Are you looking for the best Indian diet plan to lose weight? The rules are simple. All you need to do is start eating right. But in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar we eat a lot of potatoes, rice and sweets. We also love our snacks and cant imagine a day without our fix of namkeens and bhujias. We pressurize our friends and family into eating too much, as a sign of hospitality and affection, and consider refusing an extra helping a rebuff. To top it all, weve never embraced physical exercise as essential. Its no wonder that India is battling a growing obesity problem.
But the answer doesnt lie in shunning Indian food in favour of foreign ingredients or fad diets. Youll find that the best Indian diet plan consists of foods youve already got in your kitchen and thatyou can lose weight by making a few changes to your diet.
Weight loss and gain, revolve around caloric consumption and expenditure. You lose weight when you consumefewer calories than you expend. Conversely, you gain weight when you consume more calories than you expend. To drop those excess kilos, all you need to do is eat within your calorie budget and burn the required number of calories. A combination of the two works best suggest experts. Get your daily requirement of calorie consumption and burn based on your lifestyle and dietary preferences, by signing up on HealthifyMe.
However, simply determining how many calories your body needs isnt enough. After all, four samosas (600 calories), two slices of pizza (500 calories) and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar. To lose weight the healthy way, you also need to ensure your diet is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.
No single food provides all the calories and nutrients the body needs to stay healthy. Thats why a balanced diet comprising of macronutrients like carbohydrates, protein and fat along with micronutrients such as vitamins and minerals, is recommended.
The best Indian diet for weight loss is a combination of the five major food groups fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eatis also important.
A lot can be spoken about what goes into an ideal diet chart. However, ones nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female. Geography can play a role as well, with North Indian diets being largely different from South Indian ones. Meal preferences come into play since the consumption of food by a vegetarian or a vegan differing largely from that by a non-vegetarian.
However, we have put together a diet plan for weight loss with Indian food. This 7 day diet plan, 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting with a nutritionist.
Mixed Nuts(25 grams)
Roti (1 roti/chapati)
Roti (1 roti/chapati)
Green Chutney(2 tablespoon)
Green Chutney(2 tablespoon)
Egg Omelette(1 serve(one egg))
Roti (1 roti/chapati)
Roti (1 roti/chapati)
Roti (1 roti/chapati)
Roti (1 roti/chapati)
While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. Include the following nutrients in your diet plan:
Carbs are the bodys main source of energy and should make up half of your daily calorie requirement. However, its important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiberand packed with nutrients as compared to simple carbs. Fiber-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.
Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help paper writer the body build and repair tissue, muscles, cartilage and skin, as well as pump blood. A high protein diet can also help you lose weight, as it helps build muscle which burns more calories than fat.
About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts. Having one helping of protein with every meal is essential.
A food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins and provide energy. Experts suggest one-fifth or 20% of your diet comprise of healthy fats polyunsaturated, monounsaturated and Omega-3 fatty acids. Using a combination of oils for different meals including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil along with restricted quantities of butter and ghee is the most optimal way to consume fats. Avoid trans fats that are found in fried snacks, completely.
Vitamin A, E, B12, D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat and fish, minerals can be found in nuts, oilseeds, fruits and green leafy vegetables.
Experts recommend consuming 100 grams of greens and 100 grams of fruits everyday.
One of the easiest ways to eat healthy is to swap out the unhealthy foods in your diet with healthier alternatives. For example, fulfil your cravings for a snack to munch on with air popped popcorn instead of relying on potato chips. Check out a few healthy meal swaps that you could try going forward:
You dont have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to get fit!
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Indian Diet Plan for Weight Loss | Indian Foods | 2020
