BEST DIET FOODS FOR WEIGHT LOSS RESULT IN JUST 30 DAYS
If you’re
trying to lose weight, you may be tempted to cut calories , but eating too
little can put your health at risk. In fact, research shows a diet of less
than 1,000 calories a day generally fails to provide the balanced nutrition
your body needs, and it can lead to vitamin and mineral deficiencies associated
with serious health issues.
What’s more,
eating far fewer calories than you need causes your body to break down its own
muscle and organ tissues for fuel. And the less lean tissue mass you have, the
slower your metabolic rate, which is not ideal for weight loss .
So instead of
restricting your caloric intake, focus on feeding your body healthier
foods—it’s a more effective weight loss strategy
FOOD LIST
THAT YOU HAVE TO CONSUME
1.1. Leafy Greens: Spinach, kale, and
Swiss chard are low in calories and high in fiber, vitamins, and minerals.
22.Cruciferous vegetables: Broccoli,
cauliflower, and brussels sprouts are nutrients dense and help promote satiety
.
33.Lean proteins: Chicken breast, turkey
and lean cuts of beef provide protein which is essential for muscle maintenance
and can help with satiety.( Non veg)
44.Fish and seafood : Salmon, trout and
shrimp are high in protein and healthy fats like omega-3 fatty acids.
55.Legumes : Lentils, beans and
chickpeas are high in protein and fiber , macking them very filling.
66.Whole grains : Quinoa, brown rice and
oats are excellent sources of fiber and nutriens .
77.Berries: Strawberries, blueberries
and raspberries are low in calories and high in antioxidants and fiber.
88.Nuts and Seeds: Almonds, chia seeds
and flaxseeds provide healthy fats, fiber and protein .
99.Fruits : Apples, orange and berries are in low calories and high fiber which is help you to keep you fill.
10.Vegetables : Bell peppers, cucumbers and carrots are low in calories and rich in vitamin and minrals .
11. Greek Yogurt: High in protein and probiotics which is can aid in digestion.
12.Avocados: despite being high in fat, they contain heathy monounsaturated fats and are very filling.
13.Egg: high level of protein .
14.Chili peppers : contain capsaicin which is may boost metabolism and fat burning .
15.Green tea: Rich in antioxidants and may increase fat burning and boosts metabolism .
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The Role Food Plays in Weight Loss
Weight
control is primarily a hormonal response to certain foods, says Matthew
Olesiak, M.D., chief medical director of health technology company SANESolution
based in Bellevue, Washington. “Hormones send signals to the brain that
influence our cravings, hunger and body weight,” he says. Here’s how certain
foods affect your hunger hormones:
Protien fills
you up quickly and keeps you full for a long time. It also decreases post-meal
secretions of the hunger hormone ghrelin, thus reducing feelings of hunger,
says Dr. Olesiak.
“Protein
also takes more energy to digest and increases lean muscle mass, both of which
help boost metabolism,” he says.
Dietary
fiber slows digestion and ensures a gradual rise in blood glucose levels,
which triggers a slower release of the fat-storage hormone insulin, explains
Dr. Olesiak.
“As fiber
moves through the digestive system, various satiety hormones (like ghrelin) are
released, sending signals to the brain to reduce hunger and regulate food
intake,” he says.
That means
you’ll stay fuller longer, which can help prevent overeating and reduce your
overall caloric intake, says Kara Landau, a registered dietitian, gut health
expert and founder of snack brand Uplift Food in Brooklyn, New York.
DIET PLAN FOR WEIGHT LOSS
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DAY 1.
Breakfast: Quinoa
porridge with almond milk , topped with pomegranate seeds and a drizzle of honey.
Snack: A handful
of edamame .
Lunch : Thai-
inspired chicken lettuce wraps with shredded carrots, cucumber and a light
peanuts sauce.
Snack :
Roasted chickpeas.
Dinner :
baked cod with a mango salsa and a side of cauliflower rice.
DAY 2.
Breakfast:
Chia pudding made with coconut milk , topped with fresh berries and a sprinkle
of coconut flakes .
Snack
:Sliced kiwi.
Lunch : Mediterraneans
bowl with falafel , hummus, tabbouleh and mixed greens.
Snack : Apple
slices with almonds butter.
Dinner :
Grilled shrimp skewers with pineapple and bell peppers , served with a side of
quinoa .
DAY 3.
Breakfast :
Avocado toast on whole grain bread with a sprinkle of hemp seeds and a poached
egg.
Snack :
Sliced jicama with lime and chili powder.
Lunch : Buddha
bowl with brown rice and roasted sweet potatoes , black beans , avocado and
tahini dressing.
Greek yogurts
with a teaspoon of flaxseed.
Dinner :
Moroccan-spiced chickpea stew with a side of whole- wheat couscous .
DAY 4.
Breakfast :
Smoothie with kale , pineapple , coconut water and a scoop of protein .
Snack :
Carrots sticks with tzatziki.
Lunch :Nori
rolls with smoked salmon, avocado, cucumber and brown rice.
Snack : a
small handful of pistachios.
Dinner :
Herb-crusted tofu with roasted brussels sprouts and a side of wild rice.
DAY 5.
Breakfast :
Overnight oats with almonds milk , chia seeds , grated apple and cinnamon.
Snack :A
small grapefruit .
Lunch :Spinach
and mushrooms stuffed portobello with a side salad.
Snack :Seaweed
snacks.
Dinner:
grilled turkey burger on a whole grain bun with avocado, tomato,and a side of sweet
potato fries.
DAY 6.
Breakfast :Cottage
cheese with sliced peaches and a sprinkle of sunflower seeds.
Snack :Fresh
papaya slices .
Lunch :Spaghetti
squash with a tomato basil sauce and learn ground turkey.
Snack :A
small handful od mixed nuts.
Dinner:
SEARED scallops with a lemon garlic sauce , served with steamed asparagus and a
side of quinoa .
DAY 7.
Breakfast :
Smoothie bowl with blended acai , spinach and frozen mango , topped with
granola and chia seeds.
Snack :Slices
bell peppers with guacamole .
Lunch :Lentil
and vegetable stuffed bell peppers with a side of mixed greens .
Snack :
Fresh berries .
Dinner:
Grilled swordfish with a citrus salsa , served with a side of roasted carrots
and farro .
( WORKOUT IS MUST)
DO NOT FORGET TO FOLLOW AND COMMENT
