When it comes to weight loss, people either think of not eating at all or eating fancy foods and seeds that are touted as superfoods. But this is not really needed. Fat can happen even with simple foods that are available in your kitchen. You will be surprised to know there is a never-ending list of fat burning indian food that can aid weight loss and is found in every Indian kitchen.
During weight loss, we need to eat foods that burn belly fat, and create a calorie deficit, which means more calories should be burnt than the calories consumed. All the calories do not work the same way once they are eaten.
5 Reasons You Are Overweight :
The balance between calorie intake and energy expenditure determines a person’s weight. If a person eats more calories than he or she burns (metabolizes), the person gains weight since the body will store the excess energy as fat. If a person eats fewer calories than he or she metabolizes, he or she will lose weight. Therefore, the most common causes of obesity are overeating and physical inactivity.
Ultimately, bodyweight is the result of genetics, metabolism, environment, behavior, and culture:
1. Genetics :
A person is more likely to develop obesity if one or both parents are obese. Genetics also affect hormones involved in fat regulation. For example, one genetic cause of obesity is leptin deficiency. Leptin is a hormone produced in fat cells and in the placenta.
Leptin controls weight by signaling the brain to eat less when body fat stores are too high. If, for some reason, the body cannot produce enough leptin or leptin cannot signal the brain to eat less, this control is lost, and obesity occurs. The role of leptin replacement as a treatment for obesity is under exploration.
2. Diet High In Simple Carbohydrates :
The role of carbohydrates in weight gain is not clear. Carbohydrates increase blood glucose levels, which in turn stimulate insulin release by the pancreas, and insulin promotes the growth of fat tissue and can cause weight gain.
Some scientists believe that simple carbohydrates (sugars, fructose, desserts, soft drinks beer, wine, etc.) contribute to weight gain because they are more rapidly absorbed into the bloodstream than complex carbohydrates (pasta, brown rice, grains, vegetables, raw fruits, etc.) and thus cause a more pronounced insulin release after meals than complex carbohydrates. This higher insulin release, some scientists believe, contributes to weight gain.
3. Overeating :
Overeating leads to weight gain, especially if the diet is high in fat. Foods high in fat or sugar (for example, fast food, fried food, and sweets) have high energy density (a lot of calories in a small amount of food). Epidemiologic studies have shown that diets high in fat contribute to weight gain.
4. Medications :
Medications associated with weight gain include certain antidepressants (medications used in treating depression), anticonvulsants (medications used in controlling seizures some diabetes medications(medications used in lowering blood sugar such as insulin, sulfonylureas, and thiazolidinediones), certain hormones such as oral contraceptives.
Some high blood pressure medications and antihistamines cause weight gain. The reason for the weight gain with the medications differs for each medication. If this is a concern for you, you should discuss your medications with your physician rather than discontinuing the medication, as this could have serious effects.
5. Psychological Factors :
For some people, emotions influence eating habits. Many people eat excessively in response to emotions such as boredom, sadness, stress, or anger. While most overweight people have no more psychological disturbances than normal-weight people, about 30% of the people who seek treatment for serious weight problems have difficulties with binge eating.
Related Post: 5 Myths About Losing Belly Fat That You Must Know
11 Indian Foods To Eat To Lose Belly Fat Faster :
Here we bring to you a list of foods whose calories will aid your weight loss program and these are surely available at your home and will help you lose weight if consumed properly. Let’s have a look.
1. Moong Daal
Moong daal is one the healthiest fat burning indian food found in Indian households. Moong daal is not only easy to digest but is also rich in nutrients including Vitamin A, C, B, E, potassium, calcium, and iron. This daal also helps to curb hunger by making you feel fuller for longer due to being rich in protein and fiber. It feels light in the stomach and is easy to digest, and thus is given to people when they have an upset stomach.
But due to the benefits that it provides, you should consider consuming this daal as a part of your everyday meal. Moong dal are foods that burn belly fat, can be consumed as simple daal, it can also be used for making soup by mixing spinach with it and you can also have it in the form of sprouts by soaking them overnight and mixing it with veggies, lemon juice and a pinch of salt.
100 grams moong daal = 347 calories
Walnuts are one of the best fat burning indian food that is good for brain health and contains neuroprotective compounds. Walnuts are rich in antioxidants, vitamins, folate, omega 3 fatty acid, manganese, copper, and protein. Walnuts rank the topmost among all the other nuts in terms of goodness. Walnuts are food for belly fat loss and also protect you against diabetes due to the antioxidant called ellagic present in them.
This antioxidant helps to avoid inflammation that can cause insulin resistance. Again, the protein and fiber present in walnuts helps to keep you fuller for longer and thus stop you from making them a good weight-loss snack.
10 grams walnuts = 65.4 calories
Spinach is one of the best vegetarian food for fat loss. We all have been told since our childhood how important it is to eat green vegetables and foods that increase metabolism and burn fat. This green leafy vegetable is one of the best fat burning indian food that is low in calories and rich in nutrients.
It contains Vitamin K, Vitamin A, folate, iron, calcium, Vitamin C, fiber, calcium, protein, and zinc. And you will be surprised to know that 1 cup of these nutrient-dense leaves contains only 10 calories. The fiber in it helps to keep the digestive tract on track and helps to fight constipation. You can consume spinach in many ways, add it to salad, put it in soup, make spinach soup, and put it in any daal.
100 grams spinach = 23 calories
Nutritional Value per 100 grams of spinach
Calories: 26 (kcal)
Proteins: 2 grams
Carbohydrates: 2.9 grams
Fat: 0.7 grams
Iron: 1.14 milligrams
4. Bitter Gourd (Karela)
As the name suggests, usually people don’t like this bitter-tasting vegetable. But if prepared in the right way, bitter gourd does not taste bitter. You can peel the karela and cover it in salt. Leave it for 2 hours and then wash the salt. Karelas won’t be bitter anymore. Karela is one of the best fat burning indian food that is rich in many nutrients including vitamins, phosphorus, zinc, folate, magnesium, manganese, and potassium.
It is rich in iron and calcium and maintains the blood sugar level in your body by not absorbing the extra sugar. Bitter gourd is 85 percent to 90 percent water and as water has no calories it keeps your calorie intake in check and helps you lose weight. You can consume karela in the form of sabzi, juice, and soup.
100 grams of bitter gourd = 34 calories
Like black coffee, beetroot juice boosts your stamina and lets you work out for longer if consumed before the workout session. Beetroot is also one of those foods that are low in calories and rich in nutrients. Beetroot is one of the best fat burning indian food that helps to detoxify the blood and adds more minerals and nutrients to it. The edible leaves of this vegetable can be added to the salad while making beetroot juice.
Ingredient: 2 medium-sized beetroots, 2 carrots, 2 oranges, 1 lemon, Pinch of salt
Beetroot juice recipe: Peel all the fruits and veggies and chop them. Put all of them in a blender and blend them for 1 minute. You can strain it or if you want to consume the goodness of fiber do not strain it. Remember to have it fresh.
100 grams of beetroot = 43 calories
It’s a myth among most people that bananas are fattening. But that is untrue. Bananas are not fattening, in fact, due to their high fiber content bananas help in weight loss. That is why bananas are one of the best fat burning indian food that also makes a great snack for pre and post-workout sessions. Bananas are low in fat and have a low glycemic index (do not raise the blood sugar levels instantly).
Bananas are foods that increase metabolism and burn fat, they are also rich in antioxidants and are a powerhouse of energy. That is why they are loved by athletes. Bananas can be paired up with milk, almond, egg, and oats to make a healthy snack or breakfast. Bananas have healthy carbs and natural sugar which is not harmful but rather helpful for our body. Bananas are also easy to digest and thus are given to sick people or people suffering from diarrhea.
But overindulgence is always bad. You can consume bananas as part of an everyday balanced diet, even if you are on a weight loss program. The benefits do not end here. Bananas also have many other benefits like it improve digestion, control blood sugar levels, aid weight loss, support heart health, improve insulin sensitivity, are good for kidney health, and keep you fuller for longer.
100 grams banana = 89 calories
Surprised? Must be. Tomatoes, being one of the best fat burning indian foods, are rich in Vitamin C, and release a hormone after they are consumed. These hormones help to keep you fuller for longer. Tomatoes are low in calories and make great food for weight watchers. Tomato helps to maintain blood sugar levels, reduces cholesterol, boosts energy, and acts as a detoxifier.
Tomato pulp is said to cause problems with stones in the kidney and bladder, thus should be avoided. Tomatoes should not be mixed with rice and potato as this combination may cause acidity. Tomatoes are rich in antioxidants and reduce the risk of cancer.
100 grams of tomatoes = 18 calories
8. Olive Oil
Olive oil is one of the best food for belly fat loss that keeps you fuller for longer by making you feel satiated due to the presence of healthy fat in them. Olive oil is one of the fat burning indian food, decreases the risk of type 2 diabetes by keeping the blood sugar levels in check. Olive oil has antioxidant polyphenol which helps to reduce inflammation and improve the overall health of a being.
Olive oil also fights the free radicals which can harm our body. Olive oil is rich in monounsaturated fats, antioxidants have anti-inflammatory properties, fight against cardiovascular diseases, fights Alzheimer’s disease, have anti-cancer properties, treat rheumatoid arthritis, and aid weight loss.
100 grams of olive oil = 884 calories
Cabbage again is one of the best vegetarian food for fat loss that is very low in calories and high in fiber. Both of which make it a friendly weight-loss food. Also, known as patta gobhi in Hindi, cabbage should be washed thoroughly, in fact, it should be boiled before you consume it. Cabbage is a fat burning indian food that has many health benefits like it helps to purify the blood, good for the stomach during constipation.
It fights aging, stomach problems, and Alzheimer’s disease. Cabbage not only helps you to lose weight but also helps to improve your skin, due to the presence of Vitamin C in it. Cabbage can be used in salads and soups. So apart from looking like a beautiful green ball, cabbage also has a lot of health benefits.
100 grams cabbage = 25 calories
Eggs are a powerhouse of nutrients. Cheap and available all the time of the year eggs are a rich source of protein. Losing weight requires a high protein diet. Both the yolk and egg white have their own benefits. Let’s have a look at both of them.
Egg white- A 100-gram serving of egg white contains a total of 53 calories, 0.6 grams of carbohydrates, 12 grams of protein, and 0.2 grams of fat. Eating egg white rather than whole eggs is more beneficial as it has fewer calories and fat.
Yolk- Egg yolk is the healthiest as it contains omega 3 fatty acids, Vitamins, and antioxidants. And to clear the confusion, egg yolk is not associated with high cholesterol levels. Eggs if consumed during breakfast can limit your calorie intake throughout the day and thus help you to stick to your diet plan and not binge.
1 egg = 78 calories
Almonds help to keep the blood sugar level in check. High blood sugar level leads to more hunger and still no gain in energy levels and thus making you fat. Almonds are rich in omega 3, omega 6, and omega 9, all of which are helpful in preventing cardiovascular diseases.
Studies have shown that almonds are a great stimulant and thus help to reduce weight. It is rich in fiber and other nutrients like magnesium, Vitamin E, and antioxidants which help to maintain the blood flow and thus let muscles contract easily. All these above-mentioned benefits make almonds one of the best weight loss snacks.
10 grams of almonds = 57 calories
There are many ways to lose fat quickly. People think they always need to visit the gym, or consume expensive superfoods to lose their body fat, but it’s not true. You can lose weight easily at your home with the help of your everyday groceries in an inexpensive way.
In this article, we have discussed 11 Indian foods to eat to lose belly fat faster. Now you can choose the best one for you. But, before changing your food habits, you should consult a dietician. We hope that you find this article helpful. If you like it, share it, and stay tuned for more.
1. Is Indian food good for fat loss?
If you follow a lacto-vegetarian Indian diet then it is the best way to lose weight. It will help you cut back on sugary foods and beverages, help you in consuming more vegetables and increase your protein intake. You should add regular exercise to your regimen to boost your health and weight loss even more.
2. Is chapati good for weight loss?
As Indian bread is high in fiber, protein, and other essential nutrients, it can keep you satiated for a longer period of time and reduce your overall calorie intake. This is what makes chapati an excellent choice for weight loss. Roti is also an excellent source of energy as it comes packed full of good carbs and fats.
3. Is ghee good for weight loss?
Ghee is loaded with omega 3 fats (DHA) and omega 6 (CLA), it can help your body during weight loss. These healthy fats are said to increase lean body mass while reducing excess fat. It is also known that ghee provides your body with extra energy by mobilizing and burning fat cells.
4. Is curd good for weight loss?
Curd is one of the best fat burners. Curd contains high amounts of calcium that helps in keeping our BMI levels in check. The probiotics present in curd keep the digestive system in check and improve metabolism, thus facilitating the weight loss process.
5. Which Indian food should be avoided for weight loss?
Here are a few Indian foods that are a big No if you are seriously wanting to lose those extra kilos. Bhujia, Samosa/ Kachori, Ladoos, Paratha, Chole Bhature, and Jalebi, are a few of the many foods that you should avoid.
Disclaimer: This article does not represent the views and opinions of medical professionals. It is solely based on research and reference by the author. It does not offer any medical suggestions or advice.
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