Simple Rules And A Sample Indian Diet Chart For Weight Loss. Simple Rules And A Sample Indian Diet Chart For Weight Loss. Charushila Biswas.
Check out 30 Day Detox Diet Plan Challenge to Lose Weight instantly. Also check out the below Do's and Don'ts to maintain a healthy and natural weight loss. Despite all the limitations, one can say that the Atkins diet is a revolutionary plan for weight loss. Vegetarians can follow this plan too. Are you allergic or don? Indian healthy diet food recipes for weight reduction. Here is a huge collection of low fat, low carb and high fiber recipes which will help you lose your extra weight.
The 1200 Calorie Indian Meal Plan for a Healthy Weight Loss. Eggs: Paleo Diet lets you have eggs. They are natural, unprocessed and great source of nutrition. However, if you are on a weight loss regimen.
November 8, 2. 01. Love eating Indian food?
Undoubtedly, it is delicious and rich. But do you know most Indian food can lead to weight gain if not eaten in moderation?
Using too much oil, butter, and sugar, improper cooking techniques, and eating too much are the leading causes of weight gain in Indians. Recent studies have shown that obesity leads to many diseases and is the primary cause of heart attack (1). Obesity is also linked to poor mental health (2). So, it makes sense to stick to Indian food that is tasty, but less fattening. And mind you, crash dieting is not the way to lose weight.
You can still enjoy the rich Indian food by tweaking the recipes a bit. This article will give you an insight into altering your food habits with minimum intervention.
Rice diet plan is ideal for those who want to lose weight fast plus perform a major natural body detoxification and cleanse with effective and easy rice fast plan.
But before that, let’s check out the three diets plans that work best for weight loss. A Few Popular Diet Plans To Lose Weighta.
South Beach Diet. The South Beach diet is the most favored diet followed globally for effective weight loss. This diet is not only prescribed by doctors but also a tried and tested method.
Thus, it is safe to follow this diet. The South Beach diet offers the following benefits: It eliminates cravings and ensures weight loss in just 1. You can eat a variety of delicious low- calorie food to reach your target. You can maintain this weight loss throughout your life. What is unique about this diet is you don. This diet plan emphasizes on high fiber foods to curb cravings and keep the extra pounds at bay all your life. This program is flexible and can be followed as long as you want.
Mobile apps have made the South Beach diet plan more accessible and desirable. This diet is good for heart patients who want to lose weight. The South Beach diet comprises three phases. In the second phase, you can include carbohydrate- rich foods. You can use fats like extra virgin olive oil, canola oil, and avocado.
Vegetables with a low glycemic index like broccoli, tomato, spinach, and brinjal can be a part of your diet. Foods that are off- limits during the first phase are fruits and fruit juices, alcohol, starchy foods, and dairy products. In the second step, you need to include high fiber fruits like apples, whole grain bread and rice, whole wheat pasta, and sweet potatoes.
You can feel your weight come down by 1- 2 pounds. The third phase is meant to maintain the weight you have lost in the last two stages.
By now, you know the right choice of foods. If you tend to overindulge, you have to start the diet plan all over again.
The South Beach Diet is practical and not complicated. All the foods mentioned are readily available. Atkins Diet. Do you think you can lose weight by cutting carbs from your diet? The theory behind the. As a result, you will lose weight and your body will produce ketones to produce energy. However, the Atkins plan is not for those who have kidney problems.
The first part of the plan is called Induction Phase. During this phase, you are only allowed to eat 2. You should have red meat, poultry, eggs, butter, and vegetable oils in moderation. Foods that are banned during the induction phase include pasta, bread, grains, fruit, starchy vegetables, nuts, seeds, and legumes like beans, dairy products other than butter, cream, and cheese.
Also, stay away from caffeine and alcohol. The second phase of the Atkins diet plan is termed the Ongoing Weight Loss Stage. This stage is less rigid than the first one, as you can include low starch vegetables, seeds, nuts, legumes, berries and other fruits, and whole grains. You can also consume low- carb alcohol once in a while. Include carbs according to your body.
Some people also have headaches and feel irritable. The Atkins plan is more restrictive than the South Beach diet. You may have to stay away from your favorite foods to reach your target. Despite all the limitations, one can say that the Atkins diet is a revolutionary plan for weight loss. Vegetarians can follow this plan too.
Only, they have to substitute animal proteins with those from plants. Half an hour of exercise is a must if you want to lose weight.
Paleo Diet. The theory behind Paleo diet is . Paleo or Stone Age Diet also helps to keep diabetes, coronary disease, and cancer at bay. You must have lean meats, fish, fruits, vegetables, and healthy fats. You can also include legumes, nuts, seeds, and peanuts.
Foods To Avoid. All processed foods. Refined oils like canola. Refined sugar. Potatoes.
Dairy. Salt. Limitations Of The Paleo Diet. It is tough for vegetarians to follow this diet as the emphasis is on lean meats.
Also, dairy products are absent from the Paleo diet, so you miss out on essential nutrients like calcium, magnesium, and potassium. No amount of vegetables can be a good substitute for lean meats. So, vegans will fall short of proteins. This diet plan is not budget- friendly either. If you can sideline the limitations, you will find there are many positive sides to the Paleo diet.
It is a low sodium diet plan and you don. Extra exercise is not necessary while on this diet, but it is advisable to do at least simple stretches. You can adjust your diet according to the availability of food items. Tropical climate also influences the food preferences to a great extent.
Here is an Indian Diet Chart for weight loss. If strictly followed, this will work for sure.
Indian Diet Chart For Weight Loss. Eating a balanced diet is a vital component of a healthy lifestyle. Not only does it help maintain an ideal weight, but it also provides your body with significant resistance against many health problems. Here is a sample Indian diet chart for any given day.
Sample Diet Chart For Weight Loss. Breakfast. Omelet of 2 eggs, multigrain toast with low- fat cheese and black coffee. Morning Snack. 1 cup fresh yogurt (dahi), ?
Well, the next section will answer the questions you may have in your mind. Rules Of Indian Diet Chart For Weight Loss. Being disciplined is critical while following any dietary program.
If you are serious about losing weight to improve health, follow these 1. Increase The Consumption Of Fruits And Vegetables. You should eat at least five portions of. Fruits are extremely beneficial when consumed on an empty stomach.
Therefore, starting your day with fruits is a healthy option. Do not have fruits immediately after any meal. Limit The Intake Of Stimulants.
Restrict the intake of stimulants such as caffeine, alcohol, and refined sugar. Hence, avoid bed tea or coffee. It is advisable to have tea or coffee with meals. Do Not Skip Breakfast. Breakfast is the most important meal of the day. In fact, it is recommended to. Drink Plenty Of Water.
Water aids digestion and also acts as a detoxifying agent. Hence, it is recommended to. Moreover, drinking plenty of water keeps your skin healthy. Water is a zero calorie drink with low sodium. It also helps flush out the toxic build- up inside the body and excess water weight and jump- starts metabolism.
If you find plain water boring, you can squeeze a lemon and honey or even drink tender coconut water which will also help restore the electrolyte balance in the body. Have Smaller Gaps Between The Meals. Avoid long gaps between your meals because the food you eat gets converted into fat instead of being used for energy. It is not recommended to have a gap of more than three hours in between your meals.
Do Not Starve. Allowing your body to starve is not a healthy option as it has its adverse effects. Eat well to fulfill your nutritional needs.
Have Your Last Meal Early. You should have the last meal at least two hours before going to bed. Restrict Your Calorie Intake. Keeping a watch on your caloric intake is extremely crucial in any diet plan.
Calorie- dense foods like fried food, sweets, and pastries should be avoided. Remove Fat From Your Food. All visible fat should be removed from food before cooking.
Processed meat like sausages and burgers should be avoided as they contain high calories. Eat Healthy Snacks. Replace the processed or fried foods with healthy snacks? Let me run you through what to do and what not to do while on a diet. Dos & Don’ts. Eliminate sugar and starches from your diet.
This is because starchy foods trigger insulin secretion, which leads to fat storage in the body. Cutting down on starch helps control insulin secretion and assists the kidneys in flushing out extra sodium and water that cause bloating. It also cuts down extra water weight.
Instead of starchy vegetables, you can have eggs rich in Omega- 3, fish, and seafood like salmon, trout, shrimps, and lobsters. You can also have beef, chicken, bacon, pork, and lamb. You should have 2. Regular intake of protein improves metabolism and keeps you satiated for a long time. Never feel guilty loading your plate with healthy low- carb vegetables like broccoli, cauliflower, spinach, kale, cabbage, Brussels sprouts, lettuce, Swiss chard, and celery.
You can have them as salads, stews, grilled or slightly steamed with low- calorie dips. You can easily have 2. They are high in fiber, vitamins, and minerals that are essential for a healthy body. You can add butter, lard, tallow and coconut oil to your diet as per your taste in moderation.
To ensure quick weight loss, include exercises too. No more crash diets and starving to lose weight! Remember to follow a safe and healthy method to lose weight. Stay fit, stay healthy! Recommended Articles: The following two tabs change content below.
Charushila is an ISSA Certified Specialist in Fitness & Nutrition and a full- time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater- turned- fitness enthusiast, Charushila likes to share her knowledge and experience with the world.
When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.
A Sample Indian Balanced Diet Plan For Weight Loss. India is one of the world’s richest and diverse cultures. With so many festivals and traditional affairs round the year, it is difficult to stay fit and not gain weight.
To top it all, we are expected to look fab in that zari sari or any other ethnic wear! Doesn’t that make weight loss one of the biggest concerns?
Losing weight is not just about sweating it out for hours in the gym. You also have to be mindful about what you eat.
Having junk and highly processed foods while working out can negate the possibility of losing weight. You have to restrict your calorie intake in order to lose weight. Some health enthusiasts are of the view that Indian meals are creamy and spicy, and hence should be avoided while on a weight loss diet. However, using the commonly found ingredients along with healthy cooking methods can help you lose weight easily. Ideal Indian Diet Plan for Weight Loss: The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual. The calorie requirement of a person is based on factors like age, weight, gender, health conditions, metabolism and activity levels.
You may also need to calculate your BMR (Basal Metabolic Rate) and BMT (Body Mass Index). Basal Metabolic Rate: Basal metabolic rate is the basic minimum requirement of the calories a body needs for its metabolic function. For this the diet should provide minimum calories to the body.
Body Mass Index or BMI: Body Mass Index helps to find out how much weight loss is within the parameters of the body. A person should maintain his/her weight according to the height, weight, age and body fat.
Anything above or below the body mass index is an indication of an unhealthy body. Advantages of Indian/ Vegetarian Diet Plan: A healthy and nutritious diet goes a long way in maintaining the overall health. Some benefits of the vegetarian diet include: The practice of eating fruits and vegetables will help to boost the metabolic rate. You can lose around 5 to 8 kilograms in 1.
The vegetarian diet plan will give a natural glow to the skin. It eliminates the toxins from our body, making us feel more energetic. A vegetarian diet plan will also help in reducing the flab around our body. Following a vegetarian diet helps to lower the cholesterol levels. Vegetarian diet is devoid of saturated and trans fat. It reduces high blood pressure, thereby preventing hypertension.
Weight Loss Foods: The Indian diet plan for weight loss does not require any special ingredients. You can find most of the low calorie and fat burning foods in your kitchen itself.
These weight loss foods can also be easily found in the nearest grocery store and can help you lose weight by just cooking them in the right method. These weight loss foods can be eaten directly or in conjunction with other low calorie foods. Moong dal or red lentils: Moong dal is a favorite of almost every Indian. The dal comes packed with vitamin A, B, C and E, besides minerals like iron, potassium and calcium.
This weight loss food is full of fiber, hence people feel fuller after having just a small bowl of this dal. Moong dal is also beneficial for boosting the metabolism and the immune system, thereby protecting the body from fatal diseases. The dal goes best with rice and chapattis. Walnuts: According to a research conducted in the University of Scranton, walnut ranks above almonds, pecan, pistachio and other nuts in helping one loose weight. A handful of walnut provides twice as much antioxidant than any other nuts. Walnuts are quite high in calories and must be eaten in moderation. Green leafy vegetables: These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients.
Green leafy vegetables include broccoli, spinach, kale, chard, parsley. Being rich in fiber, Spinach helps to cure constipation by cleansing the digestive tract. Just one serving of spinach will keep you feel full until your next meal. Beetroot: According to several studies, drinking beet juice gives an instant energy boost, allowing you to exercise longer and burn more calories. Beet detoxifies the blood and renews it with minerals and glucose. The vegetable is also high in potassium, folic acid and fiber. The high fiber content in this vegetable eliminates the toxins from the body.
Not just the vegetables, beet leaves are also high in minerals and vitamins. Almonds: Blood sugar level changes also cause the body to make insulin, leading to the deposition of abdominal fats. A study at the University of Toronto found that people who ate almonds with white bread experienced stable blood sugar levels.
This weight loss food is also rich in nutrients like monounsaturated fats, folic acid, vitamin E and dietary fiber. Carry a small packet of unsalted almonds for a quick on- the- go snack. Apples: An apple a day not just keeps the doctor away, but also makes you slimmer. Apple is one of the best weight loss foods.
A study at the Penn State University has found that people who ate an apple before every meal, consumed fewer calories than those who had a different snack. The 4 grams of fiber in apple keeps you full for a longer duration as the body takes a lot of time to break it down. You can use apples in salads, desserts and savory dishes too. Black Beans: Black beans are one of the greatest weight loss foods. According to a data published in the National Health and Nutrition Examination survey, bean eaters weigh less and have slimmer waistlines. Black beans stay for a longer time in the digestive system, adding to the feeling of fullness and satiety. This aids in weight loss.
They also contain soluble, non- soluble fiber and resistant starch, a type of fat burning carbohydrate. The abundance of soluble fiber also lowers the cholesterol and triglyceride levels.
Cauliflower: This beautiful vegetable contains several phytochemicals that can fight off the toxic compounds in the body. The presence of thiocyanates, glucosinolates and indoles in this vegetable flushes out toxic waste from the body. Cauliflower is low in calories too. This versatile food will make a great replacement for heavy foods. Cinnamon: A half teaspoon of cinnamon every day can help you control the blood sugar and prevent insulin spikes.
As mentioned earlier, insulin spikes can trigger the body to store fat rather than burning it. The spice also promotes effective blood circulation, helping you get fitter faster. Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice. Turmeric: This Indian kitchen favorite spice is excellent for weight loss.
Curcumin, a phenol found in turmeric prevents the deposition of fat in the body. Adding turmeric to the daily diet can help one lose weight in the long run. This weight loss spice is also effective in soothing gastric inflammation and ulcer. Radish: Cooked radish contains 3 grams of fiber per half cup that can help you stay full and satisfied. This starchy vegetable should not be eaten with rice or bread. Enjoy radish with tomato and cucumber salad. Garlic: This popular herb is used widely in almost all recipes and gravies.
Garlic is an appetite controller, making it perfect for healthy weight loss. According to a study, obese people who ate this zero calorie spice lost an average of 3. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable. It also fights cancer, cardiovascular diseases and respiratory problems. Lentils: Lentils are the most popular ingredient in any Indian household.
It is one of the best belly flattener foods. It prevents insulin spikes that can cause the body to create excess fat in the abdominal area. It reduces the possibility of a heart attack, stabilizes blood sugar and helps in weight loss. For Vegetarians it is a good source of protein. Bananas: Banana is an excellent fruit to include in a weight loss diet. To lose weight you have to create a caloric deficit. You have to eat more calories than what you can consume in a day.
Banana offers healthy carbohydrates that provide more energy to stay active. The high amounts of fiber in bananas help to control appetite in people trying to lose weight.
Potassium in bananas can also help to lower blood pressure. Banana contains tryptophan, a chemical that helps to reduce depression. This prevents people from indulging in comfort eating. Best time to eat this fruit is breakfast. Tomatoes: Tomato, technically a fruit, goes well with every Indian recipe. The body releases a hormone called cholecystokinin every time you eat tomatoes, which tightens the valve between the stomach and intestine. The hormone boosts the feeling of fullness, preventing overeating.
This low calorie food stabilizes blood sugar and reduces cholesterol. Olive oil: Olive oil contains healthy, monounsaturated fat that improves satiety and keeps you from eating junk food. Polyphenols in olive oil detoxify the unbalanced molecules, strengthening the immune system. Add olive oil to your green salad to increase its antioxidant content. Cabbage: Cabbage is an excellent weight loss food. The food is low in calories and high in fiber. This weight loss food is an excellent source of vitamin C.
It is ideal for constipation, aging, stomach ulcer and skin disorder as well. Coffee: Caffeine in coffee can raise the metabolic rate by 1. This can burn around 3. People who sip 3 to 4 cups of coffee are 3. Pears: Pears are one of the most fiber rich fruits. A medium sized pear provides 5. Eating a single serving of this fruit can keep you satisfied for a long time.
Seeds: Seeds are a rich source of fiber, protein, vitamins, minerals and omega 3 fatty acids. Seeds like flax seeds, peanuts, sunflower seeds and pumpkin seeds keep the heart healthy by reducing cholesterol and increasing high- density lipoprotein in the blood. It also strengthens the functioning of bones and brain. Cereals and whole grains: Cereal and whole grains have ample nutritional value.
Rice Diet Plan, Rice Fasting for Weight Loss, Rice Detox Plan. Rice diet plan is ideal for those who want to lose weight fast plus perform a major natural body detoxification and cleanse. Benefits of Rice. Rice is one of the most common foods in the world, providing up to 5.
But it is important to remember that there are many different types of rice and not all of them are equally beneficial for your diet. Brown rice, for example, is less processed and filled with fiber and nutrients, and is not only healthier than white rice, but it also play an important part in losing body fat and maintaining healthy weight. Rice is an excellent diet food to keep your body healthy and energized. Brown rice in particular is loaded with vitamins, minerals and essential amino acids. It is also a very good source of dietary fiber that can help fight and prevent many gastrointestinal problems and constipation. The cleansing and detoxifying qualities of brown rice have been known for centuries.
Unbleached rice works as a sponge in your digestive system scrubbing and absorbing all of the toxins accumulated there over the years. Brown rice is also known to help with allergies, maintain healthy heart, is a great food for type II Diabetes, it can even prevent cancer and is gluten free. The rice diet plan is very popular because: It’s low calorie. It’s highly effective.
It’s fulfilling. It cleanses the whole body. Last but not least, it’s very delicious.
There are three rice diet plans. Brown Rice Fasting Plan. First is when you need to lose few extra pounds and detox your body quickly. This rice diet is also referred to as rice fasting. A brown rice fast is actually an ancient practice dating back thousands of years.
While it is a milder form of fasting it offer its own unique advantages and benefits. Rice fast does not produce extreme symptoms of detoxification as in water fasting, for example. Rice fasting is rather soothing and gently removes toxins from your bloodstream allowing you to avoid a feeling of discomfort that is often present during fasting. The standard rice fasting plan takes 3 days to complete. If you feel like it’s too much for you, try to go with only one day and repeat the fast after a week gradually increasing the duration of the fast. Day Rice Detox. The plan is simple.
For three consequent day eat only brown rice. For that you will need 3- cups of brown rice, preferably presoaked and thoroughly cooked.
Try to split up your rice into 4- 5 meals. You may a little bit of sea salt or a dash of cayenne pepper. You may also add a little bit of raw coconut oil or butter. These fats are thought to aid in the elimination of fat- soluble toxins and are used in tissue repair. Just make sure you use fats in moderation and don’t overload your rice with them. And as usual: do not forget to drink at least 8 cups of water a day. After 3 day slowly ease back into your regular foods.
Introduce new foods gradually, allowing your body to adjust. Normally it would take you 1 . Day Rice Diet Plan.
Of course, if you never done fasting before and feel intimidated by mono diets then we have a special 7 day rice diet plan menu that is much easier to follow psychologically as it is a balanced diet plan that nonetheless have the equally amazing health and weight loss benefits. Rice Diet Tips. Choose only unbleached brown rice for your diet. Avoid coffee or black tea during your 7 day plan. Drink at least 8 cups of water daily.
Do not eat fried, grilled, smoked or canned foods. Day Rice Diet Plan Menu. Monday. Breakfast – . Day Rice Diet Plan. For those who have a very busy lifestyle and have difficulty following a diet plan, there is an easy and effective way to lose a few pounds and perform mild body detox. Simply eat few tablespoons of cooked brown rice for breakfast for the duration of two weeks. You can eat normally the rest of the day.
Just make sure you eat in moderation and avoid alcohol, sugars and processed foods. How to Cook Your Rice. Some people find it tricky and time consuming to cook rice. And since you will need to eat rice every day during your rice fast or 7 day plan, it will be easier if you cook your rice in advance. For every cup of uncooked rice use 2 cups of water. Leave it soaking overnight, do not refrigerate.
After that rinse, add a little more water and cook until tender. Recent Articles. May 1.
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