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  • Akhila Sriram

Super Foods for Healthy Weight Loss

Unconscious eating along with unhealthy diets and lifestyle habits add those extra layers of fat to people’s fit and agile bodies. To shed these layers off, some google for fast weight reduction methods while some go in for extreme diets. The challenge here is, one has to follow the same regime for a lifetime, otherwise, they start gaining the lost weight as fast as they lost it. For weight loss or weight maintenance, a holistic approach has to be followed. All food groups, vegetables, fruits, milk and milk products, fats, grains and protein, have to be included and one must adhere to a regular fitness routine. A healthy weight reduction allows one to reduce 1/2 kg per week and more than that is not advisable.

Including certain foods in the diet can bring excellent results. Some of them are:

1. Onions - They are low in calories and high in soluble fibre, nutrients, minerals and antioxidants. They also have anti-inflammatory properties. Gives the best results when eaten raw. We can include onions in almost all dishes on the menu. Raw onions can easily be included in salads and raitas.

2. Garlic - Eating raw garlic (approx. 2-4 pods) on an empty stomach helps in shedding the extra kilos. They boost our immunity and are good for the heart. Some of the recipes with garlic are—whole wheat garlic bread, garlic kuzhambu(South Indian gravy), burnt garlic fried rice (substitute white rice with brown basmati rice), and lahsun ki chutney (garlic chutney).

3. Mushrooms - High in protein, fibre and antioxidants, mushrooms are one of the best foods for weight reduction. Low in calories and low in carbs, they have a higher satiety value. Recipes with mushrooms—sauteed mushroom, mushroom pasta, mushroom soup, mushroom millet pulao, mushroom oats au gratin.

4. Whole grams like black channa, horse gram and soybean - Horse gram specifically aids in weight loss by increasing the appetite-reducing hormone which in turn reduces the hunger levels, helping in cutting the calorie intake. They are a substantial source of protein and fibre. Recipes—Adai, sundal, horse gram dal, paratha, horse gram chutney, soya and horse gram kebab (grilled instead of fried), sprouted horse gram sundal.

5. Malabar Tamarind (Kudam Puli) - It suppresses appetite and blocks the production of fat cells in the body. It is also good for cardiovascular health and strengthening the bones. We can substitute it for tamarind in sambar and rasam.

6. Cumin, fennel seeds and cinnamon - These spices help in digestion and also weight reduction. Cinnamon tea recipe,

Spices concoction - boil 1 tsp. cumin seeds, 1 tsp. fennel seeds, 1 tsp. ajwain and 1-inch cinnamon in 2 cups of water and reduce it to one cup. Let it cool down. Before drinking warm it and add ½ tsp. lime and 1 tsp. honey. It gives the best results when had early in the morning on an empty stomach.

General tips:

1. Do not skip a meal. If you do so, you might end up eating more on your next meal.

2. Avoid consuming refined foods like white rava, vermicelli, and maida, instead substitute them with whole wheat, millets and oats.

3. All the foods mentioned above will aid in weight loss, but regular exercise like jogging, walking, aerobics or yoga is needed alongside a proper diet plan for weight reduction.

Akhila Sriram M.Sc(Dietetics), RD

Registered Dietitian.

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Jul 23, 2022

Very nice Akhila mam. Thank you.


Lakshmi Kannan
Lakshmi Kannan
Jul 23, 2022

Very informative. Thanks for summarizing

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