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

Friday

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

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.

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

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…

As someone who has struggled for over 10 years for losing 20 kgs, I can see everything that is wrong with this question, for this is the exact same trap that I fell into.

Which Indian food diet should I follow to lose X kgs?

The short answer is: everything you eat right now, but —

  • more often
  • in lesser quantity
  • without sugar and alcohol; and
  • EGGS!

If you’re looking for a quick way out without wanting to read much of this ahead, just take a smaller plate, reduce your per meal intake to two-thirds of what it currently is, eat something every 2-3 hours (without over consuming your overall cu…

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 Eat

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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