Foods to manage weight and Obesity

Obesity is a rising issue in the Indian population. More than 135 million people are affected by obesity. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes. Weight management or weight loss revolves around lower calorie consumption and higher calorie expenditure.

Ancient physicians or healers suggested specific food items as a means of chronic disease prevention and weight management.

Moong dal: Moong dal is one of the healthiest dals found in the kitchen. It is easy to digest and rich in vitamins A, C, B, E, potassium, calcium, and iron. Moong dal curbs hunger by making you feel fuller for longer.

Urad dal: South Indian breakfasts are everyone’s favourite. Idlis and chutney are the perfect go-to breakfast for weight loss, as idli is made up of rice and urad dal (rich source of protein).

Walnuts: Walnuts are rich in antioxidants, vitamins, folate, omega-3 fatty acid, manganese, and copper. The fibre and protein in walnuts helps to keep you fuller for longer and thus stops you from binge eating.

Spinach: It is low in calories and rich in Vitamin K, Vitamin A, folate, iron, calcium, Vitamin C, fiber, calcium, protein, and zinc. One cup of these nutrient-dense leaves contains only 10 calories. The fibre in spinach helps keep the digestive tract on track and prevents constipation.

Eggs:  A rich source of protein and vitamin D, eggs help body metabolism and provide a feeling of satiety, stopping the person from consuming unwanted calories.

Sabudana khichdi and Poha: Sabudana khichdi and poha contain a huge amount of fiber. This low-calorie breakfast is light on the digestive system, gives a feeling of a full stomach, and the veggies in it provide additional nutrition.

Quinoa: Quinoa is abundant in insoluble fibre along with other nutrients that help you stay full, increase body metabolism, and reduce food cravings.

Coconut water: It contains potassium and high levels of bioactive enzymes, which improve the metabolic rate in the body, helping the muscles burn more calories.

Caffeine: Caffeine regulates body weight by increasing energy expenditure, essentially meaning you burn more calories via increased fat breakdown as well as through a process of body heat production. Some studies show that caffeine can cause modest weight loss in humans.

Nowadays, the modern weight loss trends being observed include intense exercise, a proper diet, and additional fat-burning nutraceutical supplements to boost metabolism.