Although no food can single-handedly burn off adipose, there are certain foods that definitely help in minimizing the body’s calorie intake and absorption. These natural foods aid weight loss or weight management and make for a wiser choice over weight-loss pills, liquid diets and fat-reduction procedures. However, natural weight loss foods are in no way a substitute for exercise and healthy lifestyle habits. They will only help you achieve your weight-loss goals faster and with more ease.
Wheat/Oat Bran: Although whole-wheat products are fast gaining popularity in today’s health savvy society, many of us still prefer soft, white bread instead of the wholesome version which is a bit coarse in texture. Bran is an important source of dietary fiber, especially for people who consume a meat based diet that lacks in sufficient amount of fruits and vegetables. It can actually be an answer to a dieter’s prayers because it adds weight to the food (minus the calories) and helps one stay fuller for longer. It also comes as a blessing for those who suffer from irregular bowel movements as it primarily contains roughage which also cleanses up the system. Although it is not very palatable in its pure form, it can be used to “fortify” meals in many different ways:
- Add a portion of it to your regular flour (1:4) while making breads at home.
- A spoonful can be added to your regular bowl of cereal or yogurt.
- Stir in a spoonful into gravy based preparations.
- It can also be used in homemade “digestive” biscuits.
Wheat bran is also contains some essential nutrients like Vitamin A, D, B- Complex and Calcium. Take care not to over-consume as it can cause clogging of the intestines if not supplemented with enough water.
Whole Grains: Wholesome foods like brown rice, whole legumes, whole-wheat flour and barley are far better that refined flour and polished rice. Apart from being packed with nutrition, these foods stabilize blood sugar levels and minimize carb-cravings.
Boiled Egg Whites: Boiled egg whites are made up of coagulated protein called Albumin. Since proteins are relatively difficult to digest, the calories spent in the digestive process exceed the calorie content of egg whites. The same is not applicable to the yolks as they contain high amounts of cholesterol.
Fresh Veggies: Fresh vegetables like cabbages, beans, cauliflower, carrots, sprouts and carrots are rich in soluble and insoluble fiber. The soluble fiber binds itself to the cholesterol molecules in the digestive tract and minimizes their absorption by the body. Insoluble fibers on the other hand, absorb water and “swell up”, thus filling up the stomach and softening the stools. Regularized bowel movements help eliminate excess salts and toxins from the body and prevent bloating due to flatulence or water retention. Some vegetables and fruits may contain “negative calories” (i.e, they produce enzymes that negate their own calories as well as calories from other foods). Negative calorie foods should ideally be a dieter’s best friend. These include zucchini, cucumbers, papaya, cabbage, lettuce, French beans, pineapple, berries, melons, garlic etc. You may find a comprehensive list of negative calorie foods here.
- Consume fruits and veggies with the skins as much as possible. The skins contain high concentrations of vitamins and mineral nutrients along with the roughage.
- Choose whole fruits and vegetables over juices and pulps as most of the fiber content is lost in the latter. Whole foods are more satisfying and make for a great choice when you feel like snacking between meals.