Indian Vegetarian Diet Plan To Reduce Belly Fat — The Indian vegetarian diet plan is a safe and natural diet that provides nutrients without providing a heavy and dull feeling in the stomach. India is known for its healthy food based on traditional recipes which have been used for generations. Understanding the science behind this ancient practice helps us to achieve the desired body shape and reduces abdominal fat.
What Is The Best Indian Diet Plan To Reduce Belly Fat?
We all are acquainted with our rich Indian culture and heritage. We Indians are known for our lavish food choices. Our delicacies are enriched with a variety of aromas, flavours and nutrients. Well, a typical Indian dish also contains a lot of carbohydrates, fats and sugar content, as almost any of our meals is incomplete without rice, potatoes, and mouth-watering desserts like kheer and sweets. We likewise love our tidbits and can’t envision a day without our fix of traditional Indian snacks. “Atithi Devo Bhava” which implies that “The guest is god” is deeply implanted in the traditions and culture of India.
Hence, we love to pamper your guests and fellow family members into eating whole-heartedly and consider declining an additional helping a rebuke. To top everything, we’ve never held onto physical exercise as fundamental. It’s no big surprise that India is apparently combating various lifestyle-related diseases like obesity, diabetes, hypertension and coronary cardiovascular diseases.
What prompts weight-loss?
Various studies have confirmed the fact that losing just five per cent of your body weight has been shown to reduce your risk for developing diabetes, cardiovascular diseases, and improve metabolic function in liver, fat and muscle tissue.
- Weight reduction is tied in with making a calorie shortfall that can be accomplished either by devouring low-carbs or low-fat meals. You need to monitor the amount of calorie you intake and the calories you burn in a day.
- You get in shape when you devour fewer calories than you burn daily. Then again, you put on weight when you gain comparatively more calories than you lose.
- A blend of the two works best: work out and exercise daily to speed up the calorie-burning process depending on your lifestyle and dietary inclinations.
- Also, people who fluctuate with their morning calorie intake develop larger waist size and are more prone to metabolic syndrome.
- To get in shape in a robust way, you likewise need to guarantee you are consuming a balanced diet such that it covers all nutrition types and gives all the supplements you need essentially for good wellbeing.
- Any dietary regime wealthy in whole grains, lean protein, green leafy vegetables, fruits, various types of nuts is said to constitute a sound and healthy meal.
- Try and eliminate your intake of trans and saturated fats, processed meats, and unnecessary sugars.
The role of a Vegetarian Diet:
Apparent trends suggest that plant-based eating regimens will continue to grow to fields of sports sustenance and clinical nourishment. But what is prompting this massive inclination towards vegetarianism? Strict convictions, moral limitations, and an awareness of others expectations towards our kindred co-occupants are other main thrusts behind people adopting vegetarian dietary regimes.
A vegan diet is anticarcinogenic, forestalls the danger of suffering from coronary heart infections, keeps diabetes and hypertension under control, and helps in effective weight reduction. Also, is liberated from lousy cholesterol and artery-blocking animal products, which renders one lazy. Various studies have demonstrated that whole-grain food, lentils, fruits, nuts, and vegetables are advanced with complex starches, which keeps an individual high on energy and keeps him alert throughout the day.
How to achieve a Flat-Tummy?
The primary question confronting almost every weight-watcher is the circumference of their waist. Even though you can shed off kilos from different regions on their body, arriving at a slimmer abdomen is an overwhelming errand. Also, when you, at last, accomplish a slimmer midriff, the next tough undertaking is to level a protruding stomach and achieve a toned and slim body. The primary issue behind our failure to lose fat from the stomach region lies in inappropriate dinner timings we have been following since time immemorial.
At what time do you remember last having your dinner before 8 pm? The reality is that nutritionists recommend having dinner between 7-8 pm. Sadly, this is where a majority of us Indians lose the battle to a flat tummy. A slimmer abdomen requires consistent exertion and a sorted-out technique to be followed. This incorporates dietary regimens that make you feel more energetic rather than rendering you lazy and feeling bulky. The trickiest piece of any weight reduction is accomplishing a slimmer waistline and a flat stomach. This is on the grounds that the stomach and pelvic territory has the most stubborn fat, which sets aside some effort to consume. Whenever done hastily, it can increase twofold the measure of fat to your abdomen, which will further complicate your plan.
Some important tidbits to remember and follow in your everyday routine:
- Foods enriched with abundant nutrients are the most significant key to brisk and sound weight reduction.
- These highly energetic foods include millets, seeds, specific grass assortments, or even fibre-rich nourishments. Expend them in estimated sums each day, and you will soon notice a healthy decrease in your weight.
- Science has proved that many-a-time thirst is related to hunger. So, when you are ravenous, take a stab at drinking water first. You have to remain hydrated throughout the day consistently, not precisely when it’s hot outside, or you’re performing high-intensity workouts.
- As a demonstrated common approach to top off the stomach and keeping yourself from overeating later, a minimum of two litres of water and four litres of water each day is recommended.
- Avoid drinking water simultaneously with eating as this will disturb your digestion process. Always, drink a glass of water half-an-hour after having your meals.
- Try not to do anything in abundance, including exercise. Hence, you should adhere to at least 30 minutes of activity consistently for seven days.
- Performing regular exercise tightens up muscles, consumes calories, and places a satisfying ricochet in your progression.
- Numerous scientific researches have proposed that getting enough protein can help control weight more effectively by diminishing hunger.
- A protein-rich diet forestalls overeating by releasing hormones that advance sentiments of totality and fulfilment. Hence, make it a habit to include protein in your diet daily.
- Continuously block lunch with plates of mixed greens or chewy soups. You will be enticed to eat less rice or roti or whatever is for lunch.
- One day in the week can be assigned as a cheat day, as it will assist you with managing yearnings. However, don’t overdo things. Try not to indulge in desserts or too many processed and fried items. If you feel like it, have a little scaled-down part to just control the hankering.
- Never anytime during the eating routine, starve yourself. There is proof that starvation, truth be told, ultimately leads to overeating, and is very unhealthy.
Healthy Indian Vegetarian Recipes For Weight Loss
Cauliflower Tikka Masala with Chickpeas
In this vegetarian riff on a popular Indian dish, we swap in cauliflower and chickpeas for the chicken in tikka masala. The cauliflower’s nooks and crannies are particularly good at soaking up all the intense flavors of the sauce. Serve over rice for an easy healthy dinner that’s ready in just 20 minutes.
Chhole (Chickpea Curry)
Rating: 4.54 stars
Made with convenient canned beans, this quick and healthy Indian recipe is an authentic chickpea curry that you can make in minutes. If you want an additional vegetable, stir in some roasted cauliflower florets. Serve with brown basmati rice or warm naan.
Vegan Coconut Chickpea Curry
To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.
Roasted Cauliflower & Potato Curry Soup
In this healthy cauliflower soup recipe, roasting the cauliflower first adds depth and prevents the florets from turning to mush. A little tomato sauce and coconut milk give the broth a rich, silky texture. Serve with a dollop of sour cream or yogurt, if desired.
Curried Sweet Potato & Peanut Soup
In this flavorful soup recipe, sweet potatoes simmer in a quick coconut curry, resulting in a creamy, thick broth punctuated by notes of garlic and ginger. We love peanuts for their inexpensive price and versatile flavor. They’re also a great source of protein–1 ounce has 7 grams.
Chickpea & Potato Curry
This fast Indian-style curry comes together with ingredients you most likely have on hand, like frozen peas and canned tomatoes and chickpeas. Plus, using these spices shows how simple it is to make a curry sauce for an easy vegetarian recipe. Serve with whole-wheat naan to sop it all up.
Squash & Red Lentil Curry
Rating: 4.37 stars
This healthy red lentil curry recipe has a rich flavor and complexity that tastes like it takes hours to prepare. Butternut squash and coconut milk combine with the lentils to make a hearty vegetarian dish. Serve with brown rice or naan bread.
Tandoori Grilled Tofu with Red Peppers & Broccolini
Rating: 4.5 stars
Spiced yogurt does two jobs here as both the marinade and the sauce for this grilled tofu recipe.
Curried Chickpea Stew
Rating: 4 stars
Who says a meatless meal isn’t filling? Packed with fiber-rich vegetables and chickpeas, this fragrant stew satisfies.
Vegetarian Tikka Masala
Rating: 2.81 stars
In this vegetarian tikka masala recipe, we combine crisp tofu pieces and vegetables in a spiced tomato sauce to make a healthy and flavorful dish. If you like spicy food, increase the amount of crushed red pepper. Serve with steamed brown rice for a healthier take on a classic takeout dish.
Indian-Spiced Cauliflower & Chickpea Salad
Lime juice, ginger, jalapeño and parsley are the stars of this curried cauliflower and chickpea vegetarian, main-dish salad.
Instant Pot Curry
This vegetable curry comes together fast thanks to the help of a multicooker. Coconut milk makes it creamy, while keeping this easy dinner vegan, and the potatoes and chickpeas help bulk up the dish for a satisfying meal. Serve over basmati rice, quinoa or cauliflower rice.
The Best Indian Diet Plan To Lose Belly Fat
As you can tell, it will take more than just a healthy diet to lose weight, but eating healthy is a good start.
1. Get Rid Of Inflammation
Inflammation is the root of all illnesses and is often a culprit for either bloating or the accumulation of visceral fat (fat around your organs, also known as belly fat, though not all belly fat is visceral fat). Avoid or limit the following which can cause inflammation in the body:
- Alcohol
- Caffeinated beverages like coffee
- Dairy, particularly pasteurized dairy
- Sugar
- Grains like wheat, rice, amaranth, quinoa, etc
- Beans
- Meat, poultry, and fish
- Processed and fatty junk food
- Oxidized fats (fats cooked at a heat high enough to damage the fats)
- Cigarettes
Following a mainly alkaline diet (eating mostly veggies), cook your food safely using the correct oils, and include anti-inflammatory herbs and spices lower inflammation. The following inflammation lowering herbs and spices should be used in your dishes regularly:
- Turmeric
- Cinnamon
- Cloves
- Ginger
- Cayenne pepper
- Rosemary
- Tulsi (basil)
Herbs can also improve the health of your liver, even more, reason to include them.
2. Increase Your Vegetable Intake
2/3 of your plate should be veggies. This may seem like a lot, but veggies are nutrient dense and full of antioxidants as well as fiber. A cup each of greens, colorful vegetables, and sulfuric vegetables like onions, garlic, and cabbage ensures good health. Juices and smoothies are a great way to eat more vegetables. They are also a healthier source of carbs.
3. Eat A Low Carb Diet
A low carb diet aids the body in burning fat as the body switches its main source of energy from carbs to fat. Not only do grains drive up your blood sugar levels, but as an inflammation causing food they should be limited or avoided. Carbs are present in:
- Alcohol
- Sugar
- Sugary junk foods
- Baked goods
- Roti
- Chipati
- Naan
- Bread
- Pasta
- Potatoes
- Rice and other grains
- Fruit
Even some vegetables are higher in carbs like sweet potato and carrots, but these can be included in your diet in moderation. Try it and see if it works for you. Our bodies are all different. If you are diabetic, however, a low carb diet is essential. If you eat a diet full of a variety of vegetables, high-quality proteins (grass-fed beef, lamb, pork, fish, eggs, soaked beans, nuts, and seeds), and healthy fats, it is a perfectly healthy diet.
4. Include Healthy Fats
This is where the secret of losing belly fat lies. The science works like that, when you eat more fat you can go many hours after the meal which will give you fewer cravings and hence less unhealthy snacking. Fat does not make you fat, in fact, you can lose weight while eating full-fat foods. Fat is very necessary for the correct functioning of our body as it keeps our skin healthy, cushions our organs, maintains cell structure, and gives us energy. Include the following fats in your diet:
- Omega 3 found in fatty fish, leafy greens, algae oil, walnuts, flax seeds, chia seeds, and hemp seeds. A krill oil supplement can also be taken daily.
- Omega 6 found in most nuts, seeds, and vegetable oils.
- Saturated fat found in grass-fed meat, eggs, dairy, ghee, coconut oil, and palm oil. MCT oil is one of the best forms of saturated fat that you can eat to boost your energy levels. These are also the foods that contain vitamin D which is important for weight loss.
Saturated fat was previously thought to be harmful, but studies show that this is not the case. In fact, saturated fat also helps to keep you fuller for longer and reduces cravings.
5. Improve Your Digestion
Poor digestion can not only result in nutritional deficiencies but also causes a lot of discomfort and bloating. An unhealthy gut is often the culprit. If you are lactose, carbohydrate, or gluten intolerant, stay away from those foods. To improve your gut health and digestion, the following can help:
- Apple Cider Vinegar (ACV): Raw apple cider vinegar containing “the mother” contains helpful enzymes and probiotics to aid digestion and add healthy bacteria to your digestive system. A teaspoon to 2 tablespoons of ACV in a glass of water before meals help you digest your food and prevent you from overeating.
- Bitters: Bitters is a Swedish herbal remedy that aids digestion, you can take it just before your meals.
- Prebiotics And Probiotics: These are good bacteria that not only improve digestion and gut health but your overall health. You can take a supplement, and/or add foods like kefir, miso, sauerkraut, and kombucha to your diet.
Indian Foods That Burn Fat
The following foods help your body to burn fat and are a delicious addition to many Indian dishes:
- Cinnamon
- Dandelion greens
- Cardamom
- Mustard seeds and greens (be careful when you choose mustard oil)
- Chilis
- Curry leaves
- Black pepper
- Turmeric
- Ginger
- High protein foods like chicken and beef
Habits That Harm Your Flat Belly Efforts
- Eating too close to bedtime. Eat no less than 2 hours before bed.
- Eating processed foods, yes, even the “healthy” processed foods like cereal bars.
- Drinking alcohol regularly
- Eating too few vegetables