Looking to shed some unwanted weight and feel your best? You’re not alone! Weight loss is a common goal, and achieving it can be both rewarding and challenging. The key lies in understanding how your body uses energy.
When you consume more calories (energy) from food and drinks than your body burns through daily activities, that extra energy gets stored as fat. Think of it like a simple equation: calories in vs calories out. This is the foundation for healthy weight management. While other factors like hormones or medications can play a role, for most people, weight loss boils down to burning more calories than you consume.
Can you actually lose weight by eating delicious food?
Absolutely! You can definitely lose weight while enjoying delicious food. Here’s why:
• Focus on flavorful ingredients: Indian cuisine has so many flavorful spices and herbs that can add depth to your meals without relying on added sugar or unhealthy fats.
• Smart swaps: You can make simple substitutions to lighten up traditional dishes. Think brown rice instead of white, grilled protein instead of fried and incorporating more vegetables for fiber and volume.
• Portion control: Even delicious food needs to be enjoyed in moderation. It’s only about how much of the food are you eating
You just require a diet plan which fits your requirements and also can help you reach your goals in the long term. For that, most people need professional help to know what actually works for them.
The so-called best diet plan for weight loss available in the market doesn’t really work for everyone, each and every human has different needs according to their body. So, personalization of their diet according to their palette is also important. So, here’s a basic but effective Indian diet plan for weight loss for both men and women:
Indian Diet Plan for Weight Loss for Men
Men typically have higher calorie requirements than women. We kept that in mind and made a plan, focusing on protein and complex carbohydrates for sustained energy.
• Breakfast: Start with a bowl of protein-rich dalia (broken wheat) porridge with chopped nuts and skimmed milk. Alternatively, you can also have a vegetable omelette.
• Lunch: Opt for grilled chicken/fish with brown rice and roasted vegetables. Lentil curries with millet rotis are another excellent option.
• Dinner: Enjoy stir-fried tofu or paneer (cottage cheese) with mixed vegetables and brown rice. Lentil soups with a side salad are also great choices.
Indian Diet Plan for Weight Loss for Women
This plan prioritises portion control and includes plenty of fruits and vegetables for women.
• Breakfast: Begin your day with a bowl of Greek yoghurt with mixed berries and chia seeds. Alternatively, have vegetable poha (flattened rice) with a glass of buttermilk.
• Lunch: Enjoy a bowl of mixed vegetable soup with a single multigrain roti. Salads with grilled chicken/fish or chickpeas are also great options.
• Dinner: Opt for grilled fish with steamed vegetables and quinoa. Lentil stews with a side of roasted vegetables are another healthy choice.
Tip: These are just suggestions. You can customise this diet plan based on your preferences and dietary needs.
Weight Loss Diet Plan Chart (Day Wise)
Here’s a sample weight loss diet chart (Day 1) to give you an idea:
• Breakfast: Oats porridge with skimmed milk and nuts
• Mid-morning: Fruits like apple or pear
• Lunch: Vegetable pulao (mixed rice) with dal and salad
• Evening: Sprouts salad with buttermilk
• Dinner: Chicken stir-fry with brown rice and vegetables
Disclaimer: This is a sample plan. It’s recommended to consult a nutritionist for a personalised weight loss diet chart.
Conclusion:
This diet plan provides a framework for healthy eating. Remember, consistency is key. Combine this plan with regular exercise for optimal results. Shedding those kilos can be delicious with a focus on fresh, wholesome Indian food!