Indian Diet Food To Lose Weight Fast Plan

All you need to do is start eating the right food. 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. We even encourage our friends and family to eat more, as a sign of hospitality and affection, and consider refusing, an extra helping a rebuff.However, India’s health status is concerning now. One in every four people in India is obese, according to NFHS (2019-2021). Given the data, it’s important to be aware that being overweight or obese can increase risk of diabetes, liver disease, heart disease and even cancer.

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

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To drop those extra kilos, all you need to do is eat within your calorie budget and burn the required number of calories.

However, simply determining how many calories your body needs isn’t enough. After all, 2 samosas(550 kcal), 3 slices cheese pizza(450 kcal) and 3 gulab jamuns(450 kcal) 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 healthily, you also need to ensure your diet plan is balanced i.e. covers all food groups and provides all the nutrients you need for good health.

Indian Weight Loss Diet Plan To Lose Weight In A Week

The amount of calories consumed and spent determines weight management. To lose weight, one needs to burn more calories than one consumes. One needs to maintain a calorie deficit to lose weight. The type of calories also makes a difference. The best way to lose weight is to have a well-balanced diet as per your personal requirements.

That’s why a balanced diet consisting of macronutrients like carbohydrates, protein, and fat along with micronutrients such as vitamins and minerals, is recommended.

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 sex.

Indian Vegetarian Diet To Lose Weight Fast · Healthkart

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 differs largely from that by a non-vegetarian.

However, we have put together a diet plan ideal for weight loss with Indian food. This 7-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.

While creating a diet chart, it is important to make sure, that the food you eat is balanced and also you receive all the required nutrients for your body. Thus, make sure that you include the following nutrients in your diet plan.

Day Weight Loss Diet Plan

Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it’s important to choose the right type of carbs.

For example, simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fibre and packed with nutrients.

This is because fibre-rich complex carbs are harder to digest, making you feel full for longer, and are therefore the best option for weight management. Brown rice, Oats and millets such as ragi, jowar and bajra are all good complex carb choices.

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Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin and better blood flow.

For instance, about 30% of your diet should consist of protein in the form of whole pulses (rajma, chole, lobhia, green gram)

Experts suggest one-fifth or 20% of your diet must consist of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids. It has also been proven by research that having a healthy approach to your fat diet plan will be beneficial.

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For example, using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil – along with restricted quantities of butter and ghee is the most optimal way to consume fats. But, you must avoid trans fats at all costs found in fried snacks and baked items.

Vitamin A, Vitamin E, Vitamin B12, Vitamin D, calcium and iron are essential for the body as they support metabolism, nerve and muscle function, bone maintenance, and cell production.

One of the easiest ways to eat healthily is to swap out the unhealthy foods from your Indian Diet plan with its healthier alternatives.

Best Indian Diet Plan For Weight Loss

When trying to lose weight, the most common question is what diet plan should one follow. There are so many fad diets and myths on food that planning a diet can seem like a chore!

Since there are many factors like age, sex, physical activity, allergies and food preferences that can impact your diet pan, its best to seek the advice of a nutritionist who can customize a safe and effective plan just for you.

Any diet plan should be sustainable, not too restrictive or expensive and should include locally available seasonal foods. Along with a personalised exercise routine, a good diet plan will surely help reach your goal.

Day Indian Diet Plan For Weight Loss

A diet plan should include all macro and major micronutrients in order to fulfil the body’s requirements. Remember, all bodies are different and have varying needs thus, what may suit one or work for someone may be the same for the other. Thus, it’s best to get customised guidance on diet plans and exercise regimes in order to achieve your goal.

Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritionists

A. The 7 Day GM Challenge diet is a popular diet plan that helps you lose 5kgs to 7kgs of weight. You can have more information about this diet,  here.

Day Vegetarian Weight Loss Meal Plan: 1500 Kcal/day

A. 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, pulses, nuts, seeds, spices etc.

A. There are no miracle drinks to burn fat. However, diet may include drinks like Jeera Water, lemon water, amla juice can help boost your metabolism and may help in getting rid of the excess fat.

A. A diet which focuses on whole foods rich in nutrients is effective and sustainable if followed consistently. However, the above diet chart is highly effective to shed some kilos. 

Best Indian Diet Plan For Weight Loss: 7 Day Weight Loss Diet Plan

A. Out of the many rules to lose weight, the 9 important ones are as follows – keep yourself hydrated, improve your eating habits, look for a suitable calorie deficit plan, include protein in your diet, workout regularly, keep yourself physically active, maintain a healthy lifestyle, allow yourself a cheat day, sleep better.

A. Indian diets are diverse and many are healthy because they include varied cereals, pulses, fruits and vegetables and less meat consumption.

A. Bananas are loaded with fiber that slows the digestion process, making you feel full and help in weight loss. However, bananas are high in calories as well so one needs to limit the portion size.

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A. There can be few foods that you can avoid to maintain your weight like Processed Food, Junk food, Alcoholic beverages, Sugary drinks and Desserts.

A. Burning fat depends on a lot of factors that must be considered before setting up a goal. Your current Age, BMI, Gender as well as lifestyle plays a key role in the process. However, you can follow our Best Indian Diet Plan for Weight Loss article which will help you in the process. 

A. Losing 10 kgs in a month is not a healthy goal and can lead to nutritional deficiencies. Weight depends on a lot of criterions like Age, Gender, BMI, etc. Also, making some changes in your diet and lifestyle can help you lose weight. You can follow our Best Indian Diet Plan for Weight Loss to work dedicatedly towards the goal .

Vegetarian Diet For Weight Loss: Food List And Meal Plan

A. You can eat foods like Brown Rice, Multigrain chapati, legumes and pulses, all leafy green vegetables etc. Consult your dietitian about the dos/don’ts before you add something to your diet plan. 

A. Yes, however, it can be a struggle. It is essential for you to consult a doctor before committing to a diet plan. 

A. One might think it is difficult for vegetarians to lose weight, because it is difficult for them to fulfil the protein intake. However, one might include curd, paneer and lentils in their diets. These are high-protein vegetarian foods that promote weight loss. 

How To Lose Weight In 1 Month? Weight Loss Diet Tips To Lose 10 Kg

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning