The Best Indian Diet Plan for Weight Loss
Indian food is renowned for its colorful spices, fragrant herbs, and vast range of savory flavors.
Although there are differences in diets and preferences across India, the majority of people eat largely plants. Hinduism, a religion that encourages a vegetarian or lacto-vegetarian diet, is practiced by almost 80% of the Indian people.
The traditional Indian diet places a strong emphasis on a large intake of plant foods such fruits, vegetables, and legumes while consuming little to no meat.
However, obesity is a growing problem among Indians. India has experienced an increase in obesity and obesity-related chronic disorders like heart disease and diabetes as processed meals have become more widely available ( trusted sources one and two
How to maintain a wholesome Indian diet that can aid in weight loss is described in this article. It offers advice on what foods to eat and what to stay away from, as well as a sample menu for one week.
A Healthy Traditional Indian Diet
Which Indian Food Is Best For Weight Loss
Fresh, whole ingredients—which are the best foods to support optimum health—are the main focus of traditional plant-based Indian diets.
Why Eat a Plant-Based Indian Diet?
Numerous health advantages, such as a reduced incidence of heart disease, diabetes, and some malignancies like breast and colon cancer, have been linked to plant-based diets ( 3 Reliable Source 4 Reliable Source 5 Reliable Source
In addition, a lower risk of Alzheimer’s disease has been associated with the Indian diet in particular. This, according to researchers, is a result of people eating more fruits and vegetables and less meat (6 Trusted Source).
A healthy Indian diet focused on plants may not only lower the risk of chronic disease but also promote weight loss.
What Food Groups Does It Include?
Foods like grains, lentils, good fats, veggies, dairy, and fruits are abundant in the Indian diet.
Religion, especially Hinduism, has a strong influence on the majority of Indians’ diets. The Hindu religion emphasizes nonviolence and the equal value of all living things.
Therefore, consuming meat, poultry, fish, and eggs is discouraged, while a lacto-vegetarian diet is recommended. But lacto-vegetarians do consume dairy foods.
Grain, lentils, dairy, vegetables, fruits, and healthy fats like coconut oil should make up the bulk of a lacto-vegetarian diet.
Traditional cuisines are at the forefront of spices like turmeric, fenugreek, coriander, ginger, and cumin, which give rich flavor and potent nutritional advantages.
The anti-inflammatory, antibacterial, and anticancer qualities of turmeric, one of the most widely used spices in India, are lauded (7 Trusted Source
Curcumin, a substance contained in turmeric, has been discovered to reduce heart disease risk factors, improve brain function, and combat inflammatory responses in the body (
8 Reliable Source 9 Reliable Source 10 Reliable Source
A lacto-vegetarian diet with an emphasis on grains, lentils, vegetables, fruits, healthy fats, dairy, and spices is the foundation of a nutritious Indian diet.
Healthy Foods to Eat
If you’re on a lacto-vegetarian diet to lose weight, there are lots of delectable foods and drinks to pick from.
What to Eat
Consider including these ingredients in your daily meal plan:
Vegetables: Cauliflower, mushrooms, cabbage, mustard greens, okra, tomatoes, spinach, eggplant, bitter melon, and more
Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, and bananas are some examples of fruits.
Nuts and seeds, including cashews, almonds, peanuts, pistachios, watermelon seeds, sesame seeds, and more.
Black-eyed peas, kidney beans, lentils, pulses, and chickpeas are examples of legumes.
Roots and tubers: Yams, turnips, sweet potatoes, potatoes, and carrots
Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, and sorghum are all examples of whole grains.
Dairy:Ghee, kefir, milk, cheese, yogurt
Herbs and spices include: paprika, turmeric, cardamom, cumin, coriander, fenugreek, basil, and garam masala.
Coconut oil, full-fat dairy, avocado, mustard oil, olive oil, peanut oil, sesame oil, ghee, and coconut milk are examples of healthy fats.
Tofu, legumes, dairy, nuts and seeds are all sources of protein.
Fresh, complete foods flavored with herbs and spices should be the main focus of meals and snacks.
Additionally, using non-starchy veggies in your meals, such as greens, eggplants, or tomatoes, will add more fiber and help you feel fuller for longer after eating.
What to Drink
Avoiding sugar-sweetened beverages and juices is a simple strategy to reduce unnecessary calories and sugar. These beverages may be heavy in calories and sugar, which may make it difficult to lose weight.
Options for healthy beverages include:
Teas without sugar, such as Darjeeling, Assam, and Nilgiri teas
Fresh foods including vegetables, fruits, tubers, legumes, whole grains, healthy fats, and unsweetened beverages should be the mainstay of a balanced Indian diet.