Five things to eat to lose weight

Have a healthy breakfast

The cardinal rule to any weight loss programme is never to miss breakfast. And oatmeal, a complex carbohydrate is ideal. It is a satisfying breakfast cereal, and compared to any other grain it provides more protein per serving. The fact that it takes longer to digest and hence releases energy slowly makes it perfect because you feel full for longer. Oats also keep blood sugar and insulin levels stable, which helps prevent fat storage. Have it with skimmed milk or yogurt.

Opt for skimmed milk

Milk and its products are rich in calcium and can help keep your bones strong. Skimmed milk, low fat cheese and yogurt helps to break down fat cells.

Bean it

Foods that are high in fibre and are good sources of protein, can help you feel full for a very long time. And that, will help you control unnecessary bingeing. Protein has a very high satiety index and that is why make proteins an essential part of your meals.

Go for the grain

Grains have complex carbohydrates which during digestion release glucose slowly. Jowar, bajra and ragi etc can help in maintaining your blood sugars levels. The fibre and vitamins in them play an important role too.

Snack on nuts through the day

Stay away from fried and salted nuts but you can munch on raw, unsalted ones  almonds, and walnuts. These have essential roughage, protein, fat, minerals and micronutrient. A handful can keep hunger at bay and provide energy.

Food Groups & their Nutritional value

Simple Chart of Food Groups & their Nutritional Value
Food Group	Products		Nutritional Value
Cereals & Millets	Rice,Wheat bajra, Jawar barley,		Carbohydrates,Proteins,Calcium
	Maize,etc.		B-Complex,Iron,Fibre.
Pulses & Legumes	Toor dal, Grams,Lentils,Sprouts		Carbohydrates,Proteins,Vitamin B,
			Vitamin C, Calcium,Iron,Fibre.
Fruits	Amla,Guava,Mango,Papaya,all		Vitamin C, VitaminA, Fibre.
	all others except Banana
	Spinich,Coriander,Fenugreek,		Iron,Calcium,VitaminA,VitaminC,
Green leafy Vegetables	Mustard,Mint leaves etc.		VitaminB2, Fibre.
Roots & Tubers	Potatoes,Sweet Potatoes,		VitaminA, Vitamin C,Fibre.
	Tapioca,Carrots,Yam, etc.
All other Vegetables	French/Cluster beans,Brinjal,		Vitamin C, Fibre.
	Tomatoes,Cabbage,Bitter gourd
Milk products	Whole/skimmed milk,Curds,		Proteins,Fat, Vitamin B2,
	Paneer, Butter milk, etc.		Calcium.
Animal products	Chicken,Mutton,Fish,Eggs,Lamb		Proteins,Vitamin B12,Vitamin A,
	Beef, etc.		Calcium, High Fat content,etc.
Fats,Nuts, & Oil seeds	Butter,Ghee, Oil,etc.		Proteins,High Fat contents.
Sugars	Suger, Jaggery		Carbohydrates-almost no value.