If eaten the right way everything from potatoes to bananas can actually help you shed weight
If eaten the right way everything from potatoes to bananas can actually help you shed weight

9 simple weight-loss foods that really work

Why spend money on exotic, expensive weight loss ‘superfoods’, when we have plenty in the kitchen
By Kavita Degvan | Hindustan Times
PUBLISHED ON SEP 30, 2017 10:53 PM IST

In the desperate world of weight loss, you can buy dubious ‘superfoods’ that will certainly lighten your wallet if not your body. Or you could take a look at your local bazaar and put these nine humble edibles on the weight loss pedestal they deserve to occupy – your plate.

The veggie list

Jackfruit

Jackfruit contains the antioxidant called resveratrol, which might be the key to trimming inches
Jackfruit contains the antioxidant called resveratrol, which might be the key to trimming inches

Eaten the right way, jackfruit is a natural weight loss-aiding food. For starters, it is not high in calories (100g gives 90 calories) and is made up of simple sugars like fructose and sucrose that replenish your energy and revitalise the body instantly. It also contains the antioxidant called resveratrol, which might be the key to trimming inches.

Eat it: Steam and have it as a sabzi, make a delicious biryani or crunchy jackfruit chips. The seeds too are loaded with protein, potassium, calcium and iron.

Potato

Eat potatoes in the form of aloo tikki cooked on a non-stick pan or just toss steamed, diced potato in olive oil and herbs
Eat potatoes in the form of aloo tikki cooked on a non-stick pan or just toss steamed, diced potato in olive oil and herbs

Potatoes are healthy unless loaded with fats like butter, sour cream, melted cheese and bacon bits. These are the things that give potato its bad reputation.

Eat it: Make aloo tikki on a non-stick pan and eat with mint chutney or simply toss steamed, diced potato with olive oil and fresh herbs of your choice.

Power packed pulses

White kidney bean (lobia)

When lobia is eaten with high-glycemic carbs like bread, pasta and sugar, it helps lower the GI of the food and aids weight loss
When lobia is eaten with high-glycemic carbs like bread, pasta and sugar, it helps lower the GI of the food and aids weight loss

These are nutrient-rich and high in fibre and protein. Research indicates that lobia also contains a compound that acts as amylase blocker and delays the digestion of carbohydrates. So when you eat lobia with high-glycemic carbohydrates like bread, pasta and sugar, it helps lower the GI of the food and aids weight loss.

Eat it: Some beans on toast, or why not a simple lobia-chawal!

Chickpeas

Loaded with fibre, chickpeas help you stay full for longer and reduce the urge to snack too
Loaded with fibre, chickpeas help you stay full for longer and reduce the urge to snack too

They are a weight watcher’s delight. Half cup cooked (80g) will give about 130 calories and 7g protein, making them a great protein source for vegetarians. Loaded with fibre (6.5g), it helps you stay full for longer and reduces your urge to snack.

Eat it: In the form of a spicy chickpea curry with rice or as roasted snacks. You can also add it to salads and pasta.

The fruit trio

Pear

Pears are a great weight-loss tool and perfect for snacking
Pears are a great weight-loss tool and perfect for snacking

It is a weight loss gold mine too. A 100g pear provides just 60 calories and 3 fibre. So, it is a great weight loss tool and is perfect for snacking. In fact, a study has even revealed that women who ate three pears a day consumed fewer calories and lost more weight than those who didn’t.

Eat it: Eat a pear before a meal to help curb hunger. You can also chop and toss into salads to add a sweet flavour, or stew with spices for a fancy dessert.

Banana

Bananas contain zero fats and are loaded with resistant starch that not only fills you up, but keeps cravings at bay too
Bananas contain zero fats and are loaded with resistant starch that not only fills you up, but keeps cravings at bay too

If you are looking for a foolproof way to diminish hunger (minus weight gain) then turn to bananas. Firstly, it is a zero-fat food and secondly it’s loaded with resistant starch that not only fills you up, but keeps cravings away too.

Eat it: Add a banana to a cup of cooked oats. Top the oats with a sauce of your choice and add some nuts. Or slit open the skin of a banana, drizzle in a mixture of 1tsp lime juice, 1tsp honey and ¼tsp black salt. Eat straight off the peel.

Raspberry

Raspberry is also an unsung weight loss superfood that improves metabolism
Raspberry is also an unsung weight loss superfood that improves metabolism

All berries have high antioxidant levels. But raspberry is also an unsung weight loss superfood. The natural chemical responsible for raspberries’ mouthwatering aroma is similar to the capsaicin in chillies, and research shows that it fires up metabolism.

Eat it: Just pop a few, or halve and add to salads for tanginess. Whip it into yoghurt for a smoothie, or top your oats with a handful.

And more

Egg

Consuming up to five eggs a week is okay even for those with no health issues
Consuming up to five eggs a week is okay even for those with no health issues

Studies have proved that those who eat an egg breakfast stay full for longer and also lose more weight. That’s because egg protein helps boost muscle strength and development more than other proteins, owing to its high concentrations of the amino acid leucine.

Eat it: Up to five eggs a week is okay for those with no health issues. Even those with a cholesterol problem can eat them once in a while.

Sesame seeds

The essential fatty acids and proteins in sesame seeds increase the body’s metabolic rate
The essential fatty acids and proteins in sesame seeds increase the body’s metabolic rate

These are a fabulous non-dairy source of calcium, and are packed with lignans that enhance the function of liver enzymes that break down fat. Their essential fatty acids and proteins also increase your body’s metabolic rate.

Eat it: Roast sesame seeds and sprinkle them on salads, stir-fried vegetables, chicken, fish and soups. Make tahini (sesame paste) to spread on crackers or sesame buns.

(The author is a Delhi-based weight management consultant, nutritionist and a health columnist. She has also penned the book Don’t Diet! 50 Habits of Thin People)

From HT Brunch, October 1, 2017

Follow us on twitter.com/HTBrunch

Connect with us on facebook.com/hindustantimesbrunch

SHARE THIS ARTICLE ON
app
Close
Armaan Jain says that even when he made his debut as a leading man in a movie called Lekar Hum Deewana Dil in 2014, his passion for food was a notch higher than his interest in films; Make-up: Shibu Khan; Hair: BBlunt; Wardrobe:Anushka Khanna (Rohan Shrestha)
Armaan Jain says that even when he made his debut as a leading man in a movie called Lekar Hum Deewana Dil in 2014, his passion for food was a notch higher than his interest in films; Make-up: Shibu Khan; Hair: BBlunt; Wardrobe:Anushka Khanna (Rohan Shrestha)

HT Brunch Cover Story: The Kapoor family’s best-kept food secrets!

UPDATED ON JAN 23, 2021 08:45 PM IST
Raj Kapoor’s grandson, Armaan Jain, 30, shows how the love for food runs as strong in India’s premier film family as the love for films
Close
Prateik Babbar being his sporty self while posing for a picture exclusively for this HT Brunch column
Prateik Babbar being his sporty self while posing for a picture exclusively for this HT Brunch column

“I slept like a bear in hibernation during lockdown,” says Prateik Babbar

UPDATED ON JAN 23, 2021 08:40 PM IST
The actor confesses he’s a guy version of Monica Geller from Friends and is still crushing on Karisma Kapoor, in an intimate chat with HT Brunch
Close
Instead of High Intensity Interval Training, do a few stretches and some strength exercise like a few push-ups or air squats every one-two hours (Shutterstock)
Instead of High Intensity Interval Training, do a few stretches and some strength exercise like a few push-ups or air squats every one-two hours (Shutterstock)

Fit and fine by Kamal Singh CSCS: Move over high intensity workout

By Kamal Singh CSCS
PUBLISHED ON JAN 23, 2021 07:14 PM IST
Low-intensity exercise throughout the day will keep you physically and mentally fit, especially if you don’t have access to your gym or park
Close
Rohena Gera’s latest movie Sir has received rave reviews in India and abroad
Rohena Gera’s latest movie Sir has received rave reviews in India and abroad

Maid for each other

By Shunali Khullar Shroff
PUBLISHED ON JAN 23, 2021 07:14 PM IST
Rohena Gera’s new film shows a wealthy homeowner falling in love with his domestic help. How did the writer-director do away with Bollywood’s rich-poor clichés and address this with realism and sensitivity?
Close
In India, the only Western condiment we were really familiar with for decades was ketchup
In India, the only Western condiment we were really familiar with for decades was ketchup

Rude Food by Vir Sanghvi: It’s time to ketchup!

PUBLISHED ON JAN 23, 2021 07:13 PM IST
From chutney to mustard to Sriracha, it’s the condiments that add a kick to your food on a regular basis
Close
Ricky Pond’s Bollywood numbers like O Betaji have garnered over 500K likes
Ricky Pond’s Bollywood numbers like O Betaji have garnered over 500K likes

Social Media Star of the Week: Ricky Pond

By Karishma Kuenzang
PUBLISHED ON JAN 23, 2021 07:12 PM IST
Meet the American dad in his 40s, who has become a rage amongst Indians worldwide for his Bollywood dance Reels
Close
Kamna Chhibber is a Clinical Psychologist and Head, Mental Health for the Department of Mental Health and Behavioural Sciences at Fortis Healthcare
Kamna Chhibber is a Clinical Psychologist and Head, Mental Health for the Department of Mental Health and Behavioural Sciences at Fortis Healthcare

HT Brunch Game Show: Which personality type lived through the pandemic better?

By Shruti Nair
PUBLISHED ON JAN 23, 2021 07:12 PM IST
The introvert, extrovert or ambivert? Three different personality types talk about productively spending time during the pandemic
Close
Leslee Lewis with his first electric guitar, he brought from Singapore, which was shaped like a gun
Leslee Lewis with his first electric guitar, he brought from Singapore, which was shaped like a gun

“At 22, I had left home to make it on my own,” says musician Leslee Lewis

By Shruti Nair
UPDATED ON JAN 23, 2021 08:43 PM IST
The musician talks about earning 1,700 per month, marrying his girlfriend and making it on his own in the industry
Close
Sex and the City’s new season out next year will not star Samantha Jones
Sex and the City’s new season out next year will not star Samantha Jones

No sex without Samantha!

By Moksha Hegde and Reeti Kohli
PUBLISHED ON JAN 23, 2021 07:11 PM IST
Two fans argue the elimination of Sex & the City’s most progressive character in the upcoming revival show
Close
What really grabs your attention are new headlights capped by a striking LED strip that lift the looks of the car
What really grabs your attention are new headlights capped by a striking LED strip that lift the looks of the car

Sunday Drive by Hormazd Sorabjee: The comeback car

PUBLISHED ON JAN 23, 2021 07:10 PM IST
Audi’s A4 marks the start of an onslaught of new models from the German carmaker, which has been starved of models for the past year
Close
The Olympian exudes an unattainable coolth with perfect poise and a worn-out T-shirt, or none, if you’re Milind Soman!  (Parth Garg)
The Olympian exudes an unattainable coolth with perfect poise and a worn-out T-shirt, or none, if you’re Milind Soman!  (Parth Garg)

Humour: The five kinds of runners

By Rehana Munir
UPDATED ON JAN 24, 2021 10:16 AM IST
From form snobs to statistic addicts, the streets are just packed with all types of runners come morning or evening
Close
Bridgerton, the new series on Netflix, is set in Regency London and based on a series of novels by Julia Quinn (Aparna Ram)
Bridgerton, the new series on Netflix, is set in Regency London and based on a series of novels by Julia Quinn (Aparna Ram)

Spectator by Seema Goswami: Facts about fiction

By Seema Goswami
PUBLISHED ON JAN 23, 2021 07:08 PM IST
Many may try, but only some writers can actually bring a world alive in their books. Especially when it comes to regency romances
Close
Sohrab gives tips on how to lose weight efficiently and how making the muscles around your knees stronger can help
Sohrab gives tips on how to lose weight efficiently and how making the muscles around your knees stronger can help

Sohrab Khushrushahi: Of planning your weight loss diet and strengthening your knees

By Sohrab Khushrushahi
PUBLISHED ON JAN 23, 2021 07:07 PM IST
Get back on track with a weight loss plan that focuses on your diet and how you can work on making your knees stronger
Close
Ranveer Allahbadia gives tips on social media etiquette you should follow
Ranveer Allahbadia gives tips on social media etiquette you should follow

Ranveer Allahbadia: Does posting selfies make you get taken less seriously at work? And… should you follow your boss?

By Ranveer Allahbadia
PUBLISHED ON JAN 23, 2021 07:07 PM IST
Is it okay for a doctor or teacher to post frivolous on their social media handles? And should you send a request to follow your new boss if their account is private?
Close
Here’s how you can flaunt the lungi to social events
Here’s how you can flaunt the lungi to social events

Rahul Khanna: Where can you wear the lungi to?

By Rahul Khanna
PUBLISHED ON JAN 23, 2021 07:06 PM IST
You can now flaunt this garment beyond South Indian weddings to make a style statement according to the style icon
Close
SHARE
Story Saved
OPEN APP