Phatt Diet Meal Plan Vegetarian – Gujarati cuisine is a fusion of many cultures inspired by numerous civilizations over the centuries. Gujarati are known for their love of food and rightly so with their vibrant and distinct yet equally colorful explosion of flavours.
Before going into the Gujarati diet plan for weight loss and fat loss, let’s first understand a few things.
Phatt Diet Meal Plan Vegetarian
When we think of Gujarati food, the dishes that immediately come to mind are dhokla, khakhra, thepla, khichdi, jalebi and fafda. However, apart from the dishes mentioned, various other items are an integral part of Gujarati food culture. Let’s discover!
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It should be noted that the geography, history and culture of the region have a large influence on the cuisine. Being a predominantly vegetarian state, the people of Gujarat have perfected the art of vegetarian cooking.
Geographically, Gujarat can be divided into four regions of North Gujarat, Kathiawad, Kutch and South Gujarat. There are slight variations in eating habits and preparation methods due to climatic and cultural differences.
Some ingredients such as yogurt, buttermilk, millet, peanuts, sesame seeds, lemon juice and jaggery are ubiquitous in Gujarati food. In addition to vegetarian dishes, Muslim and Catholic populations, Parsis, tribal groups such as the Bohras and Khojas, and the coastal communities of Kharwa, Koli and Macchiayara also offer non-vegetarian dishes.
Bread loaves eaten with thali would include thick and thick bajra rotla, thin unleavened wheat rotlis, thick and crispy whole wheat flour rotis called bakhris, parathas, savory skillet bread called thepla, deep fried puris, among others.
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Side dishes include sweet, sour and spicy chutney, pickles, ghee and a salad of chopped vegetables served raw or steamed in spices.
Gujarat is a deeply historic region located on the west coast of India and opens onto the Arabian Sea. Its roots go back to the Indus Valley Civilization.
Throughout its many centuries of history, Gujarat has had many different rulers including Marathas, Rajputs, Mughals, other invading Islamic dynasties and the Mauryas. With the final rise of Jain culture and philosophy, Gujarati cuisine has developed into countless dishes and flavors, with vegetarianism as a significant way of life.
Another factor contributing to Gujarat’s unique cuisine is the weather conditions, with most of the state being a dry state and relatively high temperatures. Its hot and dry weather also has a significant role to play in the kitchen.
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Although everyone knows how extravagant the Gujarati are in celebrating their festivals and their eating habits, eating Gujju is often perceived as unhealthy.
Compared to other states, Gujrat also excels in the consumption of oils and fats. Check it out:
Gujarat has always had a low fruit and fiber intake with its main vegetarian population and a high sugar and fat content. To make matters worse, Gujarat saw 89% of rice in diabetes cases between 1990 and 2016 alone. If you’re looking for a diabetes reversal diet, here’s a fantastic blog to read:
According to the latest National Family Survey (NFHS), there has been a drastic increase in child obesity in Gujarat, where obesity among children under five almost doubled between 2015-16 and 2019-20.
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Figures like this clearly point to a high-fat diet that needs to be addressed to ensure a healthy future for the state’s children. Cooperation with a dietitian from an early age is crucial in preventing civilization diseases.
A favorite among Gujarati snacks, probably everyone has heard of the best combination of Fafda and Jalebi. While a popular snack, especially on Sundays, fafda itself is quite an unhealthy dish.
It is a deep-fried snack that obviously uses a lot of oil. Deep frying adds a lot of calories, and the food also loses water and absorbs fat, which further increases its caloric content.
Such foods are also high in trans fats, which can lead to several health problems in the future, such as heart disease, cancer, diabetes and obesity. Combined with fried and sugar-soaked jalebi, it’s a recipe for a heart attack.
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If you’ve ever visited Vadodara, you know what I’m talking about. Another Gujarati dish where grated potatoes are deep fried. Favorite chai-time!
Despite being a vegetarian population, Gujarati cuisine lacks variety in vegetable consumption. Instead, potatoes are consumed in huge quantities that cannot meet all the nutritional requirements needed for a healthy lifestyle.
This is another dish that very much shows Gujarati’s love for deep fried food. Gathiya is also a type of Gujarati cracker. It is served with hot Masala tea.
Gathiya consists of besan and there is a special sancha to make gathiya which is deep fried again. This snack is very popular with children due to its chip-like strip and the fact that it is deeply roasted. As such, it can be quite unhealthy if consumed regularly as part of a staple diet.
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Ghughra, also known as Ghujiya, is a type of sweet dish served in all festivals such as Holi, Diwali and Rakshbandhan. This sweet dish consists of maida and the filling consists of khoya, mawa, coconut and various dried fruits.
After filling and batter, it is ready which is deep fried in homemade ghee and then hot dipped in a sugar syrup known as chasni. With such high-fat and harmful ingredients as flour, milk by-products, ghee and sugar syrup, this is another unhealthy Gujarati dish that should be avoided as much as possible. But wait, isn’t Ghee healthy? Look at this:
But what about Ghee on my Khichdi! You can replace the same plant-based Ghee with a much healthier option. Click here to see some options. Personally, I love the Live Yum Dairy Ghee alternative. Basundi
Milk and other dairy products also do more harm than good to the body. Basundi is another not-so-healthy dish as it is made entirely of milk and sugar.
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This sweet dish or desert of Gujarat is a bit like Rabri. During the preparation of the basundi, the milk is boiled to the point where it is reduced to half and the consistency becomes very thick. The cream is on top and its thickness is clearly visible, after which sugar is added. Such a dish, if eaten often, can become a major cause of diseases such as type 1 diabetes in children, as well as rheumatoid arthritis and PCOS in adults.
Ghari or Surati Ghari is a sweet Gujarati dish from Surat, Gujarat. Ghari is made of puri dough or all-purpose flour, ‘mawa’ milk or condensed milk, ghee and sugar, formed into round shapes with sweet filling to be eaten during the Chandani Padva festival. This is again another dish rich in unhealthy ingredients such as refined flour, milk and sugar.
If you look at the heart of Gujarati cuisine, the staple food is actually very healthy. The use of legumes, vegetables, grains and nuts in authentic Gujarati food is commendable. All of the above food groups are essential for the body and contain micronutrients. There is a good balance of proteins and carbohydrates in Gujarati food.
The main cause of the problem is the overuse of oil, ghee, butter and sugar. Learn how you can minimize your use of dairy products and switch to oil-free cooking techniques instead. Especially when you cook at home.
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A healthy Gujarati meal is balanced and nutritious and does not necessarily mean bland and tasteless food. You can eat your usual foods and be healthy at the same time.
The first and most important priority in this regard is to be aware of what you eat and look for healthy alternatives. Try to consciously reduce the amount of oil, ghee, sugar and flour in your body.
Avoid eating sabzi that are floating in oil, fatty puris, and sweets with too much ghee. Avoid fried foods as much as possible.
Gujarati staples like khakhras, khandvi, undhiyo, khichdi can be prepared to be low in calories so there is no need to stop consuming them altogether.
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Losing weight doesn’t always have to be about completely remembering all your favorite foods or exercise routines you hate. Instead of going on a temporary “diet plan” only to get back to normal soon after, why not make permanent lifestyle changes to lose weight. Watch this to understand:
It’s possible to achieve several healthy habits with general lifestyle changes that can help you lose weight while still enjoying some of your favorite foods:
Following a healthy Gujarati meal plan is essential to maintaining a good lifestyle and staying fit and healthy. The menu should include the right proportions of nutrients needed for a busy schedule.
Adjusting your current meal plan to avoid excessive consumption of oil, sugar and dairy is the best approach to fat loss. You don’t have to completely change your eating habits, just make simple lifestyle modifications and add some physical activity.
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