Are you trying the best Indian diet plan to lose weight? The guidelines are clear. All you need to do is start eating correctly. But in India, considering our food culture and dietary patterns, this may sound like an insurmountable obstacle. For instance, a typical Indian meal is high in carbohydrates and sugar; we consume potatoes, rice, and sweets in high amounts. We also like our snacks, and we cannot imagine a day without our fix of namkeens and bhujias. As a display of hospitality and love, we pressurize our friends and family to eat too much and consider resisting an extra helping rebuff. To top it all off, physical exercise has never been recognized as necessary. It is no wonder India is fighting a growing obesity epidemic
But shunning Indian food in favor of foreign ingredients or fad diets does not lie in the response. The best Indian diet plan is made up of foods that are already available in the Indian kitchen and by making a few changes to your diet, you can lose weight.
Science Behind Weight Loss
Weight loss and gain are based on caloric intake and expenditure. You lose weight as you eat fewer calories. Conversely, when you consume more calories you gain weight. Eating within your calorie budget and burning the required number of calories is all you need to do to drop those excess kilos.
However, it’s not sufficient to simply determine how many calories your body needs. After all, your daily requirement of 1500 calories maybe four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories), but these unhealthy food choices will eventually lead to other health issues, such as high cholesterol and blood sugar. You also need to ensure your diet is balanced to lose weight healthily, i.e. it covers all food groups and provides all the nutrients you need for good health.
Balanced Diet Chart
Carbs are the key source of nutrition for the body and can make up half of your daily requirement for calories. It is necessary, however, to select the right kind of carbohydrates. Simple carbohydrates contain too much sugar, such as bread, cookies, white rice, and wheat flour, and they are bad for you. Alternatively, opt for complex carbs that, compared to simple carbs, are rich in fiber and filled with nutrients. Complex fiber-rich carbs are slow to digest, leaving you feeling full for longer, and are therefore the best weight loss option. All healthy complex carb options are brown rice, millets such as ragi and oats.
The majority of Indians struggle to fulfill their regular requirement for protein. This is difficult, as proteins are required to help the body build and rebuild tissue, muscles, cartilage, and skin, as well as to pump blood. As it helps develop muscle, which burns more calories than fat, a high protein diet will also help you lose weight.
About 30 percent of your diet should consist of protein. With each meal, it is important to have one protein supplement.
Fats are important for the body as a food group that has gained a bad reputation, as they synthesize hormones, store vitamins, and provide energy. Experts recommend that one-fifth or 20 percent of the diet consists of polyunsaturated, monounsaturated, and Omega-3 fatty acids that are safe fats. Using a blend of oils for various meals including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil, along with small amounts of butter and ghee is the safest way to eat fats, Stop trans fats, which are entirely present in fried snacks.
Vitamins and minerals
Vitamin A, E, B12, D, calcium, and iron are important for the body as they help metabolism, nerve and muscle function, bone maintenance, and cell formation. Minerals can be found in nuts, oilseeds, fruits, and green leafy vegetables, mainly obtained from leafy vegetables, meat, and fish.
Habits to stay healthy
Opt for 5-6 meals a day
Three modest meals and a few snack breaks during the day in managed amounts instead of three big meals. It prevents acidity and bloating from spacing your meals over frequent intervals, and also keeps hunger pangs at bay. By making healthy snack options, stop your fast food habits.
Have an early dinner
Indians consume dinner later than other cultures across the globe. Metabolism slows down at night, so it can lead to weight gain from a late dinner. Experts recommend that by 8 pm you eat the last meal of the day.
Drink a lot of water
Drinking a glass of water will help reduce the discomfort of hunger. To lose weight, have six to eight glasses of water every day.
Eat a lot of fiber
Every day, a person needs at least 15 gm of fiber, as it promotes digestion and heart health. Some excellent sources of fiber include beans, lentils, flax seeds, apples, and broccoli.
You don’t have to quit your normal eating habits or make huge changes to your diet, you just need the best Indian diet plan to get healthy.
Golden rules for weight loss diet
Negative calorie balance
A negative calorie balance is the most significant factor in a balanced diet for weight loss. consume fewer calories than you burn. A negative calorie balance allows the body to use stored reserves, to supply you with the energy you need, The energy comes mainly from the stores of carbohydrates and the reserves of fat in your body.
If you want a healthy diet to lose weight, the diet needs to be balanced. A restrictive, one-sided diet often results in a deficiency of nutrients. In addition, if you don’t give too little energy to your body, it can turn to the mode of “energy saver” and minimize energy spending. The yoyo effect will hit as soon as you take in more calories again.
Consume enough protein
Protein is the most significant building block of the body and can cover about 40 percent of your overall energy needs. A protein-rich diet leaves you feeling fuller for longer when trying to lose weight. The loss of muscle mass while dieting also counteracts proteins.
The larger the mass of the muscle, the more energy is expended and the greater the calorie demand.
The human body consists entirely of water, so it is no wonder that water has so many significant functions.
For nutrient uptake and metabolism, water is necessary, and without water, there is no fat burning.
Foods to lose fat and build muscle
Eggs linger with you, helping to facilitate fullness. Additionally, the protein in eggs will increase your metabolic weight for several hours after eating them. Muscle benefit is improved by the amino acids in this ultra-nutritional food. So, to lose weight and gain muscle, one of the best foods is eggs.
The mega-3 fatty acids in fish are also one of the best foods to help you lose weight, in addition to reducing inflammation.
Apple cider vinegar
It is also believed that the acetic acid in the vinegar decreases the accumulation of fat in the stomach and increases the capacity of the body to lose fat
In particular, vitamins, including B6, are known to give you the endurance you need during exercise. Lean beef, turkey, and chicken are regarded as important for muscle gain. Without a heavy calorie load, these proteins boost the body and that’s why they are so beneficial.
- Fatty Fish
- MCT Oil
- Coconut Oil.
- Green Tea.
- Whey Protein.
- Apple Cider Vinegar.
- Add Protein to Your Diet.
- Avoid Processed Foods
- Limit Intake of Added Sugar
- Drink Water
- Chocolate Skim Milk
- Green Tea
- Vegetables as cauliflower, herbs, carrots, peppers, garlic
- Fruits as Apples, strawberries, mango, papaya, banana, grapes.
- Frozen produce as Mixed vegetables and frozen fruits.
- Grains as Oats, millet, quinoa, whole-grain bread, brown rice.
- Legumes as Lentils, pulses, beans.