What is a good low cost Indian diet plan for weight loss?

What is the best South Indian diet plan to reduce weight?

While observing an Indian diet chart for weight loss for female, the following tips might be useful

  • Freshly prepared meals are the best choice always.
  • Ensure to have all the food groups in your diet plan.
  • Breakfasts are to be hearty and wholesome. Options like paratha, idlis, dosa, uttapam, bread and eggs are good choices.
  • Breakfast should be taken within thirty minutes of waking up.
  • Lunch should be a medium affair with dal, sabzi, roti and curd or rice, rajma, chole etc.
  • Dinner should be light such as khichdi or dal chawal or curd rice.
  • Dinner should be taken at least two hours before bedtime.
  • Apart from the main meals, there should be 2-3 mini meals as well.
  • These mini meals can consist of fruits, nuts, salads, peanuts etc.
  • Packages, processes, ready to eat foods should be avoided.
  • Water is a very important element of a balanced diet.
  • One meal a week can be a cheat meal, however, ensure not to go overboard during this time.
  • Avoid things like a zero carb diet or starvation to lose weight.
  • Fruits and vegetables such as tomatoes, spinach, okra, cabbage, mushrooms, papaya, pomegranate, guava, apples, etc are the best source of vitamins and nutrients.
  • Legumes such as Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas are an important part of the Indian diet.
  • No Indian meal is complete without dairy products like curd, ghee, buttermilk and cheese.
  • Indian meals get their protein fix from meat, tofu, legumes, dairy, nuts and seeds.

Below is an easy to follow Indian diet chart for weight loss that can be followed for a week (7 days) by female. Minor modifications can be made to this as per an individual’s taste.

MONDAY

  • Breakfast: Sambar with 2 brown rice idlis/ Paneer sandwich with mint chutney
  • Lunch: Whole-grain roti with mixed-vegetable curry with one dal
  • Dinner: Tofu/chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with 2 multigrain rotis

TUESDAY

  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits
  • Lunch: Chickpea curry with brown rice/ Brown rice with dal
  • Dinner: Khichdi with sprout salad/Veg paratha with raita

WEDNESDAY

  • Breakfast: Apple cinnamon porridge/ Vegetable uttapam with sambhar
  • Lunch: Whole-grain roti with tofu/ non veg and mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables/ 2 Multigrain rotis with chicken and curd

THURSDAY

  • Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha
  • Lunch: Whole-grain roti with vegetable sabzi/ Dal with veg or non veg sabzi and brown rice
  • Dinner: Chana masala with basmati rice and green salad/ One bowl of fruits and vegetables with multigrain rotis

FRIDAY

  • Breakfast: Vegetable dalia and a glass of milk/ 3-4 dal paddu with sambar
  • Lunch: Vegetable sambar with brown rice/ 2 multigrain roti with veg/non veg curry
  • Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with 2 multigrain rotis

SATURDAY

  • Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables
  • Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai
  • Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti

SUNDAY

  • Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk
  • Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multigrain roti
  • Dinner: Masala-baked tofu with vegetable curry/ non veg curry (chicken, seafood) with multigrain roti

While most people feel that having 5-6 meals in a day is a lot, your body actually finds it easier to consume the calories in 5-6 small meals as compared to 3 huge meals. Hence it is always advisable to have snacks as mini meals in between the larger meals of the day.

  • Fruits with buttermilk or green tea
  • Protein shake with nuts and seeds
  • Veg sandwich or milk and apple.
  • Walnuts and dates
  • Vegetable/ fruit salads
  • Fresh fruit smoothies or whey protein shakes
  • Multigrain flour khakras

Indian homemade food provides one of the best weight loss diets. A healthy mixture of complex carbohydrates, fats and proteins with less oil or ghee is an excellent choice. These foods provide nutrition as well cut down into simple carbs and fats that often lead to weight gain.

There are many ways to lose a lot of weight fast.If you are thinking about what would be perfect diet chart to lose weight,then this is the best Indian diet plan for weight loss.

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet.
However, obesity is a rising issue in the Indian population. With the growing av…

Hey, there! Having lost about 25 kgs in a span of 4 months, I think I can provide an apt answer to your question.

Since I am now a hostel student my diet plan has changed. Let’s start with the one I started my weight loss journey with. . .

PRE-BREAKFAST (i.e. before workout): Warm lemonade

BREAKFAST: Brown bread with peanut butter and (mango) jam.

LUNCH: 1 1/2 chapatti with fish (major source of proteins), pulses (again a major source of proteins), some green leafy vegetables at times and salad (a must).

Normally, before starting with my weight loss journey, I used to consume white rice in lunch…

Originally Answered: What is the best south Indian diet plan to reduce weight?

1. Cut the rice: as a South Indian, you are most likely a heavy rice eater. Replace white rice with brown rice, and reduce the portion to one small bowl per meal. Ideally switch to whole wheat chapatis, at least one meal a day
2. Increase vegetable portions
3. No potatoes, refined flour and sugar. Pls note: Honey is as bad as sugar, so cannot be used as a sugar substitute!
4. Increase fruit- apples, pear, oranges, guava, musk melon, water melon and have these mid morning and late afternoon/evening. Don’t combine fruit with any of the major meals. Avoid banana, pineapple and mango.
4. If you…

Friday

  • Breakfast: Vegetable dalia and a glass of milk
  • Lunch: Vegetable sambar with brown rice
  • Dinner: Tofu curry with potato and mixed vegetables

In Conclusion

Following this kind of a diet, with physical exercise in tandem, can help not only in weight loss but also in maintaining an overall healthy lifestyle. This sort of diet is perfect for female as the food will give them enough energy for the day without being too cumbersome to prepare.

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day.

Find an activity that you enjoy, whether it be a sport or working out at the gym.

Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit.

To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

‍List of Foods to Be Avoided

Foods or beverages that are processed, high in calories or high in sugar, do not form the best diet to lose weight. Not only do they lead to weight gain, they are bad for your overall health and lead to chronic diseases like diabetes, heart diseases and obesity. It is highly advisable to minimize the consumption of these foods or to avoid them altogether.

  • Highly sweetened beverages such as soda, aerated drinks, sports drinks
  • Sweeteners like sugar, honey, condensed milk
  • Foods which have high sugar such as candy, ice cream, cakes, cookies, rice pudding, high sugar cereals etc.
  • Foods which have high fats such as French fries, chips, fried foods etc.
  • Trans fats like Vanaspati, margarine, processed foods
  • Refined oils such as canola oil, soybean oil, grapeseed oil etc.
  • Refined grains like white bread, white pasta

Occasional treats are fine but consuming these regularly can have debilitating effects on your weight loss as well as your health.

 If you are used to Indian food then an Indian weight loss diet is better for you as compared to a conventional weight loss diet.

One, you are used to Indian food and it is always best to have a diet that uses your staple items in moderation. Two, the Indian diet in itself comprises of many nutritious foods like whole grains, fresh vegetables, healthy fats, low fat dairy and fruits.

The Indian food also uses a variety of spices in the food that are not only nutritious but also medicinal. One such example is turmeric which helps in treating various illnesses such as heartburn, diarrhoea, gas, bloating, stomach ache, etc.

Similarly, cardamom also helps in treating such ailments. An Indian diet also has 70% of vegetables in it, which is a very important part of the diet. Fresh produce is extremely essential to keep the body healthy and revitalise the organs.

Another staple that helps make Indian food perfect for diets is yoghurt. Yoghurt, made from fermented milk is filled with calcium which prevents the body from gaining excessive fat and also keeps the digestive tract healthy.

Apart from this, an Indian food diet also has foods which are less fattening in the staple diet such as salads, curries, dals which comprise of vegetables and pulses. Unlike western cuisines, Indian cuisines do not have a high proportion of cream and cheese.

Most western diets comprise of bland foods like soups and salads but Indian foods are rich in flavour and spices and hence small portions of it satiate the hunger. Indian foods also have a variety of flavours and meals which will help you from not getting bored of dietary food.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them.

This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing with friends or family.

Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.

Summary Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.

Monday

  • Breakfast: Sambar with brown rice idli
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad

Practice Mindful Eating

Many people eat on the run or consume meals while they’re distracted.

Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with your body.

Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger (12).

Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

Saturday

  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch: Large salad with rajma curry and quinoa
  • Dinner: Lentil pancakes with tofu tikka masala

Sunday

  • Breakfast: Buckwheat porridge with sliced mango
  • Lunch: Vegetable soup with whole-grain roti
  • Dinner: Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.

Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.

This will keep you feeling full throughout the day and reduce the chances of overeating.

Summary A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.

Thursday

  • Breakfast: Yogurt with sliced fruits and sunflower seeds
  • Lunch: Whole-grain roti with vegetable subji
  • Dinner: Chana masala with basmati rice and green salad

Tuesday

  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
  • Lunch: Chickpea curry with brown rice
  • Dinner: Khichdi with sprout salad

Wednesday

  • Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
  • Lunch: Whole-grain roti with tofu and mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.

The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.

Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties (7).

A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease (8, 9, 10).

Summary A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.

What to Drink

Try incorporating the following ingredients into your daily meal plan:

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  • Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  • Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
  • Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  • Dairy: Cheese, yogurt, milk, kefir, ghee
  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  • Protein sources: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

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