Nutritionist Nikita Bardia, who lost 30 kilograms postpartum, has become an influential voice on Instagram, where she frequently shares tips for achieving steady weight loss. Her journey and advice focus on balancing a calorie deficit with satisfying meals, demonstrating that losing weight doesn’t have to mean enduring constant hunger.
The Key to Weight Loss: High-Volume, Low-Calorie Foods
Nikita’s primary tip for weight loss is to prioritize foods that are both low in calories and high in volume. By choosing such foods, she explains, individuals can stay full and manage cravings without consuming excess calories. “Just because you are in a calorie deficit doesn’t mean you need to stay hungry,” she wrote in a recent post, encouraging her followers to embrace foods that satiate while helping to shed pounds.
The Role of Protein and Fiber
According to Nikita, two nutrients stand out for anyone looking to lose weight: fiber and protein.
- Fiber: Not only does fiber help keep hunger at bay, but it also works wonders in curbing cravings, making it an essential part of any weight loss plan.
- Protein: Often dubbed the “king” of nutrients, protein plays a critical role in muscle development and toning, especially when combined with regular exercise. It also contributes to a feeling of fullness, making it easier to maintain a calorie deficit without feeling deprived.
Low-Calorie Foods to Stay Satisfied
Nikita advocates for the inclusion of various low-calorie, high-volume foods to make the most of a calorie deficit diet. These foods help fill up the stomach, allowing for a greater volume of food without the added calories.
Some of her go-to low-calorie options include:
- Cucumber
- Bottle gourd
- Apple
- Leafy greens like spinach and fenugreek
- Millet khichri with vegetables
- Watermelon
- Sweet potato
- Coconut water
- Low-fat Greek yogurt and buttermilk
- Papaya
- Lemon water with chia seeds
- Air-popped popcorn
- Sprout salad
- Cantaloupe
- Black beans
- Bell peppers
- Berries
- Pears
- Low-fat cottage cheese
These foods are not only nutritious but also help manage hunger and cravings while adhering to a calorie deficit diet.
Understanding Calorie Deficit
A calorie deficit occurs when you consume fewer calories than your body burns. This forces the body to tap into stored fat for energy, which leads to weight loss. Tanya Khanna, a nutritionist and yoga trainer at Alyve Health, explains, “When you provide fewer calories than your body expends, it turns to stored fat for energy, resulting in weight loss.”
Incorporating these strategies, as demonstrated by Nikita, may provide a sustainable approach to weight loss—one that is both satisfying and effective.
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