People who are overweight or obese are more likely to develop heart disease and stroke, even if they have no other risk factors. Obesity is unhealthy because excess weight puts more strain on your heart. It can raise blood pressure and blood cholesterol and can lead to diabetes. The best way to avoid obesity and the associated diseases is by inculcating good eating habits. Diet plans help in losing weight by reducing the calorie intake. Various diet plans are available which can be chosen based on your calorie needs. A healthy diet is one which is balanced in all nutrients needed for the functioning of the body. Some of the foods that help to reduce weight are:
High Fiber Diet: Foods that are high in fiber content improve your health and help in reducing your risk of constipation, hemorrhoids, high cholesterol, high blood sugar, obesity, colon cancer, diabetes and heart disease. Foods that are high in fiber are available in vegetables, fruits, grains and cereals. Vegetables like avocado, beet, cabbage, carrot, peas, cauliflower, green beans, celery, Brussels sprouts, broccoli, sweet corn,tomato and sweet potatoes are high in fiber. Amongst grains and nuts, almonds, pistachios, walnuts and peanuts are high in fiber. Brown rice, oats, cereal bran like rice bran and wheat bran also score high on the fiber content. Seeds like flaxseeds, quinoa seeds, pumpkin seeds and sunflower seeds have high fiber content. Fruits like apples, cantaloupes, banana, pear, peach, orange, plums and grapefruit as well as berries like blueberry, raspberry and strawberry are rich in fiber. Where ever possible it is preferable to eat with the skin to ensure fiber intake. When you consume high fiber foods, the satiety levels are reached faster and subsequently there is less calorie intake which will aid in weight loss.
Spices and Condiments: Cardamom is a thermogenic herb that increases metabolism and helps burn body fat. Cardamom is considered one of the best digestive aids and is believed to soothe the digestive system and help the body process other foods more efficiently. Foods containing chillies are said to be fat burning foods. Chillies contain capsaicin which increases the metabolism. Capsaicin is also a thermogenic food, so it causes the body to burn calories for 20 minutes after you eat the chillies. An effective fat-burning food, garlic contains the sulphur compound allicin which has anti-bacterial effects and helps reduce cholesterol and unhealthy fats.
Water based Foods: Foods high in water content help in reducing weight and flushing out the toxins in your body. Three –fourth of our body weight is comprised of water. In fact, it’s an age old remedy to drink hot water to lose weight. The hot water dissolves the fats in the food and flushes them out. Thus there is no accumulation of fatty deposits and no increase in weight. The Chinese would vouch tea, especially green tea as an aid for weight loss. Soups, broths and water rich vegetables and fruits like pumpkin, melons, and cucumbers are very healthy. Particularly, cabbage soup is effective for weight reduction.
Include Fish in the diet: Fish is a natural weight loss food. It is low in calories and high in omega 3 fatty acids, which cannot be made by the body. Fish is an effective substitute for fatty foods like beef and cuts.
There is no single recipe for healthy eating. A diet which has the right combination is an ideal and healthy diet.
Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on how to lose belly fat on her website.