8 things to include in your diet when on Fat loss Program
Eggs used to be shunned for being high in cholesterol, but eggs have been proven not to have as negative of an impact on health as once believed. Eggs don’t increase blood cholesterol and can actually help you lose weigh
8 things to include in your diet when on Fat loss Program
Eggs used to be shunned for being high in cholesterol, but eggs have been proven not to have as negative of an impact on health as once believed. Eggs don’t increase blood cholesterol and can actually help you lose weight since they don’t contain many calories. They are also packed with nutrients and are naturally high in healthy fats and protein. They can also help some people burn fat because of the hormone glucagon, which is released when you eat the protein that is found in egg yolks.
Cabbage is not always regarded as the most interesting of vegetables, but it is helpful when you are trying to lose weight. One of the main reasons is that it is one of the rare foods that your body expends more calories digesting than the cabbage itself contains. It also has loads of nutrients that can aid in weight loss, plus it is high in antioxidants. Finally, it is a food that makes you feel full when you eat it.
Broccoli, like cabbage, is a cruciferous vegetable. Because of its high fiber content, it helps you feel full and therefore eat less. Compared with other types of vegetables, it is also high in protein. This combined with the high fiber content makes it good for losing weight. It also helps the body in other ways, particularly as a good source of calcium.
Foods that are low in carbohydrates are good for weight loss. One of the best examples is kale. Because it is high in fiber, it makes you feel fuller despite the low amount of calories and carbohydrates that it contains. If you don’t like kale you can try other leafy greens with similar properties, like spinach or collards.
Most people eat the flavored yogurts that dominate supermarket shelves. These are not the types of yogurt that can help with weight loss, as they contain a lot of added sugar. Plain yogurt can help with weight loss. The probiotics that are found naturally in yogurt help your body to limit the amount of fat that it absorbs. Yogurt also contains both calcium and amino acids, both of which are helpful.
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Frequently asked questions
What foods should I eat daily when trying to lose fat?
Prioritise high-fibre vegetables, lean protein (dal, eggs, paneer, chicken), whole grains (oats, millets), healthy fats (nuts, seeds, ghee in moderation), and fermented foods (curd). These keep you full, preserve muscle, stabilise blood sugar, and support metabolism during a calorie deficit.
How important is protein for fat loss?
Very important - adequate protein (1.2-1.6 g per kg body weight) preserves muscle mass while you lose fat, increases satiety, and has a higher thermic effect (your body burns more calories digesting protein than carbohydrates or fat). Include protein at every meal.
Should I avoid carbohydrates entirely on a fat loss diet?
No - completely eliminating carbohydrates is unsustainable and unnecessary. Focus on replacing refined carbs (maida, white sugar, packaged snacks) with complex carbohydrates (millets, whole wheat, oats, legumes). These provide fibre and sustained energy without causing large insulin spikes.
Are Indian home-cooked meals suitable for fat loss?
Traditional Indian cooking with dal, sabzi, roti, and curd is actually well-suited for fat loss when portion sizes are right and oil is used moderately. The challenge is excess refined carbohydrates, hidden fats in curries, and calorie-dense snacks. Small adjustments to existing habits work better than a completely new diet.
What is the role of water in a fat loss diet?
Adequate hydration (2-3 litres daily) supports metabolism, reduces false hunger signals, improves exercise performance, and helps the kidneys process increased protein intake. Drinking a glass of water before meals naturally reduces portion size without conscious restriction.
References
- Healthy diet - fact sheet (World Health Organization)
- The Nutrition Source (Harvard T.H. Chan School of Public Health)
- Dietary Guidelines for Indians (ICMR - National Institute of Nutrition)
- Food & Health Tips (Academy of Nutrition and Dietetics)
MSc Clinical Nutritionist · Diabetes Educator · Certified Nutrigenomics Specialist
Dt. Trishala Goswami is a clinical nutritionist and certified diabetes educator who designs personalized, science-backed nutrition programs for clients across India and abroad. She specializes in diabetes, PCOS, gut health, and nutrigenomics.
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