Indian Diet Plan: Effective Food Charts for Losing Weight

In the journey of weight loss, eating a balanced meal shouldn’t be avoided. Yes, exercise does play a key role, but what you eat equally matters and helps in giving you the desired result. As Indian cuisine has a variety of flavors and ingredients, it offers an infinite number of healthy options that can help lose weight.

In this blog, we will discuss an effective Indian diet plan for weight loss, a food chart & some suggestions that can help in attaining desired weight loss goals.

Before we discuss any weight loss diet chart or plan, it is first important to comprehend the ideas behind a thriving weight loss diet plan. Here are some key points to keep in mind:

• To lose weight, one must pay attention to calorie deficit. Eat fewer calories and burn more of it. Make smarter and balanced meal choices rather than eating carelessly.
• Make sure that you consume a balanced meal that includes protein, carbohydrates & fat along with vitamins and minerals.
• Eating balanced food is important, and eating food or any meal carefully is equally important. Pick food or snacks with healthy ingredients and consume them in small quantities.
• Drinking lots of water enables metabolism and might lessen hunger pangs.
• Skipping food can cause overeating later. Aim for normal, smaller food all through the day.

Factors that affect weight loss

Losing weight and sustaining it is achieved with a combination of exercise and consuming a balanced meal. Along with this, sleep also plays a major role. Here are some of the factors that affect weight loss:

• Diet: Eating healthy and balanced meals which are low in energy and saturated fats, and excessive in fiber and protein will assist in supporting weight loss.
• Exercise: Regular physical activity is an important part of the weight loss journey. Pick up an activity that you like, and enjoy doing & that will fit into your lifestyle as it is easy to incorporate and will keep you motivated.
• Sleep: Getting enough sleep may assist alter hormones that manipulate hunger and fullness. Poor sleep additionally results in increased degrees of hormone imbalance, which could result in expanded appetite and cravings.
• Medications: Certain medicines, together with antidepressants, can also affect your weight loss. Discuss with your healthcare professional regarding alternative medications.
• Genetics: Genetics is also one of the factors that can play a great role in weight loss and gain. If any of your family members is overweight, then there are chances that you can also be obese.
• Hormones: If there is a hormone imbalance in the body, then it can affect how the body shapes and uses fat. Hormone imbalances like insulin, cortisol, or thyroid hormones can result in weight gain.

Indian Diet Plan for Weight Loss

Here is a sample of an Indian diet plan for weight loss one can follow :

Morning Time

Start your day with lukewarm water and lemon. This will help in stimulating the metabolism and detoxifying the body.

Breakfast

• Oats topped with nuts or Dalia cooked with skimmed milk
• Poha cooked with some vegetables
• Boiled egg with multigrain toast or sprouts – 1 bowl

Mid-Morning Snack

1 bowl of freshly chopped fruits or some nuts

Lunch

• Salad, wheat chapati with 1 bowl of green chapati and dal
• Brown rice with grilled paneer and sautéed veggies.
• Quinoa salad with veggies and light dressing

Evening Snack

Green tea or 1 bowl of roasted chickpeas or makhana (fox nuts).

Dinner

• 1–2 chapati with vegetable soup and sautéed greens
• Grilled tofu with quinoa salad
• Moong dal khichdi with 1 bowl of salad and curd

Post-Dinner

1 glass or cup of skimmed milk or a small bowl of curd

Tips for Following the Indian Diet Plan for Weight Loss

• Pick whole grains for your balanced meal like whole wheat, brown rice, or quinoa as these are rich in fiber and keep you fuller for a long time.
• Eat a balanced meal and include a protein source in each meal. Lentils, dairy products & legumes are some of the options for a protein source that helps in muscle buildup and energy burn.
• Don’t cut down fat fully. Include healthy fats such as ghee, coconut oil & olive oil in your diet but in moderation. Nuts and seeds also contain good sources of healthy fat.
• Vegetables and Fruits are low in energy and excessive in crucial vitamins and fiber.
• Some Indian spices like cumin, ginger & turmeric can be effective in losing weight as they can help boost metabolism.
• Eating carefully and slowly can help a lot. Consume food in small quantities even when you feel hungry.
• Drink 2–3 liters of water each day and along with it, you can also consume herbal tea and coconut water.

Sample of Weekly Diet Chart for Weight Loss

Here is an example of a weekly weight loss diet

Monday

Breakfast: Oats with skimmed milk, topped with berries

Lunch: Roti with combined vegetable curry and dal

Dinner: Quinoa salad or grilled chicken with steamed broccoli

Tuesday

Breakfast: Vegetable poha

Lunch: Bowl of salad, brown rice and fish curry

Dinner: Moong dal khichdi, curd and sautéed vegetables

Wednesday

Breakfast: Boiled egg and multigrain toast

Lunch: Quinoa salad with veggies

Dinner: Chapati with paneer curry and veggies

Thursday

Breakfast: Dalia cooked with skimmed milk and topped with nuts

Lunch: Chapati with chickpea curry and salad

Dinner: Brown rice, grilled tofu with steamed veggies

Friday

Breakfast: Green tea and sprouts salad

Lunch: Bowl of dal, brown rice with stir-fry vegetable

Dinner: Quinoa salad, Grilled fish with sautéed spinach

Saturday

Breakfast: Poha

Lunch: Quinoa salad

Dinner: Chapati with chickpea curry and salad

Sunday

Breakfast: Oats with skimmed milk, topped with nuts

Lunch: Chapati with paneer curry and salad

Dinner: Steamed broccoli and brown rice

Conclusion

Indian diet plan for losing weight can be effective and tasty at the same time if one includes a variety of food items that are available in Indian cuisine. A balanced meal for weight loss can be achieved with whole grains, proteins, healthful fats, and masses of fruits and greens as they help in shedding weight and can keep the stomach full for longer periods. On the weight loss journey, it is important to remain consistent, stay hydrated, eat balanced meals & make mindful choices.