NUTRITION

How to Lose Weight with an Easy Indian Diet Plan

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

D
Dr. Hetal Dharod
July 7th, 2021
6 mins read

ThereforWeight 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, and 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.

How an Indian diet plan lends itself to weight loss efforts

The recommended calorie intake for men is 2500 and for women is 2000 calories. [1] 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 eating junk food will do you more harm than good while on a low-calorie diet. Instead of being very disciplined during the week and binging on weekends, you should 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 various 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 dal, sabzi, rotis, brown rice, curd, etc. Dinner should be the lightest meal, including khichdi, curd rice, dal rice with palak soup, or tomato shorba.

Additional Read: 7 Fat Burning Foods That Will Help You with Weight Loss

Factors that define a healthy Indian diet for 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 to 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 includes 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 contains these 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.

Dos and don'ts of an Indian diet plan for weight loss_Bajaj Finserv Health

Benefits of following an Indian diet plan

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 dishes within 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

Tips for maintaining a balanced Indian diet plan

Cases of obesity and being overweight have increased rapidly in India in recent decades. [2] This can cause high blood pressure, diabetes, heart disease, arthritis, respiratory problems, and more. In fact, this can even lower your quality of life [3].

Consider the following tips along with a balanced Indian diet plan

  • Following a diet is not enough. Sleep well, [4] drink enough water, [5] and do aerobics or cardio exercise.
  • Avoid eating food from outside. Home-cooked Indian meals are better for you as they contain fewer preservatives and fat.
  • Avoiding the consumption of junk or processed food.
  • Follow a proper regime of having breakfast, lunch, and dinner on time. However, not following a proper timetable can lead to health issues and weight gain.
  • Mindful eating is necessary. Therefore, avoid watching television or browsing while eating. Enjoy your meals and eat slowly to lose weight.

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!

Please note that this article is solely meant for informational purposes and Bajaj Finserv Health Limited (“BFHL”) does not shoulder any responsibility of the views/advice/information expressed/given by the writer/reviewer/originator. This article should not be considered as a substitute for any medical advice, diagnosis or treatment. Always consult with your trusted physician/qualified healthcare professional to evaluate your medical condition. The above article has been reviewed by a qualified doctor and BFHL is not responsible for any damages for any information or services provided by any third party.

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