BEST WEIGHT LOSS DIET

       WEIGHT LOSS DIET

Are you looking for the best Indian Diet Plan to lose weight? The rules are simple.

All you need to do is start eating right food. However, in India, this can feel like an insurmountable challenge, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar – we eat a lot of potatoes, rice, and sweets.

We also love our snacks and can’t imagine a day without our fix of namkeens and bhujias. Even we encourage our friends and family into eating more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff. To top it all, we’ve never embraced physical exercise as essential. So, it isn’t a surprise that India is battling with a growing problem of obesity.

But, the answer doesn’t lie in shunning Indian food in favour of foreign ingredients or fad diets. Moreover, you’ll find that the best Indian diet plan consists of foods that you’ve already got in your kitchen and which will enable you to lose weight by making a few changes to your diet.

Understand the Science Behind Weight Loss

Weight loss and gain revolve around caloric consumption and expenditure. Simply put, you lose weight when you consume fewer calories than you expend and you gain weight when you consume more calories than you sweat.

To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories. So, a combination of the two works best suggested experts.

However, simply determining how many calories your body needs isn’t enough. 

After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) may be within your daily requirement of 1500 calories, but these unhealthy food choices will eventually lead to other health problems like high cholesterol and blood sugar.

To lose weight the healthy way, you also need to ensure your Indian diet plan is balanced i.e. it covers all food groups and provides all the nutrients you need necessary for good health.

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients that the body needs to stay healthy. That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

The best Indian diet for weight loss is a combination of the five major food groups –

 fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Furthermore, knowing how to divvy up the food groups, allocate portion sizes, and the best/ideal time to eat is also equally important.

1200 Calorie Weight Loss Diet Chart Plan

A lot can be spoken about what goes into an ideal diet chart. However, one’s nutritional requirement varies based on various factors. It could change depending on gender, for example, male dietary requirements vary from that of a female.

Geography can play a role as well, with North Indian diets being largely different from South Indian ones. So, here meal preferences come into play since the consumption of food by a vegetarian or a vegan differ largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food.

 This 3 day diet plan also known as a 1200 calorie diet plan is a sample, and should not be followed by any individual without consulting a nutritionist.

Weight Loss Diet Plan Chart – Day 1

After starting your day with cucumber water, have oats porridge and mixed nuts for breakfast.

Next, have a roti with dal and gajar matar sabzi for lunch.

Follow that up with dal and lauki sabzi along with a roti for dinner.

Day 1 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Oats Porridge in Skimmed Milk (1 bowl)

 

Mixed Nuts (25 grams)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Dal(1 katori)Gajar Matar Sabzi (1 katori)

 

Roti (1 roti/chapati)

4:00 PM Cut Fruits (1 cup) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Dal (1 katori) Lauki Sabzi (1 katori)

 

Roti (1 roti/chapati)

Weight Loss Diet Plan Chart – Day 2

On the second day, eat a mixed vegetable stuffed roti along with curd for breakfast.

For lunch, have half a katori of methi rice along with lentil curry.

Next, end your day with sautéed vegetables and green chutney.

Day 2 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Curd (1.5 katori) Mixed Vegetable Stuffed Roti (2 pieces)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)

4:00 PM Apple (0.5 small (2-3/4″ dia)) Buttermilk (1 glass)

5:30 PM Coffee with Milk and Less Sugar (0.5 tea cup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

 

Green Chutney (2 tablespoon)

Weight Loss Diet Plan Chart – Day 3

Breakfast on day 3 would include Multigrain Toast and Skim Milk Yogurt.

In the afternoon, have sauteed vegetables along with paneer and some green chutney.

Half a katori of methi rice and some lentil curry to make sure you end the day on a healthy note.

Day 3 Diet Chart

6:30 AM Cucumber Detox Water (1 glass)

8:00 AM Skim Milk Yoghurt (1 cup (8 fl oz)) Multigrain Toast (2 toast)

12:00 PM Skimmed Milk Paneer (100 grams)

2:00 PM Mixed Vegetable Salad (1 katori)

2:10 PM Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

 

Green Chutney (2 tablespoon)

4:00 PM Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)

5:30 PM Tea with Less Sugar and Milk (1 teacup)

8:50 PM Mixed Vegetable Salad (1 katori)

9:00 PM Lentil Curry (0.75 bowl) Methi Rice (0.5 katori)