A PERFECT SUPERFOOD GUIDE FOR WEIGHT LOSS

What are Superfoods?

Foods which

      1. Boost metabolism helping to burn fats.

      2. Keep energy levels high.

      3. Are nutritional powerhouses.

      4. Aid in lowering blood pressure.

      5. Prevent heart diseases.

      6. Control sugar levels in the blood.

      7. Help build bones.

      8. Prevent chronic diseases.

      9. Keep mind fresh and sharp.

      10. Curb cravings for fatty foods.

SUPERFOODS OF VARIOUS FOOD GROUPS

For a healthy weight loss, we need to eat a balanced diet. We need to know, select and pick best-suited foods from each food group to achieve our weight loss targets in the best possible way.

If we are following any diet plan for a long-term, it is very important for us to have a variety of foods available to avoid boredom.

Some people stick to mono diets or 10-12 superfoods and fail to follow their regime in long run.

Following are different categories of food groups suggesting the best options available for a healthy weight loss program:

1. CEREALS

  • Oats

Oatmeal is a very healthy breakfast option or a light and hearty evening snack which provides the much-needed energy to carry you through the day. It is one superfood which can easily fit itself to suit your needs.

Protein-packed, full of fiber and low in fat, oats are designed to boost your energy levels and help you lead a healthy lifestyle. They are not only good for the stomach but are interestingly super filling, satisfying and versatile. Oats contain a wide range of nutrients like fiber, vitamin E, essential fatty acids, etc. which make them top the healthy food charts.

Moreover, oats taste delicious when eaten along with healthy fruits and nuts.

There are too many ways in which oats can be eaten like muesli, granola bars, cookies, flour, bread, etc.

BEST OATS RECIPE SUGGESTIONS

1.OATS BANANA YOGURT SMOOTHIE

Ingredients

  • ¼ cup rolled oats
  • ½ cup yogurt
  • 1 banana, cut into thirds
  • ½ cup milk
  • 2 tbsp honey (optional)
  • ½ tsp ground cinnamon
  • Nuts (almonds/walnuts/pistachios)

Method

In a blender, put all the ingredients and blend until smooth.  Sprinkle a pinch of cinnamon and top up with your favourite nuts.

Smart tip

You can interchange banana with any other fruit of your choice like blueberry, strawberry, apple, kiwi, etc.

2. OATS EGG OMELLETE

Ingredients

  • Oatmeal- 1 cup
  • Egg Whites- 4
  • Pepper- ½ tsp
  • Milk- ½ cup
  • Olive oil- 1tsp
  • Oregano- ½ tsp
  • Cilantro- 2 stalks (for garnishing)
  • Onion - 1
  • Tomato- 1
  • Salt- add if needed

Method

Warm milk on a low flame.  Add oats to it and mix it up uniformly. Add the egg whites to the oats.  Add vegetables, salt and pepper. Beat it properly.  Heat olive oil on a low flame. Then,  pour the batter into the pan. Cook the omelette on both sides for a couple of minutes each. Sprinkle oregano on the omelette.  Garnish the omelette with cilantro stalks. Egg White Oatmeal Omelette is now ready to eat.

 

  • Quinoa

Quinoa is known as ‘Mother of all grains’. It is gluten-free.  It is a power packed protein seed having all the proteins.

This complete protein food has all 20 amino acids, including the 10 essential acids our body doesn’t produce on its own. Moreover, a great protein to carbohydrate ratio (1g:4.3g).

BEST QUINOA RECIPE

YUMMY CHICKPEA AND QUINOA COMBO

Ingredients

  • Quinoa – 1 cup
  • Water or vegetable stock – 2 cups
  • Olive oil – 1 tsp
  • Garlic cloves – 3 (crushed)
  • Onion – 1 (chopped)
  • Chickpeas – 1 cup (boiled)
  • Tomatoes – 1 or 2
  • Capsicum – ¼ cup (finely chopped)
  • Red pepper flakes – ¼ tsp
  • Salt – as per taste
  • Black pepper – ¼ tsp
  • Fresh coriander (for garnishing)

Method

Rinse quinoa seeds.  Boil water or vegetable stock in a pan. Drain quinoa and add to the pan. Add a little salt to it.  Reduce heat to a simmer, cooking for about 15 to 20 minutes. Turn heat off and allow quinoa to sit for 5 minutes in steam.

Take another pan. Add olive oil and sauté onion, capsicum and garlic.Add chickpeas and quinoa and simmer for about 10 minutes, stirring occasionally. Garnish with coriander and serve hot……..enjoy!

 

  • Barley

Barley is an excellent source of both soluble and insoluble fiber, which assures you good overall health over the long term. It helps to keep our body toxin free. It is a high protein grain. It helps to fight against hypertension, arthritis, asthma, impotence, skin problems, anaemia, obesity, constipation, diabetes, kidney problems, heart disease and to increase overall immunity.

BARLEY VEGETABLE SOUP

Ingredients

  • 2 tsp. olive oil
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 8-9 cups water or vegetable broth
  • 3/4 cup barley, uncooked
  • ½  cup yellow and red bell peppers
  • ¼ cup French beans
  • 1 carrot finely chopped
  • 1 24-oz. can dice or crushed tomatoes
  • 1/4 cup fresh parsley OR 1 tsp Italian seasoning
  • Salt and pepper to taste

 Method

Take a big pan. Add olive oil and sauté garlic and onions. Now, add all the vegetables and salt and cook covered for 2 min. stirring occasionally. Now, add the vegetable broth or water along with the barley.

Next, add the fresh parsley or Italian seasonings, and pepper. Reduce the heat to medium-low, and cover the soup or stock pot.

Cook until the barley is soft, about 30 minutes, and preferably longer if you have the time, stirring occasionally. Taste, and adjust seasonings to taste as desired…….serve hot………enjoy!

2.NUTS AND SEEDS

  • Almonds

 

  • Pistachios

 

  • Pine nuts

 

  • Chia seeds

 

  • Flaxseeds

 

3.LENTILS AND BEANS

  • White beans

  • Black beans

  • Kidney beans

  • Chickpeas

4.FRUITS

  • Grapefruit
  • Oranges
  • Blueberries
  • Apples
  • Pears
  • Bananas
  • Tomato
  • Avocado

5.GREEN TEA

6.FISH AND MEAT

  • Salmon

7.VEGETABLES

  • Green leafy vegetables
  • Broccoli
  • Bell peppers
  • Sweet potatoes

8.DAIRY

  • Eggs
  • Low-fat yogurt
  • Double skimmed milk

9.OILS

  • Extra virgin olive oil

10.EXTRAS

  • Dark chocolates
  • Wine