Indian Weight Loss Diet Plans
Is your diet a balanced one?
Are you looking for the best Indian diet plan to lose weight? All you need to do is start eating right. 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 can’t imagine a day without our fix of namkeens and bhujias. How to lose your weight?
Weight loss and gain revolve around caloric consumption and expenditure. You lose weight when you consume fewer 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.
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. 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.
Balanced Diet Chart:
1. Carbohydrates:
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. 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 fiber and 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.
2. Proteins:
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.
3. Fats:
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.
4. Vitamins and minerals:
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 every day.
5. Meal Swaps:
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.
Indian Weight Loss Diet Tips:
• While observing an Indian diet chart for weight loss for female, the following tips might be useful
• Freshly prepared meals are the best choice always.
• Ensure to have all the food groups in your diet plan.
• Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
• Breakfast should be taken within thirty minutes of waking up.
• Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
• Dinner should be light such as khichdi or dal chawal or curd rice.
• Dinner should be taken at least two hours before bedtime.
• Apart from the main meals, there should be 2-3 mini meals as well.
• These mini meals can consist of fruits, nuts, salads, peanuts etc.
• Packages, processes, ready to eat foods should be avoided.
• Water is a very important element of a balanced diet.
• One meal a week can be a cheat meal, however, ensure not to go overboard during this time.
• Avoid things like a zero carb diet or starvation to lose weight.
List of Healthy Foods to Include in Your Weight Loss Diet Chart:
1. Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best source of vitamins and nutrients.
2. Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet.
3. No Indian meal is complete without dairy products like curd, ghee, buttermilk and cheese.
4. Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.
List of Foods to be Avoided:
Foods or beverages that are processed, high in calories or high in sugar, do not form the best weight loss diet chart. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether. Here is the list of foods to avoid while you are on Indian diet plan for weight loss.
• Highly sweetened beverages such as soda, aerated drinks, sports drinks.
• Sweeteners like sugar, honey, condensed milk.
• Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
• Foods which have high fats such as French fries, chips, fried foods etc.
• Trans fats like Vanaspati, margarine, processed foods.
• Refined oils such as canola oil, soybean oil, grapeseed oil etc.
• Refined grains like white bread, white pasta.
Along with a balanced diet plan, these habits will help you stay healthy:
Opt for 5-6 meals a day: Instead of three large meals, try having three modest meals and a few snack breaks through the day in controlled portions. Spacing your meals across regular intervals prevents acidity and bloating and also keeps hunger pangs at bay. Quit your junk food habit by making healthier snack choices.
Have an early dinner: Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm.
Drink a lot of water: How does drinking more water help you lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.
Eat a lot of fiber: A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. Oats, lentils, flax seeds, apples and broccoli are some great sources of fiber.
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