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Diet plan for weight loss


     All you have to do is eat the right foods. However, in India, given our food culture and eating habits, this may seem like an insurmountable challenge. For example, a typical Indian meal is high in carbohydrates and sugar: we eat a lot of potatoes, rice and sweets.
We also love our snacks and can’t imagine a day without our dose of Namkeens and Bhujias. We even encourage our friends and family to eat more as a show of hospitality and affection, and we consider rejection, additional help, to be minor.To top it off, we’ve never considered physical exercise essential. No wonder India is struggling with a growing obesity problem.

But the answer isn’t eschewing Indian food in favor of foreign ingredients or fad diets. Also, you will find that the best Indian eating plan consists of foods that you already have in your kitchen that will allow you to lose weight by making some changes in your diet.

Table of Contents

Understanding the Science Behind Weight Loss

Best Indian Diet Plan for Weight Loss

1200 Calorie Diet Plan

Balanced Nutrition Chart

Meal Swaps

Understanding the Science Behind Weight Loss

Weight loss and gain is about calorie intake and expenditure. Simply put, you lose weight when you take in fewer calories than you expend and gain weight when you take in more calories than you sweat.
To shed those extra pounds, all you have to do is eat within your calorie budget and burn the required amount of calories. So a combination of the two works that is best recommended by the experts.
Get your daily calorie intake and calorie expenditure based on your lifestyle and nutritional preferences by subscribing to HealthifyMe.However, just determining how many calories your body needs is not enough. After all, four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) can all be within your 1,500-calorie daily requirement, but these unhealthy foods will eventually lead to other problems. such as high cholesterol and blood sugar.
Also, to lose weight in a healthy way, you should make sure that your Indian diet plan is balanced, that is, it covers all food groups and provides all the nutrients necessary for good health.

 

 

The Best Diet Plan for Weight Loss

No single food provides all the calories and nutrients your body needs to stay healthy. Therefore, a balanced diet with macronutrients such as carbohydrates, protein and fat and micronutrients such as vitamins and minerals is recommended.
The best Indian diet for weight loss is a combination of the five major food groups: fruits and vegetables, grains and legumes, meat and dairy, and fats and oils. In addition, it is equally important to know how to categorize food, allocate portion sizes and the best/ideal time to eat.

1200 Calorie Weight Loss Diet Chart Plan
Much can be said about what goes into an ideal diet chart. However, nutrient requirements depend on several factors. It could change depending on gender, for example the dietary needs of men differ from those of a woman.

Geography may also play a role as the North Indian diet is very different from the South Indian diet. So this is where dietary preferences come into play, as the diet of a vegetarian or vegan is very different from that of a non-vegetarian.However, we have put together an ideal diet plan to lose weight with Indian food. This 7 Day Diet Plan, also known as the 1200 Calorie Diet Plan, is an example and should not be followed by anyone without consulting a nutritionist.

                           Weight Loss Diet Plan

Day 1
After starting the day with cucumber water, eat porridge and mixed nuts for breakfast.
Next he eats a roti lunch with dal and gajar mata sabzi.
Continue with Dal and Lauki Sabzi along with a roti for dinner.

Day 1 Nutrition Chart
6:30 am w. Cucumber Detox Water (1 glass)
8:00 am w. Porridge in Skim Milk (1 bowl)

Mixed Nuts (25 grams)

12:00 am w. Paneer (100 grams)
2:00 p.m. Mixed Vegetable Salad (1 katori)
2:10 p.m. Dal (1 katori) Gajar Matar Sabzi (1 katori)

Roti (1 roti/chapati)

4:00 p.m. Sliced Fruit (1 cup) Buttermilk (1 glass)
5:30 p.m. w. Tea with less sugar and milk (1 cup of tea)
8:50 p.m. w. Mixed vegetable salad (1 katori)
9:00 p.m. w. Dal ( 1 Katori) Lauki Sabzi (1 Katori)

Day 2
On the second day, eat mixed vegetable-filled roti with cottage cheese for breakfast.
Eat half a katori methi rice for lunch along with curried lentils.
Then end your day with sautéed vegetables and green chutney.
Day 2 Nutrition Chart
6:30 a.m. w. Cucumber Detox Water (1 glass)
8:00 a.m. w. Cottage Cheese (1.5 katori) Roti Filled with Mixed Vegetables (2 pieces)
12:00 p.m. w. Paneer (100 grams)
2:00 p.m. Mixed vegetable salad (1 katori)
2:10 p.m. Lentil curry (0.75 bowls) Methi Rice (0.5 katori)
4:00 p.m. Apple (0.5 small (2-3/4″ diameter)) Buttermilk (1 cup)
5:30 p.m. Coffee with milk and less sugar ( 0.5 cup tea)
20:50 Mixed Vegetable Salad (1 Katori)
21:00 Sauteed Vegetables with Paneer (1 Katori) Roti (1 Roti/Chapati)

Green Chutney (2 tablespoons)

 

 

 

Day 3
Breakfast on Day 3 would include multigrain toast and nonfat yogurt.
In the afternoon fry the vegetables together with the paneer and some green chutney.
Half a katori methi rice and some lentil curry to end the day on a healthy note.
Day 3 Nutrition Chart
6:30 am w. Cucumber Detox Water (1 glass)
8:00 am to 5:00 pm w. Skim Milk Yogurt (1 cup (8 fl oz)) Multigrain Toast (2 pieces)
12:00 pm w Skim Milk Paneer (100 grams)
2:00 p.m. w. Mixed Vegetable Salad (1 katori)
2:10 p.m. w. Sauteed Vegetables with Paneer (1 katori) Roti (1 roti/chapati)

Green Chutney (2 tablespoons)

4:00 p.m. w. Banana (0.5 small (6″ to 6-7/8″ long)) Buttermilk (1 glass)
5:30 p.m. w. Tea with less sugar and milk (1 cup tea)
20:50 w. mixed vegetable salad (1 katori)
21:00 curry lentils (0.75 bowl) Methi Rice (0.5 Katori)

Day 4
Start Day 4 with a Fruit Nut Yoghurt Smoothie and Egg Omelet
Follow Moong Dal, Bhindi Sabzi and Roti.
Complete the daily diet with steamed rice and palak chole.
Day 4 Nutrition Chart
6:30 a.m. w. Cucumber Detox Water (1 glass)
8:00 a.m. w. Fruit Nut Yoghurt Smoothie (0.75 cup)

Egg Omelet (1 serving (one egg ))

12:00 p.m. w. Skim Milk Paneer (100 grams)
2:00 p.m. w. Green Gram Whole Dal Cooked (1 katori) Bhindi Sabzi (1 Katori)

Roti (1 roti/chapati)

4:00 p.m. Orange (1 fruit (2-5/8″ diameter)) Buttermilk (1 glass)
5:30 p.m. Coffee with milk and less sugar (0.5 cups of tea)
20:50 m. Mixed Vegetable Salad (1 katori)
21:00 m. Palak Chole (1 bowl) Steamed Rice (0.5 katori)
Day 5
Take on the fifth day a glass of skim milk and poha peas for breakfast.
Eat a missi roti with low-fat curry paneer in the afternoon.
End the day with Roti, Quark and Aloo Baingan Tamatar Ki Sabzi.
Day 5 Nutrition Chart
6:30 a.m. w. Skimmed Milk (1 glass) Pea Poha (1.5 katori)
12:00 p.m. w. Paneer Skim Milk (100 grams)
2:00 p.m. w. Mixed Vegetable Salad (1 katori)
2:10 p.m. w. Paneer Low Fat Curry (1.5 katori) Missi Roti (1 roti)
4:00 pm papaya (1 cup with 1″ pieces) buttermilk (1 glass)
5:30 pm tea with less sugar and milk (1 cup of tea)
8:50 pm mixed vegetable salad (1 katori)
21: 00 Quark (1.5 Katori) Aloo Baingan Tamatar Ki Sabzi (1 Katori)

Roti (1 Roti/Chapati

 

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