“Foods you can have while on a weight loss program” – Delna Pooniwala.
We usually hear about the things to be avoided while on a weight loss program and that seems to leave us with the big question as to what do we actually eat?
For a diet plan to be successful, it is absolutely necessary for it to be result oriented. Once a diet proves a drop of up-to a kilo in 24 hours, that itself would motivate a person and would ensure that the person stays on track and away from indulgences. A well planned diet would also take care of various nutrition components like proteins, fiber, carbohydrates, vitamins, minerals and water.
‘High quality protein’ such as eggs & meat offer more muscle building amino acids than other protein foods and hence are extremely valuable to people who train with heavy weights, specially while on a weight loss program. However, while selecting a protein source; one needs to be extremely careful that they are not consuming fats and cholesterol along with the proteins.
One of the best high quality protein sources is egg whites. This is something you just cannot go wrong with since you are consuming pure protein without fats, cholesterol or carbohydrates. You could make various things like ‘oil free egg white bhurji’, ‘egg white omelettes’ made in a non stick lightly greased pan, ‘egg whites baked on a bed of veggies or tomatoes’, or then just the good old traditional English poached or boiled.
Consume a good amount of lean fat free chicken breast or a fillet of fish, cooked in any preparation with negligible oil.
Tofu, low fat Cottage cheese, slim cheese slices, slim 98% fat free milk, slim dahi( plain or flavored) are great as a dairy intake that should not be neglected.
For those who want to opt for a vegetarian meal, Lentils, beans, sprouts, Pulse and Vegetables such as Broccoli, Peas, Spinach, boiled potato in jacket and almonds are also known to be protein dense foods.
To curb food urges, it is always recommended to eat small meals when you are not hungry.
You could also consume whole grain and fiber rich foods to feel satiated. Fiber rich foods would not only help you with your diet but should also reduce your triglycerides and ‘bad’ cholesterol.
Apples, oranges, Guava, pears, Kiwi, spinach, broccoli, chickpeas, corn and Dates make great fiber rich snacks that would satisfy your hunger urges for a longer duration.
Carbohydrates are important even when on a weight loss program. However, a few changes would surely help during this phase. So get introduced to brown rice, wheat bran and muesli and all this would definitely lead you to a healthier slimmer you.
