Best Indian Diet Plan for Weight Loss

Being Indian I know Indian cuisine is known for its wide variety of rich flavor, fresh herbs and vibrant spices,.

Most of the people follow a primarily plant-based diet like fresh vegetable or seasonal fruits. Almost 70% of the Indian population practices Hinduism, a religion that promotes highly lacto-vegetarian or vegetarian diet.

If I talk about mostly traditions Indian diet recommends a high intake of plant foods like vegetables, fruits and lentils and, as well as a low consumption of meat.

I m write an article where I gone explains how to follow a healthy Indian diet that can promote weight loss and It includes suggestions about which foods to avoid and eat.

A Healthy Traditional Indian Diet 

 Traditionally we prefers plant-based diets focus on fresh, whole ingredients — ideal foods to promote optimal health.

Why Eat a Plant-Based Indian Diet?

It has been proven that Plant-based diets promotes many health benefits,  including a lower risk of diabetes, heart disease and certain cancers such as breast and colon cancer

However, obesity is one of the major issues in the population. Obesity is directly related chronic diseases like diabetes and heart disease.

Following a healthy plant-based diet may not only help decrease the risk of chronic disease, but it can surely encourage weight loss.

 What Food Groups Does It Include?

This diet is rich in nutritious foods like grains, lentils, vegetables, dairy, healthy fats, and fruits.

These diets of most Indian people are highly influenced by religion, mainly Hinduism. The Hindu religion teaches us nonviolence life style and all living things should be valued equally.

That’s why most of the Indian encouraged lacto-vegetarian diet, and eating meat, eggs, and fish is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on vegetables, grains, dairy, fruits lentils, and healthy fats like coconut oil.

We use a lot of spices such as coriander, turmeric, ginger, fenugreek and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, anticancer and antibacterial properties. Turmeric has a compound called as curcumin, which has a property to fight inflammation in the body, reduce risk factors of heart disease and improve brain function.

SUMMARY: In Indian healthy diet mainly focused on lacto-vegetarian, vegetables, fruits, lentils, dairy, spices and healthy fats,

List of Healthy Foods

These are following delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

What to Eat

Excess of anything is bad, tried to incorporate these foods for quick weight loss:

• Vegetables: Tomatoes, spinach, cauliflower, eggplant, mustard greens, okra, mushroom. onions, bitter melon, cabbage and more
• Fruits: Including mango, mushroom, papaya, pomegranate, guava, oranges, tamarind,  melon, pears, plums, bananas
• Nuts and seeds:  Peanuts, pistachios, pumpkin seeds, cashews, almonds, sesame seeds, watermelon seeds and more
• Legumes: Mung beans, black-eyed peas , pulses, kidney beans, lentils and chickpeas
• Roots and tubers: Sweet potatoes ,potatoes, carrots, turnips, yams
• Whole grains: Brown rice, basmati rice, whole-grain bread, amaranth millet, buckwheat, quinoa, barley, corn, , sorghum
• Dairy: Cheese, yogurt , ghee, milk, and kefir
• Herbs and spices: Garlic, ginger, cardamom, garam masala, paprika, , fenugreek, turmeric, cumin, coriander, black pepper basil and more
• Healthy fats: Coconut milk, coconut oil, mustard oil, olive oil, peanut oil, full-fat dairy, avocado,sesame oil and ghee
• Protein sources: Legumes, dairy , tofu, , nuts and seeds

Daily meals and snacks you should focus on fresh, whole foods flavored with scices and herbs.

 Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

What to Drink

The best way to cut back on excess calories and sugar needs to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar. Healthy beverage options include are:

• Water
• Sparkling water
• Unsweetened tea including Assam , Darjeeling and Nilgiri teas

Unhealthy Foods to Avoid

Choosing foods and beverages that are highly processed, fully loaded with sugar or high in calories can sabotage your weight loss efforts.

In fact eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases like cardiovascular disorder, mental health disorders and asthma etc.

For example, drinking sugar-sweetened beverages like fruit punch, soda, and juices every day has been associated with increased risks of obesity diabetes, and heart disease .

Plus, consuming unhealthy foods can make it harder for you to maintain a healthy weight and lose fat .

Food you need highly avoid:

• Sweetened beverages: Soda, sweetened tea, sweet lassi ,fruit juice , sports drinks
• High-sugar foods: Candy, rice pudding, digestive biscuits, pastries, cakes, sweetened yogurt, high-sugar cereals, ice cream, cookies
• Sweeteners: Jaggery, honey, condensed milk, sugar
• Sweetened sauces: Salad dressings with added sugar, sweetened curries, ketchup, barbecue sauce
• High-fat foods: Fast food like McDonald’s, french fries, chips, bhujia, namkeen, fried foods
• Refined grains: Products including white bread, biscuits, white pasta
• Trans fats: Margarine, fast food,  vanaspati, highly processed foods
• Refined oils: Canola oil, corn oil, grapeseed oil soybean oil

SUMMARY : Avoid fast food, sweetened beverages, fried items and products which are highly in sugar . These few habits can help you lose weight.