15 best foods for weight loss – backed by science

Weight loss is one of the top internet searches these days – and the pandemic may have something to do with it. We spend more time indoors and mealtimes are turned upside down.
It’s important to get enough exercise – but physical activity combined with high-fat, low-fiber foods won’t do you any good when it comes to reaching your weight loss goals.
You need to eat nutrient-rich weight loss foods. Nutrition and foods for weight loss are just as important as physical activity. Here is a list of weight loss friendly foods and best weight loss foods available in India.

  1. Chili:
    Chili peppers, when added to lemonade and other citrus juices, are considered a weight loss diet food, but you don’t have to juice them to reap the benefits. Chilli Sauce peppers contain a substance called capsaicin, which is useful for burning fat.
  2. Cashew nut juice:
    ‍ Cashew apples (the pink fruit of cashews) help build blood, support heart health and promote weight loss. It helps burn fat, especially around the belly.
    The best way to get it is to make cashew nut juice. Take 2 cashew apples, a 1-inch piece of ginger, and 2 cloves of garlic. Blend it all up and drink!
  3. Green leafy vegetables:
    ‍ Spinach, kale, fenugreek, bathua – there are so many greens to choose from, all of which are great foods for weight loss. Green vegetables are low in fat, carbohydrates and calories and high in fiber.
    They are useful for increasing the amount you eat without increasing calories. They are also rich in vitamins and minerals that help burn fat, such as calcium.
  4. Karela:
    Bitter gourd or karela is one of the finery local weight loss foods. It has a high water content and no calories, which helps control your weight. It is also rich in vitamins and minerals such as zinc, magnesium, folate, phosphorus and potassium.
    The iron and calcium content in karela helps maintain blood sugar levels in the body, which is why it is often prescribed for diabetics. You can consume it in sabzi or in juice.
  5. Cauliflower:
    Cauliflower is gaining popularity as a whole grain substitute and is also consider one of the most readily available weight loss foods you can include in your diet.
    Gobi is also rich in fiber, contains a good amount of protein and is rich in energy so it becomes a good food to keep you full and help you lose weight.
  6. Nuts:
    Nuts are a powerful source of nutrients, even though they are considered a fatty food.
    They can improve metabolic rate and even promote weight loss when consumed at the right rate.
  7. Chia seeds:
    Chia seeds are a rich source of fiber and omega-3s. But what makes it one of the best foods for weight loss? These tiny seeds contain 11 g of fiber per ounce (1 ounce = 28 grams). This high fiber content makes chia seeds very absorbable. Chia seeds can absorb up to 12 times their weight in water, expand in your stomach, fill you up and keep you from getting drunk.
  8. Bean:
    Rajma, chawli and other legumes are high in protein and fiber, two factors that increase satiety.
    When properly cooked and eaten, they are good weight loss foods
  9. Eggs:
    Eggs are nutritious, healthy and help you get most of the nutrients you need if you’re on a calorie-restricted diet, making it one of the best foods to eat. The most economical product for weight loss.
    Rich in protein and fat, they also keep you full and increase satiety.
  10. Bread:
    We know that paneer is cheese, but it is actually a good food for weight loss! Since it’s mostly protein and low in fat, it keeps you full for a long time. It is also rich in calcium, which is said to helps burn fat.
    Prepare some coarse planks sprinkled with black salt for a snack.
  11. Cinnamon:
    Cinnamon is a warming spice and one of the most powerful weight loss foods in your spice cabinet. It keeps blood sugar levels under control and controls insulin spikes after eating.
    Enjoy it with tea or add it to your meals and sabzis.
  12. Turmeric:
    Haldi is a basic cooking ingredient and a healthy food for weight loss. The curcumin in turmeric keeps fatty tissues to a minimum in the body.
  13. Garlic:
    Garlic not only adds flavor to dishes, but also helps with weight loss and fights disease! Garlic is great for weight loss as it is an appetite control agent.
    It also protects against cardiovascular problems, diabetes, blood pressure and respiratory problems.
  14. Apple cider vinegar:
    Today, apple cider vinegar is becoming very popular in the form of chewing gum and supplements.
    Taking a single dose of apple cider vinegar has been shown to increase feelings of fullness and reduce blood sugar spikes after meals.
  15. Moong Dal:

This food tops our list of healthy foods for weight loss. It is rich in fiber, potassium, manganese, calcium, iron, folate and several other vitamins. Including nutrient-rich moong dal in your lunch or dinner menu helps you feel full. It is also mild on the stomach and easy to digest. Moong dal is one of the best weight loss foods that you can easily include in your daily diet.

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