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This is how you can lose weight on an Indian Diet Plan

  • 18 Jun 2019
This-is-how-you-can-lose-weight-on-an-Indian-Diet-Plan

Maintaining a healthy weight is not always easy and oftentimes can also be a monumental task for busy people.

Most diet plans are designed with a Western eating habit and food in mind. However, if your diet consists mainly of Indian food and you're not keen on giving that up, check out the tips below to ensure you keep the weight off, stay healthy all while delighting your taste buds.

Curbing the hunger pangs :

1. Spread your meals and ultimately the daily calories throughout the day. Instead of three large meals, increase them to four to six small meals daily.

2. The source of your carbs should come from brown rice, and whole grain products. Don't forget to include fresh fruits and vegetables.

3. As for protein, go for eggs, lean meat, fish, green peas, soy products and curd. Healthy fats should come from olive oil, nuts and dairy products.

4. Drink plenty of water and do not drink anything that contains sugar including fruit juice, soda and flavoured milk.

5. Get your macronutrients from supplements such as iron and magnesium.

An Ideal 1,200 Calorie Indian Diet For Vegetarians

Breakfast – 1 bowl oatmeal or dairy + 1 medium size banana or 10 grapes
Total Calories – 264

Lunch – 2 slice of whole wheat bread + 1 cup chickpeas + ½ cup carrots + ½ cup non-fat cheese

OR

1 cup salad with avocado, carrots, tomato, and leafy greens + ½ cup black bean soup + ½ cup Greek yogurt, unsweetened (add to soup and spoon some beans onto the chapatis) + 1 chapatis. Total Calories – 370

Snacks – 1 cup tea + 1 bowl poha
Total Calories – 220

Dinner – Brown Rice 2 cup + 1 bowl mixed veggies + 1 bowl salad + 1 small bowl Raita
Total Calories – 350

An Ideal 1,200 Calorie Indian Diet For Non-Vegetarians

Breakfast – 1 bowl oatmeal or daliya + 2 hard-boiled egg whites + 1 medium size banana or 10 grapes.
Total Calories – 264

Lunch – 1 cup cooked butter chicken + 2 chapatis
Total Calories – 380

Snacks – 1 cup tea + 1 bowl poha
Total Calories – 220

Dinner – 1 cup chicken biryani or 1 cup fish biryani
Total Calories – 350

An Ideal 1,800 Calorie Indian Diet For Vegetarians:

Early Morning – 1 cup of warm tea or 1 cup skimmed milk + 1 small methi (fenugreek) parantha

Breakfast – 1 bowl curd or 2 glass of buttermilk + 2 bowls poha

OR

Two bowl oats + 2 egg whites or 25g paneer + 1 small size fruit + 1 tablespoon oil/butter

Snacks – 1 medium size apple/orange or medium slice of papaya

Lunch – 3 medium chapatis + 1 bowl cooked rajma (red kidney beans) + 2 bowl mix vegetable salad + 1 bowl curd + 2 tablespoon oil

Snacks – 1 cup of coffee or warm tea + 2 cream cracker biscuits

Dinner – 2 medium chapattis + 1 bowl soybean nuggets + 1 bowl cooked vegetables + 1 bowl salad + ½ cup mixed cut fruit + 2 tablespoon oil/butter

Bedtime – 1 cup of milk or 1 bowl of curd

An Ideal 1,800 Calorie Indian Diet For Non-Vegetarians

Early Morning – 1 cup of warm tea or a cup skimmed milk + 1 small methi (fenugreek) parantha

OR

2 slices of brown bread

Breakfast – 1 whole egg + 4 egg whites scrambled + topped with tomato salsa + 1 cup cut melon

Snacks – ½ cup non-fat cottage cheese

Lunch – Leafy greens (lettuce, spinach) – any amount + 160g chopped mixed vegetables (carrots, peppers, tomato) + 170g grilled chicken breast + 150g cooked white beans + 2 tablespoons salad dressing + ½ mango

Snacks – 30g soy nuts + carrot and celery sticks

Dinner – 2 chapatis + medium bowl butter chicken + 1 cups roasted Brussels sprouts + 2 tablespoon olive oil (for Brussels sprouts) + steamed kale, spinach or Swiss chard with vinegar + ½ small sweet potato sprinkled with ginger

Bedtime – 1 cup milk + 1 tablespoon peanut butter

So there you have it. With disciple and time, that new body will soon be yours!

Source: Fit Fuel

Photo source: Rishikeshtravelagent



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