Mindful Indian Diet Plan For Weight Loss – FeminaWeight loss
In today’s fast-paced life where one is overloaded with work and hard-pressed to meet deadlines, one often neglects health, making poor dietary and physical activity choices, which eventually leads to obesity or some serious health issue.
According to a study conducted in 2017, India is considered to have the second-highest number of obese children (14.4 million) and third-highest obese people (11% of all adolescents and 20% of all adults). Known for its rich spices, versatile flavors and fresh herbs, losing weight effectively in India, is an insurmountable challenge.
For instance, a typical meal is high in carbohydrates and sugar – we eat a lot of chapatis (filled with gluten), rice, potatoes and spices. A day doesn’t pass without munching on namkeens and bujias. Out of hospitality and affection, we even pressurize our guests into eating too much and consider refusing an extra helping a rebuff.
It’s no wonder that India is battling a growing obesity problem, especially in the past few decades. Although, the answer doesn’t lie in shunning Indian food in favour of foreign cuisines. Thankfully, the best Indian diet plan for losing weight consists of foods lying in your kitchen and making a few changes to your everyday Indian diet. We all know the importance of a balanced diet for healthy living. Even for weight loss, we need to eat all for groups, although some more than the other.
The primary supplier of energy, carbohydrates should make up half of your daily calorie intake in your Indian weight loss diet chart. That said, it’s essential to choose the right type of carbs. Bread, biscuits, candies, white rice and wheat flour are simple carbs that must be avoided because they contain too much sugar and are bad for your health.
Instead, opt for complex carbs which you find in foods such as brown rice, millets such as ragi and oats that are rich in fiber and dense in nutrients because they are slow to digest. They leave you feeling full for longer, so if you are looking at a diet chart to reduce belly fat or slimming, the type and amount of carbohydrates that you include in your diet plan are influential.
Tip: Completely avoid things like a zero-carb diet or starvation.
A lot of the Indian population is vegetarian, thus failing to fulfill the daily protein intake. Many dietitians suggest that approximately 30% of your diet must contain proteins. They are essential for repairing body tissue, muscles, cartilage and skin, as well as pumping blood. The icing on the cake? Consuming a high-protein diet can help in losing weight as it burns calories and instead builds muscle.
The primary source of protein is eggs, lean beef, chicken, turkey, white fish and dairy products. Although a high protein vegetarian diet would include whole dals, paneer, chana, milk, leafy greens (like spinach and fenugreek) and sprouts. By and large, try consuming one helping of protein along with every meal.
Tip: Recently a new concept of ‘vegan meat’ has sprung up, which gives you similar amounts of protein as real meat, but is plant-based.
The last year has been a good eye-opener of how important getting vitamins and minerals are for good immunity. Vitamins A, E, B12, D and minerals calcium and iron are paramount, especially for weight loss. These nutrients aid in metabolism, improve nerve and muscle functionality, bone health and improve immunity. These are usually found in plants, meat, fish, nuts, oilseeds, fruits and green vegetables.
Experts suggest that you should consume 100 grams of greens and 100 g of fruits daily for weight loss. There are many diet charts for weight loss, for example, focusing on consuming mostly fruits and vegetables in a structured manner. This is one of the most natural weight reduction diet plans, suggested for vegans.
Tip: Avoid drinking fruits and vegetable juices because while juicing healthy fibre is lost.
As mentioned earlier, consuming fibre-rich foods keeps you full for a longer period. Luckily, Indian meals contain fibrous foods that aid in digestion and protect your heart’s health. Nutritionists suggest a properly balanced diet for weight loss must include the consumption of a minimum of 15 g daily. Oats, lentils, flax seeds, apples, avocado, berries and broccoli are foods high in fibre.
Tip: Your mini-meals can include nuts, seeds, fruits and salads.
As ironic and scary it may sound, the fat group is as important as other food groups because they help synthesize hormones, store vitamins, and provide energy. The famous Keto diet focuses on consuming a majority of foods dense in mini-meals healthy fats while eliminating carbohydrates. The sense behind it is that the body learns to use fat stores for energy instead of carbohydrates.
Healthy fats need to be consumed including polyunsaturated, monounsaturated, and omega-3 fatty acids while eliminating bad fats like saturated and trans fats as they increase blood cholesterol levels. If 20% of your diet comprises healthy fats, you are good to go. There are many heart-healthy oils that you can use while cooking oils such as olive oil, mustard oil, soya bean, sesame, sunflower and groundnut oil.
Tip: Consume a spoonful of ghee every day, which is extremely flourishing for your joints and the gut.
Many experts have suggested the below or a similar diet plan:
Tip: Always have freshly prepared meals. And never forget the famous saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper.”
A. A typical Indian woman requires five to six small meals instead of three huge meals because of how much work they do. Below are some snack options for women:
Indian homemade food is considered to be the best weight loss diet.
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