Healthy foodIf you want to lose weight eating right is essential. Even if you exercise, if you don’t moderate your diet and eat the right kind of food you won’t be get rid of those extra kilos. Here are 5 food items you should incorporate in your diet to get rid of excess baggage and the obese tag. 



Egg whiteEgg whites

Egg whites are a valued high protein-low carbohydrate source. During any weight loss regime it is essential to consume enough protein to help you recover from the strain you put on your body while exercising. Because of egg whites’ high protein content it facilitates immediate absorption and your body can process the food immediately. There are various egg white recipes. You can boil the egg and throw away the yolk, or use a small sharp object to make a hole in the egg shell and extract the white. Do this for 3-4 eggs and you’ll have enough material to whip up some scrambled eggs or an omelette. 



Brown breadWhole-wheat bread (brown bread)

In whole-wheat bread the fibre content is a lot higher than normal white bread. This means that it increases food volume without increasing the calorie content (thus making you feel fuller), aids digestion, lowers cholesterol level and regulates blood sugar. Research has shown that people who have two pieces of whole-wheat toast in the morning feel less hungry during lunch time than people who have regular bread.  Bread already is a staple part of the diet and all you have to do is switch white bread for the brown variety.



No one needs a discourse on the nutritional benefits of fruits. Our body needs carbohydrates to function properly and the best form of simple carbohydrates is natural sugars. The notion that carbohydrates are bad for you is erroneous. Carbs provide the fuel for your body to function adequately. It’s the overconsumption of sugar that causes obesity. Evolutionary psychology studies have shown we are genetically geared to crave sugar and the best way to satiate that craving is from fruits. Also every fruit has tremendous nutritional value. Apples, oranges, bananas, guavas, pears, papayas, watermelons, etc. are all fruits that are easily available.  


saladSalad Greens

Dieticians and nutritionists, not to mention irate parents and teachers have been crying themselves hoarse for years begging wards to eat their veggies. And the reason is it is GOOD for YOU. Leaf vegetables have very low calorie count, no fat content to speak of, a lot of dietary fibre, iron and calcium, and are very high in phytochemicals such as vitamin C, carotenoids, lutein, foliate and vitamin K. This means they improve bowel movement, reduce cancer risk and have such low carbohydrate content that they are virtually carb free. Lettuce, broccoli, spinach, sprouts, cucumbers and about a 1000 more plants have edible leaves so you really are spoilt for choice. Also there are innumerable ways to consume greens: raw salads, as a cooked meal, stews, soup, etc.

Now most nutritionists agree that if you want to get all the vitamins, minerals and fibres that your body needs you should have five servings of fruits and veggies. Each serving is defined as 80g. So you should ideally have 400g of fruits and veggies in a day.  


curd Curd/Yogurt/Dahi

I’ve never come across a nutritionist who hasn’t recommended curd and the reason is obvious. It is a well-documented fact that people who eat curd before or after their meals lose more weight that people who don’t. This is because calcium in yogurt prevents fat cells in your body from pumping more cortisol (hormonal imbalance of cortisol is responsible for cholesterol, hypertension, obesity, etc.). Additionally it facilitates digestion and absorption of food items, strengthens and stabilizes the immune system and is a rich source of proteins and vitamins. Research suggests you should have at least 300g of yogurt each day, 100 g with each meal.  

If you are serious about getting rid of excess baggage then we assure you that assimilating these food items in your diet will help you reach your goal. 

You may also like to read:

For more articles on weight loss, visit our weight loss section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.