
Make the most of your mushrooms with this hearty mushroom…
Snehil Sharma is a skilled content composer who uses words to create captivating and informational narratives.
Varleen Kaur is a Qualified Dietitian. In Fitelo, she is currently serving as a Subject Matter Expert, in the Department of Performance and Marketing.
As we know maintaining a healthy weight with the help of an Indian weight loss diet is crucial for your well-being. Being overweight or obese can lead to various health issues like diabetes, high cholesterol, heart attacks, and strokes. Unfortunately, many Indians are not paying enough attention to this.
Did you know that according to the latest National Family Health Survey (NFHS) data, one in four Indians is now obese? The percentage of obesity has increased significantly compared to the previous survey, with both men and women affected.
But don’t worry, there’s a solution. Adopting a healthy Indian diet plan for weight loss can make a big difference. The advantage of following an Indian diet plan for weight loss is that you focus on traditional Indian foods for weight loss instead of falling for trendy, marketed “healthy” options. So, let’s get started and learn about a simple Indian diet healthy plan for effective weight loss.
Indian cuisine stands as a vibrant mosaic of flavors, colors, and age-old traditions, captivating taste buds worldwide with its exquisite diversity.
The essence of healthy Indian food lies in the artful use of herbs, spices, and an array of ingredients, weaving a rich tapestry that extends beyond mere sustenance—it embodies the culture and values of the Indian subcontinent.
Think of it as a special map for your meals created just for you. This map tells you what to eat, and how much to eat. And the best part? It’s designed to help you say goodbye to those extra kilos (or pounds) you want to shed.
Day 1
Meal 1 | 1 Glass Of Elaichi (Lukewarm) Detox Water + Almond Overnight Soaked |
Meal 2 | After Starting Your Day With Cucumber Detox Water, Have Oats Porridge (1 Bowl), And Mixed Nuts (Can Even Sprinkle Nuts) |
Meal 3 | Seasonal Fruit |
Meal 4 | 2 Roti With Dal And Any Green Vegetable (Sabzi)+ Curd/Buttermilk |
Meal 5 | A Handful Of Makhans Or Coconut Water |
Meal 6 | Mixed Seasonal Vegetable Salad |
Meal 7 | Dal (1 Katori), 1-2 Roti/Chapati, And Green Vegetable (1 Katori) |
Meal 8 | Herbal Tea |
Day 2
Meal 1 | Cucumber Detox Water -1 Glass |
Meal 2 | Curd (1 Katori) Mixed Vegetable Stuffed Roti (1-2 Pieces) |
Meal 3 | Seasonal Fruit/Green Tea |
Meal 4 | Paneer Curry With Roti (1 Katori) |
Meal 5 | Roasted Black Chana (1 Katori) |
Meal 6 | Any Mixed Vegetable Curry or Soup |
Meal 7 | Lentil Curry With Rice |
Meal 8 | Herbal Tea |
Day 3
Meal 1 | Cucumber Detox Water (1 Glass) |
Meal 2 | Hung Curd Sandwich + Mint Coriander Green Chutney Homemade |
Meal 3 | Lassi/ Chas |
Meal 4 | Sauteed Green Vegetables (1 Katori) With 2 Roti |
Meal 5 | Seasonal Fruit |
Meal 6 | Tea With Stevia And Milk |
Meal 7 | Tomato Soup With One Brown Bread Slice |
Meal 8 | Herbal Tea |
Day 4
Meal 1 | Cucumber Detox Water (1 Glass) |
Meal 2 | Fruit And Nuts Yogurt Smoothie (1 Glass) Or Egg Omelette (1 Serving) |
Meal 3 | Seed Mixture 1 Tbsp (Flax Seeds, etc.) |
Meal 4 | Green Gram Whole Dal Cooked (1 Katori) Along With Bhindi Sabzi (1 Katori) With 1-2 Roti |
Meal 5 | Coffee With Milk And Stevia |
Meal 6 | Mixed Vegetable Salad |
Meal 7 | Bhel Puri (1 Katori) |
Meal 8 | Herbal Tea |
Day 5
Meal 1 | Cucumber Detox Water (1 Glass) |
Meal 2 | Peas Poha |
Meal 3 | Elachi Lukewarm Milk |
Meal 4 | Low Fat Paneer Curry (1 Katori) With 1-2 Missi Roti |
Meal 5 | Milk Tea With Stevia |
Meal 6 | Seed Mixture |
Meal 7 | Any Green Vegetable With 2 Rotis |
Meal 8 | Herbal Tea |
Day 6
Meal 1 | Cucumber Detox Water (1 Glass) |
Meal 2 | Mixed Sambar With 2 Idlis |
Meal 3 | Lemon Water |
Meal 4 | Curd (1 Katori) And Any Green Vegetable (1 Katori) With 1-2 Roti |
Meal 5 | Milk Coffee With Stevia |
Meal 6 | Mixed Salad |
Meal 7 | Bhindi Sabzi (1 Katori) With 1-2 Roti |
Meal 8 | Herbal Tea |
Day 7
Meal 1 | Cucumber Detox Water (1 Glass) |
Meal 2 | Elaichi Milk With Mixed Fruit Bowl |
Meal 3 | Coconut Water |
Meal 4 | Moong Dal Khichdi (1 Quarter Plate) |
Meal 5 | Green Tea |
Meal 6 | Mixed Vegetable Salad (1 Katori) |
Meal 7 | Makhana Kheer |
Meal 8 | Herbal Tea |
Please Note: If you have any medical history or food allergies, please consult with your nutritionist before embarking on a weight loss diet chart to ensure it aligns with your individual health needs.
Weight loss is a complex process influenced by physiological, psychological, and environmental factors.
So, losing weight is about more than just eating less and moving more. It’s about finding the right balance of calories, exercise, healthy eating, and taking care of yourself both physically and emotionally.
The rich array of spices in Indian cuisine not only adds a burst of flavor but also brings forth unique health benefits. Here are some distinctive advantages of key Indian spices:
Additionally, ginger aids in reducing hunger and preventing impulsive cravings. Incorporate ginger into various dishes such as soups, salads, curries, dal, sabzi, and even tea to enjoy its weight-loss benefits.
But Fear Not! There are always healthier alternatives to satisfy your cravings. Consider these nutritious and tasty Indian snack alternatives:
With numerous healthy snack options that you can easily prepare at home, remember to exercise control over your cravings and steer clear of processed, unhealthy foods to achieve your weight loss goals.
Indulging in the rich, sugary delights of Indian snacks can be a tempting experience, but for those committed to weight loss, it’s essential to steer clear of certain treats. So, here’s a rundown of snacks to avoid while following the Indian weight loss diet:
For those on a journey to lose weight, it’s crucial to be mindful of the countless snacks that should be limited or avoided. To explore more about these snacks, you can read further here.
Undoubtedly, Indian cuisine is delicious. But still, we cannot ignore the fact that some Indian foods are loaded with sugar, grease, and butter.
So, below is the Indian food list for weight loss in which it is explained which foods to include in your healthy diet plan without feeling guilty:
1. Tandoori Chicken: One of the most familiar North Indian dishes is ‘Tandoori Chicken’ which is red and carbonized on coal. Thus, this dish is full of good fat. But always try to marinade this with healthy oil or desi ghee. The benefits of desi ghee will aid you in consuming proteins and also help you shed weight.
2. Rajma: A famous North Indian dish of red kidney beans has thick gravy. So, you can cook it with a healthy number of herbs and spices. Rajma is widely famous for consuming rice but can also be served with hot chapatis.
3. Buttermilk: Despite the name, we often presume buttermilk, or lassi, is high in fat but buttermilk generally holds no butter and contains low fat. So, from now onwards treat yourself to delicious buttermilk which will keep your body hydrated and active.
4. Bhindi (Okra) Curry: Bhindi is a very famous and favorite vegetable among youngsters. So, consuming it with Rotis is a perfect meal to consider for a vegetarian Indian weight loss diet. You can have this vegetable for dinner or lunch.
5. Idli: Due to its fermentation of batter, Idli is the best losing weight food. Also, make it South India’s famous staple breakfast for weight loss. Since idli is not fried food, it is not low with many calories. Also, it is good for the gut and digestion.
6. Poha And Curd: An excellent Indian food pairing for those aiming for weight loss is poha and curd. This combination creates a light and nutritious meal that is low in calories and rich in fiber. When combined with curd, it becomes a satisfying option, making it ideal for a wholesome breakfast or lunch. It’s a nutritious choice for individuals on a journey to lose weight.
7. Panta Bhat And Fish: For non-vegetarians, a recommended option for weight loss is the combination of panta bhaat and fish. Panta bhat, a Bengali dish made from fermented cooked rice in water, contains beneficial bacteria that support gut health.
Paired with fish, which is a rich source of omega-3 fatty acids, this combination can help curb untimely food cravings and contribute to effective weight loss.
When pursuing a path to weight loss and maintenance, adopting a balanced and sustainable approach is crucial. Incorporating superfoods, staying hydrated, and including protein in every meal are key strategies.
Additionally, designating a cheat day helps manage cravings without derailing progress. The following tips offer a holistic guide to effective and lasting weight loss.
Even with a dedicated best diet plan, weight loss can be elusive due to various factors. Our research-backed insights debunk the common myth that weight loss is solely about exercise and highlight key aspects influencing your success:
The Indian weight loss diet is a personalized and culturally rooted approach to achieving fitness goals.
Rooted in the rich blend of Indian cuisine, this suitable diet plan reflects the values of diversity, spices, and seasonal ingredients.
By adopting this low carb diet, individuals gain access to a wealth of nutrient-rich foods and flavorful spices that not only cater to their taste preferences but also contribute to a well-balanced nutritional profile.
The emphasis on customization allows for flexibility, enabling individuals to tailor their meals to personal preferences and dietary needs.
This approach aids you in working on the challenges you face while losing weight and maintaining consistent energy levels, fostering a sustainable weight loss journey. For those with a cultural connection, the Indian diet becomes a meaningful and enjoyable path to achieving health and fitness objectives.
Are you blaming your lazy lifestyle and lack of exercise for not losing weight? Or still, scheduling long-hour yoga sessions to work off the guilt of overeating in winter?
Hence, this informative video of Dietitian Mac Singh sharing a few important winter mistakes that are making us fat. So, let’s watch this.
“Adapting to a healthy lifestyle requires a lot of determination,” says Komaldeep from Newland who lost 14 kgs in just 90 days.
She reached out to us concerned about his health and increasing weight. However, our Fitelo’s dietitians worked closely with Komaldeep and understood everything about her routine, lifestyle, and habits.
Read the full story and see how she achieved her desired weight!
Opt for grilled tandoori chicken, vegetable pulao with brown rice, dal tadka, mixed vegetable sabzi, cucumber raita, roti or chapati, and green salad in a North Indian diet for weight loss.
In the first place, there is no single best Indian food for weight loss. Any whole food found in its natural state can be suited for weight loss such as dals, nuts, seeds, spices, etc.
Indian drinks like green tea, black coffee, and infused water with ingredients like mint and lemon can aid in fat burning. These beverages boost metabolism, improve digestion, and contribute to a healthier lifestyle when incorporated into a balanced diet and exercise routine.
The best Indian diet for weight loss is one that focuses on a balanced, nutrient-rich diet, controls portion sizes, includes a variety of foods, and is sustainable for the long term. Regular exercise and hydration complement the plan for optimal results.
Healthy Indian snack options for women aiming to lose weight include roasted chickpeas, cucumber slices with hummus, mixed nuts, Greek yogurt with berries, and vegetable chaat with spices. These choices offer a balance of nutrients and support weight loss goals.
Contact Us
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Make the most of your mushrooms with this hearty mushroom…