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04.08.2015
When you are creating an Indian diet plan for weight loss, you need to consider certain important factors.
The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body.
There are different varieties of green leafy vegetables that are used by people in the different parts of India.
There are different varieties of cucumbers available in India which is excellent for weight reduction diet. Nuts like peanuts and almonds and seeds like pumpkin seeds and flax seeds help to reduce bad cholesterol and improve the level of good cholesterol. Apart from the above items you can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. As said earlier, the calorie requirement of every person is different and some people prefer vegetarian food and some prefer non-vegetarian food. You can choose any of these for your diet plan or change the items daily to avoid monotony.
1 cup brown rice (not to exceed 200 grams cooked rice) and A? cup mixed vegetable gravy along with one bowl mixed vegetable salad and 1 small bowl raitha or low fat curd. 2 rotis with A? cup vegetable gravy of your choice and one small cup raitha or green salad. You can change the above menu to A? cup rice, and one roti with vegetable gravy, if you prefer to eat both rice and roti for lunch. If you feel that your stomach is not full, try having some clear soup before having your lunch.
If you prefer to eat some snacks, you can select any of the mid morning snack or can opt for a half cup of cooked pulses or beans. If you are looking for healthy vegetarian meals to lose weight, you have to make changes in the preparation of the meals as well. The following are some of the tasty Indian recipes that you can prepare that will also help you to lose weight.
If you want to prepare a spicy, tasty and healthy Indian oats recipe, then lemon oats is a very good option. Heat a non stick pan and dry roast the half cup of oats for a couple of minutes on low flame.
Now add oil in another pan and add Mustard seeds, Bengal Gram and Black Gram and stir it for a minute or so. Add the peanuts and fry for a minute.A  Now add one cup of water and salt to taste and then allow it to boil. Transfer this mixture to a mixing bowl and add the ground oats, salt, curd and water and mix it well so that it turns into an idli batter consistency. Grease idli plates with a little bit of oil and pour the required amount of batter in each of the plates. Take a medium sized saucepan, add 1 tbsp olive oil and fry onions and garlic till they become soft. Allow the mixture to boil and once you find the potatoes to be semi-cooked, add tomato puree and the chopped tomatoes. Add finely chopped basil, salt and pepper in the final bit of the simmering process and then turn off the heat.
Ragi upma is a very popular South Indian breakfast dish that is not just delicious to taste but is also very healthy. Finally, turn off the flame and add lemon juice and chopped coriander leaves and serve it hot. Whenever you search the internet for a diet plan, you will always come across diet plans that are suited for the western culture. By following this menu guide, you will be able to restrict your food consumption to just 1200 calories to 1300 calories a day and thereby you will feel lighter after a couple of weeks of following this weight loss diet menu.
If you are a non vegetarian and do not like to eat a lot of vegetables to lose weight, then there is no need to worry.
1 Chappati or Roti + A? cup of Lentils dal + 50 grams of fish (rich in omega 3 fatty acids) + 1 bowl of raitha (380 calories). The total calorie that you will be consuming a day by following this non-vegetarian diet menu is around 1225 calories. By following this diet plan, you will be able to lose weight by eating all your favorite foods.
There is no doubt that consuming fresh vegetables and fruits will help you to stay healthy and fit and these foods are considered to be an excellent replacement for your daily meals.
Another important vegetable juice that will help with weight loss and must always be part of any weight loss diet is beetroot juice.
Cabbage is one of the vegetables that is very low in calories and it just contains 16 calories per serving.
Consuming vegetables in the form of juices will help in taking in more vegetables than what a normal person can eat.
These juices will help in improving the digestive system by providing a soothing and healing effect. These juices will help in improving the pH levels of your body and thereby will help in boosting the energy levels of your body.
These juices will help in controlling cholesterol as it does not have any saturated fats or sodium in it. Drinking vegetable juices three times a day is said to lessen the chance of a person to develop Alzheimera€™s disease. Portion control, reducing most processed foods as recipe ingredients and increasing the amounts of fresh, cooked vegetables in your daily meals also makes a substantial difference in keeping weight down.
This diet is heart strong and plentiful in vegetables, fruits, pulses and nuts and it contains monounsaturated fats. The concept behind Atkins Diet Plan is when you cut on your carbs consumption the body uses the fat kept in your body as oil.
A vegetarian diet plan for weight loss must deliver all the vital nutrients to please the hunger spasms, whereas being little in calories. The 5 factor diet contains 5 nutrients specifically carbohydrates, proteins, fats, fibers, and fluids.
The concept of this diet is “eat like a caveman to shed pounds.” The great protein and high fiber diet permits you to lose weight devoid of cutting back on calories. The apple is recognized to be single of the healthiest fruits covering lots of vitamins, fibers, minimal calories and minerals. Liquid diet involves intake of large quantity of water, juices, protein shakes and other strong liquids.
People belonging to all age groups want to maintain a healthy weight and to have a fabulous looking body. It is necessary to consider the gender, age, weight, metabolic rate, activity level, health condition of the person for whom the plan is created. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats.
Brown rice has more nutritional value and has a lower glycemic index than the white rice.A  Brown rice has more fiber and makes you feel fuller even when you eat less quantity.
Greens like palak, Basella or Poi Sag, fenugreek leaves, drumstick plant leaves, colocacia leaves, mustard leaves, etc.
Whole grains contain protein, minerals, vitamins, antioxidants and phytochemicals which are needed for maintaining good health.
Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. You can include cinnamon, cloves, cumin seeds, ginger, mustard seeds, turmeric and black pepper in various food preparations for weight loss.
Whatever be the type of food you are having, there should be some deficit of calories in your body so that the body starts using the stored fat. You can eat rotis with vegetables or go for brown rice and vegetable gravies or have some roti and rice, according to your preference.
You can eat 2 rotis or one quarter plate upma or 3 slices of brown bread or one bowl of oats at night along with A? cup vegetable and 1 bowl of salad. It is the healthiest food that you can ever eat and it is now becoming one of the most common ingredients that people use to prepare their breakfast, lunch or dinner.


Adding tomato soups in your diet will help in reducing your appetite and thereby help in reducing overall weight.
Add chopped tomatoes, tomato puree, salt and chili powder and then simmer for about 20 to 25 minutes.
Once done, turn off the flame and put the mixture in a blender and blend it to make a smooth saucy soup. It is a natural health drink that will help in energizing the body and you can substitute your breakfast fruit juices with ragi malt to keep you active throughout the day. Eating ragi upma in the morning will help in reduction of food cravings and you will feel full for the most part of the day. Let it crackle and now add the Bengal gram and Black gram and saute them till they turn golden brown. If you are an Indian and have spent most part of your life in India munching on the wide variety of Indian foods, it is very difficult for you to follow the American diet plan that will help in reducing weight.
You can also lose a considerable amount of weight by including non vegetarian dishes in your daily menu. You do not need to do rigorous workouts and just need to do mild exercises to enjoy weight loss with this diet. Juicing the vegetables is also an excellent way to shed the excess fat that you are carrying on your body. It will help in promoting higher levels of testosterone and thereby helps to reduce the body fat.A  Carrot juices will also help in improving the bodya€™s self defense mechanism apart from losing excess weight.
The overall caloric content is very low and it helps in reducing cellulite formation in the body. Consuming junk and extremely processed foods while working out can deny the prospect of losing weight.
General Motor or GM diet in its Indian vegetarian version is one of the most positive diet plans in India. The Ayurveda Diet Plan is grounded on natural remedial principles of ancient Indian culture. The principal of all her diet plans includes of eating 8 small healthy low calorie meals a day which supports to avoid food desire. As a result you will lose weight and your body will create ketones that you can use to produce energy. The nutrients, water and fibers in these fruits return the digestive health and wash the toxins from the body.
Paleo or Stone Age Diet also supports to keep diabetes, cancer, and coronary disease at bay.
Separately from its nutritional value, apple is a natural laxative which benefits in detoxifying the body and keeping a healthy nervous and digestive system. However, it is not easy for an Indian to remain in their ideal weight as any celebration in India include a variety of food items that contain loads of sugar, ghee and other fattening items. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc. Do not include more than 2 teaspoons of oil in your daily intake, if you want to lose weight.
Oats help in controlling blood pressure, reducing cholesterol, reducing weight, reduces the risk of heart diseases as well as Type 2 diabetes and boosts immune system.
You will only need to use very little oil to prepare this dish and is an ideal alternative for people looking to cut down on oily food. It is also very rich in fiber and is a very good food for weight loss as it contains very less saturated fat. You would be longing to find an Indian diet plan that will help you to reduce weight so that you eat what you have been eating so far and yet lose weight. If you are looking to lose weight within a short span of time, then the 1200 calorie diet plan will help you to shed extra kilos by making a little bit of adjustment to your lifestyle and diet.
It is one of the most easiest and effective ways to lose excess body weight and it is also loaded with a lot of nutrients.
Taking a glass of carrot juice every day after a gym session will help in keeping your stomach full till lunchtime.
It will help you to burn more calories while exercising and will also give you the strength and stamina to go for rigorous workouts. It will also help in boosting the self defense mechanism of the body.A  Regular consumption of cabbage juice will help in reducing the risk of developing diabetes disease as it is rich in Vitamin C and anthocyanin.
The Indian diet plan for weight loss must be planned keeping in mind the calorie desires of an individual. An example breakfast consists of lentil soup, whole wheat toast with avocado feast and a banana. The diet plan has solitary one or two food items for every meal, like one fresh fruit for breakfast, and a dish of lentil dal for lunch and dinner, and nuts or seeds for morning snacks, and fruits for sunset snacks. This diet is completed by 5 exercise plans, each establishing of 5 exercises for period of 5 minutes each.
Many health enthusiasts think that the best way to lose weight is to join a gym and work out for hours.
By finding the body mass index of a person, it is easy to determine the required weight loss to achieve the ideal weight and this will help to plan the diet according to the calorie requirement of the body. The weight loss Indian diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories.
The soluble fibers in these food items help to reduce the triglycerides and cholesterol level in the body.
It will help in controlling diabetes, cholesterol and blood pressure and is also known to help in digestion.
The following is an Indian weight loss diet chart that you need to follow to shed off the extra kilos in your body easily.
The vegetable juices will help in cleansing your body, help in weight loss as well as boosting your metabolism.
Beet-root juice has high fiber content and has nutrients that will make you feel full all day long. Drinking cucumber juice helps to increase the metabolic rate of the body which is important for attaining weight loss.A  It refreshes the body and provides you with a glowing skin and clear complexion. This juice is rich in fiber and contains vitamins, antioxidants and minerals which are necessary for the proper health. The calorie requisite of a person is grounded on issues like age, mass, gender, fitness conditions, metabolic rate and activity levels. A model lunch is kindly abundant with lentil and vegetable soup, broccoli soup, whole wheat crackers, brown rice,  whole wheat pasta with vegetables and a side salad. Fruits, vegetables, bananas, milk, rice, cottage cheese are some foods from this dietary plan. This diet is invented to benefit lose up to around 4 pounds after doing the diet for two weeks, and each time you do this diet for two weeks.
Protein shakes, one whole meal and vegetables are also consumed throughout this 3 day diet. This diet plan highlights on high fiber foods to control cravings and preserve the extra pounds at bay lifelong.
However, if you are having a high calorie diet after your work out your entire struggle will go wasted. Finding the basal metabolic rate helps to identify the ability of the body to use up energy and it is possible to include food items that improve the metabolic rate of the body in the diet plan.
You can create best vegetarian diet for weight loss which will restrict to 1800 calories using the various vegetarian weight loss ingredients. Try to bring variety to your meals using new ingredients every day to avoid repetitiveness. It has been found out that drinking a glass of fresh vegetable juice every day will help in losing weight quickly as juice gets easily absorbed by the body than eating raw vegetables.
Drinking a glass of beetroot juice for breakfast everyday morning will help in providing you with the necessary soluble and insoluble dietary fiber as well as improve bowel movement. If you are suffering from acidity, heartburn or stomach ulcer you will get relief by taking this juice.
Hence, today in this article we are discussing about top Indian diet plans for weight loss.


Consumption of a lot of water throughout this diet is recommended to secure maximum benefits. In breakfast milk with bread, in snack Orange or apple, in lunch Roti, Vegetables curry, Dal, Salad, in snack time Cucumber slices, at dinner Chicken Curry with Roti, salad, boiled rice and at last lime juice. If you are an Indian looking for the best way to achieve weight loss, then you should have an Indian diet plan for weight loss. To create the perfect weight loss Indian diet, it is also necessary to have an idea about the weight loss foods available in the particular area. Make sure that you divide the 1800 calories into 3 meals per day and healthy snacks twice daily to achieve the best possible result within a short period. Try to include more of raw fruits and vegetables in your vegetarian meals in the form of salads to reduce weight effectively.
The following are some of the vegetable juices that you can consume for effective weight loss. You can drink cucumber juice before each meal to control reduces your appetite or you can have them in between meals to keep your stomach feel full. This juice is effective in preventing calcification in the body and prevents the formation of stones. It is a well-known fact that you need to restrict your calorie intake if you want to reduce your weight.
Select food items that easily available from the grocery store or from the nearby supermarkets. Totally avoid deep fried food items and give preference to cooking methods such as steaming, boiling and grilling.
Though the Indian recipes are spicy and carb-rich, you can also make low calorie recipes from the commonly available Indian ingredients.
Based on this, you can create your own diet plan as the food choices of each person may vary and the items available to you may be different from what mentioned here. If you feel hungry in between meals opt for soups and salads to keep the appetite in control. 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).1.
Basal Metabolic Rate:Basal metabolic rate is the basic minimum requirement of the calories a body needs for its metabolic function. Body Mass Index or BMI:Body Mass Index helps to find out how much weight loss is within the parameters of the body.
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.1. 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. 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.
Green leafy vegetables:These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients.
Beetroot:According to several studies, drinking beet juice gives an instant energy boost, allowing you to exercise longer and burn more calories.
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.
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. 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.
They also contain soluble, non-soluble fiber and resistant starch, a type of fat burning carbohydrate.
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.
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.
Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice.10. Radish:Cooked radish contains 3 grams of fiber per half cup that can help you stay full and satisfied.
According to a study, obese people who ate this zero calorie spice lost an average of 30 pounds in 6 months. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable.
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. The high amounts of fiber in bananas help to control appetite in people trying to lose weight. The body releases a hormone called cholecystokinin every time you eat tomatoes, which tightens the valve between the stomach and intestine.
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. 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.
When preparing an Indian diet chart, you have to be careful regarding it’s fat and carbohydrate content. Carbohydrate intake is limited while following this diet, so water will be your main source of energy. Water will boost metabolism, removing unwanted fat from the body.This is a generalized sample diet chart for weight loss. This will help to maintain the metabolic rate and maintain the health of our skin and hair.Apart from the diet, you also need to engage in physical activities like swimming, walking, dancing, jogging and exercising.
Following this diet seems more logical than any westernized diet for Indians, as the menu is easy to put together and not a daily effort. My main motto and objective in writing is to help you understand the fundamentals of health concepts to live a healthier and holistic life.



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