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Do you find yourself heading towards the kitchen soon after a meal for snacking? If yes, chances are high you are not making the right choice of foods to binge. What can it lead to? The dreaded weight gain, ladies!
Your diet is one of the most important aspects of keeping good health. If you are conscious about gaining weight despite being able to nibble on some things here and there in between meals, there’s some good news! There are some foods which you’re allowed to overeat. Dietitian Shivani Kandwal, a nutritionist and diabetes educator, says the excess of everything is bad, but you can overindulge these few foods.
Most of the fruits are low in calories and they may be eaten in fairly large quantities if a person wants to. “Fruits are really important to consume daily. One or two servings of fruits a day are recommended because they provide us with vitamins and minerals. Adding 100-200 grams of fruits in a day is totally fine,” Ms Kandwal says. You can consume fruits in the form of smoothies or custard.
In particular, you can consume watermelon as much as you want. Watermelon is a water-rich fruit that aids in our digestion and helps burn calories as well. Also, it enhances the quality of your skin!
According to Ms Kandwal, vegetables in the form of salad is the best addition when you wish to lose weight. When consumed in the form of salad they don’t increase the weight, rather they have a lot of fiber in them which keeps your blood sugar and bowel movement in check and keeps you full so you don’t overeat on the other things.”
Cabbage, spinach, broccoli, and cauliflower are your allies in the fight against excess weight. They are rich in nutrients and very healthy.
High in protein and low in carbs, peanut butter is the ultimate food to help you lose weight without compromising on taste. Ms Kandwal also agrees that nuts butter like peanut butter is a good addition to your diet in general.
In fact, peanut butter not only helps control appetite but also suppresses blood sugar. A study published in The Journal of Nutrition, found that eating peanut products prior to eating a meal contributes to a feeling of fullness thus reducing consumption of food. This feeling of fullness results in more efficient weight loss.
The Department of Nutrition and Health, Federal University of Viçosa in Brazil, also found that those research volunteers who had about three tablespoons of peanut butter felt fuller for longer and had less desire to eat.
Loaded with a range of nutrients, pumpkin and sunflower seeds work wonders for your health. Ms Kandwal says, “These seeds can be consumed on a regular basis with morning or evening snacks or may be used as a topping on oatmeal or a smoothie”.
“They are ideal snacks because they fill your stomach for a longer duration. At the same time they are not very high in calories, and a good source of healthy fats and micronutrients so they can be taken every day,” she adds.
This might be a surprise for many as popcorns are usually considered bad for weight loss. In contrast to this, copper is a whole grain fruit and has fiber therefore you can consume it in more quantity and makes your stomach fuller easily. And if you still have doubts, listen to what Ms Kandwal says.
She says, “Popcorns are made with corn kernels so if you make it without butter, then they are a very good snack thanks to its low calories and high fiber content.” Additionally, popcorn can help to suppress appetite and enhance feelings of fullness more than many other popular snack foods.
Fox nuts or makhanas are loaded with several nutrients, which make it a perfect healthy snacking option, especially for weight loss. “They are very light, low in calories and at the same time a very good source of calcium,” says Ms Kandwal. They are even high on fiber, satiate hunger, curb appetite, have low Glycemic Index, and are also great for diabetics.
What’s more, they are gluten-free, rich in protein, iron, zinc, and magnesium as well. In fact ladies, makhanas are rich in antioxidants also which makes them even more beneficial for good skin health as well as fighting ageing.
There are several grains that are considered healthy today, and one of them is amaranth. Also called ‘rajgira’ and ‘ramdana’, this is considered to be a powerhouse of nutrients and vitamins. “Amarnath is gluten-free and low in calories. They’re a very good source of iron and calcium and can be consumed daily. You just need to roast and you are good to go,” says Ms Kandwal.
Make yummy rotis, pancakes, or use the grain to make a nourishing pulao.
She says, “when you juice the fruit, the fiber content is removed and the sugar content is high in that form, which means the fruit juice becomes high in calories, leading to weight gain.”
Because fried foods are high in calories and unhealthy fats, it’s best to avoid those foods when eating at home or out.
Pepsi, cola, and soda are also totally a no-no especially if your goal is weight loss because they are not even healthy and in fact, they are high in sugar. They also inhibit the absorption of iron and other nutrients, making it hard to lose weight.
Ms Kandwal says, “sugar has calories and nothing else.” So avoid consuming high sugar diets because they can lead to obesity, inflammation, and high triglycerides, blood sugar, and blood pressure levels–all risk factors for heart diseases.
Chocolates are sweet to taste but could be an enemy to your waist. But living off chocolates in life sounds almost impossible because that self-control is bound to break at some point or the other. Therefore, consume chocolate in moderation!
So ladies, avoid these foods and binge on those foods suggested by Ms Kandwal without worrying about weight gain!