Upma is a common Indian morning meal that is made with toasted wheat grains (sooji) and veggies. It is a good choice for losing weight because it has many advantages, such as:
- Few calories: Upma is a dish that has few calories and can help you burn more calories than you eat, which is important for losing weight. One cup of plain upma has about 200 calories, which is much less than other morning meals like flatbreads, rice cakes, or pancakes¹.
- Lots of fibre: Upma has fibre from wheat grains and the veggies in the dish. Foods with fibre stay longer in your stomach, which helps you feel full and happy for more time. This can make you eat less and lower your total calories for the day, helping you lose weight⁵.
- Gives energy: Upma is a good source of carbs that give energy to your body and brain. Carbs are important for keeping your metabolism, mood, and thinking skills. Eating upma can help you avoid feeling tired and hungry that can make you give up on your weight loss goals⁴.
- Different and healthy: Upma can be made healthier and tastier by adding different ingredients, such as small grains, beans, cheese, nuts, seeds, and spices. These ingredients can increase the protein, iron, calcium, and antioxidants in upma, making it more balanced and good for you. You can also try different veggies, such as carrots, peas, beans, tomatoes, and spinach, to add more fibre, vitamins, and minerals to your upma²³.
Therefore, upma is a good option for losing weight, as it is yummy, low in calories, high in fibre, and gives energy. However, you should control how much you eat and not overdo it, as eating too much upma can make you gain weight. You should also avoid adding too much oil, salt, or sugar to your upma, as these can increase the fat, sodium, and calories in the dish. A healthy amount of upma is about one cup, which you can have with a glass of low-fat milk or a bowl of fresh fruits for a full and happy breakfast.
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