Balanced Vegetarian Diet Plan Indian – About 135 million Indians are experiencing obesity due to their unhealthy eating habits (1). This puts women, men and even children equally at risk of heart disease, diabetes and cancer (2). Fortunately, following an Indian diet for weight loss is quite effective.
Which Indian diet are we talking about? It is a four-week lacto-vegetarian diet plan specially formulated using Ayurvedic ingredients that promote weight loss and improve health (3).
Balanced Vegetarian Diet Plan Indian
A plant-based or vegetarian diet is highly effective in reducing the risk of obesity and related diseases (4).
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The best part about it is that Indian cuisine is full of vibrant spices, fresh herbs and rich flavors.
In this article, we dig deeper into this doctor-approved four-week diet plan, how it works, and more. Keep reading!
The Indian Diet Plan is a 4-week vegetarian/lacto-vegetarian diet for people who struggle to lose weight on other diets.
The rise in obesity and obesity-related diseases across the ages in India prompted the creation of this diet. However, a plant-based diet is good for human health, regardless of ethnicity and geographic locations.
A Vegetarian Diet Plan
Dietary fiber helps improve satiety and bowel movements (5). Milk and milk products increase the number of good gut bacteria, increase satiety and strengthen bones (6).
Being on this diet can help you stay stress-free and calm, both of which are necessary for weight loss.
An Indian lacto-vegetarian diet plan is a great way to shed pounds. But you must know which foods you should consume and in what quantity.
Portion control is one of the key factors in weight loss. One of the ways you can measure your food intake is by knowing how many calories you should consume per day. Here is a chart that will help you estimate your daily calorie intake.
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If you are sedentary, 1900 calories will simply help you maintain your current weight. To lose weight, you can start exercising or cut 500 calories from your 1900 calories (8). The goal is to create a negative calorie balance.
In this post, we have a 4 week 1500 calorie diet plan. Remember, if you include exercise in your routine, you can burn 1,900 calories (or more depending on the level and intensity of the exercise you do).
2 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds
2 rotis + 1 portion of white rice + 1 cup of dal + 1 cup of mixed vegetable curry + 1 cup of salad + 1 cup of buttermilk (after 20 minutes)
Indian Vegetarian Diet Plan For Weight Loss
1 cup green beans, 15 peanuts salt pepper and lemon to taste or 1 cup cucumber and carrot slices
2 rotis + ½ cup mixed vegetable / chickpea curry + 1 cup low-fat curd + 1 cup salad + 1 cup warm skimmed milk with a pinch of turmeric before bed
You will lose water weight and a healthy eating habit will prevent bloating. You will weigh less and feel light and happy. But don’t give up yet! The main goal is fat loss. So on to week two.
2 rotis or 1 portion of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat curd
Best Indian Diet Plan For Weight Loss: 7 Day Weight Loss Diet Plan
2 rotis + ½ cup mushroom/tofu curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed
You will start burning fat. You will feel better as digestion, gastritis and problems with weak immunity will slowly start to disappear. You will love your new lifestyle and look forward to the third week.
½ cup white rice + 1 roti (with or without ghee) + 1 cup rajma + 1 cup salad + 1 cup buttermilk
2 rotis + ½ cup of daal + 1 cup of vegetable stew + ½ cup of salad + 1 piece of dark chocolate + 1 cup of warm milk before bed
Indian Meal Plans Vegetarian Meal Plan 1
You will weigh at least 5 kilograms less and be more active. Your attention will increase. Having a cheat day will also improve your mood and determination to complete week 4 of the Indian diet plan for weight loss.
2 rotis + 1 cup vegetable curry + 1 cup lentils/beans + ½ cup salad + ½ cup low-fat curd
1 roti or 1 serving of brown rice + 1 cup daal/mushrooms + ½ cup boiled vegetables + 1 cup warm milk before bed
Good job! You stick to the plan and you can clearly see the results for yourself. You look much thinner, you are more active and you are proud of yourself.
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You can also make your own diet chart depending on the foods you like and have access to. Here is an Indian food calorie chart to help you do just that.
Broccoli, tomatoes, cabbage, cauliflower, snake gourd, bitter gourd, spinach, bell pepper, bottle gourd, green chili, squash, okra, eggplant, radish, turnip, carrot, beet, sweet potato, potato, radish greens , , summer squash, and green beans.
Cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne, cumin powder, coriander powder, cilantro, oregano, fennel, cloves, saffron, fennel seeds and fenugreek seeds.
The National Institute of Nutrition recommends exercise for a healthy life. Here’s a simple 20-minute workout routine you can do in the comfort of your own home.
Healthy Indian Salads For Weight Loss
You can also swim, run, walk, dance, cycle or do yoga. Here are some weight loss tips to help you.
Use smaller dishes and plates. A study found that limiting the size of plates can help reduce the amount of food consumed. This is a tried and true method for cutting calories and losing weight (9).
Staying away from processed and unhealthy food is essential for weight loss. However, there are plenty of easy-to-make healthy snack options to manage your cravings. Check out the infographic below to learn about some healthy Indian food options for weight loss.
The Indian weight loss diet plan spans 4 weeks and includes ayurvedic ingredients that help manage your weight and improve overall health and immunity. It’s a lacto-vegetarian diet plan that includes the goodness of calcium from dairy products and dietary fiber, essential minerals and vitamins from greens and leafy vegetables. Packed with vibrant spices and fresh herbs, this diet keeps you full and satisfied with its flavors. Staying hydrated along with an active lifestyle following this diet will help you get the best results.
Calorie Indian Diet Plan
If you are ready to run 1 km, do 20 push-ups and 30 crunches, you can eat biryani while on this diet! All joking aside, yes, you will be tempted to deviate from your goal, but be determined and it will become a habit. After losing weight, you can indulge in high-calorie foods once a week.
If you stick to the diet and exercise plan for 4 weeks, you can lose up to 5 kg.
No, unfortunately, sugar and milk tend to ruin the goodness of tea. In addition, you consume more sugar in teas, packaged fruit juices, sodas, etc. So, avoid all kinds of drinks that have sugar or artificial sweeteners.
When it comes to cooking oils, there are many to choose from. Different oils have different qualities that make them better for different uses. Some are good for baking, some are good for frying, and some are good for salad dressing. Before choosing an oil, it is important to assess the needs of your recipe. If you’re trying to fry something, you’ll want to choose oil with a neutral flavor and a high smoke point (the point at which the oil starts to smoke and become ineffective).
Weekly Meal Plan #80
It is always better to keep changing the type of oil on a monthly basis so that the body gets the right amount of fats present in different types of oils.
Two to three teaspoons of oil a day is recommended for a healthy life and to keep diseases and illnesses at bay. A person should consume a maximum of only ½ liter of oil per month.
Ghee is good for you and an excellent anti-inflammatory agent. Yes, you can use ghee but not more than 3 tablespoons a day if you want to lose weight.
Yes, you can use spices. Spices are the essence of Indian cooking. But don’t overdo it as spicy food can irritate the stomach lining, leading to infections and digestive and liver problems – which are some reasons for weight gain.
Vegetarian Ways To Eat Your Daily Protein
Do not overdo it with food. Overcooking or over-frying can degrade the nutrients in vegetables. If you want to reheat previously cooked food that has been stored, do not overheat it. The more you heat or boil the food, the lower the nutritional value of the food. Try eating raw salads. Blanch instead of boiling or frying. Avoid deep frying completely. You can eat steamed food.
You have several options: A. Eat homemade desserts that contain a minimal amount of sugar. B. Take a bar of dark chocolate. C. Eat fruit an hour after lunch. D. Chew a clove after every meal.
Merlin Annie Raj is a Registered Dietitian based in Hyderabad, India. She has 14 years of experience in clinical nutrition and has taught nutrition and dietetics to graduate and postgraduate students. She was awarded the ‘President’s Award’
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