An Indian meal involves a full course meal with high intake of carbohydrates and fats. Namkeens and Bhujias make up our snacking habits and fills the stomach, one in every four people in India is obese, according to NFHS 2019 data. Obesity is the root cause for other chronic diseases like heart disease, diabetes and cancer.
Calorie expenditure and intake are the main components of weight loss and gain, to shred the extra kilos for a healthy lifestyle one needs to eat within the calories. To lose weight, one needs to burn more calories than one consumes. For a calorie deficit, individuals needs to have a balanced diet that covers all the food constituents and provides for all the nutrients that is needed for attainment of good health.
The best Indian diet for weight loss combines the five major food groups. Meal preferences vary from vegetarian to a non-vegetarian. Here is a 2 day specified diet plan, whichever suits better for effective weight loss, it is advised to consult a nutritionist for the same.
|Day 1||Diet Chart|
|6:30 AM||Detox Water (1 glass)|
Oats Porridge in Skimmed Milk (1 bowl)
Mixed nuts (25 grams)
|12:00 PM||Paneer (100 grams)|
|2:00 PM||Mixed Vegetable Salad (1 bowl)|
1 bowl mixed vegetable
|4:00 PM||Cut Fruits (1 cup) Buttermilk (1 glass)|
|5:30 PM||Tea with Less Sugar and Milk (1 cup)|
|8:50 PM||Mixed Vegetable Salad (1 bowl)|
Dal (1 bowl)
Lauki Sabzi (1 bowl)
|Early morning||Green leafy vegetable juice + 1 fruit of your choice|
1 bowl vegetable sprout/
poha with chutney /
2 oats idli + sambhar /
2 parantha with low-fat curd
|Mid-morning||1 fruit of your choice with assorted nuts|
|Pre-lunch||1 bowl sprout salad of choice / 1 bowl mixed vegetable soup.|
2 roti + 1 bowl veg or non-veg (seafood, fish, chicken) sabzi of choice +
1 bowl of thick dal + 1 bowl low-fat curd
|Snack||peanut chikki with 1 cup spirulina|
1 bowl fruit and veggie mixed salad of choice + 2 rotis +
1 bowl of non-veg sabzi/ 1 bowl red rice or brown rice +
1 bowl dal + 1 bowl curd
|Post-dinner (if you are up late)||1 glass of protein shake|
Short term goals must not be to yield results, but the focus should be on clean and healthy eating that promotes weight loss and at the same time can be adopted in day to day life. One day in the week can be designated as cheat day to beat the monotonous lifestyle. It will also help manage cravings. Having protein supplements is also recommended as an Indian diet doesn’t have sufficient amount of protein that is needed for bodybuilding.
Regardless of health goals, proteins should be regarded as the foundation nutrient. Trimlife store aims at providing needs of our health-conscious and ethically concerned customers. We offer a superb range of products, that includes purified vitamins, Energy Drinks, Meal Replacements and sports supplements, designed to make your life perfect. Our speciality lies with providing authentic products at affordable prices.