India is battling with a growing issue of obesity. Around 135 million of the Indian populace are obese and the prevalence of obesity among Indians increased drastically in 2019-21 when compared to 2015-2016, according to National Family Health Survey (NFHS-5) reports. Almost one in every four persons is overweight compared to one in every five previously. Also, health experts are starting a huge problem of childhood obesity in India, as per UNICEF’s World Obesity Atlas for 2022, India is projected to have more than 27 million obese children, which represents one in 10 children globally, by 2030. This puts men, women, and even children highly susceptible to cardiovascular disease, diabetes, and cancer.
Well, the rules are simple, and all one need is to start eating the right food, but with our rich food culture and dietary traditions, it may feel like a hectic challenge, as a typical Indian meal plan is packed with carbs and sugar, where we eat plenty of potatoes, rice, and sweets.
The solution to this doesn’t lie in refraining from our favourite Indian delights in favour of fad diets or any exotic ingredients. The best weight loss Indian diet regimen can be customized from your own kitchen ingredient which will support you to lose weight by making a few modifications to your current diet plan.
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How Weight Loss Diet Works?
Weight loss and gain involve caloric intake and expenditure. One may shed weight when you take lesser calories than you spend, and you gain weight when you take more calories than you perspire. To cut down those extra kilos, all one needs to do is eat within the calorie limit and burn out the rest, thus this combination works well to lose weight reveal experts.
To lose weight in a healthy way, one needs to ensure that the Indian diet plan is well-balanced, comprising all food groups, which delivers all the essential nutrients the body requires for optimal health.
Remember no single food offers all the essential nutrients that the system needs to perform its daily activities and bodily functions. Thus, a wholesome diet comprising macronutrients like carbohydrates, proteins, and fats along with the right amounts of micronutrients like vitamins and minerals, is recommended.
A weight loss meal plan is the right combination of the five major food groups -cereals, pulses, meat and dairy, fruits and vegetables, and fats and oils. Also, it is important to know how to distribute food groups, allot portion sizes and the best time to eat is crucial.
Also Read: Top 5 Super Foods To Achieve Weight Loss - Infographic
5 Food Groups To Be Included In Weight Loss Diet Regimen
Carbohydrates
Most people think carbohydrates as a bad ingredient in the diet and avoid them while planning their weight loss meal plan. Well, carbs are the body’s main source of energy and should count for 50% of daily calorie intake. The key factor is one should choose the right and nutritious types of carbs, like brown rice, millet, oats, and quinoa and avoid simple and refined ones.
Proteins
Proteins are the building blocks of the body and a vital element for a weight loss diet, as they aid in repairing cells, regeneration of new cells, and support in growth and development of bones, muscles, cartilage and skin. A diet packed with protein helps one to shed extra kilos by reducing appetite, increasing muscle mass and strength and lowering cravings, thus burning more calories than fat.
Fibre
Dietary fibres are the main components of a healthy weight loss diet as they help to maintain gut health and make you feel satiated. Apart from this, adding fibre averts constipation, regularises bowel movements, and promotes digestion. Oats, flax seeds, apples, green leafy vegetables and fruits are good sources that also help control blood sugar spikes and reduce cholesterol levels.
Fats
Remember, not all fats are bad and unhealthy, some are good and vital in the meal regimen for weight loss, hormone synthesis, storing vitamins and offering energy. Choose from a healthy source of fats like polyunsaturated, monounsaturated, and omega-3 fatty acids.
Vitamins and Minerals
Vitamins A, E, D, and B12 and minerals like calcium and iron are important components of a wholesome diet plan for losing weight. These micronutrients support metabolism, and immunity, and promote bone health and muscle function. Fruits and vegetables are heaped with micronutrients that also keep you satiated and serve as a great snack.
Weight Loss Guidelines
Superfoods are valued as the perfect ingredient for healthy weight loss. These are nothing but normal foods with the highest concentration of nutrients like millet, seeds, and certain fiber-rich foods. Add them in the right amounts every day and see the magic.
Good hydration is a key mantra for a successful weight loss journey. Most times, thirst is masked as hunger, so when you feel hungry, first drink water and see if the hunger settles down. It is a scientifically proven way to fill up the tummy and avert oneself from binging later.
Start your lunch with salads or soups to fill up your stomach, which helps you to eat less rice or roti.
Include a healthy source of proteins like eggs, lean meat, or dals in all your main meals.
One day in the week can be designated as a cheat day, which can help one control cravings and get back to the diet regimen without any guilt.
Focus on mindful, clean, and healthy eating habits that promote weight loss and can be sustainable throughout your life.
Chew food slowly and thoroughly to ensure that all nutrients are absorbed.
Getting a good sleep schedule is vital to avert the body from storing fats and reduces cravings.
Diet and exercise both play an important role in augmenting overall health. Following a balanced and varied diet plan and achieving a calorie deficit is important for shedding weight whereas a workout is a key to sustaining the results.
Indian Diet Plan for Weight Loss
Here’s A Sample 1200 Calorie Indian Weight Loss Diet Chart
Early morning: Cucumber/ Lemon detox water or ginger/ lemon detox water -1 glass
Breakfast: Muesli in Skimmed Milk 1 bowl with mixed nuts (25 grams) or
Stuffed Vegetables Roti -2 with Curd 1 cup or Vegetable Idly 2 with Dal 1 cup
Mid-morning: Skimmed Milk Paneer -100 grams or Egg whites 4
Lunch: Mixed Vegetable Salad 1 cup
Dal -1 cup or Fish Curry 1 cup
Carrot Peas Sabzi 1 cup
Roti 1 or Rice 0.5 cup
Mid-Evening: Papaya 1 cup and Buttermilk 1 glass
Teatime: Tea or Coffee with half sugar – 1 cup
Dinner: Mixed Vegetable Salad
Moong dal curry 1 cup or Chicken grilled ¼ plate
Bottle gourd sabzi 1 cup
Roti 1
If you are suffering from chronic conditions or with compromised immunity, talk to your doctor or nutritionist, before starting on a diet plan.
The above diet plan is recommended for healthy individuals on a weight loss journey.
