The Best Indian Diet Plan for Weight Loss

Indian Diet Plan for Weight Loss

Do you think that getting into shape or fitting into the beautiful denim jeans will be just an exotic dream?

NOT the case anymore, you have landed at just the place, as we have mentioned all the things that you need to know with an ultimate diet plan for shedding the pounds.

Indeed, obesity has skyrocketed over the years and that has left individuals changing tons of diet plans and watching gazillions of youtube videos.

So if you think that losing those extra kilos is a tumultuous task — then don’t worry we got it covered.

We have done the hard work for you, by creating this simple yet effective diet plan with calories count.

So what are we waiting for? Let’s get started.

 

Simple 30 Day Indian Diet Plan for Ultimate Weight Loss

Diet Plan for Ultimate Weight Loss

The basic thing for weight loss is to reduce the calories intake more than you are burning per day. That is why, our meal plan revolves around 1200 calories give or take a few (a level where most individuals can shed some healthy pounds) and adequate amounts of carbs, protein, healthy fats, and fibre to keep you full and energetic.

Generally, the recommended amount of calories for a healthy lifestyle is 2000 calories per day. You will find this number common in many diet plans and nutritional facts labels.

We have optimized this meal plan with healthy convenient food items that a normal Indian eats and can afford.

NOTHING Fancy here OKAY!!

This meal plan can be easily followed and you are free to change, remake, or even add or remove items according to your leisure as well as doctor’s prescription.

Let’s dive into the 5 weeks meal plan to shed that extra kilo, this diet plan is simple, easy to follow, and effective.

 

WEEK – 1

Always start your day with enough water (if possible drink warm) so that you are hydrated all the time, do not forget to drink 8 to 12 glasses each day. Hydration is always necessary whether it be weight gain or weight loss.

Day – 1

  • Breakfast:- 1 plate Kanda poha – 180 calories
  • Mid-Morning Snack (If Hungry):- 1 medium orange – 62 calories
  • Lunch:- 1 cup brown rice, dal and 1 roti with 1 glass buttermilk – 520
  • Evening Snack:- 2 egg whites (33 g) – 34 calories
  • Dinner:- 1 cup dal with 2 whole-grain roti and lauki sabzi with 1 glass buttermilk – 430 calories

Daily Total:- 1226 Calories.

 

Day – 2

  • Breakfast:- Sambar with 2 brown rice idlis – 217 calories
  • Mid-Morning Snack (If hungry):- 1 kiwi (100g) – 61 calories
  • Lunch:- 1 serving of kaddu with avocado and Kabuli chana and 1 glass buttermilk – 482 calories
  • Evening Snack:- 100g sprouts – 30 calories
  • Dinner:- 1 serving of Indian salmon with Shatavari and ¾ cups of cauliflower rice – 451 calories

Daily Total:- 1241 Calories.

 

Day – 3

  • Breakfast:- Banana shake without sugar – 150 calories
  • Mid-Morning Snack (If hungry):- 1 medium apple – 95 calories
  • Lunch:- 1 cup Moong dal with 3 rotis and bhindi sabzi and 1 glass buttermilk – 529 calories
  • Evening Snack:- 1 multi-grain khakhra – 119 calories
  • Dinner:- 1 plate vegetable pulao or biryani with one glass buttermilk – 321 calories

Daily Total:- 1214 Calories.

 

Day – 4

  • Breakfast:- 1 plate oats upma with some dressing of carrots and green peas and 1 glass buttermilk – 272 calories
  • Mid-Morning Snack (If hungry):- 1 medium banana – 105 calories
  • Lunch:- 2 rotis with vegetable soup and 1 bowl salad and 1 glass buttermilk – 450 calories
  • Evening Snack:- 1 small papaya – 59 calories
  • Dinner:- 1 cup brown rice with mixed vegetable sabzi and 1 small bowl of raita – 345 calories

Daily Total:- 1231 Calories.

 

Day – 5

  • Breakfast:- 1 glass smoothie made in milk or almond milk with one scoop whey protein without sugar – 250 calories
  • Mid-Morning Snack (If hungry):- 100g grapefruit – 42 calories
  • Lunch:- 1 cup chicken breast with boiled vegetables and 2 rotis – 539 calories
  • Evening Snack:- 20 to 25 grapes – 50 calories
  • Dinner:- 1 roti with 50g fish with 1 small cup raita and dal – 380 calories

Daily Total:- 1261 Calories.

 

Day – 6

  • Breakfast:- 2 large omelette – 188 calories
  • Mid-Morning Snack (If hungry):- ½ cup melon – 50 calories
  • Lunch:- 1 roti with potato-brinjal curry and a glass of buttermilk – 523 calories
  • Evening Snack:- 1 glass coconut water – 45 calories
  • Dinner:- 1 cup brown rice with 100g chicken and mixed vegetables with 1 bowl salad and 1 glass buttermilk – 440 calories

Daily Total:- 1246 Calories.

 

Day – 7

  • Breakfast:- 2 slice brown bread with 2 boiled eggs – 290 calories
  • Mid-Morning Snack (If hungry):- 1 glass milk – 100 calories
  • Lunch:- whole grain 2 roti with dal and mixed vegetable curry – 390 calories
  • Evening Snack:- Tea/coffee with 2 biscuits – 90 calories
  • Dinner:- 1 cup brown rice with dal – 336 calories

Daily Total:- 1206 Calories.

 

WEEK – 2

Remember for a faster weight loss, keep working out or do some physical activity on a daily basis. If you are going to gyms, make sure that you have your supplements ready, BCAA, for example, is an excellent supplement to keep your protein level intact without increasing your calories count.

Day – 8

  • Breakfast:- 1 slice peanut butter toast – 266 calories
  • Mid-Morning Snack (If hungry):- 20 to 25 grapes – 50 calories
  • Lunch:- 1 serving of chole bhature – 427 calories
  • Evening Snack:- 1 lassi – 176 calories
  • Dinner:- 1 plate biryani with one glass buttermilk – 321 calories

Daily Total:- 1240 Calories.

 

Day – 9

  • Breakfast:- 2 scrambled eggs with skimmed milk and 1 slice brown bread – 310 calories
  • Mid-Morning Snack (If hungry):- 1 medium apple – 95 calories
  • Lunch:- 2 roti with lean chicken curry – 400
  • Evening Snack:- 2 kiwi – 122 calories
  • Dinner:- Fish curry with 1 roti – 321 calories

Daily Total:- 1248 Calories.

 

Day – 10

  • Breakfast:- 1 plate egg toast – 271 calories
  • Mid-Morning Snack (If hungry):- 1 cup mango pieces – 99 calories
  • Lunch:- 1 cup Moong dal with 2 rotis and capsicum curry – 429 calories
  • Evening Snack:- 1 multi-grain khakhra – 119 calories
  • Dinner:- 3 Large omelette – 282 calories

Daily Total:- 1200 Calories.

 

Day – 11

  • Breakfast:- 1 plate oats upma with 1 glass buttermilk – 272 calories
  • Mid-Morning Snack (If hungry):- 1 medium banana – 105 calories
  • Lunch:- 1 cup brown rice and dal and 1 glass of buttermilk – 416 calories
  • Evening Snack:- 21g dry fruits – 76 calories
  • Dinner:- 1 cup brown rice with mixed vegetable sabzi and 1 small bowl of raita – 345 calories

Daily Total:- 1214 Calories

 

Day – 12

  • Breakfast:- 2 large omelette and 1 glass buttermilk- 268 calories
  • Mid-Morning Snack (If hungry):- 1 cup diced watermelon – 46 calories
  • Lunch:- 2 rotis with 1 cup vegetable curry and 1 cup salad finishing off with 1 cup curd – 440 calories
  • Evening Snack:- Banana shake without sugar – 150 calories
  • Dinner:- 1 plate biryani with one glass buttermilk – 321 calories

Daily Total:- 1225 Calories.

 

Day – 13

  • Breakfast:- 100g cooked oats – 274 calories
  • Mid-Morning Snack (If hungry):- 1 glass milk – 100 calories
  • Lunch:- chickpea curry with white rice – 475 calories
  • Evening Snack:- fruit salad – 50 calories
  • Dinner:- 1 cup brown rice with dal – 336 calories

Daily Total:- 1235 Calories.

 

Day – 14

  • Breakfast:- 1 banana rolled up in a roti covered with 2tbsp of peanut butter – 382 calories
  • Mid-Morning Snack (If hungry):- 1 cup red cherries – 51 calories
  • Lunch:- 1 plate dal khichdi with 1 glass buttermilk – 400 calories
  • Evening Snack:- Coffee with 2 biscuits – 90 calories
  • Dinner:- 1 cup brown rice with dal – 336 calories

Daily Total:- 1259 Calories.

 

WEEK – 3

Keep the track of your weight by clicking some good photos of the front and back. Of course, you can always check your weight, also, make sure you are tracking the number of calories you are intaking.

Here we have mentioned all the foods with their total respective calories, but in case if you are not following the same food and try something by yourself, just google the calories for that particular food, so that you will get the idea of how many calories you have consumed for that day.

Day – 15

  • Breakfast:- Sambar with 2 idlis – 217 calories
  • Mid-Morning Snack (If hungry):- 1 cup strawberries – 47 calories
  • Lunch:- 1 vegetable and hummus sandwich and 1 glass of buttermilk – 405 calories
  • Evening Snack:- 1 milkshake vanilla – 112 calories
  • Dinner:- 1 serving of roasted tuna with chickpeas – 447 calories

Daily Total:- 1228 Calories.

 

Day – 16

  • Breakfast:- Grilled paneer sandwich with chutney – 158 calories
  • Mid-Morning Snack (If hungry):- 1 medium apple – 95 calories
  • Lunch:- 1 serving of palak paneer – 470 calories
  • Evening Snack:- 1 cup sliced peaches – 61 calories
  • Dinner:- 1 cup brown rice and daal with one glass buttermilk – 416 calories

Daily Total – 1200 Calories.

 

Day – 17

  • Breakfast:- 1 slice peanut butter toast – 266 calories
  • Mid-Morning Snack (If hungry):- 1 cup grapes – 62 calories
  • Lunch:- 1 plate rajma curry with 1 cup brown rice – 423
  • Evening Snack:- 1 glass protein shake with one scoop of whey protein – 150 calories
  • Dinner:- 2 vegetable paratha with one glass buttermilk – 332 calories

Daily Total:- 1233 Calories.

 

Day – 18

  • Breakfast:- 3 onion uttapam with vegetable dressing – 276 calories
  • Mid-Morning Snack (If hungry):- 1 cup tea – 43 calories
  • Lunch:- Vegetable sambar with rice and glass buttermilk – 425 calories
  • Evening Snack:- 1 protein bar for a snack – 200 calories
  • Dinner:- 1 multi-grain roti with one cup non-veg curry- 321 calories

Daily Total:- 1265 calories.

 

Day – 19

  • Breakfast:- 2 eggs with 2 large slices of bread – 314
  • Mid-Morning Snack (If hungry):- fruit salad – 50 calories
  • Lunch:- 1 serving of chole bhature – 427 calories
  • Evening Snack:- 100g of sapodilla – 83 calories
  • Dinner:- 1 full serving of dal khichdi – 320 calories

Daily Total:- 1224 Calories.

 

Day – 20

  • Breakfast:- 1 plate poha with 1 glass of fruit juice – 316 calories
  • Mid-Morning Snack (If hungry):- 1 glass buttermilk – 80 calories
  • Lunch:- 2 roti with dal and vegetable curry – 390 calories
  • Evening Snack:- 1 small kiwi – 42 calories
  • Dinner:- 3 dal and rice dosa – 378 calories

Daily Total:- 1206 Calories.

 

Day – 21

  • Breakfast:- 1 cup apple cinnamon porridge and some dry fruits – 201 calories
  • Mid-Morning Snack (If hungry):- 1 medium banana – 105 calories
  • Lunch:- 1 cup boiled masoor dal and 1 cup white rice – 436 calories
  • Evening Snack:- 1 multi-grain cracker – 120 calories
  • Dinner:- 1 cup brown rice with matar sabzi and 1 small bowl of raita – 345 calories

Daily Calories:- 1207 Calories.

 

WEEK – 4

To effectively lose weight most people need to lower their number of calories intake which they get from beverages and foods whilst burning more energy by increasing their physical activity. So in simple terms, to reduce weight all you have to do is, start exercising more and reduce the number of calories you intake.

So if you are wishing to shred 1 to 2 pounds per week that is 0.4 to 0.9 kg per week, you will have to reduce at least 500 to 800  calories from your daily intake. Normally, Indians have a calorie intake of 2000 or more every single day, so if you wish to reduce your weight then your calorie intake should be 1200 to 1500 calories.

This is the reason why we have made this diet plan near 1200 calories, it will help you lose weight safely without any sorts of concerns. With that being said, you will have to fill your calorie intake with healthy foods and not unhealthy snacks — we are talking about processed foods, sugar, etc.

Day – 22

  • Breakfast:- 1 large bread and 1 glass milk – 182 calories
  • Mid-Morning Snack (If hungry):- 5 to 6 Dry fruits and nuts – 50 calories
  • Lunch:- 1 cup of tofu curry with 2 multi-grain rotis – 458 calories
  • Evening Snack:- 1 glass of buttermilk – 80 calories
  • Dinner:- 1 serving of kadhi and 1 cup rice – 447 calories

Daily Total:- 1217 Calories.

 

Day – 23

  • Breakfast:- 1 banana rolled up in a roti covered with 2tbsp of peanut butter – 382 calories
  • Mid-Morning Snack (If hungry):- Fruit salad – 50 calories
  • Lunch:- 1 veggie sandwich and a glass of buttermilk – 405 calories
  • Evening Snack:- 100g fruit juice – 54 calories
  • Dinner:- 1 plate khichdi – 320 calories

Daily Total:- 1211 Calories.

 

Day – 24

  • Breakfast:- 2 parathas – 252 calories
  • Mid-Morning Snack (If hungry):- 1 cup red cherries – 51 calories
  • Lunch:- Cauliflower curry with 3 rotis – 476 calories
  • Evening Snack:- 1 medium-sized apple – 95 calories
  • Dinner:- 1 cup brown rice with dal – 336 calories

Daily Total:- 1210 Calories.

 

Day – 25

  • Breakfast:- A bowl of Dalia and milk – 220 calories
  • Mid-Morning Snack (If hungry):- 1 small banana – 90 calories
  • Lunch:- Steam rice with palak chole – 480 calories
  • Evening Snack:- Coffee with 2 biscuits – 90 calories
  • Dinner:- 3 vegetable uttapam with one glass buttermilk – 356 calories

Daily Total:- 1236 Calories.

 

Day – 26

  • Breakfast:- 2 slice brown bread and peanut butter – 342 calories
  • Mid-Morning Snack (If hungry):- 1 small kiwi – 42 calories
  • Lunch:- 1 cup brown rice with dal – 336 calories
  • Evening Snack:- 1 cup sapodilla – 200 calories
  • Dinner:- 1 masala omelette with 1 glass buttermilk – 320 calories

Daily Total:- 1240 Calories.

 

Day – 27

  • Breakfast:- 2 scrambled eggs with skimmed milk and 1 slice brown bread – 310 calories
  • Mid-Morning Snack (If hungry):- 1 medium apple – 95 calories
  • Lunch:- 2 roti with lean chicken curry – 400
  • Evening Snack:- 2 kiwi – 122 calories
  • Dinner:- Fish curry with 1 roti – 321 calories

Daily Total:- 1248 Calories.

 

Day – 28

  • Breakfast:- 1 slice of whole bread covered with peanut butter and banana – 266 calories
  • Mid-Morning Snack (If hungry):- 1 kiwi – 42 calories
  • Lunch:- 1 serving of palak paneer – 470 calories
  • Evening Snack:- 100g sprouts – 30 calories
  • Dinner:- 1 cup brown rice and daal with one glass buttermilk – 416 calories

Daily Total:- 1224 Calories.

 

WEEK – 5

Fat Burners are a great way to get into shape if you want quick results but don’t get overly reliant on them. Though fat burners will help you in reducing weight they will never aid you in poor eating habits.

Just so you are taking fat burners doesn’t mean that you can jaunt down the aisle at your local McDonalds or Dominos store three times a week. You will still have to watch out for what you EAT. Remember, it is not about HOW MUCH you eat but WHAT you eat that truly matters regardless of mass gain or weight loss.

Therefore, fat burners are not some magical pills that will cut off those extra kilos for you, they are taken by following a disciplined diet alongside some physical activity.

Day – 29

  • Breakfast:- Grilled paneer sandwich with chutney – 158 calories
  • Mid-Morning Snack (If hungry):- protein shake – 150 calories
  • Lunch:- 1 plate quinoa khichdi with one glass buttermilk – 336 calories
  • Evening Snack:- Banana shake without sugar – 150 calories
  • Dinner:- 1 serving of chana masala curry with 1 cup rice – 429 calories

Daily Total:- 1223 Calories.

 

Day – 30

  • Breakfast:- 100g cooked oats – 274 calories
  • Mid-Morning Snack (If hungry):- 1 glass milk – 100 calories
  • Lunch:- chickpea curry with white rice – 475 calories
  • Evening Snack:- fruit salad – 50 calories
  • Dinner:- 1 cup brown rice with dal – 336 calories

Daily Total:- 1235 Calories.

 

A Word

Okay, so before we get into all the things you will have to consider on this weight loss journey, we have a few things to share with you.

Now, about this meal plan, it will surely help you to reduce weight, and you can expect results within the week and month, given that you are STICKING to it.

Yeah, the most common reason why many individuals are not losing weight is that they are not properly sticking to any diet following up with consistent exercises.

We are not saying, go all-in on the gym and work out the heaviest equipment, all you can do are some simple exercises such as yoga, jogging, running, walking, jumping, warm-ups, etc.

Remember doing some sort of physical activity is important and will for sure help you in shedding pounds quickly.

 

You are the Judge

For this diet plan, you are free to change it, modify it, alter it, however you want it according to your leisure, knowledge, and experience.

This diet plan is to give you insight on how an ideal day, week, or month will look like on your fat-burning journey. It is to show you how much you can eat, WHAT you can eat, and how many calories it will have, so keep in mind to track the calories intake.

Also, if possible, try to consult your doc or dietitian before making any kind of prominent changes in your diet and lifestyle. They can modify the diet according to your body, metabolism, height, weight, gender, and age.

 

NOTHING FANCY Right?

All the foods you have seen in the diet are just the normal Indian home-cooked food items you are almost acquainted with.

The key here is that it doesn’t matter, whatever diet you pick up — what matters the most is following it consistently.

You don’t necessarily have to go and purchase some costly foods, diet plans, or weight programs.

Consistency is the KEY along with some physical activity.

 

Eating Less is Not the Solution

Eating Less is Not the Solution

Contrary to popular wisdom — consuming less amount of food is not a smart idea.

This is the most common natural instinct of people — to get into shape just STARVE!

When you are STARVING the heck out of you, you are actually slowing down your metabolic rate to a lower level — it is known as Basal Metabolism Rate.

This BMR represents the number of calories your body burns just to survive, now by lowering this rate through starving, when you do end up eating again, you will most likely GAIN MORE WEIGHT!

This happens because your body gets intimate with the slower yet newer metabolism rate that YOU forced.

Not to mention missing out on all the healthy nutrients, carbs, protein, fats that you would otherwise have gotten just by eating the right food.

SO rather than tossing out all the foods, follow the weight loss diet by eating as many healthy foods.

 

INDIAN DIET is the BEST!

Over the decade’s our consumption of JUNK FOOD has been growing by leaps and bounds. They have only added more to the problem — OBESITY alongside with many other health problems.

A typical Indian diet consists of tons of nutrients, multivitamins, natural foods, adequate amounts of carbs, fats, proteins, and minerals.

Following such a diet will help you in the long run as well as deliver you quick weight loss results. Besides that, they are also key to maintaining your OVERALL health.

Therefore, by subjecting yourself to such a diet plan you are hitting two birds with one stone.

One being your overall health and the second one is your fitness goal — which in this case is weight loss.

 

BYE – BYE Junk Foods

BYE - BYE Junk Foods

Fast foods and Junk foods preferred by most of the population are the main culprits for the unwanted pounds.

These processed foods are high in sodium, sugar, and calories that will inevitably add more flab to your belly.

Pizzas, chips, burgers, pastries, hot dogs, etc contain a ton of calories that are hard to digest.

Of course, saying them NO will be a hard choice, but if you can then be prepared for the weight loss result you were waiting for.

Initially cutting them off will be hard but gradually it will be easy and you will start living a more healthy and appropriate lifestyle.

 

Cut Off Refined Carbs

Cut Off Refined Carbs

One way to quickly shred some pounds is by cutting back on sugars and starches or carbohydrates.

You can achieve this by lowering your intake of refined carbs and substituting them with WHOLE GRAINS instead.

The other way around is by following a Low-carb High-fat diet which is also known as LCHF diet.

This diet helps you to burn your stored fat for energy rather than carbs, it also helps you to reduce your appetite and lower your hunger levels. This way you will end up eating fewer calories than more often.

Eating whole grains will provide you with many fibres and aid in digesting them slowly, this will keep you full for a prolonged period.

Studies have confirmed that low carbs diet or intaking less refined carbs help in quick weight loss.

Many other studies also prove that this type of eating leads to reduced appetite and in turn, leading to eating fewer calories a day.

So if you do end up replacing refined carbs with the whole grain then there is something more for you in the store. A study in 2019 found that whole grains helped in lowering the body mass index (BMI).

 

Summarizing it!!!

By reducing starches, or carbs, from the diet can help you by lowering insulin levels, curb your hunger, and lose weight.

How about Protein?

Protein

Preserving a healthy mass during weight loss is imperative — like really important. And protein helps you with that.

Unfortunately, in India, many people are not aware of the daily requirement of protein. About 73% of Indians are deficient in protein and do not get one from their diet, while 90% are totally unaware of the deficiency. This is a HUGE problem.

You can also calculate how much protein you need by this…

0.8 to 1 gram of protein per kilogram of your body weight per day.

Meaning, if you weigh 60 kg, then you will need at least 55 to 60 grams of protein per day.

Besides, evidence points that eating adequate amounts of protein might improve appetite, cardiometabolic risk factors, and body weight.

So having a required amount of protein in your diet will reduce your craving to eat more by keeping you satiated for a long time. It will also reduce obsessive thoughts regarding foods by 50% as well as the desire to gorge late at night.

Here are some healthy excellent sources of protein

  • Plant-based:- legumes, beans, quinoa, tofu, and tempeh.
  • Eggs:- Whole eggs with the yolk.
  • Meat:- Chicken, lamb, pork, and beef.
  • Seafood:- Trout, shrimp, salmon, and tuna.

Right now, if you are looking for more weight loss then you should definitely double your intake of protein as it will curb your hunger and keep you full for prolonged periods.

In case if you are vegetarian then make sure that you are including sprouts, soybeans, cottage cheese, etc in your diet. Being a vegetarian it will be a bit hard to keep up with the protein intake as non-vegetarians can easily do that by eating fish and meat.

Here we have Prepared Best Protein Sources for Vegetarians

For an excellent alternative, you can even drink a protein shake to keep your protein requirements intact. Whey protein, for example, is an excellent source of coping with your protein needs whilst not increasing your calories intake.

 

Vegetables — Your Best Health Partners

Vegetables

Remember? Our MOM’s used to force us to eat more vegetables? Turns out she was always right!

Vegetables are a great source of keeping your health journey on track. So make sure that you are having at least five-a-day.

Meaning, you are eating five servings of vegetables (excluding fruits) every single day. You can even improvise by adding them on something like Frankie where you are not using plain flour and loading it up with tons of vegetables.

Try not to be hesitant to fill your plate with green and leafy vegetables. They are loaded with a bunch of nutrients, vitamins, fibres, and minerals. The best part is you can consume them in large amounts without incrementing your carbs and calories intake.

Here are some of our favourite vegetables to include in your diet for better weight loss

  • Broccoli
  • Tomatoes
  • Spinach
  • Kale
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Lettuce
  • Cucumber
  • Swiss chard

 

Of Course Fruits TOO!

Fruits

Whenever vegetables are mentioned fruits are also, regardless of the diet. They go hand in hand together, like veggies they are also filled with many nutrients and multivitamins. They have a high nutritional value and help you in maintaining your skin.

Replacing your daily dose of tea/coffee with a fruit juice without any sugar will bring you immeasurable rewards in both your overall health and weight loss.

A bowl of fruits will keep you healthy, hydrated, and fresh throughout the day.

So here are some fruits that will help you reduce your weight while tasting good.

  • Grapefruit
  • Apples
  • Stone fruits
  • Berries
  • Kiwi
  • Bananas
  • Oranges
  • Avocados
  • Melons
  • Pineapples
  • Rhubarb Fruit (Rare in India)

 

Keep Your Diet — NATURAL

Staying away from processed foods and eating whole natural foods is the best way to lose weight.

Make sure that you are going natural with your food, look for seasonal vegetables and fruits, and include them in your diet.

Besides that, you can make some homemade jams, puree, peanut butter, etc without going to the market to purchase them.

Another thing is to ensure you are purchasing fresh vegetables and not storing them in the freezer. Avoid freezing your vegetable cause in doing so you are losing all the nutritional value and benefits.

 

Healthy FATS!

Healthy FATS

Over the years we have feared the term FATS — and have prevented them from our diet. However, that’s not the case anymore, you have no reasons to worry about fats, studies have shown it.

If you just stay away from scratches, sugar, or carbs you can easily burn your fat. How you may ask?

When you proscribe high refined carbs from your diet, your body balances the glucose levels and the insulin-related fats start to drop. After that, your body basically works as some sort of fat burner and helps in weight loss.

Besides that, your body needs healthy fats no matter your diet, therefore, make sure that you are them. Avocado oil and Olive oil are some excellent choices to incorporate in your diet plan.

Fats like butter and coconut oil can be used but in moderation.

Long story short, for the perfect weight loss meal, make sure to include protein, healthy fats, complex carbs like whole grains, and vegetables.

 

Get UP and MOVE Your…. BODY!

Exercise

Wanna lose weight quickly? Start some exercises and do them daily.

Though exercising is not mandatory for weight loss, it can help lose weight much faster. Additionally, it is also good for your health. By going to lifting some weights you are actually burning a plethora of calories as well as forestalling your metabolism from slowing down.

At the very least, go to the gym 3 to 4 times a week and make sure that your dietitian or doc is aware of any new exercise plans.

If you cannot go to the gym, then you can opt for some cardio like running, cycling, jogging, swimming, jumping, etc that will not only help you in losing weight quickly but also benefit your overall health.

Resistance training such as weight lifting is an excellent way to shed some kilos, but if you cannot do that then cardio will also work wonders.

 

Water — A Whole Lot of Water

Water

Water is the most crucial aspect of a healthy lifestyle and nutrition. It may come to you as a wonder that staying hydrated actually helps in burning fats.

H2O is the medium where most of the cellular level activities occur such as transporting and burning the fat.

On top of this, by consuming a lot of water you are keeping yourself full and satiated which will result in you eating less or snacking again.

Moreover, there are a lot of benefits of drinking more water which we cannot discuss here as it’s the story for another day. So make sure you are drinking at least 8 to 12 glasses of water each day.

 

Unfortunately — Less Sugar!

Less Sugar

Consuming more sugar will store up in your body as flab— which is the last thing you want.

Indeed, we will need to satisfy our sweet tooth at one point or the other, as sometimes that Rasgulla or Kaju Katli just hits the spot.

Be that as it may, moderation is the key, so make sure that you are limiting your sugar consumption by replacing that with fruits. You can even replace sugary drinks with water, tea or coffee — obviously without added sugar.

 

Healthy Indian Foods to Induce Weight Loss

Healthy Indian Foods to Induce Weight Loss

Indian cuisine is, of course, scrumptious, but some foods also contain a lot of unnecessary fats, sugar, carbs, and calories. However, there are a lot of healthy dishes that you can munch on without the concern of weight gain.

Just make sure to avoid junk food, processed food, scratches, fizzy drinks, sugar, sugary beverages, unhealthy snacks, and unhealthy fats.

Do that and you will effortlessly lose weight.

Here are some foods that you can eat without guilty pleasure.

  • Rajma
  • Buttermilk
  • Tandoori Chicken
  • Idli
  • Okra Curry
  • Cabbage
  • Mushrooms
  • Legumes
  • Curd
  • Peanut Butter
  • Ghee
  • Spinach Curry
  • Tofu
  • Meat
  • Water
  • Dry Fruits
  • Nuts
  • Peanuts
  • Green Tea
  • Black Coffee
  • Black Tea
  • Apple Cider Vinegar
  • Baked Snacks
  • Sprouts
  • Tilgul
  • Masala Corn

 

Cheat Meals!

Cheat Meals

No matter what diet you follow, a little bit of leniency is always granted in the form of either cheat meals or cheat days.

Nevertheless, rewarding yourself with some small treats will keep you motivated as well as curb your cravings.

But MODERATION is necessary, don’t go overboard on these meals. Make sure to abide by healthy foods, where once a while you are eating that once piece of cake, dark chocolate, or the ice cream.

 

An Abstract

Reducing weight is easier said than done, it will take time, patience, consistency, and discipline to lose weight.

Relax, we are not trying to scare you off especially after reading till here and packed with so much information (By the way Thank you for Reading and sticking till here).

A simple way to reduce your weight is to increase your physical activity and reduce the number of calories you intake, by following a diet plan that consists of a protein source, complex carbs source, healthy fat source, and vegetables.

But stick to your diet, no matter where you got it from, as long as it has lower calories intake, no sugar, sachets or refined carbs, junk food, fizzy drinks, you will see your weight dropping on the scales soon.

We wish you the best of luck on your journey to shed some weight and we are positive that you will also get lean.

Happy Eating!!

 

Also Read:

Indian Diet Plan for Weight Gain

Best Diet Plan for Muscle Gain

Paleo Diet Indian Version

 

Sources:-

https://pubmed.ncbi.nlm.nih.gov/26768850/

https://onlinelibrary.wiley.com/doi/full/10.1038/oby.2007.516

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4508245/

Leave a Comment

Your email address will not be published. Required fields are marked *