Mindful Indian Diet Plan For Weight Loss


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In today’s fast-paced life, where one is overwhelmed with work and pressured to meet deadlines, one often neglects health, makes poor diet and exercise choices, which eventually leads to obesity or serious health problems.

According to a 2017 study, India has the second highest number of obese children (14.4 million) and the third highest number of obese people (11% of all teenagers and 20% of all adults). Known for its rich spices, versatile flavors, and fresh herbs, losing weight effectively is an insurmountable challenge in India.

For example a typical food is high in carbohydrates and sugar – we eat lots of chapatis (filled with gluten), rice, potatoes and spices. Not a day goes by without eating Namkeens and Bujias. Out of hospitality and affection, we even urge our guests to overeat and consider refusing an extra portion.

Indian diet tips for losing weight

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No wonder India has been grappling with a growing obesity problem, especially in the past few decades. The answer, however, does not lie in shunning Indian food in favor of foreign cuisines. Fortunately, the best Indian diet plan for losing weight consists of foods that are in your kitchen and making some changes to your daily Indian diet. We all know the meaning of a balanced diet for a healthy life. Even to lose weight, we have to eat everything for groups, although some more than the others.

Indian diet tips for weight loss infographic

1. Carbohydrates
2. Proteins
3. Vitamins and Minerals
4. fiber
5. Fat
6. Seven Day Diet Chart
7. Frequently asked questions

carbohydrates

Indian Diet Tips For Weight Loss: Carbohydrates

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The main source of energy, carbohydrates, should make up half of your daily caloric intake in your Indian weight loss diet. That said, it is important to choose the right one Kind of carbohydrates. Bread, cookies, candy, white rice, and wheat flour are simple carbohydrates that must be avoided because they contain too much sugar and are harmful to health.

Instead, opt for complex carbohydrates found in foods like brown rice, millet like ragi, and oats, which are high in fiber and high in nutrients because they are slow to digest. They leave you full longer, so if you have a Diet table to reduce the stomach Fat or losing weight, the type and amount of carbohydrates you include in your eating plan will make a big difference.

Tip: Avoid things like a carbohydrate-free diet or starvation completely.

Proteins

Indian Diet Tips For Weight Loss: Proteins

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Much of the Indian population is vegetarian and therefore does not meet the daily protein intake. Many nutritionists suggest that around 30% of your diet must include protein. They are important for repairing body tissue, muscles, cartilage, and skin, and for pumping blood. The icing on the cake? Eating a diet high in protein can help you lose weight as it burns calories and instead builds muscle.

The main sources of protein are eggs, lean beef, chicken, turkey, white fish, and dairy products. Although a high protein vegetarian diet would include whole dals, paneer, chana, milk, leafy vegetables (such as spinach and fenugreek), and sprouts. Overall, try to have a serving of protein with every meal.

Tip: Recently, a new concept of “vegan meat” has emerged that gives you levels of protein similar to real meat, but plant-based.

Vitamins and minerals

Indian Diet Tips For Weight Loss: Vitamins And Minerals

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The past year has opened our eyes to the importance of vitamin and mineral intake for good immunity. Vitamins A, E, B12, D and the minerals calcium and iron are particularly important for weight loss. These nutrients support the metabolism, improve nerve and muscle function, Bone health and improve immunity. These are usually found in plants, meat, fish, nuts, oil seeds, fruits, and green vegetables.

Experts suggest that you should consume 100 grams of vegetables and 100 grams of fruit every day for weight loss. There are many weight loss diet charts out there, for example, that focus on consuming mostly fruits and vegetables in a structured manner. This is one of the most Diet plans for natural weight loss, recommended for vegans.

Tip: Avoid drinking fruit and vegetable juices as healthy fiber is lost when juicing.

fiber

Indian Diet Tips For Weight Loss: Dietary Fiber
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As mentioned earlier, eating high-fiber foods will keep you full for a long period of time. Fortunately, Indian meals contain fibrous foods that aid digestion and protect your heart health. Nutritionists recommend one correctly balanced diet for weight loss must include the consumption of at least 15 g per day. Oats, lentils, flax seeds, apples, avocado, berries, and broccoli are high fiber foods.

Tip: Your mini meals can include nuts, seeds, fruits, and salads.

fat

Indian Diet Tips For Weight Loss: Fat

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As ironic and scary as it sounds, the fat group is just as important as other food groups as they help synthesize hormones, store vitamins, and provide energy. The famous Main focuses of the keto diet on consuming a majority of foods that are high in healthy fats in mini meals while eliminating carbohydrates. The point is that the body learns to use fat stores for energy instead of carbohydrates.

Healthy fats must be consumed, including polyunsaturated, monounsaturated and omega-3 fatty acids, while eliminating bad fats like saturated and trans fats as they increase blood cholesterol. When healthy fats are in 20% of your diet, you’re good to go. There are many heart healthy oils that you can use in cooking oils like olive, mustard, soybean, sesame, sunflower, and peanut oils.

Tip: Consume a spoonful of ghee daily, which is extremely healthy for your joints and intestines.

Seven day diet table

Indian Diet Tips For Weight Loss: Seven Day Diet Chart

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Many experts have suggested or a similar diet plan:

For monday:

  • Breakfast: 1 glass of detox cucumber water and sambar with idlis or paneer sandwich
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal, sabzi of your choice and brown rice
  • High tea: fruits and buttermilk
  • Dinner: 2 rotis, lauki sabzi and 1 bowl of dal / 1 bowl of vegetables

For Tuesday:

  • Breakfast: 1 glass of detox cucumber water, chana dal pancakes / mixed vegetable parathas
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal, 2 wholemeal rotis and sabzi of your choice
  • High Tea: sauteed paneer and buttermilk or green tea
  • Dinner: low-fat paneer curry and brown rice

For Wednesday:

  • Breakfast: 1 glass of detox cucumber water, vegetable utappam with salad or multi-grain toast
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal, sabzi of your choice and brown rice
  • High Tea: Banana Chole Salad
  • Dinner: Lentil Pancakes and Tofu Tikka Masala

For Thursday:

  • Breakfast: 1 glass of detox cucumber water and egg or tomato omelette and buttermilk
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal and 2 wholemeal rotis and sabzi of your choice
  • High Tea: Fresh fruit smoothie and bean salad
  • Dinner: Chana Masala and Basmati rice and vegetable salad

For Friday:

  • Breakfast: 1 glass of detox cucumber water and yogurt with fruits, nuts and honey
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal and chole and brown rice
  • High tea: buttermilk and papaya
  • Dinner: multigrain parathas and curd

For Saturday:

  • Breakfast “1 glass of detox cucumber water and vegetables Poha or Upma
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal and 2 whole grain rotis and sabzi of your choice
  • High tea: sauteed vegetables and quark
  • Dinner: vegetable salad and paneer curry and basmati rice

For Sunday:

  • Breakfast: 1 glass of detox cucumber water and sambar with idli or whole grain dosa
  • Mid-morning snack: black coffee or green tea and a bowl of nuts
  • Lunch: Mixed vegetable salad or 1 bowl of dal and paneer sabzi and brown rice
  • High Tea: Besan Chilla and Avocado Toast
  • Dinner: cheat meal

Tip: Always have freshly prepared meals. And never forget the famous saying “breakfast like a king, lunch like a prince and dinner like a beggar”.

frequently asked Questions

Healthy snack options for weight loss

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Q. What Are Healthy Weight Loss Snack Options For Women?

A. A typical Indian woman needs five to six small meals instead of three large meals because of her workload. Below are a few Snack options for women:

  • Buttermilk or green tea
  • Fruit smoothies with nuts and seeds
  • Vegetable sandwich.
  • Walnuts and dates
  • Vegetable / fruit salads
  • Multigrain flour khakras

‍Indian homemade food is considered to be the best diet for weight loss.

Some Indian Foods That Must Be Avoided

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Q. What Indian foods to avoid?

  • Adorable Indian sweets
  • Carbonated drinks
  • Naans, laccha paratha or anything made from refined flour
  • White bread
  • Thick sauce of the mouth
  • alcohol
  • Regular white rice
  • ice cream
  • alcohol
  • Chocolate and candy

Also Read: On A Weight Loss Mission? Check out these healthy eating plans for vegetables

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