We assume that people who are slim, svelte, and slender are blessed with a great metabolism and can eat whatever they want to without putting on weight. Also, we often come to the conclusion that slender women maintain their physique by surviving only on “cucumber-tomato-lettuce salad’ day in and day out. However, all these notions are far away from the truth because slim people would do anything but skew on calories and compromise their health. We are not talking about waif-thin models who are required to look a certain way due to the demands of fashion industry. In fact, being slim is not looking malnourished – rather, it’s about having 18-28% body fat. In fact, some women are “skinny fat” where there body has low lean muscle but then they have high levels of body fat and inflammation – and that’s not considered healthy at all. You might think thin people need not stick to any diet because they are already thin, but they are slim because they stick to diet rules and have made positive changes a part of their lifestyle. If you are one of those people who often wonder what slim people eat everyday – you have landed at the correct article. Apart from following weekly diet programs on Rati Beauty, if you wanna lose weight the healthy way, do read this post, where we list down 19 Things Slim People Eat Everyday to Avoid Weight Gain.
1. Eggs: It’s a superfood because it is rich in protein and contains a lot of essential minerals too. It boosts metabolism, keeps you full for longer, and also has omega-3 fatty acids.
2. Lean Protein: Healthy people replace refined carbs with protein, keeping them full and satiated for long, and also fire up the metabolism, triggering fat burning too. Here’s a list of lean protein that helps with weight loss.
3. All Vegetables: Thin people are not picky about their vegetables – they consider all veggies their favourites because they get their fiber, vitamins, minerals, and trace elements from them. In fact, slim people fill half their plate with vegetables to get maximum nutrition in lesser calories.
4. Water-Dense Fruits: Fruits with high water content keep you satiated and full for a long time along with hydrating your body. Since water has zero calories, fruits with high water content do not pile up calories and can keep you in calorie deficit. Replacing junk food with water-rich fruits is a great idea to keep your metabolism high, burn fat, and supply your body with essential vitamins and nutrients. Here’s a list of Top 19 Water-Rich Fruits for Weight Loss.
5. Beans and Legumes: Beans and legumes are high in fiber and protein, keep you feel fuller longer, thus controlling hunger. They can also help you in lowering blood pressure, reducing LDL cholesterol and reducing risk of cardiovascular disease. Lentils, black beans or kidney beans are your best bet to lose some weight.
6. Curd/Yogurt: Yogurt is rich in probiotic bacteria that is necessary for a strong gut. Good old plain, unflavoured yogurt is protein packed and takes care of your gut health. Your gut health can impact your weight, and eating more fiber and probiotics help to keep your gut bacteria happy, which can be good for your metabolism. Stay away from hidden calories in flavoured ones and go for natural yogurt or greek yogurt if you are looking more protein.
7. Seeds: Pumpkin seeds, flaxseeds, sunflower seeds are all high in omega-3 fatty acids and have fiber and protein that help the whole fat-burning process.
8. Complex Carbs: Carbs are directly related to insulin spikes and are considered to be a pre-cursor to many diseases including diabetes and high sugar levels and that’s what makes them the villain when we speak about weight loss. Do you know carbs can be broadly categorized into two sections – good carbs and bad carbs. If there is a category called “good carbs,” where’s the need to avoid all carbs from the diet completely. Natural and complex carbs are digested slowly and do not raise blood sugar level or spike insulin rapidly. Sweet potato, Quinoa, Oatmeal, Whole wheat Bread are some examples of complex carbs. Read more about “Good Carbs vs Bad Carbs” in this post.
9. Almond Butter: It’s rich in vitamin E, healthy fats, keep you full for long and boosts metabolism.
10. Ghee: If there’s one thing every person should include in their diet, it’s ghee or clarified butter which have omega-3 fatty acids and help move fatty acids out from fat cells to be used as energy.
11. Oats: As we have mentioned before, oats is a good example of complex carbs – it does not spike insulin too much, gets digested slowly, keeps you full for longer, and provides ample fiber to the body.
12. Chia Seeds: Chia seeds is a powerhouse of nutrients and has loads of protein, fiber, and healthy fats They’re probably one of the most nutritious and healthy foods in the world. You can add them to your smoothies, overnight oats, or just sprinkle over your salads.
13. Cottage Cheese/Paneer: High in protein and calcium, paneer as it is popularly called in India, not only tastes delicious, it has nutrients and factors essential to burning excess fat.
14. Loads of Water: They drink loads of water and do not limit themselves to just 8 glasses of water per day. Water is absolutely necessary to run all important functions in the body including the fat-burning process.
15. Dark Chocolate: Swap your candies and milk chocolate with dark chocolate with high cocoa content because it is rich in antioxidants, reduces the hunger hormone “ghrelin,” and curbs frequent snacking.
16. Sweet Potato: Swap regular potato with fiber-rich sweet potato that keeps you full for longer and keeps gut healthy, and a robust gut is the secret key to weight loss. Read more about how a strong gut can boost weight loss in this post.
17. Avocados: Healthy fats, fiber content, and metabolism boosting properties make avocados an important fruit that can help with the weight loss process.
18. Spinach: We have mentioned green leafy vegetables earlier in the post, but spinach warrants a special mention because one can get a lot of weight-loss friendly nutrients within extremely low calories. Fiber, iron, vitamins, antioxidants – it’s full of nutrients.
19. Fermented Foods: Fermented food supplies healthy probiotic bacteria that creates a robust digestive system and a healthy gut is the secret behind fat burning. In populations that have replaced fermented food with highly processed foods have seen an unprecedented rise in obesity. Read how “Fermented Indian food can help with weight loss” in this post.