What are the 5 mandatory foods to include in a weight loss diet?

Weight loss: These are the nutrients you need to lose weight

Before knowing which nutrients you need for a healthy weight, you must know that your exercise routine must be on point. Both cardio and weight training exercises are required for losing weight. While the former is required for burning calories, improving stamina, fat loss and inch loss, the latter can help in building muscles and improving your strength.

Also read: Ways To Prevent Nutritional Deficiency On A Weight Loss Diet

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1. Protein

The one nutrient that holds utmost importance for weight loss is protein. It is a macronutrient, which is also referred to as the building block of the human body. Lifestyle coach Luke Coutinho says, "To increase your protein intake naturally, you should include protein in each meal." Green peas, lentils, legumes, nuts, seeds, chicken, milk, cottage cheese and eggs are examples of protein-rich foods that can help you lose weight quickly. Proteins help in building muscle mass. They also help you keep full for longer and reduce appetite, thus reducing overall calorie intake.

Protein-rich foods

Green peas,

Lentils

Legumes

Nuts

Seeds

Chicken and lean meat

Milk

Cottage cheese

Eggs

Protein is an essential nutrient in weight loss diet

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2. Fibre

Just like proteins, fibre performs the role of filling you up quickly, reducing appetite and intake of calories. Fibre-rich foods come with the added benefit of treating constipation. They help in forming the bulk of stools and smoothen bowel movement. Make sure you don't go overboard with the consumption of fibre as excessive intake can cause bloating and other issues with digestion.

Fibre-rich foods

Whole grains

Fresh fruits

Fresh vegetables

Salad greens

Peas

Potatoes

Beans

Also read: Morning Drinks For Weight Loss: Start Your Day With These 5 Healthy Drinks

3. Fats

Surprising but yes, fat is a macronutrient you need for healthy weight loss. Fats are important for the optimal functioning of the brain, heart and body cells. Fats are also needed for fat-soluble vitamins- A, D, E and K. Monounsaturated fats are the category of fats that can help you with weight loss. Following is a list of fats that you need for healthy weight loss. Include them in moderate amounts in your daily diet for healthy weight loss:

Olive oil

Ghee

Coconut oil

Avocado

Nut butter

Nuts

Fats are macronutrients needed for healthy functioning of the brain and assimilation of Vitamins A, D, E and K

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4. Carbohydrates (carbs)

Over the years, carbs have gained a bad reputation for causing weight gain. On the contrary, you do need carbs on a weight loss diet, in case you want to sustain that weight for a long period. Fibre-rich carbs - like the ones present in fruits, vegetables, legumes and pulses - are required to fill you up and satisfy your hunger. Going on a low-carb or zero-carb diet can increase cravings and make you irritable and more prone to mood swings. If you want quick weight loss for a short period, giving up on carbs may help. In the long run, you must include the following carbs in your diet, for weight loss and good health:

Whole fruits

Whole grains

High-fibre vegetables like sweet potato, artichoke, leafy greens, carrots, beetroots and broccoli

High fibre beans and legumes

The aforementioned weight loss diet plan needs to be coupled with weight loss exercises including both cardio and weight training. You should exercise for a minimum of 150 minutes a week to lose weight efficiently.

Exercises for weight loss

Cardio exercises

Running

Jogging

Cycling

Swimming

Aerobics

Zumba

Jumping jack

Burpees

Dancing

Also read: Strength Training: 6 Reasons Why It Is As Important As Cardio For Weight Loss, High Blood Pressure And Much More

Weight training exercises for weight loss

Planks

Push-ups

Pull-ups

Pilates

Deadlifts

Squats

Bench press

Lunges

Lifestyle changes for weight loss

1. Sleep well: Try to get 8 hours of sleep every night. Lack of sleep or sleeping less for even one night can put you in sleep debt and make you feel lethargic and low on energy the next day.

2. Take less stress: Being chronically stressed may be the reason behind your weight gain. Or if you are exercising and following a healthy diet, but still not losing weight - stress is to be blamed. Find out ways to cope with stress like meditation, yoga, etc.

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