What we eat on a regular basis has an impact on how much calories we retain. Eating healthy with a large number of proteins and nutrients in our diet helps us lose unnecessary stored fat. If you are working out and not keeping a close eye on your diet, your workout might not deliver the results that you desire. It is advisable to consciously look at what you consume throughout the day. Changing your diet is one of the most effective ways to lose weight naturally and permanently. Some foods which are rich in nutrients, proteins and vitamins which help in weight loss are –

1. Eggs

 Eggs are high in protein content. Eggs, and especially the egg white contains large amounts of high-quality proteins. Eggs also contain healthy fats and are rich in Vitamin B and Vitamin D, as well as all the 9 Amino acids.  Eggs, apart from having numerous health benefits, are also cost beneficial to eat on a regular basis. Eating eggs for breakfast has proven to keep your appetite low till lunch. Eggs can be paired with toast in the morning or even consumed as a part of salads at any point of the day.

2. Nuts

Nuts can be extremely beneficial in helping you lose weight. It has been found that people who consume nuts as a form of protein gain less weight than compared to people who only rely on animal products for protein. Pistachios, hazelnuts and almonds have a lot of health benefits and it is suggested to consume them on a regular basis. But when it comes to nuts, one has to be careful with portion control. Consumption of unnecessarily large portions of nuts leads to an accumulation of too many calories. 

3. Fruits

Although fruit contains certain amounts of natural sugar content, eating fruits can help you lose weight. When you replace processed food items in your diet with fruits, you will notice a difference in your lifestyle. Fruits are high in Vitamin content and proteins. You will get a naturally sweet food item, and also reap the benefits of fiber and antioxidants. A recent study published in the Journal of Nutrition found that higher fruit consumption was associated with a lower risk of becoming overweight or obese. Apples, bananas and pumpkins are some of the best options among fruits for weight loss. 

4. Yogurt

Yogurt is high in protein content and stimulates muscle gain. Yogurt can be a snack or you can have it before bed or after a workout. Greek Yogurt is especially better because it contains almost no carbohydrates and is full of proteins. Without making you uneasily full, this snack product is full of proteins and it is best to consume it once a day. Yogurt is protein-packed and full of probiotics, which is good for the health of your gut and aids your efforts for weight-loss. It is important to be wary of added sugars in flavoured yogurts, which only add empty calories to your diet. It is suggested to use fresh fruit to sweeten plain yogurt if necessary.

5. Chickpeas

Chickpeas, popularly called Chana, is abundant with protein and plant-based fiber. Antioxidants present in Chana are ideal for boosting your immune system. It also has minerals which prevent bloating. Chickpeas can be prepared in many ways, from a gravy dinner item to a snack, chickpeas can easily fit into your everyday diet. 

6. Peanut butter

In every serving of peanut butter, there are 8 grams of protein and 4 grams of fiber. Out of all the spreads used for sandwiches and dipping your snacks, peanut butter stands at one of the healthiest spread you can consume. Peanut Butter contains an amino acid called L-arginine, which helps in improving blood flow throughout your body. If you are looking for healthy snacking, peanut butter with brown bread should definitely be on your list. With its protein and fiber content, it will keep you feeling full for a long time. 

7. Peas

Peas contain a high content of Vitamin C, Magnesium, Iron and Potassium. It has properties which prevent bloating and increases blood circulation in your body. Apart from these nutrients and vitamins, each cup of peas has 8 grams of proteins. With a good protein content and nutrient content, peas are a good option to add to your weekly meal plan. Peas can be used in a multitude of ways, from adding peas to your rice to having peas in your salad, they are easy to include in your daily diet. 

8. Oats

Oats contain a large number of probiotics, fiber and proteins. Probiotics serve the purpose of introducing good and useful bacteria in your body’s ecosystem. The probiotics present in oats feed the already present good bacteria in your body and helps them grow and become stronger. Eating oats in the morning will make you feel full and energised throughout the day. It will not give you the feeling of munching on snacks before lunch. 

9. Olive Oil

Oil-based foods are unhealthy in general, but if you are looking for a substitute oil for your everyday meals, you should switch to extra virgin olive oil. It is a plant-based oil, made from pressing whole olives. All the properties of olives are present in the oil. It is best to use olive oil for regular cooking purposes. 

10. Citrus fruits 

The potassium in citrus fruits helps prevent bloating. The antioxidants present in citrus fruits helps fight inflammation, which is associated with belly-fat storage. An important aspect of losing belly fat is proper hydration. By adding citrus fruit juices to your water can help you consume more water because of the taste and help you lose belly fat. Lemons, limes and oranges are easily accessible in the market as well. 

It is important to understand how weight loss works before you start the endeavour of losing your body fat. It might become difficult to cut down on a lot of food due to the nature of the food consumed in India. It is advisable to form a meal plan suited to your Indian taste buds, which will be healthy for your body. 

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