Top 10 Healthy Foods for Weight Loss - Expert Advice from Dr. Gauri Mehra
Dr. Gauri Mehra
Published on September 27, 2025
A Simple Start to Your Weight Loss Journey
Hello! I'm Dr. Gauri Mehra. In my practice across Ajmer, the most common question I get is, \"Doctor, what should I eat to lose weight?\" Many people think weight loss is about starving or following complicated diets. But I believe it's about making smart, simple choices.
The truth is, some foods can actually help you feel full, boost your metabolism, and reduce cravings. Today, I want to share with you my list of top 10 healthy foods that can power your weight loss journey. Remember, these are general guidelines. For a plan made just for you, please visit me at my clinic.
(Table of Contents)
- 1. Green Leafy Vegetables
- 2. Whole Eggs
- 3. Lean Chicken and Fish
- 4. Boiled Potatoes
- 5. Pulses and Legumes (Daal, Rajma, Chana)
- 6. Curd (Dahi) and Yogurt
- 7. Nuts and Seeds (Badam, Akhrot, Flaxseeds)
- 8. Fruits (Especially Berries and Apples)
- 9. Whole Grains (Oats, Dalia, Brown Rice)
- 10. Soups (Vegetable and Dal)
- 11. The Golden Rule: Balance is Key!
- 12. Ready for a Personalized Plan? Let's Talk!
My List of Top 10 Healthy Foods for Weight Loss
1. Green Leafy Vegetables (Palak, Sarso, Bathua)
Vegetables like spinach, kale, and mustard greens are superstars. They are very low in calories and carbohydrates but full of fiber. This fiber helps you feel full for a long time, preventing you from overeating. You can add them to your dals, make sabzis, or even blend them into smoothies.
2. Whole Eggs
Don't be afraid of eggs! They are a great source of protein and healthy fats. Eating eggs for breakfast can make you feel so satisfied that you automatically eat fewer calories for the rest of the day. They are nutritious and support weight loss effectively.
3. Lean Chicken and Fish
If you are a non-vegetarian, lean protein is your best friend. Chicken breast and fish (like salmon or rohu) are high in protein, which keeps you full and helps maintain muscle mass while you lose fat. Fish also contains healthy Omega-3 fats, which are good for your heart.
4. Boiled Potatoes
You might be surprised to see potatoes on this list! While fried potatoes are unhealthy, boiled potatoes are very filling. They are rich in potassium, which helps control blood pressure. The key is to eat them boiled or steamed, not fried. They can be a part of a balanced meal.
5. Pulses and Legumes (Daal, Rajma, Chana)
Our everyday daal, rajma, and chana are excellent for weight loss. They are packed with protein and fiber, a combination that is perfect for controlling hunger. A bowl of dal with lots of vegetables is a complete, satisfying, and weight-loss-friendly meal.
6. Curd (Dahi) and Yogurt
A bowl of fresh curd is a wonderful food. It contains probiotics, which are good for your gut health. A healthy gut is linked to a lower risk of obesity. Choose plain, homemade dahi without added sugar. It's a perfect snack or a side with your meals.
7. Nuts and Seeds (Badam, Akhrot, Flaxseeds)
Despite being high in fat, nuts are not fattening if eaten in small quantities (a small handful per day). They are a great snack, providing protein, fiber, and healthy fats. They curb hunger between meals. Flaxseeds are especially good as they are high in fiber.
8. Fruits (Especially Berries and Apples)
Fruits are nature's candy. Apples and berries are full of fiber, which slows down digestion and keeps you feeling full. Berries are also packed with antioxidants. Having a fruit instead of a sugary biscuit or namkeen is a great step towards weight loss.
9. Whole Grains (Oats, Dalia, Brown Rice)
Swap your refined grains (like maida and white rice) with whole grains. Oats, dalia (broken wheat), and brown rice are rich in fiber and nutrients. They provide sustained energy and keep you full for longer, preventing unnecessary snacking.
10. Soups (Vegetable and Dal)
Starting your lunch or dinner with a bowl of clear vegetable soup or dal shorba can help you eat less of the main course. Soups have a high water content, which makes you feel full with very few calories. It's a simple and effective trick.
The Golden Rule: Balance is Key!
My dear friends, remember that no single food can magically make you lose weight. The secret is to include these foods in a balanced diet. Portion control and regular physical activity are equally important. Avoid processed foods, sugary drinks, and excess oil.
Ready for a Personalized Plan? Let's Talk!
Every body is different. What works for one person may not work for another. If you're in Ajmer and struggling to find the right diet, I am here to help. I can create a personalized weight loss plan that fits your lifestyle, health condition, and food preferences.
You can meet me at my clinics:
Morning Hours: 10:00 AM - 2:00 PM
Location: Paras Urology & Multispeciality Hospital, Haribhau Upadhyay Nagar, C-Block, Pushkar Road, Ajmer
Evening Hours: 6:00 PM - 8:00 PM (By Prior Appointment Only)
Location: Jeevan Jyoti Hospital, 19, 26B, Beawar Rd, Nai Basti, Ramganj, Ajmer
Contact: 9461068894 to book an appointment.
I hope this list helps you make healthier choices. Your journey to a healthier you starts with one small step!
Wishing you good health,
Dr. Gauri Mehra
(Dietician, Ajmer)