Now these meals don’t mean a full plate has to be consumed. It simply means to munch a handful of snacks or one fruit in between your main meals just to obtain a steady stream of energy throughout the day.
10 Recommended Indian Diet for Weight Loss Tips
Weight loss is not so difficult and by following the below weight loss diet tips, one can lose weight at ease. The key is to follow the tips diligently.
1. Don’t skip meals
Skipping meals is never going to help you in weight loss. In fact, it will make you starve and you will end up eating something unhealthy that will further hamper your weight loss diet.
2. Eat more frequently
3. Have home-made foods
Cook food at home so that you can be more attentive towards the ingredients and find healthy alternatives to cooking. For example, you can use lesser oil or bake the chicken instead of frying.
4. Increase the stock of healthy foods
Always make sure that you have enough healthy foods in store so that whenever your hunger pangs strike, you eat something healthy instead of the stored pastries or the pizza leftovers.
5. Add all the food groups into your diet plan
Whenever you are planning a meal make sure you have included all the important food groups like Proteins, Vitamins, Carbohydrates and Good fat. The goal is to follow a balanced diet.
6. Choose smaller plates and bowls
This really works. This has to do with the psychology. According to a new research published in the Journal of the Association for Consumer Research, decreasing the plate sizes can help in reducing the amount of food consumed. Hence a smart and easy trick to eat lesser and lose weight.
7. Don’t go to parties with an empty stomach
Heading towards a party? Eat something healthy and then go. This will let you be half-filled and hence you will gorge the party food lesser. This can help you have fewer alcoholic drinks too.
8. Limit the usage of sugar and salt
Ditch the salt shaker and those additional spoons of sugar for your tea. Both sugar and salt should be taken in moderation. While excess sugar may affect blood sugar levels, excess salt may cause water retention and these contribute to weight gain.
9. Eat more fruits & vegetables
In order to make your meals more filling, you can add fruits and veggies to them. This is a way to twist your dishes in the most healthy manner.
10. Avoid restricted diet plans
Don’t fall into the traps of restricted diet plans such as zero carb diet. Our body needs nutrients from each of the food groups. So cutting any of them out will only stop us from enjoying their benefits.
Singh laid out a daily diet chart for us, which is low on calories and high on nutrition:
Breakfast: A protein rich breakfast is a must.
An experiment by the University of Missouri involving 20 overweight females between the ages of 18 and 20 proved that a high protein breakfast led to reduced cravings and they also snacked less on unhealthy foods.
Moong dal parantha, sprouted moong with poha or upma, muesli or flakes with fruits and seeds or oats idlis, eggs in different forms, peanut butter sandwich with a glass of milk or fresh fruit juice.
Mid-morning snack: Fruits with buttermilk or green tea. “Green tea increases fat burning and improves physical performance. It can lower your risk of Type 2 diabetes, risk of cardiovascular disease and help you lose weight and lessen your risk of obesity,” explains Singh.
Lunch: Homemade dal or legumes, roti, veggies with soup and green salad and raita or curd.
Early-evening snack: Protein shake, nuts and seeds, veg sandwich or milk and apple. Researchers at Pennsylvania State University conducted a study which proved that nuts such as almonds have anti-cholesterol benefits and hence should be included in your diet.
Dinner: Dal, veggies, with brown rice or roti and vegetable soup. And you should keep in mind that a light dinner is important, since the digestive system should get rest at night.
There is no point depriving yourself of food. The mantra is to ‘Eat in moderation’.
Use less oil or ghee in vegetables, dal, etc. Indian homemade food is the best dietary plan — roti, vegetables, poha, idli, buttermilk, coconut water are all excellent choices. Moderate amounts of rice, controlled portion of ghee daily and once a while homemade fried food such as puri, bhajiya and vada can be tried. These foods give you the energy your body needs.
Avoid all junk foods, be it Indian or western. Samosas, kachori, pizza, donuts are all equally bad. Foods with added sugars, and processed foods that contain high amount of trans-fats should be avoided.