depressed and feel refreshed. Lunch benefits us in many other ways, it gives you physical strength. If you eat healthy and fiber-rich food, your weight is also controlled.