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Best Indian Diet Plan for Weight Loss

Best Indian Diet Plan for Weight Loss

Best Indian Diet Plan for Weight Loss

Are you tired of old methods of weight loss methods and looking for the best Indian diet plan to lose weight? In nowadays weight loss is a very big task. because we are Indians and Indians are the biggest food lover. we don't need any occasion to celebrate, and our occasions are never complete without puris, kachoris,pokede, and sweets butt The rules are simple. All you need to do is start eating in the right way. But in India, this can feel like an impossible challenge, given our food culture and dietary habits. A typical Indian meal is high in carbohydrates and sugar, and we eat a lot of potatoes, rice, and sweets. We also love our snacks and can’t imagine a day without our fix snacks of namkeens and bhujias. We pressurize our family and friends into eating too much such type of stuff, as a sign of hospitality and affection, and consider refusing an extra helping a rebuff. It’s no wonder that India is battling a growing obesity problem and we’ve never embraced physical exercise as essential. 

But the answer doesn’t lie in shunning Indian food in favor of foreign ingredients or fad diets. Can You belive that the best Indian diet plan consists of foods you’ve already got in your kitchen and that you can lose weight by making a few changes to your diet?

In this article, we are going to discuss some important Contents

Weight loss and gain, revolve around caloric consumption and expenditure. You lose weight when you consume fewer calories than you expend throughout the session. Conversely, you gain weight when you consume more calories than you expend. To lose those excess kilos, all you need to do is eat within your calorie budget and burn the required number of calories. Experts suggest the best combination of the two works first get your daily requirement of calorie consumption and second is burn calories based on your lifestyle and dietary preferences.

However, simply determining how many calories your body needs isn’t enough. After all, 

  • four samosas (600 calories), 
  • two slices of pizza (500 calories) 
  • two gulab jamuns (385 calories)
May be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar levels. To lose weight in a healthy way, you also need to ensure your diet is balanced also it covers all food groups and provides all the nutrients you need necessary for good health.

But Remember No single food provides all the calories and nutrients the body needs to stay healthy. That’s why a balanced diet 
is made up of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals is recommended.

The best Indian diet for weight loss is a combination of the four major food groups:

  1. fruits and vegetables,
  2. cereals and pulses, 
  3. meat and dairy products,
  4. and fats and oils. 

If you don't know how to divide the food groups, allocate portion sizes, and the best/ideal time to eat is also important.

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Balanced Diet Chart

While creating a diet chart, it is important to make sure it is balanced, in order to ensure that you receive all the required nutrients. Include the following nutrients in your diet plan:

1. Carbohydrates:

Carbohydrates are the body’s main source of energy and should make up half of your daily calorie requirements. However, it’s important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar and are bad for humans health. Instead, the option for complex carbs that are high in fiber and packed with nutrients as compared to simple carbs. Fiber-rich complex Carbohydrates are slow to digest, leave you feeling full for longer hours, and Fiber-rich complex Carbohydrates are the best option for weight control. Brown rice, millets(a group of highly variable small-seeded grasses) such as ragi and oats are all good complex carb choices.

2. Proteins:

Most of the Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin, as well as pump blood. A high protein diet leaves you feeling full for longer hours and also can help you lose weight, as it helps build muscle which burns more calories than fat. About 30% of your diet should consist of protein in the form of whole dals, milk, leafy greens, paneer, chana, eggs, white meat, or sprouts. Having one serving of protein with every meal is essential.

3. Fats:

Fats are the only food group that has acquired a bad reputation in our community. Fats are essential for the body as they synthesize hormones, store vitamins, and provide energy. Experts suggest one-fifth or 20% of your diet comprise of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids. Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats in daily basis diet. Avoid trans fats – that are found in fried snacks, completely.

4. Vitamins and minerals:

Vitamin A, B12, D, E,  calcium, and iron are essential for the Human body as they support metabolism, nerve and muscle function, bone maintenance, and cell production. Vitamins and minerals Primarily derived from plants, meat, and fish, minerals can be found in nuts, oilseeds, fruits, and green leafy vegetables.

5. Meal Swaps:

One of the easiest ways to eat healthily is to swap out the unhealthy foods in your diet with healthier alternatives. For example, fulfill your cravings for a snack to munch on with air-popped popcorn instead of relying on potato chips. Check out our few healthy meal swaps that you will definitely love to try.

How To Swaps Meal.  

Along with a balanced diet plan, these habits will help you stay healthy

Opt for 5-6 meals a day: 

Instead of three large meals, try having three modest meals and a few snack breaks throughout the day in controlled portions. If you take your meals across regular intervals prevent acidity and bloating and you will quit your junk food habit by making healthier snack choices.

Have an early dinner: 

We Indians eat dinner later than the other societies across the world. Metabolism slows down at night, so a late dinner can lead to weight gain. Experts recommend you eat your last meal of the day by 8 pm or before 8pm.

Drink a lot of water: 

We always think how does drinking more water helps us lose weight? For starters, it’s zero calories. Also, drinking a glass of water can help curb hunger pangs. Have six to eight glasses of water daily to lose weight. You can also find a list of drinks that will help you lose weight here.

Eat a lot of fiber: 

A person needs at least 15 gm of fiber every day, as it aids digestion and heart health. We recommend that Oats, lentils, flax seeds, apples, and broccoli are some great sources of fiber.

You don’t have to ditch your regular food habits or make massive changes to your diet, you just need the best balanced Indian diet plan to eat and get fit!