Losing Weight by Following an Indian Diet: In today’s fast-paced life, where one is overloaded with work and hard-pressed to meet deadlines, one often neglects health, making poor dietary and physical activity choices, eventually leading to obesity or some severe health issue.
According to a study conducted in 2017, India is considered to have the second-highest number of obese children (14.4 million) and the third-highest among obese people (11% of all adolescents and 20% of all adults). Known for its rich spices, versatile flavors, and fresh herbs, losing weight effectively in India is an impossible challenge.
For instance, a typical meal is high in carbohydrates and sugar – we eat a lot of chapatis (filled with gluten), rice, potatoes, and spices. A day doesn’t pass without munching on namkeens and bujias. We even pressure our guests into overeating and consider refusing extra help or a rebuff out of hospitality and affection.
It’s no wonder that India is battling a growing obesity problem, especially in the past few decades. Although, the answer doesn’t lie in shunning Indian food favoring foreign cuisines. Thankfully, the best Indian diet plan for losing weight consists of foods lying in your kitchen and making a few changes to your everyday Indian diet. We all know the importance of a balanced diet for healthy living. Even for weight loss, we need to eat all for groups, although some more than others.
Losing Weight by Following an Indian Diet
In this post, we discuss about following
- Carbohydrates
- Proteins
- Vitamins and Minerals
- Fiber
- Fat
- Seven Day Diet Chart
- FAQs
Carbohydrates
Carbohydrates’ primary energy supplier should make up half of your daily calorie intake in your Indian weight loss diet chart. That said, it’s essential to choose the right type of carbs. Bread, biscuits, candies, white rice, and wheat flour are simple carbs that must be avoided because they contain too much sugar and are bad for your health.
Instead, opt for complex carbs in foods such as brown rice, millets such as ragi, and oats rich in fiber and dense in nutrients because they are slow to digest. They leave you feeling full for longer, so if you are looking at a diet chart to reduce belly fat or slimming, the type and amount of carbohydrates you include in your diet plan are influential.
Tip: Completely avoid things like a zero-carb diet or starvation.
Proteins
A lot of the Indian population is vegetarian, thus failing to fulfill the daily protein intake. Many dietitians suggest that approximately 30% of your diet must contain proteins. They are essential for repairing body tissue, muscles, cartilage, and skin and pumping blood. The icing on the cake? Consuming a high-protein diet can help lose weight as it burns calories and builds muscle.
The primary source of protein is eggs, lean beef, chicken, turkey, white fish, and dairy products. However, a high protein vegetarian diet would include whole dals, paneer, chana, milk, leafy greens (like spinach and fenugreek), and sprouts. By and large, try consuming one helping of protein every meal.
Tip: Recently, a new concept of ‘vegan meat’ has sprung up, which gives you similar amounts of protein as actual meat but is plant-based.
Vitamins and Minerals
The last year has been an excellent eye-opener of how critical getting vitamins and minerals is for good immunity. Vitamins A, E, B12, D, and minerals calcium and iron are paramount, especially for weight loss. These nutrients aid in metabolism, improve nerve and muscle function and bone health, and enhance immunity. These are usually found in plants, meat, fish, nuts, oilseeds, fruits, and green vegetables.
Experts suggest that you consume 100 grams of greens and 100 g of fruits daily for weight loss. There are many diet charts for weight loss, for example, focusing on mainly consuming fruits and vegetables in a structured manner. This is one of the most natural weight reduction diet plans suggested for vegans.
Tip: Avoid drinking fruits and vegetable juices because healthy fiber is lost while juicing.
Fiber
As mentioned earlier, consuming fiber-rich foods keeps you full for a more extended period. Luckily, Indian meals contain fibrous foods that aid in digestion and protect your heart’s health. Nutritionists suggest a properly balanced diet for weight loss must include consuming a minimum of 15 g daily. Oats, lentils, flax seeds, apples, avocado, berries, and broccoli are foods high in fiber.
Tip: Your mini-meals can include nuts, seeds, fruits, and salads.
Fat
As ironic and scary as it may sound, the fat group is as vital as other food groups because they help synthesize hormones, store vitamins, and provide energy. The famous Keto diet focuses on consuming most foods dense in mini-meals healthy fats while eliminating carbohydrates. The sense behind it is that the body learns to use fat stores for energy instead of carbohydrates.
Healthy fats need to be consumed, including polyunsaturated, monounsaturated, and omega-3 fatty acids, while eliminating bad fats like saturated and trans fats as they increase blood cholesterol levels. If 20% of your diet comprises healthy fats, you are good to go. There are many heart-healthy oils that you can use while cooking oils such as olive oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil.
Tip: Consume a spoonful of ghee every day, which is highly flourishing to your joints and the gut.
Seven Day Diet Chart
Many experts have suggested the below or a similar diet plan:
For Monday:
- Breakfast: 1 glass of detox cucumber water and Sambar with Idlis or Paneer sandwich
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of dal, Sabzi of your choice, and Brown Rice
- High Tea: Fruits and Buttermilk
- Dinner: 2 Rotis, Lauki Sabzi, and one bowl of dal/ 1 bowl of vegetables
For Tuesday:
- Breakfast: 1 glass of detox cucumber water, Chana dal pancakes/ mixed vegetable parathas
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of dal, two whole-wheat rotis, and Sabzi of your choice
- High Tea: Sauteed Paneer and Buttermilk or Green tea
- Dinner: Low fat paneer curry and Brown Rice
For Wednesday:
- Breakfast: 1 glass of detox cucumber water, Vegetable uthappam with salad or multigrain toast
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of Dal, Sabzi of your choice, and Brown Rice
- High Tea: Banana and Chole salad
- Dinner: Lentil pancakes and Tofu tikka masala
For Thursday:
- Breakfast: 1 glass of detox cucumber water and Egg or Tomato omelet and Buttermilk
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of dal and two whole-wheat rotis and Sabzi of your choice
- High Tea: Fresh fruit smoothie and Bean Salad
- Dinner: Chana Masala and Basmati Rice and Vegetable Salad
For Friday:
- Breakfast: 1 glass of detox cucumber water and Yoghurt with fruits, nuts, and honey
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of Dal and chole and Brown Rice
- High Tea: Buttermilk and Papaya
- Dinner: Multigrain Parathas and Curd
For Saturday:
- Breakfast” 1 glass of detox cucumber water and Vegetable poha or upma
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of dal and two whole-wheat fiber rotis and Sabzi of your choice
- High Tea: Sauteed Vegetables and Curd
- Dinner: Vegetable Salad and Paneer Curry and Basmati Rice
For Sunday:
- Breakfast: 1 glass of detox cucumber water and Sambar with idli or whole-wheat dosa
- Mid-morning snack: Black Coffee or Green Tea and a Bowl of Nuts
- Lunch: Mixed vegetable salad or one bowl of Dal and Paneer Sabzi and Brown Rice
- High Tea: Besan Chilla and Avocado Toast
- Dinner: Cheat meal
Tip: Always have freshly prepared meals. And never forget the famous saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper.”
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FAQs
What are healthy snack options to lose weight for women? A typical Indian woman requires five to six small meals instead of three huge meals because of their work. Below are some snack options for women:
- Buttermilk or green tea
- Fruit smoothies topped with nuts and seeds
- Veg sandwich.
- Walnuts and dates
- Vegetable/ fruit salads
- Multigrain flour khakras
Indian homemade food is considered to be the best weight loss diet.
- What are some Indian foods that must be avoided? Ravishing Indian sweets
- Carbonated drinks
- Naans, laccha paratha, or anything made from refined flour
- White Bread
- Thick gravy subzis
- Alcohol
- Normal White rice
- Ice cream
- Alcohol
- Chocolate and Candies
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