Best Indian diet plan for weight loss

Best Indian diet plan for weight loss

Weight loss is difficult and takes effort, dedication, and patience. It can be attained by a healthy lifestyle that requires a balanced diet and daily physical activity and workouts. The diet for weight loss does not require any kind of special ingredient but they contain foods that we generally see in your Indian kitchens every day. These foods can be consumed directly or in combination with meals that you eat every day.

The vibrant spices, fresh herbs, and wide variety of rich flavors that characterize Indian cuisine are well-known. Though people’s diets and tastes differ across India, the majority of people eat a plant-based diet. The traditional Indian diet emphasizes a high intake of plant foods such as vegetables, lentils, and fruits while limiting meat consumption.

Indian food is very balanced because it includes the required proportions of proteins, fats, carbohydrates, and fibers. Nutritious foods such as grains, lentils, healthy fats, vegetables, milk, and fruits are also available. As Indian foods are cooked in a number of ways, healthier options are always available. Many traditional Indian spices and herbs such as chilies, turmeric, cinnamon, cardamom, ginger, and leaves of basil are also extremely healthy.

Here are a few vital factors on why the Indian diet plan should be adhered to in order to lose weight:

  • Indian spices and their super-power to add their unique flavors are loaded with antioxidants and anti-inflammatory essential oils. These spices aid in our healthy digestion. They help to reduce acidity, bloat, and gastritis.
  • NimbuPani and amla juice are an incredible alternative to vitamin C drinks with strong fat-busting characteristics.
  • In every part of our country, the various quantities of beans and lenses contain soluble fiber that contributes to reduce the waistline.
  • Nuts, walnuts, sesame seeds, and pine nuts improve the blood flow and provide immediate energy to maintain healthy cholesterol.
  • Green leafy vegetables such as palak, Sarson, and methi are Vitamins that are loaded with vitamins.
  • Homemade pickles are powerful detoxifiers, and help us to keep our bacteria healthy; they contain high antioxidants and fiber.
  • Turmeric, one of India’s most popular spices, is famous for its anti-inflammatory, antimicrobial, and cancer properties.
  • A turmeric compound known as curcumin was found to combat inflammation in the body, improve brain function, and reduce heart disease risk factors.

The following suggestions could be helpful when following an Indian diet chart for weight loss:

  • Freshly made meals are often the best option.
  • Aim to eat breakfast within thirty minutes of waking up.
  • Breakfasts should be filling and nutritious. Paratha, idlis, dosa, uttapam, toast, and eggs are all good options.
  • Lunch should consist of dal, sabzi, roti, and curd or rice, rajma, chole, and so on.
  • There should be 2-3 mini-meals in addition to the main meals.
  • Vegetables, nuts, salads, peanuts, and other snacks can be used to make certain mini-meals.
  • Dinner should be consumed at least two hours prior to going to bed
  • A light dinner, such as khichdi, dal chawal, or curd rice, should be served.
  • Avoid packaged goods, processed foods, and ready-to-eat foods.
  • If you want to lose weight, avoid stuff like a zero-carb diet or starvation.
  • Water is an essential component of a well-balanced diet.
  • A cheat meal once a week is permissible; however, do not overeat during this period.

Processed foods and drinks, as well as foods and beverages that are high in calories or sugar, are not recommended for weight loss. They not only cause weight gain, but they also damage your overall health and contribute to chronic diseases such as diabetes, heart disease, and obesity. It is strongly recommended that you consume these foods in moderation or avoid them entirely. Here is a list of foods to stay away from while on an Indian weight-loss diet.

  • Naan, Pakoras, Saag paneer, Samosas, Chicken Tikka Masala and Pappadam
  • Soda, aerated drinks, and sports drinks are examples of highly sweetened beverages.
  • Sugar, honey, and condensed milk are examples of sweeteners.
  • High-sugar foods include sweets, ice cream, cakes, cookies, rice pudding, high-sugar cereals, and so on.
  • High-fat foods, such as French fries, chips, fried foods, and so on.
  • Vanaspati, margarine, and refined foods are all high in trans fats.
  • Canola oil, soybean oil, grapeseed oil, and other refined oils
  • White bread and white pasta are examples of refined grains.

A healthy one-week Indian sample menu focusing on nutritious food is given below according to your calorie requirements, dietary restrictions, and food preferences you can change it.

Day 1

  • Breakfast: Sambar with brown rice idli
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad or chicken gravy with 2    multigrain Rotis

DAY 2

  • Breakfast: Milk bread and egg with fruits
  • Lunch:  Brown rice with dal
  • Dinner:  Veg paratha with raita or kichadi

DAY 3

  • Breakfast: Vegetable uttapam with sambhar
  • Lunch: nonveg and mixed vegetables salad
  • Dinner:  2 Multigrain Rotis with chicken and curd

DAY 4

  • Breakfast:  vegetable poha
  • Lunch:  Dal with veg or nonveg curry and brown rice
  • Dinner:  One bowl of fruits and vegetables with multigrain Rotis

DAY 5

  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch:  Vegetable soup with whole-grain roti
  • Dinner:  chicken curry with 2 multigrain Rotis

DAY 6

  • Breakfast: fruit salad with a glass of milk
  • Lunch:  one bowl millet and dal khichdi with multigrain roti
  • Dinner:   Palak paneer with brown rice and vegetables

DAY 7

  • Breakfast: dal paratha with mixed vegetables
  • Lunch:  Large veg salad with rajma curry and quinoa
  • Dinner: nonveg curry (chicken or seafood) with multigrain roti

If you stick to this schedule, you’ll get all of the nutrients you need for the day without consuming a lot of calories. This type of diet, when combined with physical activities, workouts will aid not only in weight loss but also in maintaining a healthy lifestyle.

REFERENCES

  1. https://www.medicalnewstoday.com/articles/324808
  2. https://www.ndtv.com/food/weight-loss-an-indian-diet-plan-to-lose-weight-in-one-
  3. https://www.quora.com/What-is-the-best-Indian-diet-for-weight-loss
  4. https://blog.decathlon.in/articles/weight-loss-indian-diet-chart
  5. https://www.healthline.com/nutrition/indian-diet-weight-loss#foods-to-eat
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