The Best Indian Diet Plan for Weight Loss
Indian cuisine is known for its lively spices, fresh herbs, and a variety of flavors.
Although diets and preferences vary across India, most people follow a mainly plant-based diet. About 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The dietary Indian diet emphasizes eating less vegetarian as well as plant foods like vegetables, lentils, and fruits.
However, obesity in the Indian population is a growing problem. With the increasing availability of processed foods, obesity and chronic diseases related to obesity such as heart disease and diabetes have increased in India.
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes advice on which foods to eat and avoid and a sample menu for one week.
A healthy traditional Indian diet
Traditional Indian plant-based diets focus on fresh, whole ingredients and ideal foods to promote optimal health.
Why follow a plant-based Indian diet?
Plant-based diets are associated with a number of health benefits, including certain cancer risks such as disease, diabetes, and breast and colon cancer.
Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Researchers believe that this is due to the low intake of meat and the emphasis on vegetables and fruits.
Following a healthy, plant-based Indian diet can not only help reduce your risk of chronic disease, but can also encourage weight loss.
Which food group does it belong to?
The Indian diet is rich in nutritious foods such as cereals, lentils, healthy fats, vegetables, dairy, and fruits.
The diet of most Indians is heavily influenced by religion, especially Hinduism. Hinduism teaches non-violence and all living things should be given equal value.
That is why a Lacto-vegetarian diet is encouraged and eating meat, poultry, fish, and eggs are discouraged. However, Lacto-vegetarians consume dairy foods.
A healthy Lacto-vegetarian diet should focus on healthy fats such as grains, lentils, pulses, vegetables, fruits, and coconut oil.
Spices like turmeric, fenugreek, coriander, ginger, and cumin are prominent among the common foods, adding a lot of flavor and strong nutritional benefits.
Turmeric is one of the most widely used spices in India and is known for its anti-inflammatory, antibacterial and anti-cancer properties.
A compound of turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors for heart disease.
SUMMARY:
A healthy Indian diet focuses on Lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy, and spices.
Must Eat Healthy Food
There are many delicious foods and drinks to choose from when following a lacto-vegetarian diet for weight loss.
What to Eat
Try to include the following ingredients in your daily meal plan:
Vegetables: Tomato, spinach, eggplant, mustard, lamb, onion, bitter melon, cauliflower, mushrooms, cabbage, and many more.
Fruits: Mango, papaya, pomegranate, guava, orange, tamarind, lychee, apple, watermelon, pear, plum, banana.
Almonds and seeds: Cashews, nuts, peanuts, pesto, pumpkin seeds, sesame seeds, watermelon seeds, and more
Lebus: Mug lentils, black eye peas, kidney beans, lentils, pulses, and lentils.
Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
Whole grains: Brown rice, basmati rice, buckwheat, bacon, quinoa, barley, corn, whole wheat bread, amaranth, sorghum
Dairy: Cheese, yogurt, milk, kefir, ghee
Herbs and spices: garlic, ginger, cardamom, cumin, coriander, hot spices, paprika, turmeric, black pepper, fenugreek, basil, and many more
Healthy Fats: Coconut Milk, Whole Milk, Avocado, Coconut Oil, Mustard Oil, Olive Oil, Peanut Oil, Sesame Oil, Ghee
Protein sources: Tofu, sorghum, milk, nuts, and seeds.
Fresh, flavored with herbs and spices in meals and snacks should focus on whole foods.
Additionally, adding starchy vegetables such as vegetables, eggplant, or tomatoes to your diet encourages a fiber that helps you feel full for a long time after eating.
What to drink
An easy way to reduce excess calories and sugar is to avoid sugar-sweetened drinks and juices. These drinks can be high in calories and sugar which can negatively affect weight loss.
Healthy drinking options include:
Water
Soda water
Unset tea with Darjeeling, Assam, and Nilgiri tea
SUMMARY:
A healthy Indian diet should focus on fresh ingredients like vegetables, fruits, root vegetables, fruits, whole grains, healthy fats, and sugar-free drinks.
To Avoid Unhealthy Foods
Choosing highly processed, sugary, or high-calorie foods and beverages can sabotage your weight loss efforts.
Candy, fried foods, and soda are not good for weight loss, they are not good for your overall health.
Eating foods loaded with too many processed foods and sweets can increase your risk of chronic disease.
For example, drinking sugar-sweetened drinks such as soda, fruit punch, and juice every day has been linked to an increased risk of diabetes, obesity, and heart disease.
Also, eating unhealthy foods can make it difficult to lose fat and maintain a healthy weight.
For optimal health, reduce the following foods or avoid them altogether:
Sugar drinks: Soft drinks, fruit juices, sweet tea, sweet lassi, sports drinks
Foods with high sugar content: sweets, ice cream, cookies, rice pudding, cakes, cakes, sweet yogurt, high sugar cereals, digestion cookies
Sweeteners: molasses, sugar, honey, condensed milk
Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
High-fat foods: fast food such as McDonald's, french fries, french fries, fried foods, fries
Refined grains: products including white bread, white pasta, cookies.
Trans Fat: Margarine, vanilla, fast food, highly processed foods
Refined oil: canola oil, soybean oil, corn oil, grape oil
While it is perfectly fine to associate it with occasional behaviors, limiting the foods and drinks listed above is best for your overall health.
SUMMARY:
Avoiding sugary drinks, fast food, fried foods, and extra sugary products can help you lose weight and stay healthy.
A healthy Indian sample menu for a week
Below is a week-long healthy Indian sample menu that focuses on fresh and nutritious foods.
You can adjust it according to your calorie needs, dietary restrictions, and food choices.
Monday
Breakfast: Samba with brown rice idli
Lunch: Whole wheat bread with mixed vegetable curry
Dinner: Stuffed tofu with mixed greens and fresh spinach salad.
Tuesday
Breakfast: Chana dal pancakes mixed with vegetables and a glass of milk
Lunch: Chickpea curry with brown rice
Dinner: Stream salad with khichri
Wednesday
Breakfast: Apples and cinnamon yogurt made with milk and topped with chopped nuts
Lunch: Whole wheat bread with tofu and mixed vegetables
Dinner: brown rice and vegetables with cheese feathers
Thursday
Breakfast: Yogurt with chopped fruit and sunflower seeds
Lunch: Whole wheat bread with vegetables
Dinner: Chana masala with basmati rice and green salad.
Friday
Breakfast: Vegetable dahlia and a glass of milk.
Lunch: Summer vegetables with brown rice
Dinner: Tofu curry with potatoes and mixed vegetables.
Saturday
Breakfast: Multigrain paratha with avocado and chopped papaya
Lunch: Large salad with rajma curry and quinoa.
Dinner: Lentil pancakes with tofu tikka spice
Sunday
Breakfast: Bakuite porridge with chopped mango
Lunch: Whole wheat bread in vegetable soup
Dinner: Tofu masala with vegetable curry
Drinking water with and between meals, mineral water, or flavored tea will keep you hydrated without adding extra calories.
Be sure to get plenty of starchy vegetables in every meal, as well as healthy sources of fats and proteins.
This will keep you feeling well throughout the day and reduce the chances of overeating.
SUMMARY:
A healthy lacto-vegetarian eating plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.
Healthy Snacks options
Replacing high-calorie sweetened snacks with healthier alternatives can encourage weight loss and help you stay on track towards your weight loss goals.
Like food, nutritious snacks should revolve around fresh, whole ingredients.
Here are some weight loss friendly snack ideas:
A small handful of nuts
Sliced fruit with unsweetened yogurt
Vegetable chaat
Sprout salad
Roasted pumpkin seeds
Sliced fruit with nuts or nut butter
Roasted chickpeas (channa)
Hummus with vegetables
Bean salad
Salted popcorn
Unsweetened kefir
Homemade trail mix
Fennel seeds
Fresh fruit with cheese
Broth-based vegetable soup
If you are thirsty for a sweet snack with evening tea, you can substitute fresh chopped fruit for your usual dessert.
For another healthy dessert option, shake the yogurt with cooked fruit and cranberry nuts for a satisfying combination.
SUMMARY:
When choosing a snack, choose a nutritious option that is low in sugar and high in nutrients. Vegetables, fruits, cheese, nuts, seeds, and toasted yogurt make great snacks.
Smart Way to Lose Weight
Besides focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight.
Plus, adopting the following healthy habits can help you maintain a healthy weight for the rest of your life.
Increase Activity
To create calorie deficits that will help you lose weight, increasing the amount of activity in your day is criticized.
Find out what activities you enjoy, whether it's sports or working out at the gym.
Even if you don't practice formally, try increasing the number of steps you take each day. This is an easy way to burn more calories and get in shape.
To lose weight, set a goal of 10,000 steps per day and adopt this goal over time.
Practice Mindful Eating
Many get restless and eat or eat food while running.
Instead, focus on feelings of hunger and fullness to focus on your food. A great way to get more in tune with your body.
Eating more slowly can promote weight loss by increasing feelings of fullness and reducing appetite.
Another useful habit to control your food intake is to avoid eating in front of the TV or while browsing the web.
Choose Smart
Eating healthy can be challenging, so set goals ahead of time and stick to them.
It can also help stick with your plan when you're tempted to like unhealthy foods, like when you're socializing with friends or family.
Reminding yourself why you want to be healthy first can help you feel empowered and make smarter food and lifestyle choices.
SUMMARY:
Being more active, practicing healthy eating, and remembering your health and wellness goals are great tools that can help you stay on track.
Weight Loss Friendly Shopping List
Ingredients on hand to prepare nutritious meals and snacks at home are vital for weight loss.
So stock your refrigerator and pantry with healthy foods. This will inspire you to put your culinary skills to the test and try new recipes.
Studies have shown that people who cook more food at home have a healthier weight and a lower risk of losing body fat overall than those who cook at home overall.
Here are some healthy items to add to your shopping list:
Vegetables: Vegetables, cauliflower, herbs, carrots, peppers, garlic, eggplant
Fruits: Apples, strawberries, mangoes, papayas, bananas, grapes.
Frozen production: mixed vegetables and frozen fruits
Cereals: oatmeal, buckwheat, quinoa, whole wheat bread, brown rice
Legumes: lentils, legumes, beans
Nuts: almonds, pesto, cashews
Seeds: sunflower seeds, pumpkin seeds, lotus seeds.
Dairy: milk, tasteless yogurt, spicy kefir, cheese, yogurt
Condiments: sea salt, pepper, turmeric, ginger, paprika, cinnamon.
Starchy vegetables: potatoes, sweet potatoes, parsnips, squash, corn
Proteins: tofu, dairy products, fruits, hummus
Healthy fats: olive oil, flavored coconut, coconut oil, shortening, sesame oil, avocado, peanut butter
Drinks: green tea, coffee, sparkling water, Darjeeling tea
Focus on filling your cart with fresh food. These are usually stored around the perimeter of the grocery store.
The shelves in the middle of the grocery store usually have packaged and processed eaters, which should be kept to a minimum in your diet.
To save money on the main items you use regularly, buy lots of grains, nuts, and seeds.
Also, stay active and create a shopping list and clean up tempting foods from the product simply by buying the articles you wrote ahead of time.
SUMMARY:
Cooking more food at home saves you money in the kitchen and experiment. It can even help you lose weight. To get started, make a comprehensive shopping list of fresh and nutritious items.
BOTTOM LINE:
Following a lacto-vegetarian Indian diet is a great way to lose weight.
This will help you reduce sugary foods and drinks, eat more vegetables and increase your protein intake. Add to your regular exercise routine to improve your health and lose more weight.
Incorporating one or two of the foods or lifestyle changes listed above into your routine can help you stay healthy and happy.
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