The 20 Most Weight Loss Friendly Foods on The Planet


Not all calories are created equal.

Different foods go through different metabolic pathways in the body.

They can have vastly different effects on hunger, hormones and how many calories we burn.

Here are the 20 most weight loss friendly foods on earth, that are supported by science.

1. Whole Eggs

Once feared for being high in cholesterol, whole eggs have been making a comeback.

New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks (1, 2).

What’s more… they are among the best foods you can eat if you need to lose weight.

They’re high in protein, healthy fats, and can make you feel full with a very low amount of calories.

One study of 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased satiety and made them eat less for the next 36 hours (3).

Another 8 week study found that eggs for breakfast increased weight loss on a calorie restricted diet compared to bagels (4).

Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie restricted diet. Almost all the nutrients are found in the yolks.

2. Leafy Greens


Leafy greens include kale, spinach, collards, swiss chards and a few others.

They have several properties that make them perfect for a weight loss diet.

They are low in both calories and carbohydrates, but loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5).

Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6).

3. Salmon

Oily fish like salmon is incredibly healthy.

It is also very satisfying, keeping you full for many hours with relatively few calories.

Young Girl with Salmon

Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients.

Fish, and seafood in general, supplies a significant amount of iodine.

This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7).

Studies show that a huge number of people in the world aren’t getting all the iodine they need (8).

Salmon is also loaded with Omega-3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 10).

Mackerel, trout, sardines, herring and other types of oily fish are also excellent.

4. Cruciferous Vegetables


Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts.

Like other vegetables, they are high in fiber and tend to be incredibly fulfilling.

What’s more… these types of veggies also tend to contain decent amounts of protein.

They’re not as high in protein as animal foods or legumes, but they’re high compared to most vegetables.

A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight.

They are also highly nutritious, and contain cancer fighting substances (11).

5. Lean Beef and Chicken Breast

Woman Eating Meat

Meat has been unfairly demonized.

It has been blamed for all sorts of health problems, despite no good evidence to back it up.

Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (12, 13).

According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women (14, 15).

The truth is… meat is a weight loss friendly food, because it’s high in protein.

Protein is the most fulfilling nutrient, by far, and eating a high protein diet can make you burn up to 80 to 100 more calories per day (16, 17, 18).

Studies have shown that increasing your protein intake to 25-30% of calories can cut cravings by 60%, reduce desire for late-night snacking by half, and cause weight loss of almost a pound per week… just by adding protein to the diet (19, 20).

If you’re on a low-carb diet, then feel free to eat fatty meats. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate.

6. Boiled Potatoes


White potatoes seem to have fallen out of favour for some reason.

However… they have several properties that make them a perfect food, both for weight loss and optimal health.

They contain an incredibly diverse range of nutrients, a little bit of almost everything we need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time.

They are particularly high in potassium, a nutrient that most people don’t get enough of and plays an important role in blood pressure control.

On a scale called the Satiety Index, that measures how fulfilling different foods are, white, boiled potatoes scored the highest of all the foods tested (21).

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods instead.

If you boil the potatoes, then allow them to cool for a while, then they will form large amounts of resistant starch, a fiber-like substance that has been shown to have all sorts of health benefits… including weight loss (22).

Sweet potatoes, turnips and other root vegetables are also excellent.

7. Tuna

Tuna Fish

Tuna is another low-calorie, high protein food.

It is lean fish… so there isn’t much fat in it.

Tuna is popular among bodybuilders and fitness models who are on a cut, because it’s a great way to keep protein high, with total calories and fat low.

If you’re trying to emphasize protein intake, then make sure to choose tuna canned in water, but not oil.

8. Beans and Legumes

Kidney Beans

Some beans and legumes can be beneficial for weight loss.

This includes lentils, black beans, kidney beans and some others.

These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch.

The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly.

9. Soups

A Bowl of Vegetable Soup

As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.

Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food… by making a soup.

Some studies have shown that eating the exact same food, except made in a soup instead of as solid food, makes people feel more satiated and eat significantly fewer calories (23, 24).

10. Cottage Cheese

Cottage Cheese

Dairy products tend to be high in protein.

One of the best ones is cottage cheese… calorie for calorie, it is mostly just protein with very little carbohydrate and fat.

Eating plenty of cottage cheese is a great way to boost your protein intake. It is also very satiating, making you feel full with a relatively low amount of calories.

Dairy products are also high in calcium, which has been shown to aid in the fat burning process (25).

11. Avocados

Avocados are a unique type of fruit.

Woman Holding a Green Avocado

Whereas most fruit is high in carbs, avocados are loaded with healthy fats.

They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.

Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think.

Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2.6 to 15-fold (25).

They also contain many important nutrients, including fiber and potassium.

12. Apple Cider Vinegar

Decanter With Apple Cider Vinegar

Apple cider vinegar is incredibly popular in the natural health community.

It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it.

Several studies in humans suggest that vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200-275 fewer calories for the rest of the day (26, 27).

One study in obese individuals also showed that 15 or 30 mL of vinegar per day for 12 weeks caused weight loss of 2.6-3.7 pounds, or 1.2-1.7 kilograms (28).

Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (29, 30).

13. Nuts


Despite being high in fat, nuts are not inherently fattening.

They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats.

Studies have shown that eating nuts can improve metabolic health and even cause weight loss (31, 32).

Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t (33).

Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them.

14. Some Whole Grains

Oatmeal Flakes

Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy.

This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well.

Notable examples include oats, brown rice and quinoa.

Oats are loaded with beta-glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (34, 35).

Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (36).

Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low-carb diet.

15. Chili Pepper

Chili Peppers

Eating chili peppers may be useful on a weight loss diet.

They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (37, 38, 39).

This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (40).

However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up.

16. Fruit

Young Woman Holding an Apple and Banana, Smaller

Most health experts agree that fruit is healthy.

Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (41, 42).

Of course… correlation does not equal causation, so those studies don’t prove anything, but fruit do have properties that make them weight loss friendly.

Even though they contain sugar, they have a low energy density and take a while to chew. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream.

The only people who may want to avoid or minimize fruit are those who are on a very low-carb, ketogenic diet, or have some sort of intolerance to fructose.

For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet.

17. Grapefruit

One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly.

Young Girl Holding Sliced Grapefruit

In a study of 91 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3.5 pounds (1.6 kg) over a period of 12 weeks (43).

The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases.

So… eating half a grapefruit about a half hour before some of your daily meals may help you feel more satiated and eat fewer overall calories.

18. Chia Seeds

A Pile of Chia Seeds

Chia seeds are among the most nutritious foods on the planet.

They do contain 12 grams of carbohydrate per ounce, which is pretty high, but 11 of those grams are fiber.

This makes chia seeds a low-carb friendly food, and one of the best sources of fiber in the world (44).

Because of all the fiber, chia seeds can absorb up to 11-12 times their weight in water, turning gel-like and expanding in your stomach (45).

Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (46, 47).

However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet.

19. Coconut Oil

Cracked Coconut

Not all fats are created equal.

Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs).

These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned (48, 49).

There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (50, 51).

Of course… coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

So this is not about adding coconut oil to your diet, it is about replacing some of your other cooking fats with coconut oil.

Extra virgin olive oil is also worth mentioning here, because it is probably the healthiest fat on the planet.

20. Full-fat Yoghurt

Another excellent dairy food is yoghurt.

Yoghurt contains probiotic bacteria that can improve the function of your gut.

Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity.

Just make sure to choose full-fat yoghurt… studies show that full-fat dairy, but not low-fat, is associated with a reduced risk of obesity and type 2 diabetes over time (52).

Low-fat yoghurt is usually loaded with sugar, so it is best to avoid that stuff like the plague.


How Apple Cider Vinegar May Help With Weight Loss


Apple cider vinegar—or “ACV,” as it’s called among enthusiasts—is having its superfood moment. Made from fermented apple sugars, ACV’s rumored perks range from helping with type-2 diabetes to whitening teeth.

But can it help you lose weight? “My hunch is that it can, but that its impact would be subtle,” says Carol Johnston, a professor in the School of Nutrition and Health Promotion at Arizona State University.

Johnston has been studying vinegar and its health effects for more than a decade. While her own research efforts have not linked vinegar ingestion to significant weight loss, a 2009 study from Japan found that swallowing two tablespoons of diluted apple cider vinegar twice a day with meals helped people lose about four pounds after 12 weeks.

Johnston says she buys the Japanese team’s findings because there’s good animal and lab research to suggest that vinegar could lead to metabolic changes that support weight loss. “There’s some evidence that the acetic acid in vinegar may turn on fat metabolism,” she explains. “It just hasn’t been examined adequately in humans, so we don’t have good evidence that it’s effective.” (Another study linked vinegar with reduced appetite—but only because swallowing the stuff made people feel nauseated.)

There’s better data to show that diluted vinegar can promote healthier blood-sugar levels.

“For those in a pre-diabetic state, you see this surge of blood glucose after a meal,” Johnston says. Even among healthy people, eating starch-heavy foods like pasta or pizza leads to a spike in blood glucose that may promote cardiovascular disease, she says. But by blocking the gut’s absorption of starchy foods, the acetic acid in vinegar appears to calm this unhealthy swell of blood sugar, Johnston’s research shows.

All types of vinegar contain acetic acid, which is the key ingredient Johnston credits with these healthy digestion changes. So what’s so great about ACV? “Its marketing,” she says. As far as acetic acid goes, “it really doesn’t matter what type of vinegar you’re ingesting.” She points out that balsamic and red wine vinegars have long been a part of Mediterranean-style diets, which may be one more reason Med diets are linked with so many health benefits.

In fact, she recommends red wine vinegar as a mellower alternative to ACV for those looking to get more acetic acid in their diets. “If you put glasses of diluted red wine vinegar and diluted apple cider vinegar side by side, the red wine [vinegar] would be much smoother and easier to swallow,” she says.

She makes a point of saying “diluted” because, without water, vinegar can cause damage to your throat and esophagus. “You hear people talk about shooting it straight, almost like they’re proud of it, but that’s not good for you,” Johnston adds. (At least one case study has linked this kind of vinegar shot-taking to tooth erosion.)

Johnston says the best and safest way to consume it is to mix one to two tablespoons of ACV or red wine vinegar with 8 ounces of water. Swallow the mixture right at the start of a meal. “If you take it too far ahead of time, it’s gone before you get any benefit,” she explains. But because some food molecules and nutrients can mess with the way acetic acid works, “you want [the vinegar] to beat any starch to your gut,” she adds. Keep your total daily intake at or below 4 tablespoons.

It that’s too hardcore, eat a salad splashed with red wine or balsamic vinegar before you chow down on a starchy meal. “This is how we’ve been eating vinegar for a thousand years,” Johnston says.

Hitting the Gym but Not Losing Weight? Here’s Why

Source: Popsugar

Have you been working out, eating right, losing weight — then suddenly you hit a wall? Perhaps you’ve been doing all the right things and still not seeing any results. This plateau might feel like a dead end in your weight-loss journey, but there’s hope in the form of new research.

Last week, the American Council on Exercise (ACE) published a 13-week study with new research about subjects they call “non-responders.” The conclusion: you need a personalised balance of cardio and strength training to see results.

If you suspect you are a “non-responder” and your body isn’t budging despite your healthier choices, you’re not alone. A separate study from the Cooper Institute found that many people — “20 to 45 percent of some populations,” according to a press release — are in the same boat. ACE’s study suggested that “considerable heterogeneity” in exercise can lead to “adverse effects.”

Think back to your exercise schedule. Is there enough variety? Is it personal to you? If the entirety of your fitness routine is purely group cardio classes, it’s time to break the cycling cycle! ACE’s research showed that “a unique combination of functional fitness, resistance training, and cardio workouts eliminates the non-responder phenomenon.” This means the only way to break through a rut, wall, or plateau in your fitness journey is to mix it up; individualised programs are imperative if you’re not seeing progress.

Here’s how the study went: exercises were split into two groups of exercisers (it was a small group — 46 subjects in total). One group was put into an “individualised training” group, while the others were in a “traditional exercise” group. “Between two groups, 100 percent of participants with individualised training saw positive results, while 35 percent of the traditional exercise group showed no significant health improvements.”

The “traditional exercise group” was the control group; they were “not instructed to not do any formal exercise.” The individualised group received more instruction, which was a balance of functional movement, resistance training, and cardio. We’ve heard before that a combo of cardio and weight training is the best way to lose weight via exercise, and this is more evidence.

“The individualised group saw more significant health improvements in almost every metric,” ACE said in a press release. This included an improvement to “VO2 max” (your lung capacity and performance ability), as well as “muscular fitness and key cardiometabolic risk factors.”

It’s important to note that in addition to a balanced routine, each participant in the individualised group received a plan that was specific to their bodies and abilities in order to optimise their results. While movement of any kind is important for your health, if you’ve got fitness goals and seem to be hitting a roadblock, it’s time to consider a plan that is more tailored to you. At the very least, start mixing up your workouts with both cardio and resistance training.

Sugar-free drinks do not aid weight loss, research suggests


ARTIFICIALLY sweetened diet drinks make no difference to weight gain and should not be seen as healthier than their sugar-laden counterparts, according to a team of experts.

A review of research concludes there is nothing to support claims that sugar-free versions of popular soft drinks can help combat obesity and related diseases such as Type 2 diabetes.

Industry-sponsored studies reporting “favourable” associations between diet drinks and weight loss may be biased, it claims.

There have been concerns that diet drinks, known as artificially sweetened beverages (ASBs), might lead people to consume more calories by stimulating sweet flavour taste buds.

But the new study found that evidence relating to the healthiness of ASBs was inconclusive with randomised controlled trials (RCTs) producing mixed results.

Senior investigator Professor Christopher Millett, from Imperial College London’s School of Public Health, said: “A common perception, which may be influenced by industry marketing, is that because ‘diet’ drinks have no sugar, they must be healthier and aid weight loss when used as a substitute for full sugar versions. However, we found no solid evidence to support this.”

Manufacturing diet drinks was also said to have “negative consequences” for the environment. Up to 300 litres of water was required to produce a single half-litre plastic fizzy soft drink bottle.”

In many cases, researchers had failed to disclose conflicts of interest relating to links with the food industry, it was claimed.

Leading British nutritionist Professor Susan Jebb, from Oxford University, said despite the mixed evidence, there was no reason to believe that replacing sugary drinks with artificially sweetened alternatives did any harm.

She said: “For people seeking to manage their weight, tap water is without question the best drink to choose, for health and the environment, but for many people who are used to drinking sugary drinks, this will be too hard a change to make. Artificially sweetened drinks are a step in the right direction to cut calories.”

Dr Alison Tedstone, chief nutritionist at Public Health England, said: “Our extensive evidence review showed swapping to low or no sugar drinks goes some way to managing calorie intake and weight.

“It’s especially important for young people as they consume three times the amount recommended, mostly from soft drinks.

“However, maintaining a healthy weight takes more than just swapping one product for another. Calories consumed should match calories used, so looking at the whole diet is very important.”


The three golden rules for losing weight: Dump pizzas and crisps, avoid processed food and cut back the booze


All the best-selling diets ask you to believe in a central idea. Sometimes it’s an appealingly simple premise: carbohydrates are toxic, or eat like a caveman.

Other diets rely on a ludicrously complicated gimmick, such as an analysis of your blood type or the acidity of your food. In my opinion, most of it is nonsense.

Most diet plans have a deeply flawed scientific premise and they might work, for a while, if you stick to them. But dieting is a tricky business. It is about fighting an extremely basic human urge: the desire to eat.

Ditching the pizza and curbing your alcohol intake are two of Dr Xand's three golden rules for losing weight

Ditching the pizza and curbing your alcohol intake are two of Dr Xand’s three golden rules for losing weight

If you want to lose weight and maintain that weight loss, I am convinced you will have to change your life and your approach to food.

That’s why I created my Definitive Diet, serialised all this week in the Mail. I spent months investigating the world’s most popular diets and took all the good bits — while discarding the waffle and gimmicks.

The diet plan I came up with consists of really easy recipes for tasty home-cooked meals so you can get started on losing weight right away.

Because we live in a world full of temptation it can be useful to have healthy eating guidelines to support you. Whether you have a lot of weight to lose or a little, you want quick results or you are happy with a slow burn, these three rules will make sticking to my plan a lot easier.


This is the culinary equivalent of pornography or slot machines or birthday cards for pets — all very well, but the world wouldn’t be a worse place without them.

Junk food isn’t nourishing. It is designed purely as entertainment. It is made with the aim not of feeding you, but of temporarily and inadequately comforting you.

Food should make you feel full or at least satisfied. But junk food does the exact opposite — it makes you hungry.

If you eat a chocolate bar, packet of crisps or doughnut, you’ll usually end up feeling hungrier than if you’d eaten nothing. The real problem lies in the fact that junk food is highly appealing. It’s cleverly formulated and can be delicious. There’s a specialised art in creating irresistible foods that didn’t exist a few decades ago.

If you were a food manufacturer, wouldn’t you hire scientists to invent food that was addictively delicious? The tastier you make the food, the more of it people will eat — and the more money you will make. Food such as salted caramel, honey-coated nuts and stuffed-crust pizzas have been designed to make you eat more than you need or even want.

We are surrounded by these ‘hyper-delicious’ foods, which, unfortunately, are almost impossible to resist. Food design is a sophisticated science that researches just the right ratio of fat, sugar, salt and chemical flavourings delivered with the perfect amount of crunch, creaminess, chunkiness and chewiness to seduce your human brain. Frankly, it doesn’t stand a chance.

Many junk foods work by giving you a powerful hit of the reward chemical dopamine, which allows you a minute or more of intense pleasure followed by longing as levels drop.

This is why it’s so easy to eat a whole family pack of tortilla chips by yourself. Over-eating isn’t lack of willpower, it is dopamine gone crazy — and the food scientists have made it happen.

If you want to lose weight, you can’t eat junk food. It’s simple. And if it’s there, you will eat it — because that’s exactly how it’s been designed.

So remove it all from your house: put crisps, biscuits, sweets and chocolate bars in the bin.

If it’s not in the cupboard, you can’t reach for it and it’s no more a waste to throw it away than to eat it. In fact, it’s much better.


We have become frighteningly reliant on processed foods, convincing ourselves we are far too busy to cook from scratch or we couldn’t possibly rustle up a proper meal without a packet mix or a jar of sauce.

The food industry happily perpetuates that belief. And even if you believe you rarely eat processed food, take a look through your kitchen cupboards. There are, after all, varying extremes of processing.

A microwave meal with an infinite shelf life will be processed beyond belief, and anything in a box or packet will have a list of ingredients your grandmother wouldn’t recognise.

I urge you to try to develop an extreme hatred of plastic-wrapped food because if it is made in a factory, its job is to make you buy more of it, not to nourish you and fill you up.

Before you eat anything, ask yourself: what has been done to it? And how many ingredients does it contain?

The more ingredients something has the further you should run from it because you can be sure those ingredients have been added to make you crave that food.

But if I buy a bag of dry roasted peanuts (which has about ten ingredients) or, worse still, smoked almonds, which are horribly addictive, it is so much harder to stop eating.

Every ingredient is there to make you eat more.

And make a conscious decision to avoid everything with MSG or ‘flavour enhancers’, which really does make food taste amazing.

The danger is that it acts on your brain in a pretty fundamental way, as it makes the food it’s added to hard to stop eating. Avoid it if you want to get closer to a good idea of when you’re full and when you’re not.

Eat real food instead. Peel your own fruit, buy meat with bones in it, wash your own salad. You’ll save money and you’ll think more about what you’re eating and the quantity you need.

Get started on making your own delicious meals from scratch with these simple, nutritious and calorie-controlled meals created for the Daily Mail by chef Georgina Davies.


Dry January is a great time to start a dietary regime because not only are you free from having to factor in the extra calories in that glass of wine or ‘medicinal’ gin and tonic, but you’re much more likely to stick to the plan.

After a few drinks with friends, you are far more likely to say: ‘To hell with the diet!’

So I believe it’s a good idea to avoid alcohol on the rapid weight loss one-meal-a-day plan.

You can have one or two drinks a week in your two-meals-a-day plan. Just apply caution (and watch your calorie intake) on the three-meals-a-day plan.

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The 1200 Calorie Diet: A Tailored Meal Plan for Weight Loss

Source:Weekly voice

A 1200 kcal/day diet for an adult is a calorie-restricted meal plan for weight reduction and should not be made a way of life. National institute for Nutrition, recommends a healthy 1900Kcal/day for a woman (sedentary) and 2300Kcals/day for Men (Sedentary). Very low calorie diets i.e. below 1000Kcal/day should be under medical supervision only.
If you have been recommended to go on the 1200 calorie diet, this what your day’s food chart should ideally look like:
Is the morning cup of tea a custom for you? By all means, indulge in a cup but try cutting down on sugar. Breakfast is the most important meal of the day and you must fuel up well. You can start your day with a glass or milk or even buttermilk. Team it with wholesome cereal like oats or a slice of bread along with a slice of paneer or a protein packed cheela.
Battle those mid-meal hunger pangs by snacking on something nutritious before lunchtime.
Make sure your lunch is wholesome with enough carbs, protein and essential fats.Whole grains, cereals, dairy products along with seasonal vegetables should make an ideal mix on your plate.
Evening Snack
It is good to give your body a nutritional boost between lunchtime and dinner. Make sure you snack light and keep portions small. Snacking heavily towards the evening can kill your appetite for dinner.
As the popular adage goes, one should eat dinner like a beggar – small portions that are light on the stomach. Always eat at least three hours before turning in, to facilitate digestion. Consuming a small glass of milk before sleeping is known to induce better sleep.
Things to keep in mind
– Cereals: Include high fiber, multi nutrient rich sources like whole wheat, millets like ragi, amaranth, oats and barley. The key to enjoying food is variety, so use these as flours to make chapattis, pancakes, cheela or use them in grain form to make porridge. Choosing a multi-grain breakfast cereal instead of a refined sugar coated, processed version is a smarter choice. It doesn’t mean that you cannot touch refined cereals, just use them occasionally. One refined cereal which makes for great healthy food choice is polished rice- Idly, dosa, and uttapam. Use sooji for upma, and white bread with lots of raw vegetables for a fiber laden sandwich.
– Proteins:These are very important to build, repair and maintain our body, hormones, blood and immunity. Including a protein in every meal ensures satiety and helps reduce cereal intake. Vegetarian source of protein include dals, besan, soy, paneer, cheese. Paneer and cheese could pack fat calories, choose their low calorie versions. Amongst the non-vegetarian sources, chicken, fish and egg are healthier sources as compared to beef, organ meats and pork.
(Get your daily dose of protein in an organic avtar, shop now on SmartCooky)
– Fats: Very essential, do not delete them from your food. By controlling the amount you consume, you can control your total calorific intake while retaining the taste and getting all the health benefits.
Vegetable refined oils are healthy, don’t stick to one forever. Clarified butter or ghee has the same amount of fat and calories as vegetable oils, but has a higher content of saturated fats. 1tsp/day is okay.
– Vegetables: At last, one food that you can consume to your heart’s content. Hungry? Eat a carrot or boil, blend and make a thick vegetable soup for a hot and salty snack, or juice your vegetable for a cold refreshing drink. 3 servings a day are recommended. One serving of a leafy veg is 150g and any other veg is 100g. But you don’t need to weigh as you can eat as much as you desire. The catch is only for roots and tubers like potato, sweet potato, yam, etc. They can substitute your cereals in a meal with their carb content.
– Fruits: These are great as desserts. Take two 100-150 gm servings daily including banana and mango (when in season).
– Milk and Milk products: Add some milk to every meal in the form of skimmed milk, fat free dahi, and skimmed milk pudding. In fact, a perfect snack for late night craving could be a fat free milk pudding.
No matter the number of calories you wish to ingest, make sure you do not miss out on the goodness of food. Eat seasonal, eat a variety and eat wholesome. In addition to losing weight, remaining healthy will also ensure a glowing complexion and vitality.