A Healthy You

Smart foods to shed extra weight

Obesity is fast becoming a major health concern for a large section of Indians.  An inactive lifestyle and unhealthy diet are to blame for the rising cases of obesity in India, according to some studies. One should be careful in selecting foods to avoid extra weight gain.

Here’s a list of smart foods that will help you shed extra weight:

1. Whole Eggs

Whole eggs are one of the best food items for those who are looking to lose weight. The eggs are high in protein and fat but they are very satiating. According to a study, eating eggs for breakfast, instead of bagels, increases feelings of fullness (satiety) and reduces appetite for the next 36 hours.

2. Leafy Greens

Leafy greens (kale, spinach, collards, swiss chards etc.) are perfect for a weight loss diet as they are low in calories and carbohydrates and loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories.

3. Salmon fish

Fatty fish like salmon is incredibly healthy and very satisfying, keeping you full for many hours with relatively few calories. Salmon is loaded with high-quality protein, healthy fats and various important nutrients.

4. Cruciferous Vegetables

Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts etc.) are high in fibre and tend to be incredibly filling. A combination of protein, fiber and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you are aiming to lose weight.

5. Boiled Potatoes

Boiled potatoes have several properties that make them a perfect food option for weight loss and optimal health. However, they have several properties that make them a perfect food — both for weight loss and optimal health. Boiled potatoes contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

6. Tuna fish

Tuna fish is another low-calorie, high-protein food. It is popular among bodybuilders and fitness models who’re on a cut, as it's a great way to increase protein intake while keeping total calories and fat low.

7. Soups

Meals and diets with low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.  But you can also just add water to your food, making a soup. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

8. Cottage Cheese

Cottage cheese is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake. It’s also very satiating, making you feel full with a relatively low number of calories.

9. Apple Cider Vinegar

Several studies suggest that Apple cider vinegar can be useful for weight loss. Taking vinegar can increase feelings of fullness and make people eat less for the rest of the day.

10. Chili Pepper

Chili peppers are useful for weight loss as they contain capsaicin, a substance which has been shown to reduce appetite and increase fat burning in some studies.


Editorial Team

Editor-in-Chief: Sudhir Sood

Copy Editor: U. Padma Latha

Editorial Board:

  • S.C. Garg
  • O. P. Ajmera
  • Rakesh Mahajan
  • Sanjay Sharma
  • Mohit Maheshwari
  • Jyoti Gupta




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