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The weight loss journey is often about the journey and not just the destination. However, it does require immense consistency, motivation and discipline. Moreover, when weight loss gets derailed, it's not often about the inconsistency but giving up the regimen of bland food that is synonymous with the weight loss journey.
Looking back a decade or so, fermented foods have gained much-deserved popularity. While dating back centuries, fermented foods are also helpful in lowering the glycemic index, maintaining blood sugar spikes.
But the good news is that fermented foods are here, which can be a boon to taste while maintaining the standard of diet and nutrition. To know how fermented foods can aid in weight loss while adding taste to your plate, read suggestions made by Varnit Yadav, Exercise and Nutrition Coach, Institute of Nutrition and Fitness Sciences, India, and JPS Health & Fitness, Australia.
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Six Fermented Foods to Add To Your Diet
Miso: It is crafted from fermented soybeans. Miso provides probiotics that promote a balanced gut microbiome, aiding digestion and nutrient breakdown.“Miso is low in calories and high in fibre content. Moreover, the umami flavour of miso also helps in curbing cravings and potentially reduces overeating,” said Coach Yadav.
Sushi: With components like vinegared rice and pickled ginger, sushi introduces subtle fermentation that supports digestion while being low in calories. This dish is often combined with seafood options like shrimp or fish, providing healthy fats and proteins, which makes it quite a healthy option to consume while on a diet.
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Natto: This fermented soybean dish is a probiotic that fosters beneficial gut bacteria that enhance digestion and overall gut function. According to Coach Varnit, “Natto is generally safe, but it is advised to consume it in moderation. Moreover, with this dietary change, results vary with each individual; consult with a nutritionist before making it a staple. Natto alone is not a guaranteed solution for weight loss. It should be incorporated into a healthy lifestyle that includes regular exercise and a balanced diet.”
Kanji: This probiotic drink is made from fermented beetroot, carrot, and other vegetables. Native to South Indian households, this gut-friendly drink is low in calories and can aid in weight reduction. Moreover, this is a nutrient-rich drink, packed with vitamins like C, A, K, fibre, potassium, magnesium and antioxidants.
ALSO READ: Discover the Health Benefits of Beetroot Kanji: Immunity, Digestion, and More
Kombucha: Kombucha is a fermented beverage that now holds prime real estate on many store shelves and for good reason. As per Jadhav, “Kombucha is an aged drink (7-24 days), made from Tea: either black or green, sugar( in the form of white, turbinado, agave or honey), healthy bacteria and yeast. After fermentation, this drink has an increased amount of polyphenols and can combat inflammation and aid in weight loss. However, do not expect a magical weight reduction; choose a low-sugar option and combine it with daily movement and a balanced diet.
Kimchi: Kimchi is the most popular form of side dish that packs flavour as well as probiotic properties to support digestion and gut microbiome. Moreover, according to the National Library of Medicine study, fermented or matured kimchi can help reduce overall body weight by improving metabolic parameters in overweight and obese individuals.
“Fermented kimchi can help break down nutrients for easier absorption and maintain a thriving microbiome, which is vital for smooth digestion. Matured kimchi's frequent usage reflects a tradition of harnessing fermentation to enhance flavour and may also help in weight loss,” shared Coach Varnit.
How Fermented Foods Help Weight Loss: Nutritionists’ Honest Take
As per Coach Yadav, “Even small additions of the above-discussed items can make a meaningful difference. Incorporating ingredients like miso, natto, or seaweed brings probiotics and fibre into your meals, supporting digestion and a balanced gut microbiome."
While the coach advised, “With incorporating new and fermented foods during weight loss, personalisation is key. In case of already following a diet, it is important to connect to your nutritionist or diet instructor to make smart choices by swapping out allergens or irritants as needed."
ALSO READ: Fermented Foods That Can Help Men Boost Their Gut Health
Conclusion: Mindful Eating With Fermented Foods
If trying out a new type of food like fermented ones, it is best to test out if it suits you for good digestion, reducing inflammation and helping in weight loss. However, these nutrient-rich elements can elevate your diet and promote gut health when combined with a mindful and well-balanced diet and daily movement/exercise.