7 Days Indian Diet Plan for Weight Loss
Are you weary of attempting various diets in an effort to reduce or maintain your weight? Do you ever wonder why it might be so difficult to follow a diet plan? The professionals at Oliva provide you with an efficient and long-lasting weight loss treatment while also answering these and other questions. Check out the 7-Day Indian eating regimen that leading nutritionists advise to get the finest weight loss outcomes.
Is The Indian Diet Healthy?
Yes, it is! Indian traditional foods have various functional components such as body-healing chemicals, antioxidants, dietary fibers, and probiotics, thereby our standard meals can help in weight loss, blood sugar control, and immune system support.
What Is A Suitable Diet Plan For Indians?
To lose weight or keep it off, you don't need fad diets or unique ingredients. Indian food is more than efficient and has additional health advantages.
The nutritional value of our food is increased by using traditional Indian cooking techniques including sprouting, malting, and fermentation. Therefore, an Indian dinner prepared according to tradition with fresh, in-season ingredients is the best diet for Indians.
Top Benefits Of Following An Indian Diet Plan
The abundance of spices in Indian food sets it apart from other cuisines and provides a wide variety of flavors and health advantages. Here are a few special advantages that an Indian diet plan provides:
- Turmeric, a key component in Indian cuisine, eases arthritis, Alzheimer's disease, bloating, indigestion, and other symptoms.
- Spices like cardamom can enhance how well the intestines and gut work.
- An essential component of Indian cuisine, ginger, garlic, and chilies are also excellent for the heart and immune system.
Additionally, you can experiment with recipes to indulge your palate without endangering your health thanks to the variety of flavors and colors in the Indian cuisine.
7-Day Indian Diet Plan For Weight Loss
Making minor lifestyle adjustments and eating mindfully can make a significant impact in your ability to successfully lose and maintain weight. It is vital to keep track of what you consume while exercising portion control.
A 1400-calorie diet (the average adult's minimum calorie need) can be a nutritious dinner or a kachori, two samosas, two gulab jamuns, and two cups of tea. Making the right decision makes all the difference, and there are no fast cuts to losing weight. The best strategy to lose weight is to eat nutritious foods and exercise regularly.
Healthy Indian Diet Chart For Females (1,200Kcal):
Day 1:
- Early Morning
1 cup warm water with cinnamon. - Breakfast
1 cup oats porridge with skimmed milk and walnuts (6 halves). - Mid-Morning
1 cup steamed green peas and carrot salad. - Lunch
1 cup thick methi/palak dal + ¾th cup steamed rice. - Tea Time
1 guava. - Mid-Evening
1 cup hung curd, apple, chia seeds smoothie/plain lassi. - Dinner
3/4th cup cottage cheese (paneer) and Dalia/millets pulao.
Day 2
- Early Morning
1/2 cup masala tea/coffee without sugar. - Breakfast
1/2 cup veg dalia/millets upma+ ¼th cup sautéed cottage cheese (paneer). - Mid-Morning
1 apple, medium+ walnut 8 halves. - Lunch
1/2 cup peas (matar) and cottage cheese (paneer) curry+ 1 (6 inch) roti (No oil/no ghee). - Tea Time
1/2 cup masala tea/coffee without sugar. - Mid-Evening
1 cup hung curd apple, chia seeds smoothie/plain lassi. - Dinner
2 cheela/dal dosa with tomato, ginger chutney.
Day 3:
- Early Morning
half cup milk with turmeric powder and pepper powder - Breakfast
2 idlis with 1/2 bowl sambar. - Mid-Morning
1 pomegranate, walnut, sprouts salad. - Lunch
peas dalia pulao. - Tea Time
hung curd, apple, chia seeds smoothie/plain lassi. - Mid-Evening
sautéed cottage cheese (paneer) with veg. - Dinner
masala oats and vegetable soup.
Day 4:
- Early Morning
milk with turmeric powder and pepper powde - Breakfast
Omelette with 2 egg whites and grated vegetables. - Mid-Morning
Apple with boiled peas and walnuts salad. - Lunch
methi paratha with raita - Tea Time
Ginger lemon water with 1 tbsp chia seeds (No added sugar)/Green tea. - Mid-Evening
1 cup tomato soup. - Dinner
3/4th cup masala Oats/Dalia and 200g grilled fish.
Day 5:
- Early Morning
1/2 cup milk with turmeric powder (Haldi) and pepper powder (No added sugar). - Breakfast
1 cup masala oats and walnuts (8 halves). - Mid-Morning
1 cup chickpea chaat. - Lunch
1 cup pulao (Millets/Dalia with vegetables, boiled peas, and cottage cheese). - Tea Time
1/2 cup masala tea/coffee without sugar. - Mid-Evening
1 cup apple, curd, chia seeds smoothie. - Dinner
1 chapati with any vegetables
Day 6:
- Early Morning
masala tea/coffee without sugar. - Breakfast
cup poha with vegetables and lime wedge and 1 boiled egg white. - Mid-Morning
1 orange + walnut - Lunch
Millets/ Dalia pulao with vegetables and 1 small sliced tomato. - Tea Time
buttermilk with cumin (jeera) powder and chia seeds. - Mid-Evening
sprouts chaat with onion tomatoes and chaat masala. - Dinner
chicken sautéed with boiled vegetables and pepper.
Day 7:
- Early Morning
masala tea without sugar. - Breakfast
2 moong cheelas with tomato, ginger chutney. - Mid-Morning
pomegranate and carrot salad. - Lunch
2 phulka with chicken curry - Tea Time
masala tea/coffee without sugar. - Mid-Evening
apple, curd, chia seeds smoothie. - Dinner
fried rice with quinoa/dalia, egg, and chicken.
What Foods To Avoid For Weight Loss?
Losing weight can be difficult, especially when you are just starting out on your weight reduction journey. It will undoubtedly take some time for your body to acclimate to a new way of life. One place to start is to avoid foods that have no nutritional value.
Avoid the following foods for a good weight loss journey.
You can begin by restricting their consumption and gradually removing them from your meal plans:
Sugary beverages, colas, sodas, pre-packaged juices, and energy drinks.
Foods that have been refined, such as pasta and bread.
Food that has been fried.
Red meat that has been fatty or processed.
Alcohol.
Eating out frequently since their food contains a lot of trans fats.
Chocolates, candies, and energy snacks.
Cereals for breakfast.
Chips and crackers.
Half of your plate should be made up of fruits and vegetables.
To increase your fibre consumption, make sure that half of your grains are whole grains.
Instead of whole-fat dairy, use low-fat or skimmed milk.
Instead of red meat, choose lean meats such as chicken and fish.
Increase your water consumption and avoid sugary beverages.
Keep your portion sizes under control. Make use of smaller plates. To avoid additional servings, consume your entire meal when you begin eating.
Eat gently and deliberately. This will help you avoid overeating.
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