Why the Indian Diet is the Best for Weight Loss

 What is the best Indian diet for weight loss?

best Indian diet for weight loss

Losing 17 kg in 6 months and without going to the gym has taught me that diet is undoubtedly the most important part of your weight loss journey.Here I will explain the diet that worked for me. It's all based on science that you can follow to reach your goal weight. It's not about starving yourself, just basic science and some math.

Nutrition can be broken down into two main components: macronutrients and micronutrients. Macronutrients mainly consist of proteins, carbohydrates, and fats. Our bodies need all three to function, but to lose weight you need to include more protein and fiber in your diet. Try to have protein in all three large meals of the day.

Start by checking your 'BMR' (Google it). Basal metabolic rate will tell you the number of calories you need to work out on a daily basis. If my calorie needs were around 1800, I would follow a 1300-calorie diet plan. Always aim for a 500-calorie deficit. Also, don't go below 1300 calories a day. Now for everyone, it will be a different number and you should have that specific amount of calories.

This is the diet plan which I followed during my weight loss journey. I used to have 1300 calories a day.

Morning:

Morning

Pre-workout : (7:00 am) There are several options to choose from:

a. 500 ml warm water with half lemon and some ginger slices ( really recommended as it did wonders for me )

b. Soaked chia seeds overnight in water,

c. Apple cider vinegar with warm water,

d. Lemon and honey with warm water.'

If nothing really works for you, just have plain water. Nothing beats that. The goal is to hydrate your body back after a long night of sleep.

I used to work out in my house. Combination of both cardio and strength training.

After workout: Another 500 ml of water and a banana.

Breakfast : ( 9:00 am) Should be protein and fiber. Fill your stomach with lots of nutrition in the morning. Options are:

Breakfast

a. Besan ka chilla ( gram flour pancake) + curd,

b. Whole eggs or omelet,

c. Oatmeal with nuts,

d.Moongdal chilla + curd,

e. Greek yogurt ( if you can arrange it) with fruits and nuts.

Mid-morning snack : ( 11:00 am) I used to have fruit with some nuts. Sometimes a cup of green tea.

Lunch: (1:00 pm) Classic and Basic!

Lunch

Start with a salad plate. Cucumbers, carrots, tomatoes, onions, beets, anything you like. It already fills you up and then you can have a bowl of dal (dal) + a small cup of white rice (yes I ate white rice for the whole 6 months because it's just a myth that it causes weight gain ) + good amount of vegetables or cheese (cottage cheese)

Dessert: I love dates! They make for a perfect dessert. Just have 2 of them.

Evening : ( around 5 pm) Homemade bhel puri with peanuts or Brown bread toast with peanut butter is a good option.

Dinner: (7:30 pm) is Again pretty simple.

 Dinner

Wheat or multigrain chapatti with a good amount of vegetables or paneer. U can also have a panner sandwich or mixed veg sandwich all made in brown bread.

Important- Also keep sipping water throughout the day. 4 liter of water is a must.

Now some tips from my side :

a. Chew your food and eat it slowly. I know we all are in hurry but trust me it makes a lot of difference.

b. Find substitutes. For sugar cravings, I used to have dates, raisins, and fruits. For chips and other crunchy snacks, try having roasted nuts and peanuts. Try satisfying your cravings instead of fighting for them.

c. Stick to a routine and eat at specific times only. This really sets a habit and it is the biggest support. When your motivation fails, having a habit helps.

d. Avoid juicing your food and try to have them in the whole form.

e. Exclude simple carbs from your diet and include more nutritious complex carbs.

Lastly, have a clean and simple diet. Don't consider food only as calories. Rather Fuel your body with good nutrition and energy and see wonders happening. I wish you all the success!

Breakfast- Homemade Veggie oats

Breakfast

(I like it like soupy,u can adjust as per ur taste but I assure you it tastes really good)

(Recipe for vegetable oats- heat 2–3 drops of oil in a pan, add mustard seeds, nigella seeds, add chopped onions, tomatoes, capsicum, chili, shredded cabbage, and stir fry 1 minute or so. Then add masalas like turmeric powder and salt, add little water and let veggies cook a bit in it. Finally, add plain Oats to the veggies and put Lil water again and within 3–5 minutes it's done.)

Lunch- 2-3 Rotis with any vegetable(toasted in minimal tsp of oil) of your choice with salad and curd

Also vegetable uttapam u can hv in lunch …

Evening snack- Puffed rice bhel/upma/besan chilla

Dinner- Soup(Tomato +Carrot+Beetroot)

Also, make sure not to intake in your daily routine any form of sugar or sugary food products such as jam, ketchup, sauces, chocolates, cold drinks, sharbat…I completely chopped off sugar from my diet and that definitely helped me in losing my weight

Exercise: 45mins morning/evening walk and basic stretching exercise I did for 15 minutes daily morning…nothing like hardcore exercise I did!!

I had no cheat days but at times I just used to taste fast food in very little quantity(kind of a bite /1–2 spoons)

I lost 15 kgs by following this diet regime in 3 months!!!

What are the benefits of the Indian diet?

The Indian diet is a high-fiber, low-fat, moderate-protein diet that has been shown to be beneficial for weight loss.The Indian diet consists mainly of vegetables, fruits, whole grains, and dairy products. These foods are high in fiber, which helps keep you feeling full longer and helps reduce the number of calories you eat. Also, the Indian diet is low in fat, which means that you will not gain weight while following this diet. In addition to being low in fat, the Indian diet is moderate in protein, which means that it provides the body with the necessary nutrients to help support muscle growth. Finally, the Indian diet is also rich in antioxidants that help protect against cell damage and help promote healthy skin and hair.

What are the key ingredients in an Indian diet?

 Indian cuisine 

Indian cuisine is known for its diversity and focuses on healthy and tasty foods. The key ingredients in the Indian diet are usually spices and fresh vegetables. Some of the most important spices in the Indian diet include cumin, ginger, turmeric, and cardamom. These spices provide flavor and health benefits. In addition to spices, some of the key ingredients in the Indian diet are fresh vegetables such as cabbage, cauliflower, and spinach. These vegetables are rich in fiber and vitamins, which can help you lose weight. Besides vegetables, an Indian diet also includes rice and bread. These foods provide carbohydrates that can help with energy levels and weight loss. In general, an Indian diet is packed with flavor and nutrients that can aid in weight loss.

How to make the Indian diet work for you?

Indian food is one of the most popular and healthful diets in the world. It is full of fiber, antioxidants, and healthy fats, and it’s low in calories. If you’re looking for a diet that can help you lose weight, the Indian diet may be the right choice for you. Here are some tips to make the Indian diet work for you:

1. Start with a baseline assessment. Before starting any new diet, it’s important to take a baseline assessment to figure out your current weight and BMI. This will help you understand what foods are best suited for your body type and calorie needs.

2. A typical Indian meal will contain small portions, so be mindful of how much food you’re eating and how many calories those meals contain.

3. Incorporate more plant-based proteins into your diet. Indian meals are often heavy on protein, so incorporating more plant-based proteins into your diet can help meet your daily protein requirements while keeping calories less. Examples of plant-based proteins include tofu, beans, chickpeas, lentils, etc.

4. Make sure to include plenty of fruits and vegetables in

Recipes for a healthy Indian diet

Indian diet

The best Indian diet for weight loss is based on a variety of whole grains, fruits and vegetables, and moderate amounts of protein. Some popular Indian recipes that are good for weight loss include:

• Curried Basmati Rice with Vegetables: This rice dish is full of flavor and easy to make. It features cooked basmati rice with carrots, peas, and cauliflower in a creamy curry sauce.

• Onion Bhindi Masala: This masala is made with onions, tomatoes, spices, and yogurt. It is perfect for adding flavor to any meal and is a great way to get your daily dose of protein.

• Spicy Chicken Tikka Masala: This chicken dish is spicy and full of flavor. It features boneless chicken breasts coated in spices and yogurt marinade and then grilled. It can be served over rice or naan bread for a healthy snack or meal.

Tags

health-and-food weight-loss

• Newer

• Older