Weight loss is all about calorie expenditure and consumption. If you wish to lose weight, you must eat fewer calories than what you expend. On the other hand, when you have a calorie-rich diet, then you automatically gain weight. While exercise is essential to shed weight, you must eat a limited amount of calories and burn more every day. Hence, if you are serious about weight loss, you must get your everyday calories and burn some, keeping your lifestyle and dietary habits in mind.
3 Best Indian Diet Plans
To shed excess weight healthily, one must ensure that one eats a balanced diet that covers all the essential food groups and nutrients. Below, find the three best healthy Indian food diet plans:
The Simple Indian Diet Plan
The first diet plan for weight loss is the Indian diet plan. No one food item offers all the required nutrients and calories that our body needs to stay fit. For this reason, you should emphasize eating a balanced diet that consists of macronutrients, such as protein, carbohydrates, and fat, and other micronutrients like minerals and vitamins. At this point, an Indian diet plan can work wonders for you. A simple Indian diet plan focuses on the 5 major groups of food, including vegetables and fruits, pulses and cereals, oils and fats, and dairy products. When you know how you should divide the foods into different groups while also allocating portion sizes, following this diet plan becomes easy.
So, here’s what the sample Indian weight loss & diet plan looks like:
Early morning – Start your day with one glass of warm water along with two to three soaked almonds.
Morning – Have Ginger or lemon tea, or you can start your day with 1 cup of milk/coffee.
Breakfast – For breakfast, have an egg omelette with shredded and cooked vegetables and spinach. Alternatively, you can have dosa, idli, or upma/poha (quantity 1 cup).
Lunch – Your lunch should include salad and plenty of fresh vegetables as well as one cup of curd. You can also include chicken curry, dal palak, rasam, or sambar (quantity 1 cup). Make sure you don’t have any more than a single piece of Phulkas. However, if you enjoy eating rice, then have half a cup of it. Also, have green and cooked vegetables to ensure your diet is complete and rich in nutrients.
Evening – In the evening (around 6 p.m.), have sprouts or fruits, or you can even have cucumber and carrot slices as well as vegetable soup.
Dinner – Make it a point to have dinner by 7.30 p.m. Your feed should include salad along with 1 cup of green vegetables. Do not have any more than one piece of phulka, and you can even enjoy sambar/rasam or methi dal, based on your dietary preferences.
Bedtime – At bedtime, have buttermilk or milk (150 ml).
The 1400 calorie meal plan
The next best weight loss plan is the 1400 calorie meal plan. It is another popular Indian diet plan. In this diet plan, one can enjoy whole grains rich in fiber and slow carbs that help boost energy levels. The 1400 calorie meal plan also includes spinach and kale that help reduce the risk of heart disease and some types of muscular degeneration, cancer, and type-2 diabetes. One can also have nuts, such as walnuts and almonds, and legumes that contain a lot of vegetable protein when following this diet plan. Nuts are rich in omega-6, omega-3, and polyunsaturated fatty acids and are suitable for your heart and bones.
The 1400 calorie meal plan also includes plenty of dairy products, such as sugar-free natural yoghurt and cottage cheese (low in fat). These are a rich source of calcium that is ideal for maintaining strong teeth and bones. Besides, they also help to improve the digestive tract’s functioning. This meal plan also features ocean fishes, an excellent source of omega-3 fatty acids, proteins, fruits, and berries known for providing vitamins that safeguard your body against several diseases.
1000 calorie Meal Plan
Finally, the 1000 calorie meal plan is yet another diet plan that works wonders for people dealing with weight loss problems. The goal of this plan is to consume only 1000 calories per day. While this diet plan ensures fast weight loss, it is highly restrictive, and this is why experts don’t recommend it. However, if you still choose to follow the 1000 calorie meal plan, you must
carefully plan your meals. Make sure to include all the essential nutrients to ensure a healthy weight loss. If you choose to follow this meal plan, have low-calorie food items containing plenty of fibre and proteins. It helps avoid hunger pangs and allows you to consume mineral and vitamin-rich foods. Also, include plenty of fruits such as oranges, berries, and even apples in your diet, and have cabbage, spinach, and cucumber.
Any Indian diet plan that you follow for weight loss has to be done over a period of few months at least to get desired results. Ideally, it should become part of your lifestyle to sustain the weight loss and not get back the kilos lost.
All the very best for your weight loss journey!