If you have lifestyle related diseases like Diabetes, knee pain, PCOS, High blood pressure or Cholesterol, Fatty liver, Thyroid, Weight loss is highly recommended. It has been found that all these health problems can be easily managed if you lose 10% of your total weight.

The best strategy to lose weight and manage lifestyle related diseases is to incorporate healthy nutritious diet & regular exercise into your daily routine. The moment you start eating healthy, you will feel better and will be able to manage your health problems even if your weight loss is slow. In a week, you can easily shed 0.5 to 1 Kg weight. However, if you are unable to achieve even this, you should take the guidance of a dietitian who specializes in Weight loss and Managing lifestyle related diseases.

The most important nutrient needed for healthy weight loss is fiber and antioxidants. Fiber and antioxidants helps to reduce inflammation which is one of the major cause of weight gain and other lifestyle related diseases. It also helps to  absorb excess cholesterol from liver.  Thus, you must incorporate these 5 fiber and antioxidants rich food in your daily diet.

1. Coriander seeds - The most abundant source of fiber is coriander seeds or Dhania ke beej. Only one tablespoon of coriander seeds provides 5 grams of fiber. Additionally coriander seeds are rich in polyphenols, which helps to reduce inflammation. You can either add powdered coriander seeds to your spices or drink overnight soaked coriander seed water empty stomach in morning.

2. Curry leaves – Just like coriander seeds curry leaves are also rich in fiber and antioxidants. Curry leaves are very simple to use. It goes well with soups, dal, and lemon rice. Alternatively, you can add dried curry leaves to your regular spices or sabzi masala. 100g fresh curry leaves provides approx 6g of fiber.

3. Sanwa millet – Various varieties of millets, including foxtail millet, finger millet, small millet, barnyard (sanwa) millet, sorghum, kodo millet, proso millet and pearl millet are found in our country. They are all rich in various nutrients. The best thing about millets is that they are gluten free and has more fiber, vitamins, and minerals than rice and wheat. This not only helps in weight loss but also in the management of various lifestyle related diseases. All millets are nutritious, but Sanwa millet has the highest fiber content. Sanwa millet is also an excellent source of iron, which helps to increase the level of hemoglobin. Therefore you must include Sanwa millet in your diet if you want to lose weight. 50g of sanwa millet provides approx. 5g of fiber.

4. Guava and Pomegranate - The two fruits with the highest fiber content are guava and pomegranate. Additionally, guavas are among the best foods to get vitamin C, which is necessary for strong immune system. Pomegrantes are also good source of iron, potassium, chromium, and vitamin C—all of which are necessary for lowering blood pressure and maintaining healthyheart function. 100g of guava and pomegranate provides approx 5g of fiber.

5. Beans – Moth beans, soy beans, rajmah, double beans, and cluster beans are among the many types of beans that are high in fiber. Soybean is the bean with the highest fiber content out of all beans. Approximately 5g of fiber can be obtained from 50g of soyabean. In addition, beans are also good source of iron, calcium, magnesium, and protein. Therefore you must include one serving of beans in your daily diet.


                                    

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