Indian food is mainly plant based products cooked in vibrant varieties of spices. The choice of food varies throughout the country. With the availability of more processed food, no workout and the love for oily snacks, there is a significant rise in obesity. Hence weight loss has become a priority in health conscious people.
Indian food makes a balanced diet if properly cooked. Our daily diet includes dal, vegetables, salads, low fat paneer, green leafy vegetables, curd etc provides all the nutrients and vitamins required by the body. It is important to remain active and never skip meals for weight loss.
It is not easy to quit your dietary habits that you have been following since childhood. Instead of adapting to a new diet for weight loss it is always better to stick to the diet you have been following all through your life.
Check the portion you are consuming and follow three basic rules –
-Take early dinner as this will give enough time for digestion before you hit the bed.
-Avoid added sugar, opt for natural sweeteners.
-Say a big ‘NO’ to fast foods.
How do you put on extra weight
When your calorie consumption is more than calorie burnt then there is accumulation of fats in your body parts and you gain extra weight. In a process of weight loss it is important to burn calories more than you consume. For this you need to plan your diet and maintain the calorie budget. For a healthy weight loss it is important to choose food that provides you with all the essential vitamins and nutrients.
Why it is important to lose weight?
Over weight triggers many other health issues such as high blood pressure, cardiovascular diseases, type 2 diabetes, osteoarthritis, breathing problems and cancers. Apart from physical health issues, obesity has adverse effects on mental health. Obese people have been found to avoid social gatherings leading to depression and mental illness. It is thus important to manage weight to prevent chronic diseases.
Why is Indian diet a good weight loss food
One must stick to the Indian diet for the following reasons –
The spices we use in food not only adds flavor but is a good antioxidant and anti-inflammatory and is good for the digestive system.
Amla juice and nimbupaniworks on burning the fat cells and provides vitamin C.
The beans, cereals and lentils are high in soluble fiber and thus good for weight loss.
Green leafy vegetables such as palak, sarso, methi, bathuaetc are rich in vitamins and low in calories are said to boost the energy level.
Seeds and nuts maintain healthy cholesterol, provide energy and keep you full longer to avoid over eating and enhance weight loss.
One Week Diet Plan For Healthy Weight Loss
The diet plan mentioned below replenishes your body with required nutrients and vitamins. One may choose an alternative according to the taste, preference and calorie need. Start your day with a warm glass of detox water. Also consume 2-3 litres of water to keep yourself hydrated.
Breakfast – Idli -sambhar, poha or omlette and brown bread
Lunch – mix vegetable with roti or fresh vegetables, curd and salad with rice and roti
Dinner – cooked vegetables/ sambhar and roti
Lunch- mixed vegetable curry with roti/rice
Dinner – low fat paneer mixed with fresh spinach with roti/rice
Breakfast- oats porridge with topping of almonds
Lunch- beans curry with rice/roti
Dinner- khichdi with salad
Breakfast- namkeendalia mixed with vegetables and a glass of low fat milk
Lunch- cooked vegetables with roti
Dinner- chana dal with rice and salad
Breakfast- upma with vegetables
Lunch – brown rice and sambhar/mixed dal
Dinner – tofu curry with mixed vegetables
Breakfast- multigrain parantha with curd
Lunch – salad, rajma with roti/rice
Dinner – vegetable curry with roti
Breakfast- paneer sandwich with mint chutney
Lunch- moong dal and salad with rice/roti
Dinner – tofu tikka masala with vegetable curry
Most of us are fond of having snacks in between the meals. With a choice of healthy snacks you can make it a part of weight loss plan. Select the snacks that are low in calories.
The above diet chart is a balanced diet and a balanced diet must consist of all the essential nutrients. Let us discuss what a balanced diet should include –
CARBOHYDRATES – carbs are the chief source of energy. There are two types of carbs: simple and complex. Complex carbs are high in fiber and are slowly digested. It thus keeps you full for long and helps in weight loss.
FATS– According to the experts 20% of the diet must be composed of good fat that includes omega-3 fatty acids, monosaturated and polyunsaturated fats. Avoid trans fats that are usually found in fried snacks.
REPLACE THE UNHEALTHY FOOD
Swapping the unhealthy food with healthy ones is the best way to lose weight.
VITAMIN & MINERALS
Certain vitamins and minerals such as vitamin A,E,B 12, iron, calcium etc maintain metabolism, strengthens bone, keeps the nerve and muscles functional and helps in cell production. To get all the required vitamins and minerals it is suggested to have a fixed amount of fresh fruits and vegetables in a day.
Protein plays a vital role in a healthy weight loss and hence it is recommended to reserve 30% of your diet for protein. You can get protein from sprouts, dal, milk, egg, green leafy vegetables, paneer etc.
There is no such single food that can provide all the nutrients and energy to the body. A balanced diet or a healthy weight loss diet must contain carbohydrates, fats, proteins, vitamins and minerals. To include all the macro and micro nutrients one must include fruits, vegetables, healthy fats and oils, cereals, pulses and dairy products in the diet. One can consult a healthcare professional to know the portion of the meal and the best time to eat. All these as a team, work as a good Indian diet chart for a healthy weight loss.