A lot of us find it difficult to follow certain weight loss diets, like keto or crash diets. Even though Indian meals include proteins, carbohydrates, fats and fibre, all of which make for a perfectly balanced meal, it is only in a certain way and proportion that an Indian diet can help you lose weight. The key is to never skip a meal, especially when it comes to breakfast; having small and frequent meals, including all food groups in your diet plan, and making fruits and vegetables your best friends.
HOW TO LOSE WEIGHT WITH THE INDIAN DIET
KEEP THE PROTEIN
When it comes to fat loss and a better-looking body, protein is the king of nutrients. It is the single most important nutrient for weight loss. A high protein intake boosts metabolism, reduces appetite and changes several weight-regulating hormones. With the growing fitness trend and weight loss wave, the concept of high protein diet has evolved and popularised in the Indian market. A diet high in proteins has a number of health benefits, including maintenance of healthy body weight and loss of extra fat by maintaining satiety, while increasing muscle mass and strength.
For lacto vegetarians, that is, people who consume dairy and vegetarian food, dairy products like milk, curd/yoghurt, paneer/cheese, etc. are excellent sources of protein, and they also contain valuable calcium, and many are fortified with vitamin D.
Legumes like kidney beans, lentils and chickpeas are a great source of protein and because of their high-fibre content, they also help in fat loss. They are among the world’s best sources of plant-based protein and are an excellent food for vegetarians and vegans. Vegetables like peas, cauliflower, spinach etc. also make a good source of protein.
For ovolactovegetarians, i.e, vegetarians who eat egg, eggs are one of the least expensive forms of protein and full of good quality proteins. They are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients. One large boiled egg contains 13 g of proteins and almost no carbs – a nutrient that is responsible for weight gain.
KICK THE CARBS
While it is established that protein is important for weight loss, the Indian diet is typically high in carbohydrates. Carbs are not bad, but it must be noticed that a high intake of carbs will cause weight gain. Therefore, the amount of carbs you consume should be controlled. A high intake of simple carbohydrates from sodas, candy, and pastries will cause weight gain On the contrary, complex carbs from oats, brown rice, and dal provide energy and are important for overall health. Try to steer clear of oils, fats and especially snacks containing high amounts of carbs. It is advisable that you buy fat free Dybesweet milkshake for weight loss so that your share of tasty snacking does not backfire on your weight loss regimen. Pay attention to portion control and the amount of fats you’re taking. Your meal should include one-fourth of protein, veggies and a glass of milk or curd along with it. Replacing atta roti with pure besan roti or chana roti will be a good idea.
Like mentioned above, if you go on slurping on soda and munching on unhealthy junk, losing weight will always remain a distant dream. What you need to do is indulge in healthy snacking that is not only nutritious but also aids weight loss.
Nuts are the ideal Indian snack. Even though they are relatively high in fats, they fill you up pretty quick. Hence, eating nuts in moderation can help you lose weight. Also, not to forget, nuts provide the perfect balance of healthy fat, protein, and fiber – essential weight loss nutrients. Cashews, almonds, pistachios, walnuts, fox nuts (makhanas) and peanuts harbour higher amounts of proteins and make a good snack choice.
You might find yourself tempted to satisfying your sweet tooth at times. For times like these, you need to resort to healthy and tasty supplements like milkshakes and soups. The benefits of including milkshakes in your weight loss diet are multifold. Not only does it give you the essential dessert feel after a meal or a sweet snack, but also adds to your body protein – the quintessential weight loss nutrient.
Following is a diet plan by Truweight that prescribes a diet plan for four weeks.
Paying heed to the above mentioned advice and following it to the hilt can result in guaranteed weight loss while also not going very hard on your tummy or the taste buds. The best part about following an Indian diet for weight loss is that it is easier to follow since we are accustomed to most of the foods already. Just a couple your diet with certain weight loss supplements and a slimmer body won’t be very far.