Summer is here and in this scorching heat there’s no way one can hide their extra pounds beneath layers of clothes. The only way there is to move your ass and eat right! The foods items I’m going to list here aren’t some magical fat melting foods. Reason- there are no such foods! But there is a very specific reason to include these foods in your diet i.e. the satiating factor. These foods will make you feel fuller but give your body relatively fewer calories. Also, the volume to calorie ratio of these foods is high i.e. you get to eat more volume of food but you get less calories, and this is very helpful, psychologically, white dieting.
NOTE: If you eat too much of these foods, you’re not going to lose weight but might put on more! Therefore, get yourself a nutrition coach who can set your diet based on your maintenance calories.
Learn how to calculate your maintenance calories here.
1) Oats and Brown Rice
100g of Brown Rice or Oats have very similar calories and macronutrient profile to 3 Rotis (100g aata) or 100g white rice. One can easily consume 3 rotis or even 100g white rice (if very hungry) but consuming so much of oats and brown rice is quite hard. Brown rice and oats are very high in fiber and therefore a 50g serving might be enough to make you feel full.
2) Grapes and Watermelon
Fruits are the candies of nature. Though very essential to get your daily dose vitamins, a lot of people consume these treats too much in name of healthy and put on weight. Grapes and watermelon are both utterly delicious and low in calories. The best part is that one full plate of grapes or two plates of watermelon have calories equivalent to a big banana. That’s a lot of fruit to enjoy!
3) Almond nuts
All the nuts have almost the same macronutrient profile but super high fiber content in almond nuts separates it from the rest. A handful of almonds (10g) has about 50 calories only and is enough to kill your mid-day hunger pangs. I always suggest having nuts as a mid-day snack; you also get healthy fats and bonus protein with each serving.
4) Vegetable Juices Instead Of Fruit Juices
Though delightful to drink, fruits juices are not at all satiating. Switch your fruit juices to vegetable juices, you will feel fuller, create a bigger caloric deficit (vegetable juices have 1/3rdamount of calories) and see a profound change in your skin.
5) Use Olive oil for cooking
Remember all oils are 100% fat but the relatively less viscosity of olive oil allows you to cook to food with lesser quantity of oil. From my own cooking experience, I found that the same amount of food can be cooked using ½ the quantity of olive oil than one would use of any other oil. That is 100 calories less if you reduce 10g of oil in cooking.
Well, that’s a lot of Food Gyan, now I hope you apply it in the kitchen and drop some weight.