It goes without saying that keeping yourself healthy and fit is quite mandatory for overall wellness. Obesity has become a major health issue across the globe. Apart from that, putting on a significant amount of weight is hazardous for health. Thus, along with exercise, eating habits play a key role in maintaining your weight. Here are some healthy meals for losing weight to make your weight loss journey tolerable and interesting.
Table of Contents
Healthy meals for losing weight
Check out some of the best foods to eat to lose weight in stomach:
No so boring salads
Having salads will make you see the benefits of losing weight.
Cucumber in a salad is a must as it is very a low-calorie vegetable. Lettuce is a great choice in a salad too. Iceberg lettuce is very rich in high fiber and low in calories.
Adding some amount of spinach can cut kilos of a human body. Moreover, taking sprouts in breakfast makes you feel fuller.
You can take kidney bean sprouts, mung bean sprouts, and more. Sprouts are low in calories, low in fat, high in protein, and loaded with fiber.
Avocado is beneficial in reducing belly fat as well. One Avocado is enough for a day.
Tomatoes are great for burning calories. It regulates the metabolism rate.
Fruit salad is a big candidate among healthy meals for losing weight. However, we recommend you to dedicate one meal entirely to fruits.
Let’s Talk Fruits and Cereals
Having fruits is an easy way to lose weight.
Apple is very rich in fiber, and watermelon is very low in calories with high water content.
Strawberry is a very nutritious fruit. It reduces fat from the body along with rich antioxidant and vitamin C that’s great for health.
Guava is also rich in vitamin C and antioxidants; it also works as a fat burner.
Fruits with high sugar like mango, cherry, banana, etc., are better avoided, though.
Berries have their second name as a fat cutter. For example, blueberries and blackberries attack belly fat, and you can see weight loss in a few days.
Then we have kiwi, rich in vitamin K & C; antioxidants and low calories make it a part of healthy meals for losing weight.
Dry fruits like almonds, walnut, and raisins are also beneficial for weight loss. You can eat some dry fruits as an evening or morning snack to kill your hunger pangs.
Cereals are an important part of our meal. Cereal like oats is rich in fiber. Cooking oats with vegetables are a very healthy and nutrition-rich food. But some cereals like rice contain very high calories and high carb.
A single bowl of rice can provide large amounts of calories. So, avoiding rice or taking a small amount is good for the loss of weight. In that case, you can eat roti or flatbread, which is made from wheat flour.
Healthy breakfast to start the day
In breakfast, a gram flour pancake is a great option as a healthy meal for losing weight. Gram flour is very high in protein, also, free of gluten. Adding vegetables in it makes it more nutritious, at the same time, tasty.
Eating two to three egg whites in breakfast has its own benefits. Egg white is a low-calorie, high protein food that directly works in the fat-burning process.
Flattened rice flakes is another low-calorie diet. Mixing some vegetables in it makes it healthier.
Oats idli is also good with sambar. Coconuts have vitamin A, D, E, and K, but it’s also a fat-rich fruit so, if you must have the coconut chutney take a tiny amount it.
Continue with a healthy lunch and dinner
In lunch, a healthy meal for losing weight should have fifty percent of carbohydrates and 25 percent of protein, and 25 percent of salad.
In carbohydrates, you can take rice or flatbread. Meat, fish, or protein-rich vegetables like green beans, green spinach, chickpeas, lime peas, broccoli, cauliflower, etc., are good too.
You can have fishes with omega-3, which are sardines, salmon, and tuna. You should eat chicken in meat, not any red meat like mutton or beef. Chicken doesn’t have fat like other meats.
Chicken meat is high in protein, and it also has calcium and phosphorus in it. Have chicken stew with vegetables regularly, and you can see weight loss in a few days. But you must never consume chicken cooked with much oil and spices.
Chicken with lemon and pepper is a healthy and tasty preparation that is low in calories.
Vegetable in less oil is also perfect for reducing fat. You can make many different kinds of curry with different vegetables. Eating dal in lunch as a protein source can cut some kilos from your body. You can take mung dal for the best result.
Taking vegetable soup or light chicken soup can help in reducing large amounts of fat from your body.
You can take sweet corn soup, cabbage soup, spinach egg drop soup, chicken clear soup, lentil soup, pea soup, garlic vegetable soup, carrot soup, veg clear soup, tomato soup, etc. You shouldn’t add butter or cream to it; as we all know, butter and cream are high in calories.
Green tea and water intake
Green tea has its own role in weight loss. It reduces harmful fat like abdominal fat. Taking green tea after a meal is good for digestion too. Having 2-3 cups of green tea is enough. Taking green tea on an empty stomach could be harmful as it may cause an upset stomach.
Now, let’s come to the inseparable part of a healthy meal for losing weight, water. Water is an essential part of our life. But a lesser-known fact is that it has great importance in putting off weight from our body.
Water is beneficial for burning fat. It is totally calorie-free. It also reduces appetite.
Drinking water has some rules, though. You shouldn’t drink water after eating something; it may dilute the digestive juices. You should drink water after at least 30 minutes after you finish a meal.
Two glasses of warm water in the early morning on an empty stomach can burn belly fat faster. You can add lemon juice to it; lemon juice aids in losing fat. It kick-starts our digestion system. Adding honey to lemon water is too beneficial for weight loss. At the same time, it becomes tasty and refreshing.
Boil jeera in water for 7-10 minutes a bowl, and drinking it in the morning is an easy way to lose weight. Jeera water in the morning raises the metabolism rate. It makes a healthy digestion system. It breaks down sugars, fats, and carbohydrates.
After drinking this warm water, you should take your breakfast after one hour. Drinking 3-4 liter water is enough for a healthy day.
Make your food chart
Making a food chart for yourself will help you maintain healthy meals for weight loss.
You can take lemon water or honey lemon water, or jeera water in the early morning on an empty stomach. You can have breakfast after an hour after drinking this flavored water. In breakfast, gram flour pancake is best.
How to make glam flour pancake
Now let’s see how we can make this tasty food item. Take one cup of gram flour and mix some chopped carrot, beans, onion, green chilies, and salt to taste with water. Add a little amount of ajwain and mixed it well.
Now heat a pan and add one teaspoon of refined oil and spread the mixer on the pan wait for three to four minutes and flip it and wait for two to three minutes, and it’s done. Place on a plate and have it.
How to make chicken stew
Chicken stew which is very healthy also delicious. Take some chicken pieces with bone, now heat a pan and add one teaspoon refined oil. Shallow fry some onion, add ginger, garlic paste, and add some vegetables like green papaya, carrot, beans, tomato, and then add 2 cups of water and boil it with salt sprinkle some black pepper in. Boil it for 20-30 minutes and eat it hot.
You can also eat other breakfast items like sprouts salad, apple with two egg white, oats pancake, healthy smoothies, and more. You can eat almonds or walnut soaked for eight to 10 hours.
Then you can eat an apple after a few hours when you feel hungry again.
Recipes for a healthy nutritious lunch
At noon for lunch, you can have some healthy meals for losing weight, such as mixed veg.
Vegetarian curry recipe
To make a mixed veg curry, first, heat two teaspoon oil in a pan. Fry one medium-sized sliced onion until it becomes golden.
Add garlic-ginger paste in it, and sauté it and add half teaspoon cumin powder, half teaspoon coriander powder, half teaspoon turmeric, and salt to taste.
Sauté all these ingredients for two minutes. Then add half a cup of tomato puree, mix it all, cover it with a lid and let this cook for 5 minutes.
Now it’s time to add the chopped vegetables like mushroom, broccoli, pea, carrots, and green beans, or any vegetables you like, and add one cup of water in the pan.
Cook it for 10 minutes so that all the vegetables are boiled enough.
Best lunch options
Cottage cheese and spinach curry have the goodness of health with the ability to burn calories. For a change, you can also have other items like chicken curry or broccoli curry or spinach curry with rice or brown rice or roti or chapati.
Yogurt can be eaten after lunch. You can add some fruits like cucumber, pomegranate, chopped coriander leaf, and some mint paste and make raita. You will be starting to see the benefits of losing weight in no time.
Healthy dinner to complete your meals
You may like to have some dry fruits or berries as snacks before dinner. You can also make a smoothie that does not have sugar content in it.
At dinner, you can have various soups. Here I’m giving a delicious soup recipe, which is coriander lemon soup. It is a vitamin C-rich soup, and it will cut fat from your body, making you healthy and fit.
Coriander lemon soup recipe
Heat a pan, add two tablespoon oil, and heat it. Add two garlic cloves and half an inch of ginger, finely chopped. Then add sweet corn, carrots, beans, coriander stems to the pan.
Sauté it for a few minutes, then add one and a half cup of water and salt as per your taste. Let it boil. After boiling, sprinkle pepper powder, add lemon juice and coriander leaf, cook it for one minute, and it is ready to burn fat in your stomach.
You can also have chapati or roti with cottage cheese, vegetables, or boiled chicken for dinner. Making your own food is an easy way to lose weight.
Foods to avoid
You should avoid sugary and sweet food in your healthy meals for losing weight.
It is loaded with calories, which are big causes of weight gain. We all know junk foods are harmful to our bodies and make you acquire huge calories.
Junk food has too many calories, sugar, fat, and doesn’t have any nutritional content. So, you must stay far away from any junk foods like pizza, burgers, chat, fries, or any kind of deep-fried snacks.
Now let’s consider milk. Milk is a whole food, as we all know, but that means it has high-fat content as well. So, avoiding milk is good for weight loss.
If you want to take milk for its nutrients, take it with a turmeric pinch at least two hours after dinner. You should avoid dairy food like cheese, butter, ghee for losing your body weight. They have a lot of calories.
The benefits of losing weight are countless in number. You stay fit, healthy, look good. But biggest of all, you stay free of diseases and have an active and healthy life.