In current scenario obesity should be declared as disease which transcends over culture, race, ethnicity and even the geopolitical boundaries. However, its root is very deep in developed countries while it’s trying to establish its foot in developing countries. In Indian population it is a metaphor of richness however it’s more like the byproduct of rich lifestyle. It causes several life-threatening non communicable diseases (NCD) like diabetes and CVD.
According to the studies carried out by ICMR-INDIAB in 2015, prevalence rate of obesity and central rate of obesity varies between 11.8%-31.3% and 16.9%-36.3% respectively. Obesity is the prime factor for cardiovascular diseases (CVD) in India along and diabetes. India is home to 77 million diabetics, 2nd in the world and hold 61st rank in CVD.
Obesity is not yet at alarming level in developing countries, but it could pose serious challenge to the exchequer by means of health expenditure. However, it can be taken care by simple means like little bit tweaking in current lifestyle to make it healthier, having healthy foods and spend some time for physical & recreational activities.
Healthy food provides right equilibrium between the protein, carbohydrate, fats and micronutrients. Right balance between these elements will make us healthier. Protein rich diet are good in curbing hunger and at the same time controls the portion size while carbohydrates are obtained from staple diets and vegetables and fruits provide fiber & essential micronutrients for the body which enhances our metabolism and helps in reducing weight.
Three important function of healthy food which helps in reducing weight:
- Protein: Portion Control
- Fiber: Enhances Metabolism
- Micronutrients: Regulates Hormonal Function
Some of the recipes which offers right balance between protein, carbohydrate, fats and micronutrients and help in reducing body weight.
10 Healthy Recipes to Reduce Body Weight
Chicken and Spinach soup
Chicken is rich in protein while veggies are rich in carbohydrates and micronutrients. This combination supplements each other and create unique equilibrium between the macro and micro requirements of the body.
Chicken and spinach soup can be prepared with chicken ball with finely minced chicken, spinach, carrots, sprouts and freshly squeezed lemon juice. The tangy flavor soup is rich in carbohydrates, protein and essential minerals which makes it a perfect meal for health-conscious individuals.
Mexican Salad with Chipotle Shrimp
Shrimp is rich source of protein and micronutrients while veggies provides carbohydrates, fiber and micronutrients. These combination makes it perfectly balanced meal which can be effective in reducing abdominal and body weight.
Mexican salad with chipotle shrimp can be prepared with raw jumbo shrimp finely cleaned and peeled, roughly chopped lettuce, corn on the cub, black bean, cherry tomatoes cut in halves, coarsely cut avocado, chipotle pepper in adobo sauce, fresh lime juice, olive oil, mayonnaise, honey, garlic cloves and salt.
Chicken and Zucchini Stir Fry
The recipe is very easy to cook and can be prepared in very short duration. The combination provides good notorious value and at the same moment it’s very healthy and helps in reducing weight. It contains protein, carbohydrate, fiber and micronutrients which are essential to body.
Chicken and zucchini stir fry can be prepared with finely sliced chicken breast, roughly chopped zucchini in small blocks, finely minced garlic and ginger, chicken broth, low-sodium soy sauce, cornstarch, sugar, sesame oil and sesame seed for garnishing.
Quinoa is nicknamed “Wonder Grain” because it cooks more quickly than rice and lighter and more nutritious than any other grains. It is native to South America and technically and commonly used as rich source of protein for thousands of years.
Quinoa salad can be prepared with boiled and rinsed quinoa, peeled cucumber cubes, small red onion cubes, diced tomato, finely chopped parsley & mint leaves, extra-virgin olive oil, red wine vinegar, lemon juice, salt, freshly ground pepper, some endives and freshly chopped avocado for garnish.
Chicken Soup with White Beans & Lettuce
Chicken breast and beans are very rich in protein and it will help in reducing hunger while lettuce will serve the requirement of fiber and micronutrients. This meal will curb the hunger while enhancing the metabolism.
Chicken soup with white beans and lettuce can be prepared with shredded chicken breast, chicken or vegetable broth, avocado oil, white beans, freshly grounded pink salt and black pepper and roughly chopped lettuce. Lettuce can be replaced by freshly harvested spinach.
Egg Roll in a Bowl
Although the name of the dish is egg roll in bowl, but its ingredients have no relationship with egg. The recipe is prepared with grounded chicken with broccoli slaw mix. It is the perfect combination of protein and fiber rich diet.
Egg roll in a bowl can be prepared with ground chicken, fresh ginger grated or minced, chopped white onion, finely minced garlic cloves, broccoli slaw mix, coconut amino, coarsely chopped spring onion, sesame oil, sriracha and sesame seed for garnishing.
Idli is most widely used breakfast dishes in southern part of India. In general, idli is prepared with grounded rice and lentil but the rice can be replaced with oats which is richer in protein and essential micronutrients.
Oats idli can be prepared with roasted oats along with finale grated carrots, finely chopped green pepper, and finely chopped fresh coriander leaves. The batter prepared with the mentioned ingredients needs to be kept for fermentation and then steamed to get feathery-light scrumptious idli. It is rich in protein and vitamins & minerals and provides delicious taste without even compromising the health.
Greek Chicken and Farro Salad
Chicken breast which is rich in protein and low-calorie vegetables which are rich in fiber and micronutrients makes in very light and healthy diet. The fiber content will enhance the metabolism rate which serves as important step in reducing body weight.
Greek chicken and farro salad can be prepared with quick cooking farro, chicken breast slices, seedless cucumber, thinly sliced red onion, cherry tomatoes cut in half, freshly squeezed lemon juice, finely chopped dill leaves, feta crumbled, kosher salt and freshly grounded black pepper.
Grilled Chicken with Smoky Corn Salad
The delicious taste of grilled chicken with smoky corn along with spices and seasoning will provide mouth-watering experience. Both the chicken and corn are rich in protein which will be helpful in controlling the portion size.
Grilled chicken and smoky salad can be prepared with skinless chicken breast halves, corn sucked, lime halves, chopped green olives, finely chopped coriander leaves, manchego cheese finely grated, smoked paprika, olive oil, salt and freshly grounded pepper.
Butter Milk Chicken with Charred Broccoli
High protein chicken and low calories smothered sauté veggies are perfect combination of healthy and delicious food recipes. Veggies are rich source of fiber and essential micronutrients.
Buttermilk chicken and charred broccoli can be prepared with chicken marinated in buttermilk, cumin powder, kosher salt, freshly chopped pepper, finely chopped garlic cloves, olive oil, maple syrup and large stalks broccoli cuts in florets. The dish is rich in aroma and spices.