Obesity is a complex disease and syndrome that occurs when an individual’s weight is higher than the normal weight range that is considered healthy as per the height of the individual. Many factors can contribute to obesity but dietary habits and a sedentary lifestyle are the primary culprits of obesity and faster weight gain. But, what to eat to lose weight? If you don’t choose the best foods for weight loss it may fuel it and increase weight further.
The prevalence of Obesity is increasing day by day and year by year not only in the United States of America but worldwide. Child obesity prevalence is also increased multi folds in the last few decades which is a cause of big concern.
Obesity increases the risk of several non-communicable deadly and debilitating lifestyle diseases, including:
Diabetes mellitus
Cardiovascular diseases and Stroke
Gallbladder Diseases
Cancer, and much more diseases.
How to Lose Weight
If you are at risk of obesity and gaining weight, you should know what to eat and what not to eat to lose weight fast. Actually, we do not want to spend time on ourselves and do not bother while selecting food. Eating fast and ultra-processed leads to many metabolic disorders. So what you should control your weight?
Healthy food is the only way to lose weight, and reduce the risk of obesity, and life-threatening diseases. The selection of healthy foods is a difficult task in today’s fast and stressful life. Everyone wants readymade stuff at their doorstep without knowing the nutritional value and the material used in it.
Let us talk about good and healthy foods. How to choose and select a food item which best for your health. It’s very easy if learn these steps and understand the importance of a food item.
List of Foods to Eat When Trying to Lose Weight
Processing changes the natural state of food items. Foods can be divided into the following categories on the basis of the form and the state of the foodstuff.
- Ultra-processed Foods
- Processed Foods
- Minimally Processed Foods
- Natural Foods or Unprocessed Foods
Ultra-processed Foods
This type of food is very harmful to your health and the culprit of many lifestyle diseases. Ultra Processed foods underwent many stages of chemical processing and lost their life. In other words, these foods are dead and have lost their nutritional value. These foods are full of energy and easily available around the corner and can be kept for months and years in packets.
Many chemicals, preservatives, and artificial colors are used to make ultra-processed foods. Preservatives and chemicals are used to prolong the stability of food products. These chemical agents cause cancer and other chronic ailments.
Ultra processed foods are made of substances extracted from natural or minimally processed foods, such as starches, added sugars, fats, and hydrogenated fats. On the other hand, these ultra-processed foods contain high carbohydrates, fat, and salt and carry a lot of calories. High-calorie diets and fat lead to weight gain and obesity.
Examples of ultra-processed foods are frozen meals, fast food, packaged cookies, chocolates, chips, ice cream, candies, packaged soups, chicken nuggets, hot dogs, and salty snacks.
Processed Foods
These are essentially made after 1 or 2 stages of processing food items by adding salt, oil, sugar, or other substances. Processed foods are also harmful to your health, and cause weight gain faster. These foods contain high carbohydrates, fat, and salt but the quantity of chemicals and preservative agents is less compared to ultra-processed foods.
Most processed foods have two or three ingredients. Examples of processed foods are cakes, soft drinks, sweetened dairy items, pizzas, burgers, sandwiches, and white and brown bread.
Minimally Processed Foods
These types of foods are not processed much in which vitamins and minerals are still intact. These foods may be minimally altered in the state of food and retain most of the nutritional value in them even increasing the total health benefits of the food.
Sprouts, cooked vegetables, cooked whole grains; vegetables and fruit salads with salt; freshly cooked meat, fish, and eggs; freshly cooked cereals, and natural soups, rice, and milk. These foods are used after drying, crushing, roasting, boiling, freezing, or pasteurization to make them to suitable to use.
Minimally processed foods are the best food for weight loss and fall under the balanced diet category. Weight loss food falls under this category mostly and is very helpful to lose weight fast.
Natural Foods or Unprocessed Foods
Unprocessed Foods are whole foods and are used without alteration in it. Whole foods retain full nutritional value, vitamins, minerals, and fiber. Unprocessed foods are in their natural state or nearly natural like whole fruits, vegetables, beans, and edible grains. These foods are used by removing inedible parts and are used in their most natural state. Unprocessed foods are carrots, apples, melon, and raw unsalted buts.
Natural foods are the best and most healthy foods to eat every day to lose weight and fall under natural weight loss foods.
How to Lose Weight Fast Without Exercise
Now the question comes about what to eat to lose weight fast. What can be the best foods for weight loss? and how should we choose natural weight loss foods? There are three major rules to lose weight fast which helps you most and answer your question about how to lose weight fast without exercise.
Selection of the right food at the right time
Select unprocessed and minimally processed foods only as per your taste. These are the best foods for weight loss.
Intermittent Fasting
Intermittent fasting is the best tool to lose weight fast and to lose weight fast without exercise. Sixteen hours of intermittent fasting is the best fasting for a fast weight loss program. Eat a good breakfast full of calories and energy and lunch accordingly as per your convenience. Do not eat dinner but can take a light smoothy before dinner time and drink a lot of water.
No added Sugar or Carbohydrates
Do not take added sugars and a high carbohydrate diet. You can use fruits if you want to eat sweet something.
Daily Diet Plan to Know About What to Eat to Lose Belly Fat
You need to follow 6 steps every day and should eat accordingly to lose belly fat as well as your body fat. You can lose 12-15 pounds weight easily in 15-20 days.
Before Breakfast
Start your day with 2 glasses of lukewarm water just after getting from bed. It will increase your intestinal motility which will help in cleaning your gut.
- You may also take 25 ml of fat burner drink which is very effective to lose belly fat faster.
- Take one seasonal fruit daily for breakfast, whole fruits contain a good quantity of fiber. Do not take fruit juices.
Breakfast
- The best thing to take smoothy of fruits and vegetables for the breakfast. You may take an apple, one carrot, and two to three dates; and make smoothy of them. You may sprinkle cinnamon powder on it. Choose your fruits and vegetables as per your taste daily or at your convenience.
- You should also add eggs and Sprouts to your breakfast.
Lunch
- Take 1-2 glasses of water 10-15 minutes before your lunch.
- You should take vegetable or fruit or mixed vegetable and fruit salad just before starting lunch.
- Eat whatever you want in your lunch, and avoid high carbohydrates and fatty food.
Dinner
- Keep your dinner light, eat dinner before 2 hours your bedtime.
- You can use oats, smoothies, and vegetables.
I am very sure you will lose weight fast after following the above regime. Be natural and use unprocessed natural foods only. Do not eat added sugars and high-carbohydrate food. Take a low-salt diet, and avoid full cream milk or dairy products. Do not use fast food, junk foods, energy drinks, carbonated drinks, and ultra-processed foods.
