You might face fat shaming once in your life if you are an overweight person. Fat shaming is the practice of criticizing and bothering obese people about their weight or eating habits in order to make them feel embarrassed of themselves.

Sometimes people avoid eating and cut their routine diet to manage weight and some of them move towards weight losing food that makes their tummy full.

People are also afraid of becoming overweight! They believe that everything is fattening and that they must eliminate gluten, lactose, sugar, and fat from their diets in order to be leaner and healthier.

If you have wheat allergy and you want to eliminate gluten from your diet and looking for gluten free diet to reduce weight, then these recipes are blessings of god.

What causes weight gain?

There is a myth that if we cut down our diet and calorie intake, then it leads to weight loss, But it is possible to weight loss by eating more.

Yes, you heard right, now you can easily lose weight by eating more. This blog contains easy healthy dinner ideas for weight loss that satisfy your craving without gaining weight.

People always search for good diets for losing weight, in order to lose weight, but food is not the problem, but there are some more reasons that cause weight gain. Let’s see what are the reasons that affect your weight.

Causes of weight gain

Uneven diet

A diet high in calories, saturated fats, sweets, and processed foods can all contribute to weight gain. Overconsumption of calorie-dense foods without proper portion management can result in an energy imbalance, in which calories consumed exceed calories burned.

Lazy Lifestyle

A sedentary lifestyle and a lack of physical activity might contribute to weight gain. Minimal or no exercise decreases the number of calories burned, making it simpler to gain weight.

Genetics

Some people are predisposed to gain weight more readily or suffer from obesity due to genetic causes. These genetic differences can have an impact on metabolism, fat accumulation, and hunger management.

Environmental factors

Obesogenic environments, for example, can contribute to weight gain and obesity. Weight gain can be exacerbated by easy access to high-calorie meals, greater portion sizes, food marketing, and sedentary behaviors encouraged by technology and modern living.

Mental health

Emotional problems such as stress, depression, or emotional eating can all contribute to weight gain. Some people may use food as a coping method, resulting in overeating and weight gain.

Drugs

As a side effect, certain drugs, such as antidepressants, antipsychotics, corticosteroids, and some hormonal contraceptives, may contribute to weight gain.

Poor sleep routine

Poor sleep habits or insufficient sleep duration have been connected to weight growth and obesity. Sleep deprivation can impair hormone control, resulting in increased hunger and altered metabolism.

Medical disorder

Some medical disorders, such as hypothyroidism, polycystic ovarian syndrome (PCOS), and hormonal imbalances, might contribute to weight gain or make losing weight more difficult.

Lack of fiber in diet

Fiber rich foods boost metabolism and keep your tummy full for a long time. You should consume fiber rich foods like Jowar, Ragi and Chana(Sorghum, finger millet and chickpeas.) Or you can follow 3-easy healthy dinner ideas for weight loss below to fulfill your fiber requirement.

Nutrients that help in weight loss

Myths say that you should cut your diet by avoiding nutrients and minerals, but the truth is that they can help you in losing weight naturally.

The balance of energy in our bodies connects metabolism and weight. The process through which our bodies turn food into energy is known as metabolism. It determines how many calories we burn at rest and during exercising.

When we eat more calories than our bodies require for energy, the excess calories are stored as fat, resulting in weight gain. When our energy intake surpasses our energy expenditure, this occurs.

There are some carbohydrates that result in increasing metabolism which directly leads to weight reduction. Here we put a list of complex carbs for weight loss that result in weight loss.

When it comes to weight loss, it’s not so much about individual carbohydrates as it is about the overall balance of your diet and producing a calorie deficit.

According to Matthew Olesiak, M.D., chief medical director of Bellevue, Washington-based health technology startup SANESolution, weight control is mostly a hormonal response to certain foods. “Hormones send signals to the brain that influence our cravings, hunger, and body weight,” he explains. Here’s how different foods influence your hunger hormones:

Protein quickly fills you up and keeps you full for a long period. According to Dr. Oleksiak, it also reduces post-meal releases of the hunger hormone ghrelin, which reduces feelings of hunger.

Protein

Protein also takes more energy to digest and increases lean muscle mass, both of which help boost metabolism.

Protein can help with weight loss in a variety of ways. First, protein is extremely satiating, which means it keeps you content for longer, lowering your chances of overeating and snacking between meals.

Protein enhances sensations of fullness, can help restrict calorie intake and contribute to the creation of a calorie deficit, which is required for weight loss.

Including protein is proven to be the best diet plan to reduce weight.

Fibre

Because of its multiple benefits, fibre is an essential component in the weight loss path.

High-fibre diets, such as fruits, vegetables, whole grains, and legumes, have various weight-management benefits.

For starters, fibre bulks up your meals, creating a sensation of fullness and lowering the impulse to overeat or snack excessively.

Furthermore, fibre-rich meals have a lower calorie density, which means they deliver a bigger amount of food with fewer calories.

You can include multi-grains like sorghum, chickpeas, finger millets (jowar, Chana, Ragi). Besides fiber and protein riches, these grains are gluten free, if you have wheat allergy or wanna avoid gluten, then these might be helpful for you.

You can go for multi-grain flour for easy healthy dinner recipes to lose weight.

3 easy healthy dinner ideas for weight loss

For a tastier weight lose journey, we bring easy healthy dinner ideas for weight loss, so that you can lose weight by eating more.

Multigrain tikki

1 cup readymade multigrain flour (jowar, chana, bajra, makka, and ragi)
1/2 cup boiled and mashed potatoes
1/4 cup finely chopped mixed vegetables (carrots, peas, corn, bell peppers, etc.)
2 tablespoons chopped fresh cilantro (coriander)
1 teaspoon ginger-garlic paste
1/2 teaspoon turmeric powder
1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon red chilli powder (adjust to taste)
Salt to taste
1 tablespoon of oil (for cooking)

Instructions:

In a mixing bowl, combine the cooked and cooled mixed grains, mashed potatoes, chopped vegetables, cilantro, ginger-garlic paste, turmeric powder, cumin powder, coriander powder, red chilli powder, and salt. Mix well to combine all the ingredients.
Divide the mixture into equal-sized portions and shape them into round patties.
Heat oil in a non-stick pan or skillet over medium heat.
Place the tikkis in the pan and cook them for 4-5 minutes on each side, or until they turn golden brown and crispy.
Once cooked, transfer the tikkis to a plate lined with paper towels to absorb any excess oil.
Serve the multigrain tikkis hot with a side of green chutney, yoghourt dip, or ketchup.

You can enjoy these multigrain tikkis as a healthy and flavorful snack or serve them as a part of a meal with a side of salad or multigrain bread for weight loss.

Feel free to customise the recipe by adding your favourite herbs and spices to suit your tastes.

Multigrain chilla

Prepare the following ingredients:

1/2 cup ragi flour (finger millet flour)
1/2 cup jowar flour (sorghum flour)
1/2 cup chana flour (chickpea flour)
1/4 cup finely chopped onions
1/4 cup finely chopped tomatoes
1/4 cup finely chopped bell peppers
2 tablespoons chopped fresh coriander leaves
1 teaspoon grated ginger
1 green chilli, finely chopped (adjust to taste)
1/2 teaspoon cumin seeds
1/4 teaspoon turmeric powder
Salt to taste
Water (as needed for batter)
Oil or ghee (for cooking)

Steps

Combine thoroughly.

Whisk in the water gradually until the batter is smooth and pourable.

The batter should have the consistency of dosa or pancake batter.

Warm a nonstick skillet or pan over medium heat and lightly coat it with oil or ghee.

Pour a ladle of batter onto the pan and carefully distribute it into a circular shape.

On medium heat, cook the chilla until the bottom is golden brown and crisp. Drizzle some oil or ghee around the perimeter.

Cook until the chilla is cooked through and golden brown on the opposite side.

To make more chillas, repeat the process with the leftover batter.

Serve the multigrain chillas hot with chutney or yoghurt dip of your choice.

Multigrain bread

Multigrain bread for weight loss is definitely a good option for you. Here’s a recipe for multigrain bread using jowar (sorghum), ragi (finger millet), and channa (chickpea) flour.

Ingredients:

1 cup jowar flour (sorghum flour)
1 cup ragi flour (finger millet flour)
1 cup chana flour (chickpea flour)
1/4 cup flax seeds
1/4 cup sunflower seeds
1 tablespoon active dry yeast
1 tablespoon honey or maple syrup
1 teaspoon salt
1 1/2 cups warm water (around 110°F or 43°C)
2 tablespoons olive oil

Steps

Combine the jowar flour, Ragi flour, Chana flour, flaxseeds, sunflower seeds, yeast, honey or maple syrup, and salt in a large mixing bowl.

Combine thoroughly.

To the dry ingredients, gradually add warm water and olive oil. To make a sticky dough, combine all of the ingredients.

Transfer the dough to a floured board and knead it for 8-10 minutes, or until smooth and elastic.

Place the dough in an oiled bowl, cover with a moist cloth, and set aside for 1-2 hours, or until it doubles in size.

Preheat the oven to 375 degrees Fahrenheit (190 degrees Celsius).

Punch the dough down to release the air.

Form it into a loaf and place it in a loaf pan that has been oiled.

Wrap the loaf in plastic wrap.

Wrapping up

If you really want to lose weight by eating tasty food, then you must include multigrain flour into your daily diet. Desi udyami brings gluten-free multigrain flour for weight loss, so that you don’t need to cut down your daily diet for the sake of consuming less calories and you can enjoy good healthy meals for weight loss.

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Satisfy Your Cravings & loss weight by eating: 3 Easy healthy dinner ideas for weight loss