Cases of obesity in India are growing faster than the world average
Indian meals are rich in carbohydrates, vitamins, and minerals
The ideal calorie intake for men is 2500 and women is 2000 calories
Weight loss can be a challenge for most people. Though a priority for many, it requires discipline and commitment. Whether it is losing 5 kgs or 10 kgs, the principle behind weight loss is the same. Bodyweight is a measure of how much food is consumed and the total energy spent in various activities. Eating the right food is crucial to this process and with the right guidance, an Indian diet plan can help you achieve this goal.
An Indian diet for weight loss is simply one that is healthy and balanced. More importantly, it comprises foods that are easily available in India, unlike other diet plans. A typical Indian meal is loaded with carbohydrates, fats, proteins, and fiber in adequate proportions. Be it cereals, legumes, green vegetables, or even meat, this helps deliver needed nutrition to your body.
To know more about a healthy Indian diet plan and how it can help you achieve weight loss in the long term, read on.
The recommended calorie intake for men is 2500 and for women is 2000 calories.  Calories intake plays a major role in losing weight. As a rule, you should be consuming low-calorie food to lose weight. Keep in mind that while on a low-calorie diet, eating junk food will do you more harm than good. Instead of being very disciplined during the week and binging on weekend, it is better for you to follow a simple and sustainable plan. This works best when you follow a diet based on the calorie requirements for your body. In this regard, an Indian meal works wonders.
The ideal Indian meals for weight loss contain a variety of food items that are both nutritious and keep boredom away. Eat rotis with vegetable curries, bread, milk, fruit, or dalia for breakfast. This should be your biggest meal. Eat a slightly smaller quantity for lunch including items such as dal, sabzi, rotis, brown rice, curd, etc. Dinner should be the lightest meal including things like khichdi, curd rice, dal rice with palak soup or tomato shorba.
Additional Read: 7 Fat Burning Foods That Will Help You with Weight Loss
Indian meals provide you with carbs that are the main source of energy for the body. Consume fiber-rich complex carbs as they are digested slowly and are best for weight loss. Brown rice, ragi, and oats are good options.
Most Indian vegetarians struggle with protein intake. A high-protein diet helps you lose weight and build muscle. Proteins are found in a variety of Indian cuisines. Make dals, paneer, green veggies, milk, and sprouts a part of your daily diet.
Fiber-rich foods like oats, lentils, apples, and broccoli help in digestion and aid your heart. Such foods help you stay fuller. A healthy Indian diet plan should include at least 15 grams of fiber every day.
People who want to lose weight take a step back when it comes food items with fats. However, fats are essential for your body and experts suggest that 20% of your diet should contain healthy fats. Fatty yet healthy food to eat include oils like olive oil, soya bean, mustard oil, sunflower, and groundnut oil. Consume a controlled amount of pure ghee for your fat intake.
Vital vitamins including vitamin A, E, B12, D, calcium, and iron support metabolism, bone health, cell production. Nutritionists recommend eating 100 grams of green vegetables and 100 grams of fruits every day that contain this essential vitamins. Don’t miss out on oilseeds, nuts, and fruits. If you eat non-vegetarian food, ensure steamed fish or fish curry is also a part of your diet for omega-3 fatty acids.
Well known for spices, flavors, and colors, Indian meals are full of benefits. Turmeric reduces heartburn, arthritis, and prevents Alzheimer’s disease. Ginger, garlic, and chilies promote heart health and boost immunity. Spinach and tomatoes contain a high level of vitamins and antioxidants. Some common spices like cloves and cardamom also improve intestine and gut functioning. All types of dishes within the Indian cuisine provide the necessary nutrition, minerals, and vitamins your body needs. Above all, Indian food offers a variety of dishes so that you never get bored.
Additional Read: Why a Healthy Diet Plan is Crucial to Maintaining Good Health
Cases of obesity and being overweight have increased rapidly in India in the recent decades.  This can cause high blood pressure, diabetes, heart disease, arthritis, respiratory problems and more. In fact, this can even lower your quality of life .
A healthy Indian diet plan offers all the basic nutritional requirements. Making a conscious shift towards healthier eating options will aid weight loss tremendously. To make this journey a lot easier, book an appointment with a nutritionist on Bajaj Finserv Health. With professional help, achieving goals is easier!