diet food for weight loss

How To Prepare Healthy Lunches For Weight Loss

Points to Remember
Lunch Options
Tips
Conclusion

If you are trying to slim down, this article on healthy lunches for weight loss and lunch ideas to lose weight is just for you. The idea of having a healthy lunch without compromising on taste may sound unbelievable. However, it is quite feasible to eat tasty, healthy lunches and still shed those kilos off your body. 

Lunch is the second and an important meal of the day. It should be something we can look forward to. The reason we emphasize it should be filling, healthy, balanced, and nutritious is that it gives your body all it needs to function optimally. In addition, it stops you from craving snacks at odd hours. Excessive snacking causes weight gain, so we must avoid it. 

Another thing you must keep in mind is the calorie count; a complex, much-talked-about subject worldwide. We all know that the more calories we consume, the more weight we put on. But cutting down too much on calories may not give dramatic results in terms of weight loss. It may actually cause harm. Losing weight depends on a lot of other factors, such as sleep, hormones, daily activities, exercise, body size, etc. Reducing the calorie count too much may, instead, throw your body into starvation mode with dangerous symptoms like slow metabolism, malabsorption, and decreased muscle mass.

According to the American College of Sports Medicine, your calorie count should never fall below 1200 calories per day for women and 1800 calories per day for men, to avoid nutrient deficiency, or nausea/dizziness/fatigue like symptoms. So, instead of fussing over calorie count in every dish, focus on healthy lunches that suit your weight loss requirements.   

Lunch Ideas for Weight Loss: Points to Note

Here are some of the things you should remember before you decide to adopt our ideas on healthy lunches for weight loss:

  1. The calorie count: Most of these healthy lunch recipes for weight loss have just about 1200 calories in all. 
  2. Nutritious and tasty: Great to taste, colourful, balanced, and nutritious, these low carb lunch ideas for weight loss are tasty, colourful, and ravishing; quite unlike those meals we generally associate with weight loss; bland, devoid of colour, and great flavour. They will have most of the nutrients you need to be healthy, e.g. vitamins, minerals, proteins, etc.  
  3. Make lunchtime an exciting affair: While trying out these healthy lunch recipes for weight loss, you would find yourself on a culinary journey; a ride filled with lots of new discoveries. 
  4. Lesser cooking time: For those of us averse to cooking or who are leading busy lives, these healthy lunch options for weight loss would be a big blessing indeed. Making healthy lunches doesn’t have to be a painful affair, does it? 
  5. Easily available ingredients: These lunch options for weight loss would require ingredients you can source easily at your local stores.

Best Lunch Options for Weight Loss

Let us now dive into the healthy lunch recipes for weight loss. They are all hinged on one basic fact – the lunch should be balanced, filling, nutritious, and low in calorie count.

1. Spinach and Washed Moong Dal Soup

Spinach and washed moong dal soup is ideal for weight loss, apart from being super healthy and tasty. During winters, it fills you with so much warmth and happiness. It is rich in proteins, minerals, and vitamins and is low in carbs. Also, it is vegan and easy to make. Cooking time is just about 15 minutes. 

If you add some tomatoes and black pepper powder to the soup while preparing it in the pressure cooker, the soup will become tastier. You may also add 2-3 drops of desi ghee to it. Desi ghee is a far healthier option than salted butter. 

2. Veggies and Moong Dal Sprouts Sandwiches

Keep the sprouts ready. It will save you time and you will need only 10-15 minutes to make these sandwiches. For the sandwiches, try to use whole wheat flour bread. This is healthier than white bread. If you wish, you may substitute bread with chapatis. All you have to do is mix the veggies (onions, tomatoes, capsicum, green coriander leaves, etc.), sprouts, salt, and spices according to taste. 

Put two tablespoonfuls of this mixture on a piece of bread. Place another piece of bread on top of this and put this sandwich in a toaster or on a non-stick pan. Switch on the toaster/gas and switch it off once the sandwich is light brown on both sides. Simple, isn’t it?

3. Cauliflower Rice

This dish is now gaining popularity all over the globe. It is one of the most fantastic lunch options for weight loss; it is low in carbs and calories, contains nearly all the vitamins and minerals that you need, rich in fibre, and prevents various illnesses such as constipation, IBD (inflammatory bowel disease). Instead of cooking rice, all you need to do is grate some cauliflower and heat it slightly on a pan to dry out the water. Mix it with the other veggies you want to eat. 

Additional Tips that Help

Here are some extra tips that can come in handy:

1. Reduce the Usual Number of Chapatis 

If you take chapatis during lunch, try reducing the number by one. You will still feel satiated and you won’t want to eat more. This is a good way of cutting down on carbs. Lots of people have tried it and have confirmed that it works. Those who take only one roti may try this method of weight loss by having half a roti only.

2. Reduce Your Normal Intake of Rice by One-Third

Similar to the previous point, try cutting down on the quantity of rice you eat regularly by one-third. Your hunger will easily subside with the reduced amount and by doing this, you could cut down on the carbohydrates you consume regularly. Your weighing machine might give you a pleasant surprise when you step on it after following this routine.

Conclusion

We hope you found the healthy lunch recipes for weight loss we have shared above useful and interesting. Try them out at home and share your experiences with us. We would love to know about them. It would help us create more recipes and make losing weight a smooth ride for you. 

Want to Know Which Bread is Good for Weight Loss?

Why is Bread Good for Weight Loss
Choosing the Best Bread for Weight Loss
The Bottom Line

Multigrain bread is generally regarded as the best type of bread for a healthy and low-calorie diet. But it is not the only type of bread that can be instrumental to your weight loss diet. There are several others that can be a part of your fitness journey and each of them are labelled as a good bread for weight loss. Now since there are vast options in breads, you may often be confused as to which bread is good for weight loss. To make it easier for you, we have listed down the best and healthiest types of bread to populate your weight loss diet with. However, let’s first understand how bread helps us in the weight loss journey.

Why is Bread Good for Weight Loss?

People usually mistake all kinds of breads to be the worst food item that can be added to the weight loss diet. However, it is the white bread that you should avoid in your weight loss journey. The carbohydrates contained in white bread are broken down into sugars inside your body, which causes weight gain.

Whereas, multigrain bread, and more specifically, multigrain brown bread, contains a healthy dose of dietary fibre and essential proteins, which keep you feeling full for a longer period of time. This is one of the main reasons why most people consider brown bread good for weight loss.

Choosing the Best Bread for Weight Loss 

Let’s take a look at the 5 healthiest types of whole wheat bread for weight loss.

1. Ezekiel Multigrain Bread

This type of whole-grain wheat bread is good for weight loss because it contains sprouted whole grains of either wheat, barley, rye, or any other legume and is known to have a higher nutrient density. For example, Pita bread (a typical Arabic flatbread) that is made from sprouted whole wheat flour has thrice the amount of Vitamin B9 than regular pita bread. Vitamin B9 (or Folate) is an essential nutrient that helps to reduce the accumulation of fat in the body and improves your Body Mass Index (MBI).

Moreover, recent research has revealed that sprouted wheat bread for weight loss has become so popular because it contains a healthy dose of antioxidants as well. Antioxidants help to stimulate the breakdown of fat in the body, which in turn leads to weight loss. Besides, sprouted whole-grain bread (or Ezekiel bread) is also rich in dietary fibre and protein, which are essential in your weight loss journey. Add this bread to your diet if you need to stop worrying too much over the thought, “which bread is good for weight loss?”.

2. Sourdough Bread

This type of brown bread is good for weight loss because it is easier to digest. Since sourdough bread is made by natural fermentation without the use of commercial yeast, it develops a healthy dose of prebiotics and probiotics. These are the substances that aid the digestive process. 

Sourdough bread is also known to have a low Glycaemic Index, which means it does not increase your blood sugar levels. This is also another reason why it is considered as a bread good for weight loss. While sourdough bread can be made with both whole (brown) as well as refined (white) wheat flour, it is the former that is considered one of the best bread for weight loss due to its high iron and fibre content.

3. 100% Whole Wheat Bread

Although 100% whole wheat bread contains all the parts of the wheat flour grain like the bran, germ, and endosperm, it is considered healthier than white bread for weight loss. These components of whole wheat bread contain a sufficient dose of proteins, fats, vitamins, and minerals and some might even assume that this can be counterproductive for weight loss.

However, studies have proven that people consuming 100% whole wheat bread for weight loss have experienced better results than those who have been consuming regular white bread. This means, switching your white bread for brown bread can make your sandwiches lighter as well as healthier.

4. Oat Bread

Oat bread too is one of the healthiest forms of whole wheat brown bread for weight loss. This type of bread contains essential micronutrients like Magnesium, Vitamin B1 (Thiamine), Iron and Zinc, which are proven to be beneficial for weight loss. Oats contain an essential fibre known as Beta-Glucan, which has a multitude of health benefits including weight loss.

Beta-Glucan can promote the reduction of Cholesterol, which is in many cases one of the causes as well as consequences of obesity. Another reason oat bread is considered at par with multigrain bread is that it helps keep you full for a longer time, preventing untimely hunger pangs. So, when wondering which bread is good for weight loss, then this can be a great option.

5. Flaxseed Bread

Flaxseed bread is a type of whole wheat bread good for weight loss because it is both light and nutrient-dense. If you are especially trying to cut down calories for weight loss, then flaxseed bread can be an excellent option because it is extremely high in dietary fibre. It not only helps regularise bowel movements but also makes for a wholesome breakfast that keeps you feeling full right until the afternoon. 

One slice of flaxseed bread contains only 80 calories but at the same time has 5 grams of proteins and 4 grams of fibre. Moreover, flaxseed bread is made with a generous blend of 100% whole wheat, becoming one of the best multigrain breads.

The Bottom Line

Multigrain bread, like the ones described in this list, is usually readily available at your local grocery stores. However, knowing which bread is good for weight loss is not easy. You must be careful to check the Nutritional Facts Tabs (NFT) to see whether they are truly 100% multigrain and whole wheat. A multigrain bread that suits your taste buds can be used to prepare delectable meals that help fulfill your daily nutritional requirement while supporting your weight loss goals.

Establishing Facts About Superfoods: The Diet Food For Weight Loss

What Makes A Superfood
Types Of Superfoods 
How To Incorporate Diet Food For Weight Loss 
Conclusion

Weight is an issue that a lot of people often struggle with. Obesity is now the root factor of several conditions such as high blood pressure, increased levels of cholesterol, and potential heart disease. This has made a lot of people around the world more self-conscious about the food that they consume. This is why they have turned towards consuming diet food for weight loss instead. 

Diet food for weight loss such as superfoods are one of the easiest ways to improve your overall quality of nutrition. While these superfoods for weight loss have no standard definition as such, they are very dense in nutrition and are a key component of several diet plans. 

What Makes A Superfood?

In order to be classified as superfoods, these healthy foods to lose weight  contain the following essential nutrients and food groups: 

  • Vitamins: Fat-soluble vitamins such as Vitamin A, Vitamin D, as well as water-soluble vitamins such as the B class of vitamins, vitamin C are one of the primary components of any given diet food for weight loss.
  • Minerals: Essential minerals such as calcium, zinc, and selenium are required to be present in the diet food for weight loss to ensure the proper functioning of the body.
  • Antioxidants:  Antioxidants are the part of our nutrition that is concerned with repairing damaged blood cells, boosting manpower, and trying to eliminate the presence of free radicals. 
  • Fibre: FIber is one of the most essential parts of the diet food for weight loss. It is found in combination with the carbohydrates that we consume. Most of the fibre present in these superfoods for weight loss is useful for improving digestion and promoting the growth of healthy micro bacteria.
  • Healthy fats: Consuming a healthy source of fats in combination with these healthy foods to lose weight is an essential step towards maintaining our nutrition.

​​Types Of Superfoods 

Given below are some of the healthy foods to lose weight that you need to consume as a part of your daily diet:

Fruits

Fruits are usually one of the topmost superfoods for weight loss since they are a powerhouse of nutrients and rich in vitamins as well as trace minerals. While fruits such as oranges and tomatoes are rich in vitamin c, folates, potassium, and fibre, berries such as blueberries are rich in vitamin k. 

Vegetables

Next on the list of foods that help lose weight includes dark leafy vegetables such as spinach, and kale. These foods are also rich in nutrients such as Vitamin A, VItamin C, Vitamin E, and Vitamin K. Apart from minerals like calcium, iron and potassium. Sweet potato is one of the most nutritious since it also contains dietary fibre along with potassium. 

Fish

Fish are one of the most effective foods that help lose weight since they contain an essential nutrient called omega-3 fatty acids. Commonly found in sources like trout and herrings, these nutrients are useful for promoting a healthy circulation of blood and reducing the risk of developing heart disease.  

Whole grains

You can also swap out your plain white rice for natural whole grains such as brown rice, whole oatmeal and quinoa. These foods that help lose weight are a rich source of essential nutrients such as Vitamin B, manganese, chromium, folates, and iron. 

Nuts and seeds

Common forms of nuts and seeds such as walnuts and sunflower seeds are good foods for weight loss. These sources contain essential nutrients like dietary fibre and magnesium which is also useful for improving gut health and preventing conditions like constipation, 

Milk and yogurt

While it may not seem like it, dairy products such as milk and yogurt are actually good foods for weight loss. Milk is a rich source of nutrients like calcium and vitamin D, while yogurt possesses natural properties that help with the reduction of appetite. 

How To Incorporate Diet Food For Weight Loss 

Given below are some of the few ways that you can include good foods for weight loss in your daily diet: 

  • Improve your snacking habits by munching foods to lose weight such as fruits and boiled vegetables instead of processed and manufactured junk food that can make you feel guilty later on. 
  • Try to make your own form of dessert by including foods to lose weight as a primary component in the recipes. For example, instead of going for something unhealthy like ice cream, you can blend up some frozen bananas and yogurt to get a perfectly fine instant banana smoothie. You can also try experimenting with complex ideas such as yogurt, flaxseeds, and some chopped up fruit diet for weight loss.
  • You can also swap out your constant consumption of processed red meat with healthier and more sustainable foods to lose weight. Canned beans are one of your best bets since they are a rich source of nutrition and are useful for preventing complications such as failed digestion.
  • One of the best diets to follow while trying to lose weight is the Mediterranean diet. Try to incorporate any of the recipes that you can from these cuisines. Not only are they delicious to eat but also rich in nutrients and good for the gut.
  • In case you feel like the diet food for weight loss that you are consuming does not give you the required amount of nutrients for the day, you can also include nutritional supplements such as multivitamins to meet the recommended daily allowance of minerals and vitamins for the day. 

Conclusion

While consuming a diet that is rich in superfoods for weight loss does not have any significant drawbacks, consuming an excessive amount of vitamin supplements can certainly result in a lot of unwanted complications. Make sure that most of the nutrition that you consume is based on natural whole foods. Always consult with your medical health practitioner before supplementing your diet with any nutritional supplements such as multivitamins.