Weight loss diet chart for male: People have to pay special attention to protein and other nutrients when they make a diet plan for weight loss If they do not follow the Diet Chart for Weight Loss, then the weight loss is negligible.
Diet plays an important role in reducing and increasing body weight. The reason for your increasing body weight is because of unhealthy diet or food. All the food items present in nature have their own distinct properties. Due to this, some foods can increase your weight and some can reduce your weight. Today in this article you will learn about the best Indian weight loss diet chart for male.
- Best Indian Diet Plan for Weight Loss
- Weight loss diet for men
- Plant-Based Indian Diet for weight loss
- What to include in the weight loss Indian diet?
- low carb diet indian for weight loss
- Weight loss diet chart for male
- What to drink for weight loss?
- Healthy Indian Menu for One Week
- Unhealthy Foods to Avoid for Weight Loss
- For good health, try to minimize or completely avoid the following foods:
- Bottom Line
- FAQ
Best Indian Diet Plan for Weight Loss
- Indian cuisine is known for its spices, fresh herbs and variety of rich flavours.
- Although diets and preferences vary across India, most people follow a predominantly plant-based diet. About 80% of the Indian population follows Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
- The traditional Indian diet emphasizes high consumption of plant foods such as vegetables, lentils and fruits.
- However, obesity is a growing issue in the Indian population. With the increasing availability of processed foods, India has seen a rise in obesity and chronic diseases like heart disease and diabetes.
- This article explains how to follow a healthy Indian diet chart that can help with weight loss. It also tells which foods to avoid to lose weight and how often you should eat from morning till night as well as Indian menu for a week.
Weight loss diet for men
Most Indian men struggle to lose extra weight and stubborn fat through exercise. But exercise alone will not help. So if you’re also wondering how to lose weight faster for men – the answer is through dietary changes. The most successful weight loss diet combines workouts with a calorie-controlled diet to lose and maintain a healthy weight.
Because some diets can increase your weight. But nature has given us some plant-based foods which are helpful in reducing weight. For this, you need to make a diet chart. If you want to lose weight, then you can adopt a weight loss diet chart with regular exercise/yoga.
In countries like India, there are many traditional diet options that are helpful in reducing your weight. Let us know about those foods which are considered to be the easiest ways to lose weight.
Plant-Based Indian Diet for weight loss
Studies show that plant-based foods are very effective in lose weight. Apart from this, their consumption can protect the human body from many serious and common health problems. Other benefits of Indian plant-based foods for weight loss are in the treatment of heart disease, diabetes and certain types of cancer. Apart from this, the Indian diet can also reduce the chances of Alzheimer’s disease.
Researchers believe that these results are due to the lack of a diet rich in meat and an adequate intake of fresh green vegetables. Consuming a healthy Indian plant-based diet regularly can also treat many chronic diseases.
What to include in the weight loss Indian diet?
You can control your weight by adopting certain types of diets in your diet chart. Indian diet for weight loss can include cereals, pulses, healthy fats, fresh vegetables, dairy products and fruits etc. Most of the people in India choose their diet on the basis of religion. Due to which more importance is given to vegetarianism in India. This is the reason why it is advised to consume more vegetarian food and reduce the use of non-vegetarian food. A healthy Lacto vegetarian diet emphasizes coconut oil, cereals, lentils, dairy and all kinds of green vegetables.
Apart from this, spices like coriander, fenugreek, ginger and turmeric can also be used in traditional dishes. Because all these foods and spices contain many nutrients that keep you healthy as well as help in reducing your weight.
Weight loss green vegetables
Those who want to control their weight should consume more green vegetables according to the Indian diet. This is because green vegetables contain a good amount of antioxidants and anti-inflammatory properties. Apart from this, they are also easy to digest. This type of food can help you in reducing your weight. For this, you can use tomato, spinach, brinjal, mustard greens, okra, onion, bitter gourd, cabbage and mushroom etc. You can get benefits by including these foods in your weekly diet.
Fresh fruits beneficial in losing weight
You can also include fresh fruits in your diet. You can control your weight by including fruits in your daily diet. You can consume fruits like mango, papaya, pomegranate, guava, orange, tamarind, litchi, apple, cantaloupe, pear, plum etc. These fruits can play an important role in controlling your weight.
Nuts and seeds
A balanced diet that also includes dried seeds and nuts can help you lose weight. A balanced diet means having the right amount of all types of food in your diet. You can lose weight by including dry fruits and seeds containing fatty acids in your diet. In this type of diet, you can lose weight by including cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds etc.
Whole grains for weight loss
If you want to reduce obesity quickly, then eat whole grains. It can prevent your body from becoming fat. For this, you can include brown rice, basmati rice, millet, quinoa, barley, corn, whole grain bread, amaranth etc. in your daily diet. It can help in reducing your body weight easily.
Legumes is a way to reduce obesity
To overcome many serious problems, you need plant-based nutrients. Legumes and their seeds contain a good amount of many nutrients which are considered beneficial for health. But the benefits of these legumes also help in reducing your weight. If you are making a weight loss diet chart, then you can include moong, black peas, kidney beans, lentils and other types of legumes. This can be the easiest way to remove the extra fat present in your body.
Herbs to use for weight loss
Herbs are used to overcome your health problems. But you can also use them to reduce your weight. To reduce the increasing weight, you can use garlic, ginger, cardamom, cinnamon, cumin, coriander, garam masala, turmeric, black pepper, fenugreek, basil and mint etc. Regular consumption of these herbs can prevent weight gain.
low carb diet indian for weight loss
You need to consume large quantities of vegetables on a daily basis to get all the micronutrients and minerals for the day and keep counting the low carbs for that day. For weight loss, preferably consume 8 to 10 cups of leafy green vegetables in the Indian low carb diet.
Low carb diets such as ketogenic diets have gained traction to prevent rapid weight loss and hunger pangs. The craze for low-carb diet has increased considerably among celebrities around the world. It is said that the body works by transferring body to release energy from burning carbohydrates, to burn fat. (*)
Weight loss diet chart for male
A healthy diet chart helps you regulate your calorie intake. By determining your activities and caloric intake during the day, a weight loss diet chart gives you a good idea of what you should be eating to lose weight. You can use a diet chart for weight loss by an expert or from the internet.
The foods you eat and the timing of your meals can affect your weight. For this, you can reduce your weight by making some changes in your daily diet and eating time. The following sample is the best diet chart for weight loss in male which contains pre-planned five small meals in a day.
Early Morning (6.30~8 am) Diet Chart for Weight Loss
You start your day with exercise. It not only consumes more calories but also keeps your body active. After exercise, drink 1 cup of tea. If you feel a slight hunger then some biscuits can also be taken.
Breakfast (10.30~11 am) Diet Chart for Weight Loss
Losing weight can also reduce your appetite. That’s why it is good for you to eat something at regular intervals. Before you feel hungry before lunch, it is beneficial to have fresh fruits like orange or apple etc.
Lunch (from 1.00 to 2.00 pm) Diet Chart for Weight Loss
At lunch, you should eat light and healthy food which is low in fat and calories. Apart from this, you should drink at least 1 glass of water before lunch. It will reduce your appetite so that you can avoid obesity.
Evening Diet (4.00~6.00 pm) Chart for Weight Loss
You can use a light diet before dinner or even in the evening. For this, you can have a light tiffin and take tea or coffee with it. But avoid consuming soda or more sweet foods during this time.
Dinner (7.00~8.00 pm) Diet Chart for Weight Loss
Drink 1 glass of water 15 to 20 minutes before having dinner. After that eat light and healthy food. For this, you can use a balanced diet which includes pulses, rice, vegetables, roti, salad etc. Apart from this, You can change your diet every seven days.
What to drink for weight loss?
If you are trying to lose weight, then there are some special things to keep in mind. Just as you control your food intake, in the same way you should be careful with your drinks. You should avoid sugary and high-calorie beverages while trying to lose weight. These types of beverages can reduce your weight-loss effects. Therefore, as a healthy drink, you should consume water, sparkling water and less sweet tea etc.
Healthy Indian Menu for One Week
- A healthy Lacto-vegetarian diet plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.
- Below is a healthy one-week Indian menu chart that focuses on fresh, nutritious food.
- You can adjust it according to your caloric needs, dietary restrictions and food preferences.
Monday
Breakfast: Sambar Brown Rice with Idli
Lunch: Whole grain bread with mixed vegetables
Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
Tuesday
Breakfast: Lentil dal with mixed vegetables and a glass of milk
Lunch: Chana curry with brown rice
Dinner: Khichdi with sprout salad
Wednesday
Breakfast: Oatmeal with apples, cinnamon milk and sliced almonds
Lunch: Whole grain bread with tofu and mixed vegetables
Dinner: Palak Paneer with Brown Rice and Vegetables
Thursday
Breakfast: Yogurt with fruit and sunflower seeds
Lunch: Whole-grain roti with sambhar made of vegetables
Dinner: Chana Masala with Basmati Rice and Green Salad
Friday
Breakfast: Vegetable porridge and a glass of milk
Lunch: Vegetable sambhar with brown rice
Dinner: Tofu curry with potatoes and mixed vegetables
Saturday
Breakfast: Multigrain Parathas with Avocado and Sliced Papaya
Lunch: Salad with Rajma Curry and Quinoa
Dinner: Lentil Dal with Tofu Tikka Masala
Sunday
Breakfast: Cereal porridge with sliced mango or other seasonal fruit
Lunch: Vegetable soup with whole grain bread
Dinner: Spice-Baked Tofu with Vegetables
- Drinking water or unsweetened tea with and between meals will keep you hydrated without adding extra calories.
- Be sure to include non-starchy vegetables at each meal, as well as sources of healthy fats and proteins.
- This will keep your stomach feeling full throughout the day and reduce the chances of overeating.
Unhealthy Foods to Avoid for Weight Loss
- Adding highly processed foods and beverages to your diet that are high in sugar or high in calories can sabotage your weight loss efforts.
- Items like candy, fried foods and sodas are not good for weight loss – they are not good for overall health.
- Eating too many processed foods and products rich in sweeteners can increase the risk of chronic diseases.
- For example, drinking sugar-sweetened beverages such as soda, fruit punch and juice every day has been shown to increase the risks of diabetes, obesity and heart disease.
- Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.
For good health, try to minimize or completely avoid the following foods:
Sugary beverages: Soda, fruit juice, sweet tea, sweet lassi, sports drinks
High-sugar foods: candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yoghurt, high-sugar cereals, digestive biscuits
Sweeteners: Jaggery, sugar, honey, condensed milk
Sweet Sauces: Salad dressing with sugar, ketchup, barbecue sauce, sweet curry
High-fat foods: McDonald’s, french fries, chips, fried foods, fast food like bhujia
Refined Grains: White Bread, White Pasta, Biscuit Products
Trans fats: Vegetables, fast foods, highly processed foods
Refined Oils: Canola Oil, Soybean Oil, Corn Oil, Grapeseed Oil
While it’s perfectly fine to enjoy eating out occasionally, limiting the foods and beverages listed above is good for overall health.
Bottom Line
Men who want to lose the extra fat of their bodies have many healthy, durable foods to choose from. Though you may be tempted to follow a restrictive, low-calorie diet that promises to lose weight quickly, it’s important to choose that fuels your body, isn’t overly restrictive, and can be sustained longer.
To find the best diet for your needs, working with a registered dietitian like an experienced healthcare provider can be helpful.
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FAQ
You eat a lot of meat, poultry, fish, cheese, oil and leafy greens on any low carb diet. A medium low carb diet of 100 to 150 grams per day can include 1/2 cup of cereals, such as brown rice or pearl barley, in two or three meals – each contains about 20 grams of pure carbs per 1/2 cup.
Your busy life and eating sweets may be impossible to follow a 30-day diet plan to lose weight, but, a little determination can do amazing work. So, follow the above weight loss food menu religiously to see miracles.
Indian Diet Plan for Weight Loss Vegetables: Tomato, Spinach, Eggplant, Mustard Greens, Okra, Onion, Bitter Watermelon, Cauliflower, Mushrooms, Cabbage and More Fruits: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Apple, Melon, Pear, Plum, Banana… Dairy: paneer, yoghurt, milk, kefir, ghee
What Is The Indian Vegetarian Version Of Keto Diet?
The vegetarian keto diet menu will include leafy greens and vegetables such as broccoli, asparagus, and green beans, as well as high-fat dairy, nuts, seeds, avocados, berries, sweeteners, oil and fat.
