INDIAN DIET FOR WEIGHT LOSS
INDIAN DIET FOR WEIGHT LOSS
Who does not want to look fit? Who does not want to live a healthy balanced life and keep lifestyle-related diseases away? Living a healthy life and looking like a FTV model are two different things. Though it is desirable to have a six-pack but not practical for everyone. But it is very much practical for everyone to lose weight and live a healthy life.
Whenever we see someone fit on television or social media, we tell ourselves that since they are I show business, it is their job to look fit. They don’t have to do various chores I have to do. If I had a job profile like them, I too would have been fitter.
But deep down we know that the condition we are in right now is not the best we can do. We can do much better than this. Heck, we have tried so many times and failed. It always start with lots of motivation, we keep the routine going for a few weeks and then lethargy kicks in. We start skipping a day or two in the beginning which turns to two and then a week. Taking a break due to work or travel has many times been the factor of quitting for me.
This article is not about what you should eat to lose weight. At least not entirely. Though I have shared the meal plans as well as the food items which you should avoid but this article is mainly about how you should eat.
Why You Ask? Because How You Eat Your Food Affects Your Weight Much More Than What You Eat.
The process I am going to share with you is an evidence based scientific approach mentioned in Ayurveda as well. Though this science originated in ancient India it is now practiced and taught by foreigners in five-star retreats for thousands of dollars.
We Indians are famous for our hospitality and that includes having a lot of food in social gatherings. I have been in those critical situations where it becomes very difficult to say no to the hosts. According to a report published in a reputed journal, one out of every four people is obese in India.
It is high time now that we focus on our health. Weight management is an essential part of maintaining a healthy lifestyle. Personally, I think it is easier said than done and it takes a lot of willpower to succeed in this endeavor.
India’s culinary culture is by far the best in the world. Being a big country, a person living in a metro city can enjoy a new dish daily and still fall short of even trying all the dishes from across the country. So friends the odd are really stacked up against us and we need unwavering focus to succeed in our weight loss journey.
This weight loss journey is all about hits and trials. I am not saying that the traditional way of hitting the gym and controlling diet does not work but those ways are not suitable for all.
Everyone does not enjoy going to the gym five days a week. Most people find it difficult to take out time of their busy schedule and have a workout routine. People with travelling jobs find it the most difficult to adhere to an eating and workout routine.
One thing I was lucky to find out in my weight loss journey is that you don’t need to eat less, you just need to eat right. Our aim should be to eat less without trying too hard. It can be done in many ways and the below-mentioned process is the best way to do it.
https://www.youtube.com/watch?v=KwHcTrYgBhg&t.
This video will bring in some phenomenal changes in your lifestyle and wellbeing.
DRINK WHAT YOU EAT AND EAT WHAT YOU DRINK
This concept of mindful eating is as old as Indian civilization. It states that when you eat your meal just eat with below mentioned points in your mind.
- Chew each bite at least 30-40 times. You should chew it until it becomes liquid. This process helps in the proper mixing of enzymes present in saliva with the food which helps in digestion.
- When we eat food, our stomach must digest the food within 3 hours of consumption otherwise the food becomes toxic. Gulping down the food without chewing it properly affects us in two ways. One, the body needs to send the blood from the brain to the stomach to digest the excess food. This is the reason we feel sleepy after having a heavy meal.
- Secondly, it takes 15 minutes for the signal to reach the brain from the stomach. So when we eat fast, we are overeating for at least 15 minutes in every meal.
Now when we chew our food and make it liquid before swallowing it, we feel satiated and full in 15 minutes and are able to finish only half the meal we usually consume on daily basis.
This process is easier said than done and is extremely difficult to do especially when you are very hungry but once you master this process and it becomes a habit, it will always keep you fit and healthy.
WHAT NOT TO EAT
Are 100 calories of chocolate equivalent to 100 calories of salad?
100 calories of chocolate provides energy in the form of sugar and fats. It lacks any kind of nutrients and is often known as “empty calories”.
100 calories from salad can provide vitamins, fiber, minerals, etc. depending upon the ingredients used. Salad gives us a higher level of satiety as compared to chocolates. We can easily eat 5 chocolates of 100 calories each making it a total of 500 calories but cannot eat 5 bowls of salad of the same calorific value. Foods that we should avoid are:
- PROCESSED FOOD – Any food item that has been altered from its natural state is called processed food. The main aim of processing is to extend the shelf life of food items. Food items which has been processed by adding preservatives tend to have high sugar content and fats which is very unhealthy.
Example of processed food that we eat on a daily basis includes breakfast cereals, packaged chips, canned soup, soft drinks, and fast food items like burger, fries, chocolates, etc.
All such items must be avoided if possible or should be consumed in very small quantities.
- DEEP FRIED FOOD – Traditional Indian food which is deep fired should be avoided at any cost examples are samosa, kulche, kachori, bhatoore, poori and maida based products. etc.
WHAT TO EAT
- LOW CARB DIET – A low-carb diet can help in losing weight through several mechanism. Low carb diet like salads, meat and poultry, nut have a high satiety index and also helps in feeling fuller for a longer period of time.
- SATIETY INDEX – choose food types which have high satiety index. Eating those choices will help in loner fullness. Food items with high protein content like eggs, meat, and nuts usually have a high satiety index.Other food items like fruits, potatoes, oatmeal, fish etc. also have high satiety index.
- INCREASE PROTEIN INTAKE – Increasing the protein-rich food in our diet can help in fast weight loss. Proteins are known for their ability to increase the feeling of fullness. When you consume more protein, you don’t feel hungry for a longer time. This will help you to control your diet frequency.
Body expends more energy to digest and metabolize proteins as they have higher thermic effect as compared to carbohydrates and fats. It helps in burning more calories.
- Some examples of protein-rich low calories Indian food are paneer, chick pea (matar), nuts(almond, walnut, pistachio, cashew), boiled eggs, chicken, sprout chaat with lots of cucumber, and onion.
- Include dry fruits, salted peanuts, and makhanas in your snacks instead of chips and wafers.
- The secret ingredient is to add a 45 minute light physical activity.
If you follow the above-mentioned steps, then it does not really matter what you eat. Just remember to eat it mindfully as explained above. If you want to lose weight fast then go through this article also. It explains the whole process of quick weight loss and if you could club that process with mindful eating explained in this article, you can lose those extra kilos very quickly.
INDIAN DIET PLAN FOR WEIGHT LOSS
Day 1:
Breakfast:
Poha: Flattened rice with sautéed vegetables, turmeric, and mustard seeds.
Tea or coffee with milk (optional).
Lunch:
Roti (whole wheat flatbread) or brown rice.
Tadka Dal: Yellow lentil curry.
Baingan Bharta: Roasted eggplant curry.
Cucumber and tomato salad.
Yogurt.
Dinner:
Vegetable Biryani: Spiced rice with mixed vegetables.
Raita: Yogurt with cucumbers and mint.
Day 2:
Breakfast:
Upma: Semolina cooked with spices and vegetables.
Green tea.
Lunch:
Roti or brown rice.
Rajma: Kidney bean curry.
Aloo Palak: Potato and spinach curry.
Mixed salad.
Buttermilk.
Dinner:
Masoor Dal: Red lentil curry.
Tandoori Roti (whole wheat flatbread cooked in a tandoor or on a stovetop).
Mixed vegetable sabzi.
Sliced mango.
Day 3:
Breakfast:
Idli: Steamed rice cakes served with coconut chutney and sambar.
Filter coffee or tea.
Lunch:
Roti or brown rice.
Chole: Chickpea curry.
Aloo Gobi: Potato and cauliflower curry.
Cucumber and onion salad.
Curd (yogurt).
Dinner:
Methi Thepla: Fenugreek flatbread.
Tofu or paneer curry.
Spinach and corn sabzi.
Sliced papaya.
Day 4:
Breakfast:
Dosa: Thin rice crepes served with coconut chutney and sambar.
Masala chai.
Lunch:
Roti or brown rice.
Matar Paneer: Peas and paneer (cottage cheese) curry.
Bhindi Masala: Okra curry.
Carrot and beetroot salad.
Buttermilk.
Dinner:
Vegetable Pulao: Spiced rice with mixed vegetables.
Cucumber raita.
Sliced watermelon.
Day 5:
Breakfast:
Vegetable Paratha: Stuffed whole wheat flatbread with mixed vegetables.
Green tea.
Lunch:
Roti or brown rice.
Dal Makhani: Creamy black lentil curry.
Aloo Methi: Potato and fenugreek leaves curry.
Tomato and onion salad.
Yogurt.
Dinner:
Tofu or paneer tikka.
Roti or naan.
Mixed vegetable curry.
Sliced pineapple.
Day 6:
Breakfast:
Rava Uttapam: Semolina pancakes with onions and tomatoes.
Filter coffee or tea.
Lunch:
Roti or brown rice.
Palak Paneer: Spinach and paneer curry.
Gajar Matar: Carrot and pea sabzi.
Cucumber and mint raita.
Buttermilk.
Dinner:
Vegetable Biryani.
Mixed salad.
Sliced mango.
Day 7:
Breakfast:
Besan Chilla: Chickpea flour pancakes with spices.
Masala chai.
Lunch:
Roti or brown rice.
Dum Aloo: Potatoes in a rich tomato-based gravy.
Cabbage and peas sabzi.
Tomato and cucumber salad.
Curd (yogurt).
Dinner:
Khichdi: A one-pot meal of rice and lentils, served with a dollop of ghee.
Spinach and dal soup.
Remember to drink plenty of water throughout the day, and feel free to adjust portion sizes and ingredients based on your nutritional needs and taste preferences. This meal plan provides a mix of vegetarian Indian dishes, but you can customize it further to include non-vegetarian options if you prefer.
In conclusion, the Indian diet for weight loss offers a holistic approach to shedding those extra pounds and embracing a healthier lifestyle. By making mindful food choices, staying active, and cultivating good habits, you can reach your fitness goals and enjoy the journey to a healthier you.
