indians have become more health conscious from the last decade. People belonging to all age groups want to maintain a healthy weight and to have a fabulous looking body. However, it is not easy for an Indian to remain in their ideal weight as any celebration in India include a variety of food items that contain loads of sugar, ghee and other fattening items. Many health enthusiasts think that the best way to lose weight is to join a gym and work out for hours. However, if you are having a high calorie diet after your work out your entire struggle will go wasted. If you are an Indian looking for the best way to achieve weight loss, then you should have an Indian diet plan for weight loss. It is a well-known fact that you need to restrict your calorie intake if you want to reduce your weight. Though the Indian recipes are spicy and carb-rich, you can also make low calorie recipes from the commonly available Indian ingredients.
Indian Diet Plan to Lose Weight
When you are creating an Indian diet plan for weight loss, you need to consider certain important factors. It is necessary to consider the gender, age, weight, metabolic rate, activity level, health condition of the person for whom the plan is created. The body of each person is different and has different energy or calorie requirements. By finding the body mass index of a person, it is easy to determine the required weight loss to achieve the ideal weight and this will help to plan the diet according to the calorie requirement of the body. Finding the basal metabolic rate helps to identify the ability of the body to use up energy and it is possible to include food items that improve the metabolic rate of the body in the diet plan. To create the perfect weight loss Indian diet, it is also necessary to have an idea about the weight loss foods available in the particular area. Select food items that easily available from the grocery store or from the nearby supermarkets. You should also know how to cook the food in the ideal way to achieve weight loss.
Top 10 Food for Weight Loss
The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats. Drastic diet plans will make you only look lethargic and undernourished. The weight loss Indian diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories. Some of the weight loss Indian foods that can be included in a diet plan are given below
1. Brown Rice
Most of the Indians use white rice as their staple diet and it is rich in carbohydrate. Brown rice has more nutritional value and has a lower glycemic index than the white rice. Brown rice has more fiber and makes you feel fuller even when you eat less quantity.
2. Beans And Lentils
Beans and lentils are rich in proteins and are great weight loss foods. Soybeans, black beans, etc. provide the feeling of satiety and reduce hunger pangs while dieting. The soluble fibers in these food items help to reduce the triglycerides and cholesterol level in the body. These can be cooked used as snacks in between meals to maintain an ideal weight.
3. Leafy Vegetables And Spinaches
There are different varieties of green leafy vegetables that are used by people in the different parts of India. Greens like palak, Basella or Poi Sag, fenugreek leaves, drumstick plant leaves, colocacia leaves, mustard leaves, etc. are easily available and contain fiber and folate. They are rich in water content and have very low calories when consumed. These greens will improve the digestion and metabolic rate. Broccoli, cabbage and lettuce are also considered as best weight loss foods.
There are different varieties of cucumbers available in India which is excellent for weight reduction diet. They are rich in water content and have very low calorie in them. They help to fill your stomach without adding extra calories in the diet.
Garlic should be included in any weight loss diet as they reduce the appetite. It also reduces the cholesterol in the body and helps to maintain blood sugar level. They are very effective in preventing cardiovascular diseases and cancer.
6. Whole Grains
Whole grains are rich in fiber and have low fat. Whole grains contain protein, minerals, vitamins, antioxidants and phytochemicals which are needed for maintaining good health.
7. Nuts And Seeds
Nuts like peanuts and almonds and seeds like pumpkin seeds and flax seeds help to reduce bad cholesterol and improve the level of good cholesterol. They are rich in omega three fatty acids.
If you are a non-vegetarian, you can include fish in your diet 2-3 days a week. They are excellent sources of protein and omega 3 fatty acids. To achieve weight reduction, avoid the use of fried fish. Sardines, anchovies, tuna, mackerel etc are the best choices.
9. Low- Calorie Fruits And Vegetables
Apart from the above items you can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc.
10. Healthy spices
Spices also contribute to weight reduction to a certain extent. You can include cinnamon, cloves, cumin seeds, ginger, mustard seeds, turmeric and black pepper in various food preparations for weight loss.
Best Vegetarian Diet For Weight Loss
As said earlier, the calorie requirement of every person is different and some people prefer vegetarian food and some prefer non-vegetarian food. Whatever be the type of food you are having, there should be some deficit of calories in your body so that the body starts using the stored fat. However, the minimum energy requirement of an adult human being is 1200-1800 calories. Hence, your Indian diet to lose weight should be restricted within 1800 calories. You can create best vegetarian diet for weight loss which will restrict to 1800 calories using the various vegetarian weight loss ingredients. Make sure that you divide the 1800 calories into 3 meals per day and healthy snacks twice daily to achieve the best possible result within a short period. Here is a guideline for creating the best vegetarian diet for weight loss. Based on this, you can create your own diet plan as the food choices of each person may vary and the items available to you may be different from what mentioned here.
You can have any of the following items to start your day.
- 1 glass of lukewarm water with lemon juice added to it. This drink will have zero calories in it.
- You can add one teaspoon of honey to the above mix and have it in the morning. This combination is believed to burn the fat inside the body.
- 1 cup of green tea or black tea or black coffee without added sugar
You can choose any of these for your diet plan or change the items daily to avoid monotony.
You can have a breakfast which contains less than 350 calories. Here are some options
- Two rotis along with half a cup lentil gravy or tofu gravy
- 1 quarter plate brown bread or broken wheat upma and a cup of low fat milk
- 2 Idlis and half a cup of sambar and ½ cup of low fat milk
Mid Morning Snack
You can use boiled pulses, green salads, low- calorie fruits or nuts as a snack
- Take ½ cup melon/cucumber and carrot salad or 20 grapes or a fistful of peanuts/ almonds/ melon seeds.
- Make sure that the calorie consumption is between 50-70 calories.
There are multiple options for vegetarian lunch. You can eat rotis with vegetables or go for brown rice and vegetable gravies or have some roti and rice, according to your preference. Make sure that the calories do not exceed 350 calories. Here are some suggestions for your best vegan diet for weight loss.
- 1 cup brown rice (not to exceed 200 grams cooked rice) and ½ cup mixed vegetable gravy along with one bowl mixed vegetable salad and 1 small bowl raitha or low fat curd. Ensure that the vegetables are cooked using low fat oil and without adding coconut.
- 2 rotis with ½ cup vegetable gravy of your choice and one small cup raitha or green salad.
- You can change the above menu to ½ cup rice, and one roti with vegetable gravy, if you prefer to eat both rice and roti for lunch.
If you feel that your stomach is not full, try having some clear soup before having your lunch.
In the evening you can opt for any of these
- Green tea
- Salted lime juice
- Half cup oats cooked in low fat milk or water
If you prefer to eat some snacks, you can select any of the mid morning snack or can opt for a half cup of cooked pulses or beans.
Start your dinner with any thin soup. You can eat 2 rotis or one quarter plate upma or 3 slices of brown bread or one bowl of oats at night along with ½ cup vegetable and 1 bowl of salad.
Source by myhealthtips…