The Indian cuisine is known for vibrant spices, tasty flavors, and culinary richness.
However, a traditional Indian diet has more carbs and fats than protein and fiber. With the rise of processed foods, obesity is increasing in India. This leads to other illnesses like diabetes, heart diseases, among others.
While there is no need to give up on your favorite foods, here is a healthy Indian diet that might help with weight loss. This has suggestions on foods to incorporate and avoid and a sample menu for one day.
Water intake: 2-3 liters/day
Suggested Oil: Olive oil for salad dressings, rice bran oil, mustard oil, sesame seed oil.
|
Meal Timing |
Menu |
Important Tips |
|
On waking up(optional) |
1 glass of warm water. 1 tsp mix seeds (flax+ sunflower + pumpkin)+ 2 Dates/ Soaked figs
|
Other nuts & dry fruits like hazelnut, pistachios, Berries etc. |
|
Breakfast 8:00- 9:00am |
2 Prolicious Oats Chilla with Mint Chutney 1 Bowl Prolicious Vermicelli Upma with vegetables OR OR 2 Scrambled eggs with 1 multigrain bread slice OR 1 plate poha / upma (add peanuts, green peas & other vegetables |
Do not Skip breakfast as it can cause low energy levels rest of the day. |
|
Midmorning 11:00- 11:30am |
1 small fruit + 2 Prolicious Thins
|
Opt for seasonal fruit. |
|
Lunch 12:30-1:00pm |
2 Prolicious GF/low GI flour rotis + 1 bowl sabzi,1 bowl dal & Salad OR 1 bowl Prolicious Vermicelli Pulao with curd OR 1 bowl Dal khichadi with curd OR ½ bowl Steamed rice+ 1 bowl chicken/fish curry + Salad
|
|
|
Evening Snacks 4:00-4:30pm |
Prolicious Protein Bar OR 1 bowl of Makhana & Sprouts bhel (Seeds like pumpkin seeds, flaxseeds, etc. can be added)
|
Flaxseeds can be added to the bhel to up the omega 3 content. |
|
Dinner 7:30- 8:00pm |
1 bowl of Prolicious pasta with vegetables 1 Jowar/Bajra Roti + 1 bowl dal+ 1 bowl sabzi + salad OR 1 Jowar/Bajra roti + 1 bowl Chicken/Fish curry+ Salad
|
Avoid late dinner. Have your dinner 3 hours before bedtime. |
Guidelines to follow
- Avoid Skipping meals. Emphasise on timely meals to avoid gastric disturbances.
- Drink 2-3 liters (8-12 glasses) of water daily. Monitor your water intake to avoid dehydration
- Oil & fat intake should be around ½ liter per month
- Oilseeds provide good fats, high fiber, and protein. Therefore, it can be added to your salads, porridges or simply roasted and munched on.
- Use small size plates/bowls for serving
- Use a teaspoon instead of a tablespoon when eating desserts.
- Ensure to have 6-7 hrs. of sound sleep.
- Every morning do meditation for 15 minutes.
- Exercise regularly atleast 3-4times a week. Daily for about 45-60min of moderate intensity physical activity.
- Brisk walking, jogging, running, swimming, cycling, yoga, zumba, etc. can be included.
- Weight training also plays an important role in weight management. Therefore, a combination of cardio & weight training is recommended.
Foods to restrict
- Avoid foods made with refined sugars & carbohydrates such as biscuits, white bread, khari, toast, butter, cakes, pastry, pizzas, burgers etc.
- Avoid deep fried products like kachori, bhajiyas, fried fish & meat, etc
- Avoid salted products like papad, pickles, chips, wafers etc.
- Concentrated Fruit juices, syrups should be avoided.
