Best food items for weight loss (vegetarian and non-vegetarian)

If you want to lose weight, then one of the things that may come to your mind is skipping breakfast. Well, you may shed some weight for some time with this approach, but it will bounce back soon. Also, not eating a meal isn’t the right way to burn body fat. In fact, if you follow such quick fixes, you can end up with serious health issues. 

Not consuming a well-balanced diet causes nutritional deficiencies. Also, your body begins breaking down its own muscle to derive energy. Instead, consume healthy food that contains nutrients in abundance and is low in calories. This article talks about the best food items for weight loss for vegetarians as well as non-vegetarians.

Fat-burning food items for vegetarians

There is no doubt that counting on protein-rich foods can lend you a hand towards ushering in lasting weight loss. But you may cancel out the benefits of a vegetarian diet if you opt for fried foods, highly processed foods, and frozen foods. Listed below are the top 6 vegetarian food items you can include in your diet to supplement your weight loss goal.

1. Leafy greens

Green vegetables are packed with protein, micronutrients like Vitamin C and Vitamin K, and fibres that keep you hydrated and satiated. Studies say that leafy greens are super-healthy, and they reduce cravings, which aids in weight loss. So, spinach, Swiss chard, kale, broccoli, collard greens, and asparagus can be a great addition to your diet. 

2. Oats

Oats are highly nutritious and contain more amounts of protein than other cereals. This type of whole grain will help you feel full longer. As a result, you won’t have any cravings. Further, you will easily be able to stick to your weight loss journey. Oats are also high in fibre, which aids your digestive system. It is a perfect substitute for a meal, and you can enjoy them in whatever way you like. 

3. Soup

Having a cup of soup before a meal is a smart option. It can reduce your hunger pangs if you incorporate vegetables or whole grains into it. Apart from keeping you hydrated, soup can offer you a nutritional boost. You can go for soup that is chunky or pureed. But make sure you skip the dollops of butter and heavy cream.

4. Mixed nuts

Nuts are known for healthy fats; you can still count them as your light snack on the run. They contain balanced amounts of fibre and protein, which keep you full. The research elucidates that despite being high in calories, nuts can help you curb cravings and support weight loss if consumed in moderation. So, now you can grab a handful of Brazil nuts, walnuts, cashews, pine nuts, etc. Just make sure to pay heed to your portion size. Stick to about ¼ cup of nuts only. 

5. Avocados

This fruit is full of essential nutrients like potassium and healthy fats. Further, it helps absorb fat-soluble vitamins like Vitamins A, D, E, and K. Avocados contain high water content and fibre, making them satiating. They are energy-dense, so you have to be mindful of portion size. A 12-week randomised controlled study showcased that avocado, when added to a calorie-controlled diet, helped people burn fat. 

6. Beans and legumes

Kidney beans, black beans, lentils, etc., are high in fibre and protein, which promotes satiety. Also, these are slow to digest. That means you will feel full sooner and longer. Also, they contain amino acids that can promote lesser consumption of calories. You can also add white kidney beans to your diet. They are high in soluble fibre, and research published in Science Daily shows that soluble fibre may help shed some inches around the waistline.

Best food items for weight loss for non-vegetarians

If you are a non-vegetarian, you can still burn fat by savouring your favourite fish and meat. Make sure to cook it the right way. Here’s the list of the top 6 non-vegetarian food items you can include in your diet to support healthy weight loss. 

1. Salmon

This fatty fish contains omega-3 fatty acids, healthy fats, iodine, and several important nutrients. Also, it is low in calories and highly satisfying, which can help you lose weight and keep it off. It is high in protein, and research shows that foods rich in protein help regulate appetite-controlling hormones. This means you won’t face hunger pangs any soon.

2. Eggs

Studies indicate that eggs are low in calories and may aid in burning fat. The entire egg contains about 70 to 80 calories. So, you can eat them regularly. They are nutritious, and you can enjoy them either baked, scrambled, boiled, poached, or as an omelette. Ensure you do not add too much fat while preparing eggs, which may hinder your weight loss goals. However, you can add veggies and savour a delicious meal.

3. Tuna

This is another high-protein food that is very satiating. Three ounces of light tuna, packed in water, contains only 72 calories. Being relatively low in calories makes it an ideal food item for shedding some kilos. This fish also boasts a reputation as a healthy food, packed with amino acids, antioxidants, and other essential nutrients, which help keep you healthy while you burn fat.

4. Lean pork

Healthier cuts of pork, such as sirloin pork roast, pork chops, and tenderloin, offer significant amounts of proteins with fewer calories. According to USDA, a three-ounce serving of pork tenderloin provides only 122 calories. This is clearly a good food option for weight loss. Make sure you cut away visible fat when cooking pork.

5.Chicken

It is a common dietary staple that has been touted as a fat-burning food. It is low in calories and high in protein. A three-ounce serving of chicken breast offers 24 grams of protein that helps keep you full and curbs your appetite. It is rich in several nutrients and makes an excellent addition to a well-rounded diet.

6. Turkey

Turkey is rich in protein that not only increases the feeling of satiety but also helps build lean muscle. Studies state that the more lean muscle mass you have, the more calories your body burns in a day. That means you can add turkey to your diet. Well, just keep in mind that you remove the skin as it contains a lot of fat content. Also, ensure to cook it until its internal temperature reaches 73 degrees Celsius.

7. Shrimp

Shrimp is relatively low in calories. 100 grams of cooked shrimp is only about 99 calories. It is nutritious and is a good source of nutrients like iodine - a nutrient that is quite difficult to get from other sources. Shrimp is also a great source of Omega-3 fatty acid. Although it’s packed with some essentials, moderation should be practised as it can increase cholesterol levels. 

8. Chia Seeds

Despite­ their small size, chia see­ds are full of eleme­nts good for your health. With ample fibre conte­nt, they support good digestion. Heart he­alth is backed up by their omega-3 fatty acids. Stable­ blood sugar is maintained with the help of chia se­eds, and they can assist in weight re­duction by giving you a feeling of fullness. Plus, valuable­ minerals such as calcium, magnesium, and phosphorus can be found in the­m. Add a spoonful into your daily diet and notice the improve­ment in your health!

9. Fermented Foods

Fermented foods are full of he­althy gut helpers. They assist dige­stion because they have­ good bacteria. These good bacte­ria can help your immune system. The­y might even be good for your brain. Whe­n food is fermented, nutrie­nts become easie­r to absorb and toxic ingredients may be re­duced. So, consider foods like yogurt, saue­rkraut, and kimchi. They're good for kee­ping you healthy.

Summary 

Make sure to follow a nutrient-rich diet, it's not just good for your physical health, it also has an impact on your mood and mental well-being. Treat yourself but make sure to maintain a balance.

Also read: best family health insurance policies

Frequently asked questions

Here’s a list of some of the commonly asked questions related to foods for weight loss.

What is the best way to eat eggs for weight loss?

You can eat poached or boiled eggs if you wish to cut down on extra fat calories. 

What are the foods to avoid when trying to lose weight?

If you wish to lose or maintain weight, you should refrain from consuming the following foods.

• Sugary drinks

• Processed vegetarian food

• Fried meats and processed red meats

• Desserts

• Alcoholic beverages

• Junk food

• Frozen meals 

• Refined carbs like white bread and white pasta

• Lessen your carb intake, such as rice, chapati, etc.

• Starchy foods like mangoes and potatoes

Can I lose weight without exercise?

You can lose weight when you consume fewer calories and do not exercise. However, adding physical activity lets your body burn more calories and boost your weight loss journey. Regular exercise strengthens your muscles and bones and makes you physically strong.

Which non-veg food is best for weight loss?

Chicken is the best food for non-vegetarians who want to lose weight. It is packed with nutrients and offers fewer calories.

Does fasting help in losing weight?

Fasting one day a week benefits your metabolism and promotes weight loss.

References

• https://pubmed.ncbi.nlm.nih.gov/29483085/

• https://fdc.nal.usda.gov/fdc-app.html#/food-details/1959098/nutrients

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4600649/

• https://pubmed.ncbi.nlm.nih.gov/25726186/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8063794/

• https://pubmed.ncbi.nlm.nih.gov/29385055/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8345392/

• https://pubmed.ncbi.nlm.nih.gov/26586104/

• https://pubmed.ncbi.nlm.nih.gov/26123047/

• https://pubmed.ncbi.nlm.nih.gov/27633103/

• https://pubmed.ncbi.nlm.nih.gov/32562711/

• https://pubmed.ncbi.nlm.nih.gov/25726186/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6658913/

• https://www.sciencedaily.com/releases/2011/06/110627123032.htm

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2755181/

• https://pubmed.ncbi.nlm.nih.gov/25926512/

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

• https://pubmed.ncbi.nlm.nih.gov/23097268/

Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. Please consult a doctor before making any health-related decisions.

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