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Poor food choices and lack of physical activity are known to be the main culprits behind weight gain and obesity, and working on these factors can lead to successful weight loss. Of the two, diet calendar should be given more importance because creating a healthy food environment leads to fat burning more effectively than the hours you spend in the gym. Needless to say, without the support of a healthy diet, there will be no results. Research shows that people who have better access to healthy food supermarkets and limited access to junk food tend to have healthier diets and lower levels of obesity. Now, here is where choosing the right type of groceries plays an important role in losing weight because when options for nutritious foods are limited or inaccessible, individuals may resort to consuming processed and unhealthy foods that are often high in calories, unhealthy fats, added sugars, and all This leads to weight gain. So, the weekend is a good time to replenish your groceries for the week because you get enough time to plan, shop, and choose healthy options all week long. When healthy food is readily available at home, it becomes easy to create balanced and nutritious meals, reducing the temptation to indulge in unhealthy snacks or fast food that can be easily ordered via food delivery apps. By choosing healthy groceries over the weekend, you can easily eat healthy pre-made meals all week long, supporting your weight loss goals over time. To help you plan, we’ve made a list of 10 essential items that should be on your weekend grocery list:
1. Leafy Greens:
Palak, methi, chaulai, dhania, etc. are low in calories and high in nutrients like vitamins and minerals that help you nourish your body. Most leafy greens can be added to parathas, in curries, stir-fries, and added to dals to make dishes more nutritious. Likewise, lettuce can be added to salads and sandwiches, and it can act as a wrapper and make a healthy alternative to tortillas.
2. Unsweetened Nut Butter:
Almond and peanut butter can replace the unhealthy chocolate spread (which is mostly made up of sugar and palm oil). Spread it on whole-grain bread, as a dip for fruits (apples, bananas, carrot sticks), to add creaminess to smoothies, as a tasty addition to oatmeal, to make energy bars, and in so many other ways. Nut butters made with almonds and peanuts are good sources of protein and healthy fats, so ditch the chocolate spread and bring home unsweetened nut butters.
3. Whole grains:
Whole grains are rich in dietary fiber that adds bulk to your meals, keeping you feeling full for longer periods and reducing the chances of overeating or snacking on unhealthy foods. Experts say that meeting the recommended amount of dietary fiber helps with weight loss. In addition, replacing refined grains with whole grains in your diet can provide you with essential nutrients, fiber, and sustained energy while supporting your weight loss efforts. Whole wheat products, quinoa, brown rice, oats, millet like ragi, bajra, kudu, proso, foxtail are all good and can be part of your weekend grocery list.
4. Vegetables:
Broccoli, cauliflower, carrots, beans, bell peppers, tomatoes, cucumbers, mushrooms, eggplant, bitter squash, the list of nutrient-dense veggies is endless, so whatever veggies you want to eat, add them to your weekend grocery shopping list. Vegetables are packed with vitamins, minerals, and phytochemicals that are essential for good health. Experts also suggest that by filling half of your plate with vegetables, you ensure that you increase your intake of nutrients. Bonus tip: Try choosing different colored vegetables to get a variety of nutrients.
5. Popcorn:
Air-popped popcorn with no added butter or oil is a low-calorie snack. You can eat three full cups of popcorn and stay within 100 calories, isn’t that cool! Popcorn is a whole grain that contains dietary fiber, which, as mentioned earlier, is beneficial for weight loss. But avoid ready-to-eat, microwaved, and buttered packets that are calorie-dense and readily available everywhere. Instead, choose corn kernels and pop them with little or no oil. It’s a healthy alternative to high-fat snacks like potato chips or fried snacks.
6. Greek Yogurt:
Not sweetened or flavored, just plain greek yogurt. Greek yogurt is known for its high protein content. Protein is a macronutrient that helps increase satiety, keeps you feeling fuller for longer, and maintains and builds lean muscle. Protein also helps curb food cravings and overeating. Greek yogurt also contains probiotics that help maintain the gut microbiome and thus promote weight loss.
7. Eggs:
It is an excellent and inexpensive source of protein. First, eggs are packed with protein, which helps you feel full and satisfied for longer periods, reducing the urge to snack on unhealthy foods. Second, they are relatively low in calories, which makes them a good choice for a calorie-packed meal. Third, eggs contain nutrients such as vitamins, minerals, and antioxidants, which boost metabolism and support overall health during your weight loss journey. If you don’t like them boiled or scrambled, check out “7 Egg Citing Ways to Eat Eggs Every Day.”
8. Vegan Sources of Protein:
We mentioned above how protein is an essential nutrient that helps a lot when someone is trying to lose weight. Chicken, meat and fish are all good sources of protein. However, if you’re a vegetarian, paneer, tofu, and legumes (such as chickpeas and beans) are all good plant-based sources of protein. Lentils such as masoor, tour, chana dal, orad, moong and ahar are not only good sources of protein, they also provide essential nutrients like fiber, vitamins and minerals. Since it is so versatile, it can be used to prepare a variety of traditional Indian recipes.
9. Nuts:
Don’t be afraid to indulge in a handful of nuts as they make amazing, nutrient-dense snacks. Pistachios, walnuts, and (unsalted) almonds are powerhouses of nutrients such as protein, healthy fats, and essential minerals, and are useful as healthy snacks. They can also be sprinkled on salads for that crunch factor, in a bowl of oatmeal, even to boost the nutritional profile of Greek yogurt.
10. Fruit:
Last but not least, add fruits to your cart. Fruits come naturally loaded with vitamins, minerals, and other essential nutrients. Avoiding fruits just because they contain natural sugar is not a good idea. Most fruits come packed with fibre, which helps in the weight loss process. In fact, eating two to five servings of fruit per day is a great idea to keep your metabolism high, burn fat, and provide your body with essential vitamins and nutrients. However, some fruits have a higher glycemic index than the rest, and therefore are quickly digested and sharply raise blood sugar. When there is too much blood glucose in circulation, insulin facilitates the storage of fat. Therefore, if you are trying to lose weight, choose fruits with a low glycemic index, so that you remain in a caloric deficit and continue to lose weight. To help you out, here is a list of “17 Low Calorie Fruits for Weight Loss.”
Overall, it’s not just about the groceries you choose, you also need to know how much to eat, when to eat, and the right combinations for weight loss, and the Rati Beauty Diet is here to help! The Rati Beauty diet plans provide valuable guidance in choosing the right types of food and understanding how to eat them in the right combinations. These diet plans are designed to promote healthy eating habits and support your weight loss goals. by following Rati Beauty diet plans, You can learn about portion control, nutrient-dense foods, and the importance of a balanced diet. So, sign up for the Rati Beauty Diet for your weight loss diet plans.
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