15. Whole Grains
Whole grains are rich in healthy fats, dietary fiber, and other nutrients. Scientists report that whole grains help reduce the blood glucose levels and body fat percentage thereby preventing metabolic diseases. Have whole grains such as brown rice, whole wheat bread, whole wheat pasta, broken wheat, black rice, corn, quinoa, etc. for lunch along with veggies and a lean protein source.
16. Chili
Chili contains capsaicin, which induces a Thermogenic effect thereby raising the metabolic rate. Include chili flakes, finely diced chili, and chili powder to your soup, salad, curry, or pasta to spice up your lunch and reduce weight.
17. Yogurt
Yogurt is loaded with good gut bacteria that supports digestion. Yogurt also aids weight loss by increasing satiety, promoting fat loss, decreasing glycemic response, and increasing insulin sensitivity. You can have low-fat yogurt post lunch or add it to your crunchy salad as a substitute for mayonnaise or any other high-fat dressing.
