How your plate can help in shaping your weight: a guide to healthy eating for weight loss
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One of the biggest challenges that all of us as human beings face as part of managing a healthy lifestyle is losing weight. However, it is not shaping your weight that matters, what matters more is managing the weight that is already on a consistent basis, which is the most difficult part.
Even if one does manage to lose weight through fad diets or rigorous exercises at the gym, the moment the individual gets off the diet, the weight that is already lost keeps adding back. This is more so in the case of women, as their bodies tend to suffer from more hormonal fluctuations than men.
When it comes to shaping your weight effectively, one of the most important components is incorporating a well-balanced and nutritious diet that should be flexible to cope up with the changes in lifestyle over time.
Here are some of the best natural foods that can aid in shaping your weight, that can form a part of dietary habits without having to choose fad diet plans and starving the body:
fruits and vegetables: the perfect choices for shaping your weight
Nature has provided these choices that are the most flexible and can be modified for any lifestyle. Fruits as a choice of healthy options, contain very low calories, yet are loaded with nutrients like natural fiber, that make it an excellent choice for managing hunger levels, particularly when there are energy crashes in the body.
Choosing fruits as an ingredient of a healthy meal, whether it is breakfast, lunch, dinner or even a quick snack makes a difference to an otherwise unhealthy lifestyle. Health professionals recommend that one should also add seasonal fruits to the menu as they tend to contain the nutritional elements that the body is deprived of during seasonal fluctuations, particularly summer, where the body tends to lose a lot of water content compared to winters.
whole grains
Natural whole grain foods, are more nutritious, compared to their counterparts which are processed. Whole grain foods like brown rice, quinoa, whole wheat bread, oats, that are raw contain nutrients that include fiber and other macronutrients that can help manage overall calorie intake in a more efficient manner than their processed counterparts.
Processing any food, whole grain foods, depletes the level of original nutrients that are present in the foods, due to the introduction of artificial chemicals and other ingredients that contain a high level of sodium and sugar, which are difficult for the body to digest and are primary responsible for adding weight to the body.
lean proteins: building your body's blocks for shaping your weight right
Proteins are referred to as the building blocks of the body, for the muscles and the bones. If the building blocks itself are weak, the body tends to suffer from malnutrition and starts developing conditions such as Kwashiorkor, a type of disease that is caused by a severe dietary protein deficiency in the body.
Proteins also come in different forms and for an overall healthy diet, choosing lean protein sources like chicken, turkey, fish, etc as part of daily dietary habits are beneficial for a healthy lifestyle. Though animal-based proteins are of a superior quality, those choosing vegetarian diets, have plant-based choices like tofu, and legumes to add to their palate. Protein helps manage metabolism levels in the body, at the same time providing the body’s short term energy needs, in case there is a sudden energy crash in the body.
healthy fats for shaping your weight effectively
Healthy fats are another component of a healthy lifestyle that help manage the cholesterol levels in the body and iron out the blood sugar spikes that are caused due to an excessive consumption of carbs in the body.
Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil in moderation, helps balance the nutritional aspects of a healthy diet plan. Healthy fats as snacking options can help manage hunger levels effectively and promote overall health by balancing out the nutrients that are missing from the consumption of proteins and carbs.
low fat dairy
Calcium, along with protein is another building block in the body. The bones in the body are made up of calcium and the body requires adequate levels of calcium to service the bones and the muscles in an effective manner.
Low-fat or fat-free dairy products like milk, yogurt, and cheese are well known sources of nutrition in the body for their high calcium and protein content. Therefore, adding these sources as part of a daily diet helps manage weight levels in a more effective and efficient manner.
water
Water has often been neglected as a source for shaping your weight loss. The human body consists of 70% water, and it is one of the most important sources, not in the form of nutrition, but for the managing the body’s processes such as digestion and purifying the blood.
Managing adequate levels in the body is as important as a healthy and balanced diet for managing the weight levels in the body. Excessive loss of water levels in the body causes dehydration, which can lead to excessive weight loss.
Lack of water in the body also impacts the digestive process in the body. Water also helps in better calorie management, boost metabolism, and flush out toxins by loosening the stools in the body and helping with kidney health management.
processed foods and sugars distort your plate
When natural ingredients are processed to increase their shelf life, most foods contain artificial sugars and synthetic ingredients that are one of the factors that contribute to weight gain and to the development of chronic diseases in the body, including certain types of cancers.
All types of foods, whether natural or processed foods, contain calories, though the quality of calories matter. Processed foods, due to the ingredients that are present, contain empty calories, that are the primary cause of weight gain in the body. Therefore, cutting out processed foods from the diet helps with better caloric management and effective weight management in the long term.
conclusion
For a healthy lifestyle, managing good eating habits is an important requirement. Rather than following short term solution, developing healthy eating habits helps manage weight loss effectively, keeping both the body and mind in a healthy state, keeping the body free from diseases.
Managing consistency levels as far as healthy habits is an important aspect of a healthy lifestyle. Practising healthy eating habits, therefore should be a lifelong habit for keeping the body in shape both mentally and physically.
For a well-rounded meal plan focusing on better weight management, the following sample recipes work for both vegetarian and non-vegetarian options for breakfast, lunch, and dinner:
healthy ideas for shaping the vegetarian's plate
healthy breakfast ideas
Avocado Toast with Poached Eggs
Whole grain bread, ripe avocado, eggs, salt, pepper.
The bread can be plain or toasted, whereas the eggs can be boiled, poached, fried, etc.
healthy lunch ideas
Quinoa Salad with Roasted Vegetables
Quinoa, mixed green vegetables (like bell peppers, zucchini, cherry tomatoes), olive oil, lemon juice, herbs for seasoning.
Cook the quinoa, roast vegetables, mix with quinoa, drizzle with olive oil, lemon juice, and herbs for flavour.
healthy dinner ideas to shape your plate
Lentils and Vegetable Stir-Fry:
Lentils, mixed vegetables (like bell peppers, broccoli, carrots, cabbage, iced lettuce, etc, with soy sauce, garlic, ginger.
Stir-fry vegetables and lentils with soy sauce, garlic, and ginger for a nutritious and flavourful dinner. Dinner, being the last meal of the day, should preferably be light on the stomach, at the same time nutritious in nature.
healthy ideas for shaping the non vegetarian's plate
healthy breakfast ideas
Greek Yogurt Parfait with Berries and Almonds
Greek yogurt, mixed berries, almonds, honey.
Layer the Greek yogurt, berries, and almonds in a glass or bowl, beat the same with an eggbeater to whip up a smoothie bowl of a healthy and nutritious breakfast. Drizzle with honey for sweetness.
lunch and snacking options to shape your plate when hunger strikes
Grilled chicken breast, whole wheat wrap, lettuce, tomatoes, cucumbers, hummus.
Fill the whole wheat wrap with grilled chicken, veggies, and hummus. Roll it up and enjoy as a delicious and filling lunch or a healthy snacking option as and when hunger strikes.
dinner ideas to shape your plate and your stomach
Baked Salmon with Quinoa and Steamed Broccoli:
Salmon fillet, quinoa, broccoli, lemon, olive oil, herbs.
Clean the fish, and bake it with lemon and herbs, serve with cooked quinoa and steamed broccoli for a protein-packed and wholesome dinner, that is not only nutritious, at the same time light on the stomach to digest at night.
These sample recipes can be adjusted based on personal preferences and dietary restrictions. Feel free to modify ingredients and seasonings to suit your taste while keeping the focus on balanced nutrition and shaping your weight.
