It’s common knowledge that poor dietary choices and physical inactivity are the primary reasons behind weight gain and obesity, and working on these factors can lead to successful weight loss. Out of the two, straightening out the diet should be given more importance because creating a healthy eating environment triggers fat burning more effectively than hours spent in the gym. Needless to say, without support from a healthy diet, there would be no results. Research suggests people who have better access to supermarkets with healthy food and limited access to fast food tend to have healthier diets and lower levels of obesity. Now, here’s where picking the right kind of grocery plays an important role in weight loss because when nutritious food options are limited or inaccessible, individuals may resort to consuming processed and unhealthy foods that are often high in calories, unhealthy fats, and added sugars, and all of these lead to weight gain. So, weekend is a good time to replenish the entire week’s groceries because you get enough time on hand to plan, shop, and pick healthier choices for the entire week. When healthy food is readily available at home, it becomes easier to create balanced and nourishing meals, reducing the temptation to indulge in unhealthy snacks or junk food that can be ordered conveniently over food delivery apps. By selecting wholesome groceries over the weekend, you can easily meal prep healthy meals for the entire week , supporting weight loss goals over time. To help you out with the planning, we have prepared a list of 10 Must-Have Basic Items On Your Weekend Grocery List:
1. Leafy Greens:
Palak, methi, chaulai, dhania, all leafy greens, are low in calories and high in nutrients such as vitamins and minerals that help you nourish your body. Most of the leafy greens can be added to as filling in parathas, in curries, stir fries, and added to dals to make dishes more nutritious. Similarly, lettuce can be added to salad and sandwiches, and can even act as a wrap and make for a healthy replacement to tortillas.
2. Unsweetened Nut Butters:
Almond and peanut butters can replace unhealthy chocolate spreads (that are mostly made from sugar and palm oil). Spread them on whole grain bread, as a dip for fruits (apple, banana, carrot sticks), to add creaminess to smoothies, as delicious oatmeal toppings, to make energy bars, and in so many other ways. Nut butters made from almonds and peanuts are good sources of protein and healthy fats, so dump the chocolate spread and bring home unsweetened nut butters.
3. Whole Grains:
Whole grains are rich in dietary fiber which adds bulk to your meals, making you feel fuller for longer periods and reducing the chances of overeating or snacking on unhealthy foods. Experts say meeting the recommended intake of dietary fiber helps with weight loss. Additionally, 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, millets like ragi, bajra, kodo, proso, foxtail all are good and can be part of your weekend grocery list.
4. Vegetables:
Broccoli, cauliflower, carrots, beans, bell peppers, tomatoes, cucumbers, mushrooms, eggplant, bitter gourd, the list of nutrient-rich veggies is endless, so whatever veggie you want to eat, add them to your weekend grocery shopping list. Vegetables are packed with essential vitamins, minerals, and phytochemicals that are vital for good health. Also, experts suggest that by filling half of your plate with veggies, you ensure that you’re maximizing your nutrient intake. Additional tip: Try to pick different colored vegetables to get a variety of nutrients.
5. Popcorn:
Air-popped popcorn without any added butter or oil makes for a low-calorie snack. You can have three whole cups of popcorn and stay within 100 calories, isn’t that awesome! Popcorn is a whole grain that contains dietary fiber, which as we have mentioned above, is beneficial for weight loss. But do avoid the microwavable and butter-laced ready-to-pop packets that are calorie dense and easily available everywhere. Instead opt for corn kernels and pop them without oil or just a bit of oil. It is a healthier alternative to high-fat snacks like chips or fried snacks.
6. Greek Yogurt:
Not the sweetened or flavoured ones, just plain Greek yogurt. Greek yogurt is known for its high protein content. Protein is a macronutrient that helps increase satiety, making you feel full for longer periods, and preserves and builds lean muscle. Protein also helps to curb unhealthy cravings and overeating. Greek yogurt also have probiotics that help maintain a healthy gut microbiome and thereby promotes weight loss.
7. Eggs:
They make 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 temptation to snack on unhealthy foods. Second, they are relatively low in calories, making them a good choice for a filling yet calorie-controlled meal. Third, eggs have nutrients like vitamins, minerals, and antioxidants, that boost metabolism and support overall health while you’re on a weight loss journey. If you don’t like them boiled or scrambled, check out these “7 Egg-Citing Ways To Eat Eggs Daily.”
8. Vegetarian Sources of Protein:
We have mentioned above how protein is an essential macronutrient that helps a great deal when someone is trying to lose weight. Chicken, meat, fish are all good sources of protein; however, if you are a vegetarian, paneer, tofu, legumes (such as chickpeas, kidney beans) are all good vegetarian sources of protein. Lentils like masoor, toor, chana dal, urad, moong, arhar are not only good sources of protein, they also provide essential nutrients like fiber, vitamins, minerals. Since they are versatile, they can be used to prepare a variety of traditional Indian recipes.
9. Nuts:
Don’t be scared of indulging in a handful of nuts because they make for such amazing and nutrient-rich snacks. Pistachios, walnuts, almonds (unsalted) are powerhouses of nutrients such as protein, healthy fats, essential minerals and come handy as healthy snacks. They can also be sprinkled over salads for that crunch factor, in a bowl of oatmeal, even to enhance the nutritional profile of Greek yogurt.
10. Fruits:
Last but definitely not the least, add fruits to your cart. Fruits come naturally loaded with vitamins, minerals, and other essential nutrients. Avoiding fruits just because they have natural sugar in them is not a good idea. Most fruits come packed with fiber, which helps with the weight loss process. In fact, having two to five servings of fruit everyday is a great idea to keep your metabolism high, burn fat, and supply your body with essential vitamins and nutrients. However, certain fruits do have a higher glycemic index than the rest, and therefore quickly get digested and raise blood sugar sharply. When there’s a high amount of blood glucose in circulation, insulin facilitates the storage of fat. Therefore, if you are trying to lose weight, pick fruits with low glycemic index, so that you remain in calorie deficit and continue to lose weight. To help you out, here’s a list of “17 Best Low Calorie Fruits for Weight Loss.”
Overall, it’s not just the groceries, you also need to know how much to eat, when to eat, and the right combinations to drive weight loss, and Rati Beauty diet is here to help! Rati Beauty diet plans provide valuable guidance in selecting the right kinds of food and understanding how to eat them in the right combinations. These diet plans are designed to promote healthy eating habits and support weight loss goals. By following the Rati Beauty diet plans, you can learn about portion control, nutrient-dense foods, and the importance of a balanced diet. So, subscribe to the Rati Beauty diet for your weight loss diet plans.
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