There is a misconception that Indian food is unhealthy. exist most common misconceptions about Indian food is oily, hot and spicy, greasy, sugary etc.
But wait. Is it really the fact? No problem. Actually, Indian foods are healthier as we Indians generally consume freshly cooked food and use varieties of spices in our cooking which sometimes also fight against obesity. Everything you need to adopt a healthy cooking habit with less oil and less spices and avoid refined ingredients in your kitchen, says Payal Rangar, public health expert, nutritionist and weight loss consultant.
She explains that there are varieties of healthy indian dishes that one can consume to get into a calorie deficit to combat obesity. Therefore, you have to focus on the three main meals (breakfast, lunch and dinner) of the day to enter a calorie-deficient diet.
There are many healthy Indian breakfast options that obese people can choose to go on a calorie deficit diet. Having the right foods can curb cravings and keep you full longer, making it easier to lose weight.
I am listing 5 healthy breakfast options that can help you lose weight.
1. Vegetable Dahlia
Dahlia is a fiber-rich Indian superfood. Dalia can be cooked in a sweet and savory way. But when you’re trying to lose weight, it’s best to cook Dahlia with lots of vegetables to increase the nutritional value and make you feel more full.
2. Moong Dal Chila
Moong dal is a protein-packed vegetarian superfood that comes with amazing nutritional benefits. It helps curb your appetite by reducing levels of the hunger hormone, ghrelin, which makes you crave less and therefore aids in weight loss.
3. Tangy Black Chana Chaat
Black Chana is high in protein and fiber, which are known to keep you full for longer as they take time to digest. Usually black chaat chaat is prepared with vegetables, black gram and some Indian spices, which makes it healthy and tasty.
4. Ragi Idli
Ragi is a wonderful protein-packed grain that is also high in fiber. The high protein and fiber content slows down the rate of digestion, therefore consuming ragi idli can ensure fullness and give a feeling of satiety which is important for maintaining a healthy weight. In addition to this, ragi contains a special type of amino acid called tryptophan, which helps control appetite and control body weight.
5. Dhokla
Dhokla is a Gujarati snack made from besan (gram flour). Besan contains protein, carbohydrates, and good fats that help increase energy and lose weight.
Now, let’s discuss the main meal of the day. Lunch is the most important meal of the day, providing energy and nutrients to keep your body and brain running efficiently throughout the afternoon.
Therefore, you can opt for rice or roti as a staple food. Whole grains, such as brown rice, whole wheat, or multigrain roti, are a better choice for obese people on a calorie-deficient diet. Limit the amount of the staple, such as a cup of rice or 2 rotis per meal. Accompany your rice or roti with dal/sambar/rasam/vegetable curry/healthy paneer recipe/chicken curry and leafy vegetables. Add as many vegetables as you can to your diet. Don’t forget to add vegetable salad (raw) to your meal.
For dinner, you can opt for a diet similar to that for dinner. It is better to have dinner before 8 pm for a healthy diet.
In addition to your main meals, you can have raw vegetable salad, sprout salads, seasonal fruit, dried fruit, buttermilk, and curd for a healthy snack in between.
Points to consider: –
1. Avoid too much oil in your kitchen. Avoid butter. Rather, you can use ghee in your cooking.
2. Use fresh spices in your cooking.
3. Avoid fried and frozen foods.
4. Avoid excess salt and sugar in your food.
Also read: Switch to a vegan diet? Head over to these 25 Vegan Protein Sources
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