How Nutrition Helps in Weight Loss?

Most of men and women who are willing to lose weight often misunderstand and ignore nutrition in their diet which actually plays a key role in weight management.

What you eat is more important as the nutrition of the same decides your health state.

I would like to share my experience of misunderstanding the facts or you can say I had my own perception about fat loss or weight loss.

I have always been a fitness enthusiast but didn’t know about the science behind the same. For me it was all exercise and running that kept me fit (I assumed). But when I got to know the science behind weight loss, muscle building and fitness then it was a cake walk for me.

People often think that the more they workout the more they lose weight and keep on ignoring the importance of nutrition.

It is actually 80: 20 rule
It’s all about 80 percent nutrition (diet) and 20 percent exercise (workout)

You must have noticed the 6 months journey of Aamir Khan for the movie “Dangal”. He also mentioned that it was 80% of the nutrition and 20% of exercise which led him to 10% body fat.

Let’s see what all you need to know about nutrition that will help you in achieving your goal of fat loss, muscle building, transformation, or being healthy.

Add Complex Carbohydrates

We do consume carbohydrates in most of our meals in the form of Chapati, Potato, Rice, Bread, etc. which provides us energy throughout the day.

Pic Credit:Freepik

But do we really check are we eating good carbohydrates or bad carbohydrates?

Now the question comes what are good Carbohydrates and bad carbohydrates?

Good carbohydrates are the complex form of carbohydrates that slowly breaks down into glucose and then travel to our bloodstream. Complex carbs provide energy throughout the day. These are made up of whole grains and have fiber present.
For Example Whole wheat Chapati (tortilla), Whole Wheat Bread, Wholegrain Rolled Oats, Brown Rice, etc.

Fiber makes you feel full so you don’t crave more food and abstain you from overeating.

Whereas bad carbohydrates are simple form of carbohydrates which moves faster in blood stream and spikes your insulin which results in increasing fat. This form doesn’t have fiber in it.
For example: White bread, Refined wheat flour Chapati (Naan), White Rice etc.
So, add more complex carbohydrates in your daily diet.

Increase your protein intake

Protein is an essential nutrient of our daily diet. People often think that protein is required only for body builders or gym freaks. But our body uses protein to build and repair tissues. Protein is an important building block of bones, muscles, cartilage, skin, and blood. Protein also helps in muscle building as well as fat loss.

So, if your aim is to lose weight then you have to consume enough protein in each meal.
You can add Beans, Chickpeas, Oats, Milk, Cottage Cheese (Paneer), Eggs, Chicken, Fish etc. for a good protein intake.

Add More Fruits & Vegetables (Fiber)

By adding more fruits and vegetables you will be able to add enough fiber in your diet which helps you in having your appetite full.

Fiber also helps in digestion which results in keeping your metabolism regulated.

Add more raw vegetables in the form of salad which will eventually help in melting the fat of your body.
Fruits and vegetables are required as they provide a lot of vitamins and minerals to the body which support in good functioning of our body and brain.

Eat healthy fats

Healthy fats are also vital which maintains good cholesterol in your body and keep your heart healthy. You can get healthy fats from Olive oil, avocado, fish oil (omega 3), nuts (almonds, walnuts, cashews, peanuts etc.), and seeds (flax seed, chia seed, hemp seed, sunflower seed etc.)

Increase your water intake

I always insist on having good water intake as it flushes out toxins from your body, provides lubrication to the joints and keeps you hydrated.

It is an important and most ignored component which helps in losing weight. So, drink at least 3-4 liters of water every day to achieve your goal of weight loss.


We just need to track the nutrition value of our daily diet. When you are concerned about what you are eating then you have balanced meals and balanced lifestyle. It’s really not difficult to lose weight if you eat clean and scan through the nutrition facts of the food you are eating. Follow 80:20 ratio and you will get amazing results. Leave a comment below

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