Weight Loss Using Indian Diet Plan: How Does An Indian Diet Plan Help You Lose Weight

Are you looking for a healthy Indian diet plan to lose weight? Do not think much, the rules are simple. All you need to do is, try to start eating right at right time.

Nowadays weight loss diet is a very big concern for many and it is the priority concern in the fitness plan. To practice a weight loss diet and to feel some improvements, it is important to understand that it requires a lot of effort and patience.

Usually, our body weight is calculated by the amount of energy that we take in food and the amount of energy we spend in the regular physical activity of the day. In general, people have thought that to lose weight, need to practice fasting, or harsh diets, or health supplements like medicines, pills, etc,  but it is completely wrong. To achieve healthy weight loss all you need to do is follow a balanced diet plan with the right proportions of all food categories at right time.

You can also read: Fasting: What It Is And Why It Is Important To Lead A Healthy Life

Fasting Methods: What Are Different Fasting Methods And Their Benefits And Drawbacks

Why Weight Loss is Important?

Maintaining a healthy weight has many health benefits. Excess weight and body fat are associated with numerous health problems like:

* heart disease

* high blood pressure

* diabetes

* elevated blood cholesterol level, and others.

How fast you can expect to lose weight?

Generally, the right way to lose weight is to aim for safe and healthy weight loss (i.e., around 450 grams to 600 grams per week). Short-term (i.e., starvation or harsh diet) may result in drastic weight loss, but such a thing is completely unhealthy and if you do so it will be very tough to maintain further. Little changes in eating habits and regular workouts are the most effective way to lose weight over the long term.

Here am suggesting some "No-diet approach, Balanced diet plan, and chart" for healthy weight loss and to maintain weight.

No-Diet Approach to Maintain Weight

By incorporating selective eating habits of all food categories and also by practicing portion control you can maintain weight. Always have nutritious food to maintain your health, then automatically weight loss occurs on its own, and try to avoid the following foods:

* processed foods

* sugar content foods

* fast foods

* white bread, white flour, and

* junk foods.

Balanced Diet Plan

When you are planning a diet, it is important to make sure that it is a balanced diet meal that is you are incorporating all the required nutrients and calories that you need for a day.

Here are my suggestions on some nutrients, try to include all these in your diet meal plan.

1. Carbohydrates

Carbs are important for a well-balanced diet meal plan. It is the most important source of energy that your body needs during physical activity. However, make sure that you are choosing the right type of carbs. Simple carbs like processed foods(such as white bread, white rice), sugar content sweets(such as biscuits, cakes, and candies) contain too much sugar content of all these foods is quite unhealthy. Instead, opt for complex carbs like whole grains, legumes, wheat flour, and millets(such as ragi, bajra, etc..,) all these foods take longer to digest and help us to feel full and therefore the best choice to manage weight.

2. Proteins

Protein is an important micronutrient and also it plays a main role in exercise recovery. Generally, a high protein intake boosts metabolism, reduces hunger so that you would not eat more, and it improves your energy. Always remember a thing that, the amount of protein completely depends on factors like age, gender, body size, and activity level.

You can consume proteins in the form of dals, pulses, milk products, green leaves, eggs, and sprouts. It is best to incorporate protein in every meal.

3. Fats

In recent days, people who are trying to lose weight are avoiding the intake of fats as much as possible. Not all fats are weight gaining and certain fat is necessary to function our body properly. Particularly, healthy fats such as polyunsaturated, monounsaturated, and omega-3 fatty acids are necessary. Use a combination of oils for different meals - like Sunflower oil, groundnut oil, sesame oil, mustard oil, and little butter or ghee to consume fats. Try to avoid trans fats- mostly found in deep-fried foods.

Generally, fats require a longer time to digest than carbohydrates. So you feel always full, after having a balanced meal with some good fats you may feel less interested in snacking between meals.

4. Vitamins and Minerals

Vitamins and minerals are important in helping the metabolism to work effectively. A faster and effective metabolism burns more calories than a slower one and makes the person gain weight. Selecting foods that are rich in vitamins and minerals is the best way for your body. The main vitamins such as A (Carrot, spinach, pumpkin), C (Lemon, orange, sweet potato), E (nuts and seeds), B (Whole grains, lean meats, lentils), and calcium (Milk, Spinach, Oats), Magnesium (Beans, Nuts, Brown rice), and Iron (Spinach, legumes, seeds).

Try to include all these nutrients in your regular diet. It is always best to get all these nutrients through food, instead of taking them as supplements, because it is easier for your body to absorb vitamins and minerals through food.

Certain Habits along with Balanced diet, to Stay Healthy

(i) Opt for Small Meals -- Instead of three large meals, try having three portion-controlled meals along with a few snacks. During snack time, you can have fruits, salads, nuts, and boiled peanuts and pulses.

(ii) Early Dinner  -- Try to have dinner before 7.30 PM, and the dinner meals should always be lite because at night metabolism slows down, so a late dinner makes you gain weight. Dinner should have at least 2 hours before bedtime.

(iii) Drink a lot of Water -- Water is a very important thing in a balanced diet. For a day, drink at least 8 to 10 glasses of water. Drinking a glass of water helps you to cut off your hunger.

(iv) Always consider freshly prepared meals and also make sure that you have added all the main food categories in your diet meal plan.

(v) One meal in a week can be a cheat meal however, it is important that having too many other foods during this time is not good for health.

Basic Healthy Foods to Include in your Weight Loss Diet Chart

(i) Fruits and Vegetables - Spinach, Tomato, Lady's finger, Cabbage, Mushroom, Pomegranate, Guava, Pineapple all are rich in vitamins and nutrients.

(ii) Dairy Products - Milk, Curd, Ghee, Buttermilk, and finally cheese

(iii) Meat, Dairy items, Nuts, and Seeds all are rich in proteins.

Here are my suggestions for Indian Recipes for Breakfast, Lunch, and Dinner

Indian Breakfast Options

* Idli, Idiyappam (Any other recipes which are steamed)

* Poha( Aval kichadi)

* Moong Dal Dosa

* Egg Omelete

* Wheat Bread Sandwich

Indian Lunch Options

* Regular white rice, Brown rice (only 1/2 cup)

* Chapatti

* Dal

* Vegetable curries

* Sambar, Rasam

* Some proteins like chicken, soya curries

Indian Dinner Options

* Vegetable Soup

* Chicken Soup

* Roti along with Dal or veg curries

* Vegetable Salad

All these are basic Indian recipes, it is not a compulsion to include all these food suggestions in your diet meal plan. You can plan your diet meal according to your food availability and time.

Remember one thing try to avoid processed food, sugar content food, and junk foods.

 Basic Weekday Meal Menu

* Early Morning (6 am - 7 am)   Hot water with lemon and honey / Hot water/ Hot water brewed with some herbs like cumin and fennel seeds

* Breakfast ( 8 am - 9 am)   2 Idli/Dosa/Roti/Bread Slices along with some side dishes like chutney/sambhar and Egg Omelete

* Mid-Morning Snack (around 11 am)  A cup of fruit salad, a glass of Butter-milk, whole seasonal fruit

* Lunch ( 12 pm - 1 pm)  1 cup of Rice along with sambhar/Rasam, 2 to 3 Rotis along with vegetable curry/ chicken curry

* Evening Snack (4 pm - 4.30 pm) Tea/Coffee/Milk with little Sugar, 1/2 cup of any boiled pulses/peanuts/corns

* Dinner ( 7.30 pm -8 pm)  Vegetable/chicken Soup, Vegetable salad, 2 Rotis along with any curries     

* During the weekend have a cheat day, that is whatever you would love to have but it should be within the limit.

The above-suggested meal menu ideas are just for your reference and timing, you can prepare according to your wish and availability.

Disclaimer: All the above-mentioned suggestions are for general information purpose only and do not consider this as professional medical advice. Always consult your doctor if you have any specific questions or before starting any diet plans.