Foods to eat and Avoid for Weight Loss

     Food and Nutrients

           For Health

 

Introduction––  

To function properly your body needs food and nutrients. But the large intake of it may increase your Weight and make your body unhealthy which includes many diseases. FOr Healthy weight loss you need to understand the food You are consuming what does it contains and is there any essential Nutrient or are you taking only single Nutrient which will make it's large quantity in you body and make your body unhealthy 

Lets understand with essential nutrients ––

Six essential nutrients:

1) Proteins.    2) Carbohydrate  3) Fats 

4) Vitamins     3) Minerals          4)water 

Lets understand them one by one ––

      1)Proteins:  This is the Nutrient that gets most of the hype .It includes meat,eggs ,some grains etc.Proteins are the building blocks of your body.weather it's your bones ,muscles, skin,hair,cells.your body needs Protein so if can function properly .

2) Carbohydrate :  It serves as food for your brain and your central nervous system. You need to consume a Healthy amount of this Nutrient in order to Healthy lifestyle.                   Eg.whole grains 

3) Fats :  It may sound bad to add fats in your diet, but study has shown That lack of it may cause severe problems.                                              Additionally, you can consume fats at a controlled basis and burn calories then it will decrease the risk of heart attack. 

4). Vitamins:   There are about 13 types of Vitamins that your body needs .Having enough Vitamins in your body would mean that you will have a healthy immune system 

5) Minerals:  They includes calcium, iron,zinc etc .They play important role in bones,blood pressure, improve healing factor and immunity 

6)Water :For every organ of your body needs water to work properly, it helps in digestion      Not working enough water might make you dehydrated and tired all day .

   Foods For weight loss

What to eat ?  

 

> Corn,Oats,Barley Ragi,Buckwheat ,Berry ,Amarnath (Chalai),Bakra.

> Legumes,lentils, (Dal)

> Kidney beans (Rajma) ,Chick peas ,Soy Protein (Soy chunks ).

>Fruits, Berries, Peanuts, Walnuts ,Pumpkin seeds,Chia Seeds ,Flaxseed, Spices,Eggs.

>Dairy items like Milk,Curd and Cottage cheese (Paneer) 

>More vegetables and less Roti.

> Upma ,Poha, Idli,Natural fruit juices,Raita ,buttermilk, jeera rice ,Mushrooms etc.

 

What not to eat?

>Maida (Refined flour)

>Refined Sugar (Added Sugar )

> Bad Fats –– :Bitter, Raw Coconut oil,palm oil,Desi Ghee in large quantity.,Palm oil

> Tran Fats –Refined oil ,packaged Food

 

>Stay consistent with your diet