Indian Diet Plan For Weight Loss

It is not a short-term diet. It is a long-term lifestyle change!

Obesity affects around 135 million Indians as a result of poor eating habits. According to a 2017 study, India has the second-highest number of obese children (14.4 million) and the third-highest number of obese persons (11% of all adolescents and 20% of all adults).

Losing weight in India, a country known for its rich spices, diverse flavours, and fresh herbs, is an overwhelming battle. Food high in calories and fat might put men, women, and children at equal risk of developing heart disease, diabetes, and cancer. Fortunately, an Indian diet for weight loss with balance calories is very successful.

The Indian diet plan for weight loss is not only well-balanced, but it also contains numerous health benefits. The variety of food groups in our meals, including spices and herbs, makes it one of the most healthy diets in the world.

Besides, the Indian diet plan for weight loss contains various valuable components such as body-healing compounds, antioxidants, dietary fibres, and probiotics. As a result, our regular meals can help with weight loss, blood sugar regulation, and immune system support.

1. How Does The Indian Diet Plan For Weight Loss Work?

2. 6 Tips To Lose Weight With Low-Cost Diet

3. What Is The Best Indian Diet For Weight Loss?

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

How Does The Indian Diet Plan For Weight Loss Work?

Weight loss and gain both revolve around calorie consumption and expenditure. So, you lose weight when you consume fewer calories than you expend.

All you have to do to lose those additional kilograms is to eat within your calorie budget and burn the necessary number of calories. For good results, experts recommend combining the two. You can calculate your daily calorie consumption and burn based on your lifestyle and food preferences.

To lose weight healthily, make sure your Indian diet plan for weight loss is balanced, meaning it includes all food groups and contains all of the nutrients you require for optimum health. The Indian diet plan for weight loss works as follows:

1. Mostly A Lacto-Vegetarian Diet

This means you will receive a lot of fibre from vegetables and leafy greens. You will also get milk, protein and calcium. Fibre in the diet aids in satiety and bowel movement. Milk and milk products boost the quantity of beneficial intestinal flora, improve satiety, and help to build bones.

2. Low In Calories

The Indian diet plan for weight loss contains 1500 calories. The items on the list are delightful but do not overburden the body with calories. The fewer calories you consume, the more likely you will lose weight.

3. Possesses The Ability To Heal

The medication of life is Ayurveda. This age-old science promotes the eating of foods that aid in creating a balance between the head, heart, and spirit. This diet can help you stay stress-free and peaceful, which is crucial for weight loss.

4. Easy To Digest And Diabetic Friendly

The meals in this diet plan keep your digestion busy, stimulating your metabolism. It also contains meals with a low glycemic index, which benefits people with type 2 diabetes.

An Indian diet plan for weight loss is an excellent approach to losing weight. Yet, you must understand which meals to eat and in what quantities. One of the most important aspects of weight loss is portion control. Knowing how many calories you should consume daily is one technique to assess your food intake.

What Is A Good Low-Cost Indian Diet Plan For Weight Loss? 6 Tips

With all of the fashionable superfoods, it can appear that losing weight and staying healthy is all about spending money on expensive foods. Spoiler alert: it is not!

On a budget, you can eat properly and satisfy your dietary objectives. Furthermore, you do not have to spend much money to achieve weight-loss objectives. These cost-effective strategies will help you lose weight while also saving money.

1. Homemade Food

With all of the fashionable superfoods, it can appear that losing weight and staying healthy is all about spending money on expensive foods. Spoiler alert: it is not!

2. Budget-Friendly Protein Source

Protein does not always have to come from meat. Because most meat is pricey, search for low-cost protein sources for meals. Fibre and protein are found in protein-rich foods such as eggs, lentils, and legumes. This combination is really filling.

Protein-rich meals such as quinoa, tofu, milk, cottage cheese, and yoghurt are all good options. Plant-based protein is another option. High protein sources include lentils, chickpeas, green beans, and mung beans. Also, dry raw beans are substantially less expensive. These foods are inexpensive and filling. You can also save money.

3. Increase The Fluid Volume

Make water your go-to beverage. This calorie-free beverage quenches thirst without consuming calories. When water makes up 60% of our body, we need much of it to function effectively. So consume at least 8 glasses of water per day. Drink infused water with your favourite fruits and herbs if you don't like it simple.

Consume herbal teas for a refreshing taste. You might pick some fresh flowers or herbs to use in herbal drinks. Some popular herbal teas to try include lemon tea, green tea, ginger tea, cumin tea, hibiscus tea, and peppermint tea.

4. Make A Meal Plan

Preparing beforehand lets you consider your eating requirements, tastes, and budget. For example, meal planning can be beneficial if you know you must stretch your weekly budget.

5. Use Leftovers

Food waste is simply a waste of money. Try to eat leftover food in the fridge and cupboard before grocery shopping or ordering takeout. If you come upon any ripe fruits, create a delicious shake out of them.

You must be creative and discover many ways to make a whole supper from small leftovers. Do not worry about food that will go bad; try freezing it and eating it later.

6. Purchase Seasonal Foods

Rather than wasting money on expensive food at upscale grocery stores, purchase fresh produce from your local farmer's market.

These fresh, in-season fruits and vegetables are high in flavour and nutrition. They are also the most affordable. So take a stroll through the market to see what is in season.

Choose fresh, non-starchy veggies such as cabbage, asparagus, or leafy greens because these are low-calorie vegetables that help you feel full.

What Is The Best Indian Diet For Weight Loss?

This is a sample Indian diet plan for weight loss. Components and portion size may vary as per the need of your body and medical conditions.

Early Morning- Fenugreek seeds soaked overnight in water

Breakfast- Idlis with cup of sambhar and coconut chutney + green tea + almonds

Mid-Morning- 1 fruit of your choice

Lunch- Rotis + white rice + cup dal + mixed vegetable curry + salad + buttermilk OR

Moong bean sprouts, peanuts with salt, pepper and lemon to taste or cucumber and carrot slices

Dinner- Rotis + mixed vegetable curry/chickpeas + low fat curd + salad

Bedtime - Warm skimmed milk with a pinch of turmeric

Dietitian’s Recommendation

Indian meals and food choices have a vast range of foods which provide a lot of nutritional benefits and make it an ideal choice for weight loss in a healthy manner.

Choosing Indian foods helps you lose weight and are also easily available and pocket friendly. Lastly, I would recommend that we always lose weight by following our traditional Indian diet plan for weight loss so that it is easier to maintain in the long run.

-Dietitian Lavina Chauhan

The Final Say

A diet high in staple and traditional foods is nutritious, sustainable, and easy to adjust. So pick from there. Organising your meals is a simple method in the Indian diet plan for weight loss to achieve your goals.

Keep track of your eating and exercise routines. The human body craves variety, and Indian meals are a well-balanced blend of grains, lentils, vegetables, fruits, spices, and herbs. Establish realistic weight-loss targets.

FAQs

1. Does hot water burn belly fat?

Yes! Hot water burns belly fat if taken at the appropriate temperature, at the right time, and in quantity.

2. Does lemon burn fat?

Lemon extract has been shown to benefit fat and glucose metabolism and helps you lose weight. Drinking lemon water is suggested in the good low cost Indian diet plan for weight loss as it keeps you hydrated.

3. Is curd good for weight loss?

Curd is high in protein and low in carbohydrates, making it an excellent weight loss diet. Also, when you lose belly fat, the protein in it helps you keep lean muscle mass. It is an essential component of an Indian diet plan for weight loss.

4. Should I avoid rice for weight loss?

Rice may lead to weight gain if eaten with a less nutritious diet, but it helps to contribute to weight management if eaten as part of a well-balanced diet.

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