Eat less and stay healthy. You must be thinking how can one curb hunger and stay healthy. There have been studies that show that to achieve healthy ageing one must have calorie-restricted diets. To increase life spans and decrease the risk of potential age related diseases, people should follow simple and low calorie diet.
Eating less slows down the metabolism which in result links to longer life. Fat for example us used rather than stored. Researchers have long known that calorie-restricted diets can be a potent anti-aging weapon.
Best Indian diet for weight loss
Indian diet is mainly plant based diet. 80% indians prefers vegetarian or a mixed diet but not based entirely on non-vegetarian food preference. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.
However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.
There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.
What to Eat
Try incorporating the following ingredients into your daily meal plan:
- Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
- Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
- Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
- Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
- Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
- Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
- Dairy: Cheese, yogurt, milk, kefir, ghee
- Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
- Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
- Protein sources: Tofu, legumes, dairy, nuts and seeds
What to Drink
An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect health.
Healthy beverage options include:
- Sparkling water
- Unsweetened tea including Darjeeling, Assam and Nilgiri teas
For optimal health, minimize the following foods or avoid them altogether:
- Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
- High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
- Sweeteners: Jaggery, sugar, honey, condensed milk
- Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
- High-fat foods: Fast food like McDonald’s, french fries, chips, fried foods, bhujia
- Refined grains: Products including white bread, white pasta, biscuits
- Trans fats: Margarine, vanaspati, fast food, highly processed foods
- Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil
Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.
Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food.
You can adjust it according to your calorie needs, dietary restrictions and food preferences.
- Breakfast: Sambar with brown rice idli
- Lunch: Whole-grain roti with mixed-vegetable curry
- Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
- Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
- Lunch: Chickpea curry with brown rice
- Dinner: Khichdi with sprout salad
- Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
- Lunch: Whole-grain roti with tofu and mixed vegetables
- Dinner: Palak paneer with brown rice and vegetables
- Breakfast: Yogurt with sliced fruits and sunflower seeds
- Lunch: Whole-grain roti with vegetable subji
- Dinner: Chana masala with basmati rice and green salad
- Breakfast: Vegetable dalia and a glass of milk
- Lunch: Vegetable sambar with brown rice
- Dinner: Tofu curry with potato and mixed vegetables
- Breakfast: Multigrain parathas with avocado and sliced papaya
- Lunch: Large salad with rajma curry and quinoa
- Dinner: Lentil pancakes with tofu tikka masala
- Breakfast: Buckwheat porridge with sliced mango
- Lunch: Vegetable soup with whole-grain roti
- Dinner: Masala-baked tofu with vegetable curry
Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.
Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.
This will keep you feeling full throughout the day and reduce the chances of overeating.