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Introduction

Given our food culture and nutritional habits, sticking to a diet plan in India can appear like an overwhelming challenge. A typical Indian dinner, for example, is heavy in carbohydrates and sugar. We too adore snacks and cannot imagine going a day without them. As a display of hospitality and affection, we press our friends and family to eat excessively, and denying an extra helping is viewed as a rebuke. To top it off, we've never seen physical activity as necessary. It's no surprise that India is grappling with an obesity epidemic.

Here are some diet plan for weight loss tips- these are applicable for both diet plan for weight loss for female and diet plan for weight loss for male

Healthy Foods to Eat

It's critical to ensure that you have a balanced diet plan for weight loss in order to guarantee that you get all of the nutrients you need.

Here are some healthy foods you can consider eating to maintain a healthy diet:

  • Fresh produce

Fresh, whole ingredients are the focus of traditional plant-based Indian diets, which are perfect foods for good health. Following a diet food plan for weight loss would simply entail having all food groups in moderation. Grains, lentils, good fats, veggies, dairy, and fruits are abundant in the Indian diet.

  • Spices and herbs

Traditional foods feature spices like turmeric, fenugreek, coriander, ginger, and cumin, which add rich taste and nutritional advantages.

  • Non vegetarian diet

If you are non-vegetarian, lean meats such as poultry and fish are prevalent in Indian food habits, and can be consumed.

  • Moderation is key in a diet plan to reduce weight

What to Eat

Let’s find out what to eat when it comes to keeping a balanced diet, especially for weight management

  • Vegetables

This includes the common fare, such as tomatoes, cauliflower, cabbage, onions etc.

  • Fruits

Both seasonal (mangoes, lychee etc) and those that are available all year round.

  • Nuts and seeds

Nuts, dry fruits and seeds such as cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds

  • Legumes and lentils

Whole moong, Black eyed peas (lobia), kidney beans (rajma), dals etc

  • Whole grains

  • Dairy

Cheese, yogurt, milk, pure ghee

  • Herbs, spices and aromatics

Garlic, ginger, cardamom, cumin, coriander, garam masala, turmeric, black pepper, fenugreek, basil, and more are among the popular and healthy spices.

  • Health fats

Coconut milk, full-fat dairy, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, and ghee are all good sources of healthy fats.

  • Protein

For those following a vegetarian diet plan for weight loss, soya beans, legumes, dairy, almonds, and seeds are all good sources of protein.

For those following a non- vegetarian diet plan for weight loss, lean meat such as poultry and fish are all good sources of protein.

What to Drink

Avoiding sugar-sweetened beverages and juices is a simple method to minimise calories and sugar. These drinks can be high in calories and sugar, which can make it difficult to lose weight.

Unsweetened tea and coffee, preferably without milk, freshly pressed homemade juices, and most importantly, lots of water are helpful in maintaining and following a diet plan to reduce weight.

Unhealthy Foods to Avoid

Choosing overly processed, sugar-laden, calorie-dense, oily foods and beverages can hinder your weight-loss attempts. Consuming too much processed food and sweetener-laden goods raises the risk of chronic diseases. Additionally, eating unhealthy foods might make it more difficult to lose weight and maintain a healthy weight. The foods you must try to avoid are fried fast foods, processed foods, too many sweets etc.

Healthy Snack Options

Swapping out harmful foods in your diet for better options is one of the simplest methods to eat healthy. Instead of reaching for the potato chips, satisfy your wants for a snack with air popped popcorn. Here are a few healthy, filling snacks:

  • Nuts and dry fruits

  • Unsweetened yogurt (dahi)

  • Vegetable mix with some chaat masala

  • Channa (roasted chickpeas)

  • Sprout salad

Smart Ways to Lose Weight

There are other lifestyle modifications that can help you lose weight besides focusing on fresh, nutritious meals. Furthermore, including the following healthy behaviours into your daily routine can help you maintain a healthy weight for the rest of your life.

  • The size and number of meals :

Instead of three large meals a day, try three smaller meals plus a few snack breaks throughout the day in controlled sizes. Meals should be spaced out at regular intervals to avoid acidity and bloating, as well as hunger cravings.

  • Snacks :

Make better snack selections to kick your junk food habit.

  • Dinner time :

Have an early dinner. Indians eat dinner later than people in other countries. Because metabolism slows at night, eating late can lead to weight gain. Try to have your last meal by 8 PM

  • Drink up :

Drink plenty of water: How does drinking more water aid weight loss? To begin with, it contains no calories. Drinking a glass of water can also assist to alleviate hunger pangs. To reduce weight, drink six to eight glasses of water each day.

  • Fiber :

Fiber is important for digestion and heart health, thus a person should consume at least 15 grammes each day. Fiber-rich foods include oats, lentils, flax seeds, apples, and broccoli.

  • Get active :

It's vital to boost your daily exercise to establish a calorie deficit along with your diet plan to reduce weight. Increase the amount of steps you take every day, even if you don't exercise regularly. It's an easy technique to increase your calorie burn and get in better shape.

A Weight Loss Friendly Shopping List

While you follow the smart ways to lose weight, it's critical to have the goods on hand to cook nutritious meals and snacks at home if you want to lose the extra kilos. Healthy foods should be kept in your refrigerator and pantry. People who prepare more meals at home have a higher overall food quality, a healthier weight, and less body fat than those who eat meals at home infrequently, according to research.

Here’s what you can have in your shopping list:

  1. Fresh produce- vegetable, fruits

  2. Frozen, natural produce

  3. Whole grains, lentils and pulses

  4. Nuts and dry fruits

  5. Spices like pepper, salt, staple masalas

  6. Healthy fats: Coconut oil, ghee, sesame oil

  7. Beverages- green tea, coffee.Sparkling water mixed with homemade fruit pulp is a great substitute for fizzy drinks

Final Note

The solution isn't to avoid Indian food in favour of imported products or fad diets. You'll discover that the finest Indian diet plan consists of things you already have in your kitchen and that by making a few dietary tweaks, you may lose weight. Further, to keep a check on your weight and manage it properly, it’s best to use online calculators like the BMI calculator or BMR calculator. Having said that, health issues can arise, whether or not you manage your weight. Hence, getting adequate health insurance will help you manage the blow of medical costs.

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