Healthy Food For Weight Loss Indian – Not everyone has the time to do what it takes to lose weight. Some people just don’t know how. A few tips, though, can help you get going on the right track for reaching your goal.
Take a glimpse of healthy food for weight loss Indian. and to make your weight loss plan successful.
Healthy Food For Weight Loss Indian
The Best Indian Diet Plan for Weight Loss
Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.
Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.
The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.
Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.
Why Eat a Plant-Based Indian Diet?
Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer.
Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits.
Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.
What Food Groups Does It Include?
The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.
The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.
That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.
A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.
Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties.
A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.
SUMMARYA healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.
There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.
What to Eat
Try incorporating the following ingredients into your daily meal plan:
- Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
- Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
- Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
- Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
- Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
- Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
- Dairy: Cheese, yogurt, milk, kefir, ghee
- Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
- Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
- Protein sources: Tofu, legumes, dairy, nuts and seeds
Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.
Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.
What to Drink
An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss.
Healthy beverage options include:
- Sparkling water
- Unsweetened tea including Darjeeling, Assam and Nilgiri teas
SUMMARYA healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages.
Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.
Not only are items like candy, fried foods and soda not good for weight loss — they aren’t good for overall health.
Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.
For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease.
Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.
For optimal health, minimize the following foods or avoid them altogether:
- Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
- High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
- Sweeteners: Jaggery, sugar, honey, condensed milk
- Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
- High-fat foods: Fast food like McDonald’s, french fries, chips, fried foods, bhujia
- Refined grains: Products including white bread, white pasta, biscuits
- Trans fats: Margarine, vanaspati, fast food, highly processed foods
- Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil
Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.
SUMMARYAvoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.
Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food.
You can adjust it according to your calorie needs, dietary restrictions and food preferences.
- Breakfast: Sambar with brown rice idli
- Lunch: Whole-grain roti with mixed-vegetable curry
- Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
- Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
- Lunch: Chickpea curry with brown rice
- Dinner: Khichdi with sprout salad
- Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
- Lunch: Whole-grain roti with tofu and mixed vegetables
- Dinner: Palak paneer with brown rice and vegetables
- Breakfast: Yogurt with sliced fruits and sunflower seeds
- Lunch: Whole-grain roti with vegetable subji
- Dinner: Chana masala with basmati rice and green salad
- Breakfast: Vegetable dalia and a glass of milk
- Lunch: Vegetable sambar with brown rice
- Dinner: Tofu curry with potato and mixed vegetables
- Breakfast: Multigrain parathas with avocado and sliced papaya
- Lunch: Large salad with rajma curry and quinoa
- Dinner: Lentil pancakes with tofu tikka masala
- Breakfast: Buckwheat porridge with sliced mango
- Lunch: Vegetable soup with whole-grain roti
- Dinner: Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.
Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.
This will keep you feeling full throughout the day and reduce the chances of overeating.
SUMMARYA healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.
Sample South Indian Diet Chart For Weight Loss
Here is a South Indian weekly meal plan for weight loss:
Breakfast: 3 millet idlis with 1 tbsp of cilantro and mint chutney + 1 cup of fruits + 1 cup of green tea
Lunch: 1 cup of vegetable curry + 1 cup of Rasam + 2 Ragi balls + 1 cup of vegetable salad + 1 cup of buttermilk
Snack: 1 cup of sprout salad + 1 cup of black coffee
Dinner: 2 chapatis with 1 cup of Keerai Masiyal (mashed spinach curry)
Breakfast: 2 Rava dosas + 1 tbsp of tomato and mint chutney + 1 cup of Sambar + 1 cup of fruits
Lunch: 1 cup of toor dal with Amaranth leaves (Pappu Thotakura) + 1 cup of vegetable salad + 1 cup of brown rice + 1 cup of buttermilk
Snack: 1 boiled egg + 1 cup of black coffee
Dinner: 1 bowl of vegetable or chicken curry + 1 cup of green salad + 1 small cup of low-fat curd + 2 chapatis or 1 cup of brown rice
Breakfast: 4 almonds + 1 cup of fruits + 1 cup of Pongal with Brahmi Tambuli
Lunch: 1 cup of Nellikai Sadam with broad beans and Beetroot Poriyal + 1 cup of buttermilk + 1 cup of sprout salad
Snack: 1 glass of Tender coconut water + 4-5 almonds
Dinner: 2 multigrain Parotta + 1 cup of stuffed Tindora (Gutti Dondakaya) + 1 cup of vegetable salad
Breakfast: 1 cup of fruits + 3 millet Idlis + 1 cup of Sambar
Lunch: 1 cup of brown rice or two multigrain Parotta + 1 cup of ridge gourd dal + 1 cup of buttermilk + 1 cup of beetroot and cucumber salad
Snack: 1 cup of green tea and 2 multigrain biscuits
Dinner: 1 portion of grilled fish + 1 cup of mixed veg curry + 1 cup of brown rice + 1 cup of salad
Breakfast: 1 cup of quinoa upma + 1 cup of watermelon juice
Lunch: 1 bowl of coconut rice + 1 bowl of cauliflower kootu + 1 cup of rasam + 1 cup of salad
Snack: 1 cup of boiled chickpeas + 1 cup of green tea
Dinner: 2 Dosas with 1 tbsp of peanut chutney + 1 cup of vegetable curry + 1 cup of broccoli salad
Breakfast: 2 Moong dal dosas with 1 tbsp of mint chutney + 1 cup of buttermilk + 1 medium apple
Lunch: 1 cup of palak dal + 1 cup of brown rice + 1 small cup of Sevai Pudding (with jaggery) + 1 cup of green salad
Snack: 1 cup of kidney bean Sundal + 1 cup of black coffee
Dinner: 1 cup of mushroom and peas curry + 1 cup of low-fat curd + 1 cup of green salad + 2 multigrain chapatis
Breakfast: 3 Idiyappams + 1 medium bowl of veg stew or boiled egg + 1 cup of filter coffee
Lunch: 1 cup of Kothavarangai Puli Kootu + 1 cup of brown rice + 1 cup of carrot and cucumber salad + 1 cup of low-fat curd
Snack: 1 cup of sprout salad + 1 cup of herbal tea
Dinner: 1 bowl of Kerala style fish curry + 1 cup of Avial + 1 cup of brown rice + 1 cup of salad + 2 multigrain chapatis + 1 piece of dark chocolate
Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals.
Like meals, nutritious snacks should revolve around fresh, whole ingredients.
Here are some weight loss friendly snack ideas:
- Small handful of nuts
- Sliced fruit with unsweetened yogurt
- Vegetable chaat
- Sprout salad
- Roasted pumpkin seeds
- Sliced fruit with nuts or nut butter
- Roasted chickpeas (channa)
- Hummus with vegetables
- Bean salad
- Salted popcorn
- Unsweetened kefir
- Homemade trail mix
- Fennel seeds
- Fresh fruit with cheese
- Broth-based vegetable soup
If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick.
For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.