Are you looking for the best weight loss diet plan for Indian? The rules are simple. All you have to do is start eating right.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, pulses and fruits as well as low consumption of meat.
However, obesity is an increasing problem in the Indian population. With the increasing availability of processed foods, India has seen an increase in chronic diseases related to obesity and obesity such as heart disease and diabetes. (**)
This article explains all about a healthy weight loss diet plan for Indian.
Is The Indian Diet Healthy?
Indian food is the most popular for its diversity. A variety of foods, spices and dishes that are native to India make Indian food one of the most nutritious foods in the world. But recently, Indian food has started being classified as unhealthy as it is being linked to high sugar and high carb food which can contribute to high cholesterol.
Traditional Indian food, though, is not only healthy but also incredibly delicious with a lot of health benefits. Indian food supports immunity, inflammation, brain function and many other functions in the human body.
What Is A Suitable Diet Plan For Indians?
Have you ever wondered why it is sometimes so challenging to stick to a diet plan? Is this because the shopping list becomes wider whenever we introduce new items in a diet plan? So, how can one make permanent changes in one’s diet? simple! Go for a traditional Indian diet instead of foreign ingredients or a fad diet.
Our traditional cooking methods for preparing Indian foods, such as sprouting, malting and fermentation, enhance its functional properties. Hence, the most suitable diet for Indians is traditionally cooked food with local and seasonal products.
4-Week or 1 Month Indian Diet Plan For Weight Loss
In this post, we mentioned a 4-week (1000~1500) calorie diet plan. Remember, if you include exercise in your routine, you can consume around 1900 calories (or more depending on the level and intensity of exercise you do).
Week 1
| MEALS | WHAT TO EAT |
| Early Morning (6:30 – 7:30 a.m.) | 2 Tbsp of fenugreek seeds soaked overnight in 1 cup of water |
| Breakfast (7:30 – 8:30 a.m.) | 2 idlis with 1 cup sambar & ¼ cup coconut chutney + 1 cup green tea + 4 almonds |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 fruit of your choice |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis + 1 serving white rice + 1 cup dal + 1 cup mixed vegetable curry 1 cup buttermilk (after 20 minutes) + 1 cup salad |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices |
| Dinner (7:00 – 7:30 p.m.) | 2 Rotis + ½ cup mixed vegetable curry/chickpeas + 1 cup low-fat curd + 1 cup salad + 1 cup warm skim milk with a pinch of turmeric before bed |
Week 2
| MEALS | WHAT TO EAT |
| Early Morning (6:30 – 7:30 a.m.) | 2 Tbsp of fenugreek seeds soaked overnight in 1 cup of water |
| Breakfast (7:30 – 8:30 a.m.) | 2 idlis with 1 cup sambar & ¼ cup coconut chutney + 1 cup green tea + 4 almonds |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 fruit of your choice |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis + 1 serving white rice + 1 cup dal + 1 cup mixed vegetable curry 1 cup buttermilk (after 20 minutes) + 1 cup salad |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup moong bean sprouts, 15 peanuts with salt pepper and lemon to taste Or 1 cup cucumber and carrot slices |
| Dinner (7:00 – 7:30 p.m.) | 2 Rotis + ½ cup mixed vegetable curry/chickpeas + 1 cup low-fat curd + 1 cup salad + 1 cup warm skim milk with a pinch of turmeric before bed |
WEEK 3
| MEALS | WHAT TO EAT |
| Early Morning (6:30 – 7:30 a.m.) | 1 cup chia seeds soaked in water/1 cup fenugreek soaked water |
| Breakfast (7:30 – 8:30 a.m.) | 2 moong daal crêpes + 4 almonds + 1 cup green tea + 4 almonds |
| Mid-Morning (10:00 – 10:30 a.m.) | 1 cup seasonal fruit of your choice |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis or 1 serving of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup low-fat curd + 1 cup salad |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup coconut water + ½ cup watermelon/grapes |
| Dinner (7:00 – 7:30 p.m.) | 2 Rotis + ½ cup tofu curry/mushroom + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed |
WEEK 4
| MEALS | WHAT TO EAT |
| Early Morning (6:30 – 7:30 a.m.) | 1 cup water with the juice of half a lime/ 10 ml wheatgrass juice |
| Breakfast (7:30 – 8:30 a.m.) | ½ cup vegetable upma + 2 almonds + 1 cup milk / green tea |
Mid-Morning (10:00 – 10:30 a.m.) | 1 cup seasonal fruits |
| Lunch (12:30 – 1:00 p.m.) | 2 rotis + 1 cup vegetable curry + 1 cup beans/lentil + ½ cup salad + ½ cup low-fat curd |
| Post Lunch (3:30 – 4:00 p.m.) | 1 cup coconut water or freshly pressed fruit juice or green tea |
| Dinner (7:00 – 7:30 p.m.) | 1 roti or 1 serving of brown rice + 1 cup daal/mushroom + ½ cup boiled vegetables + 1 cup warm milk before bed |
What Foods To Eat For Weight Loss?
In addition to these foods, here is a list of foods you can include in your diet.
Foods To Eat
| Legumes | Moong Dal, Black Peas, Rajma, Dal, Pulses and Chickpeas |
| Nuts and seeds | Cashewnuts, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and much more |
| Vegetables | Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and much more |
| Fruits | Including mango, papaya, pomegranate, guava, orange, tamarind, litchi, apple, melon, pear, plum, banana |
| Roots and tubers | Potatoes, carrots, sweet potatoes, turnip, yam |
| Dairy | Paneer, Curd, Milk, Kefir, Ghee |
| Whole grains | Brown rice, basmati rice, millet, sepia, quinoa, barley, maize, whole grain bread, amaranth, jowar |
| Herbs and spices | Garlic, ginger, cardamom, cumin seeds, coriander, garam masala, red capsicum, turmeric, pepper, fenugreek, tulsi and much more |
| Protein sources | Tofu, Legumes, Dairy, Nuts and Seeds |
| Healthy fats | Coconut milk, full-fat dairy, avocado, coconut oil, rice bran oil, olive oil, peanut oil, sesame oil, ghee |
Foods To Avoid
- Butter, mayonnaise, canola oil, vegetable oil.
- Deep Fried foods, potato chips, doughnuts, nachos, fries, pizzas, burgers, etc.
- Aerated drinks, artificially sweetened drinks, packaged fruit juices and alcohol.
- Ready to eat food and frozen foods.
The National Institute of Nutrition advises physical exercise to lead a healthy life. Here is a simple 5-minute workout routine that you can do comfortably in your home.
Smart Ways to Lose Weight
- Try consuming at least five different types of vegetables and three different types of fruits per day.
- Avoid consuming too much oil. Although ghee is good for health, avoid it for a few days.
- Drink the remaining water while making ricotta cheese at home. It is rich in protein.
- Do not throw away the soft spinach stem or crunchy broccoli stalk, considering as inedible. Wash them off and cut half an inch broccoli stalk or soft spinach stem. You can use the rest as these parts of vegetables are highly nutritious.
- Mix cardio and Yoga training. Make sure you first reduce fat through cardio and then gradually incorporate Yoga training into your exercise routine.
- Be sure to get at least 7-8 hours of sleep a day.
- Meditation and de-stress.
- Stay hydrated.
Tips For Maintaining A Balanced Diet Chart
Balanced Diet – Your day does not begin without listening to a new diet plan or superfood. You always get so much information, don’t be too confused. But just eat healthy food that gives better health without much effort.
What nourishes your body to function well is known as a balanced diet. You should consume more calories through:
- Fresh fruit.
- Fresh vegetables.
- Nuts.
- Protein – Proteins help build muscles and tissues. It also maintains the fluid level of your body. It was used to increase immunity. If your body is deficient in protein, it will cause muscle wasting, weight gain, poor immunity and low hemoglobin.
- Whole grains
carbohydrate:
It is necessary to compound for daily activity. It is mainly essential for the proper functioning of the brain, heart and nerve tissues. Two types of carbohydrates:
Simple carbohydrates: maida and glucose.
Complex carbohydrates: fibre.
Legumes.
About calories
The amount of energy stock up in food is measured by calculating the number of calories. Calories are used for walking, running, breathing, thinking and all other activities. Everyone needs to eat about 2000 calories per day to maintain weight.
READ HERE:
Fenugreek seeds for weight loss
keto diet plan for vegan and food lists
The Bottom Line
With a drastic and sudden change in your eating pattern, you can achieve short-term goals, but they won’t be long lasting. Instead, what you can do:
Review your eating habits and work on improving them.
Change your unhealthy eating options with healthy options.
Strengthen your newly adopted healthy eating habits.
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Opting for complex carbs, incorporating protein in every meal and snack, filling half of your plate with non-starchy vegetables, eating mostly whole foods, limiting highly processed foods and watching your portions of high-calorie food.
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SIX WEIGHT-LOSS STAPLES OF INDIAN FOOD include dal, turmeric, natural yoghurt, whole grains, green leafy vegetables and fruits.
1. Cut the processed sugar and food (also subway). Never eat them in your life.
2. Use oil, desi ghee and butter at least. Don’t touch them for the last 40 days.
3. Do weight training and cardio. Be active throughout the day.
4. Protein-rich diet. Do not reduce your carbs initially (at least 2 weeks after starting exercise). You may gradually reduce carbs. Fibre is important.
5. Stay hydrated and start your day by drinking half a litre – 1 litre of lukewarm water (if possible while drinking sits in Indian style). Don’t overdo anything.
In short, white rice is neither harmful nor conducive to weight loss. However, eating a diet rich in whole grains like brown rice helps in weight loss and helps in maintaining a healthy body weight.
