Diet Chart Weight Loss Male – The thought of the South Indian diet or any other Indian diet invites images of greasy food. But there’s more to it.
However, compared to the high calorie north Indian diet, foods from the south can really help you in your weight loss journey.
Diet Chart Weight Loss Male
How to Kickstart Your Metabolism with Upma. A nutritious porridge made from tapioca starch and vegetables helps you feel fuller for longer. This means you automatically party less.
Day Gm Diet Plan For Weight Loss
If you’re not an upma, how about starting the day with idli and chutney? Did you know that WHO has also chosen idli as one of the healthiest snacks? That’s because idli is fermented, steamed, and contains only 39 calories. Like appam and rava dosa, you can easily digest it.
Combine your rava dosa and appam with a nutritious vegetable curry, coconut chutney or sambar. Sambar ragi goes well with idli if you want to flatten your belly. This is because ragi is a great source of fiber that helps prevent obesity and weight gain. Why is fiber important? Read below:
Losing weight is easy with the South Indian diet plan. And believe me, you don’t have to give up traditional recipes or authentic flavors. The spices used in South Indian cuisine play an important role in your rapid weight loss.
For example, white and black pepper is used in rasam for easy digestion. If this spice is combined with turmeric, it becomes even more powerful in fighting cancer.
The Healthy Indian Diet Plan (1 Month) For Weight Loss
Chili contains phytonutrients. These phytonutrients help break down fat cells. Eating fresh chili peppers helps to sweat and enhance the body’s natural fat-burning mechanism.
A compound called capsaicin found in hot peppers activates your brown fat. The pungent nature of pepper increases fat oxidation and energy expenditure.
So don’t fall prey to any paleo or keto diet, these old fashioned diets don’t take a holistic approach when it comes to fat loss.
Remember that no matter what diet you follow, it will always be temporary. That’s because the diet comes with a target date and provides short-term goals. Watch this video to understand the importance of making lifestyle changes instead of fad diets:
Day Vegan Weight Loss Meal Plan Ideas: Recipes & Prep
When you’re on a diet, you start to see food as a temptation. And, because you have a goal to achieve, you avoid it. But, as soon as you complete your plan, you will eat all that you stopped eating.
Lifestyle changes are permanent. You see the big picture of being happy, healthy and not running away like a prisoner.
The South Indian diet consists of legumes, brown rice without vegetables, atta podi. It also includes fresh fruit like coconut. Do you find anything in common with them? The answer is more fiber. Peanut and coconut chutney, puttu with kadala curry, a bowl of chow chow poriyal or poriyal cabbage and kadlai parupu sundal are high in fiber.
When having a high-fiber diet, the body will avoid metabolic dysfunction that leads to obesity. You also have the freedom to eat as much as you want on a whole plant-based diet and not see the scale increase! Correct! Calories don’t count as long as you eat plants.
Best Weight Loss Tips
The arginine fiber in almonds and cashews lowers LDL-cholesterol and the risk of heart disease. Fiber actually helps your body get rid of cholesterol and prevents cholesterol from forming.
Foods rich in fiber help prevent heart disease. In fact, you can reverse the disease with a diet that focuses on rice and sambar!
L-arginine present in almonds helps to increase fat burning in the body. Well, don’t be surprised because it helps reduce obesity.
Karnataka: Karnataka is mainly ragi (finger millet) and parboiled rice. You can take ragi/nachnidosa, kori roti, saffron bath, bisibele bath, brinjal bath and ragi idli as part of your Carnatic diet.
Calories Indian Diet Plan For Weight Loss
Because ragi is rich in vitamins, iron, protein and calcium. It helps with weight loss and adds more fiber to your diet.
You can also use Karnataka’s Udupi cuisine to lose weight. It uses beans, grains, vegetables and fresh fruit. The vegan foods are purely using coconut, brown rice and jaggery.
Kerala: Rice, coconut milk and coconut dominate Kerala cuisine. The popular meal combo here is called Sadya. Coconut contains healthy fats like omega-3s, MCTs, and fiber. In addition, it has anti-inflammatory properties.
So choose kadala curry (black gram, onion and coconut oil), appams, chuvanna cheerathoran (coconut and red amla), pathiri rice and gothambuputtu (wheat flour and grated coconut). However, for a slimming plan, I would avoid coconut oil and coconut cream/milk.
Indian Weight Loss Diet Plan
Tamil Nadu: Dal, beans and rice dominate the typical Tamil Nadu meal (sappadu). You can eat sprouts for breakfast. And brown rice pulao or ragi balls and ladyfingers for lunch. You can also have a medium bowl of poultry or kerai thindu sambar (made with spinach stems and tuwer dal).
Andhra Pradesh (Andhra Pradesh and Telangana): Andhra Pradesh is the leading producer of rice and red pepper. Hence, in Telugu cuisine, spices are used heavily, which means that the food is very hot. You can eat idli and anapakayasambar (made with bottle protectors and dal) for breakfast.
For lunch, you can have a medium bowl of brown rice and kollu sambhar (made with sprouted horseradish gram and dal). Dinner can include rava upma and ulipaya (spicy chili sauce made with tomatoes, onions, and tamarind).
Dairy products like ghee or butter and milk are high in galactose. This galactose is the cause of autoimmune diseases. It also causes bloating. Ghee is nothing but saturated fat. It contains high AGEs (end products of advanced glycation) that contribute to weight gain in women with PCOS. For more see this:
Meal Plan: How To Gain Weight In 30 Days [diet]
So get your calcium from chia seeds or other legumes. For lunch, you can choose chia seed curd rice topped with crispy peanuts.
Dill, spinach, amla, brahmi and other vegetables are low in calories but packed with nutrients. So try to start your day with green vegetables as they are rich in flavonoids. Tambuli and Keerai Poriyal are some of the best ways to include greens in your diet. Aim to have at least 50-70 grams of green leafy vegetables in your diet.
Protein from meat and dairy leads to insulin resistance and weight gain. So to burn calories and get in shape from fat, aim for three cups of beans/lentils a day.
Your blood sugar rises due to excess sugar. Levels of leptin and insulin resistance are also increased. Only then does the body begin to store energy in fat droplets or fat cells, paving the way for fatty liver disease. Getting your sugars from fruit as processed sugar is a big no-no. To help you avoid sugar cravings, aim for three cups of fruit a day.
Day Meal Plan For Weight Loss
Drink water before meals as it fills your stomach and acts as a natural appetite suppressant. Besides, it keeps you hydrated. Dehydration is often confused with feelings of hunger and mindless eating.
Aim for 50-70 grams of fiber per day. High fiber intake has been linked to a slimmer waistline.
Learn cooking without oil. Coconut oil and olive oil also contain a lot of unnecessary fat and calories that you don’t need.
Fruits are a great appetite suppressant because they are available in large quantities. They are also rich in prebiotics, which help feed the good bacteria in your gut.
Postpartum Diet Plan: Tips For Healthy Eating After Giving Birth
Eat until your stomach is 80% full. To achieve this, it is best to eat without turmeric.
A typical South Indian menu that best caters to weight loss includes steamed millet idli with sambhar, simple ragi dosa with sago and low calorie appam.
You can also eat uttapam from the same idli powder, but increase the fiber content by adding chopped vegetables like tomatoes, bell peppers, onions. Not only does it increase flavor and fiber content, but it also reduces weight. You can get nutrient-rich upma, spicy rasam and fiery thorans and poriyals.
Yes, rice is great for weight loss because it’s easy to digest, low in fat and packed with vitamins. However, choose unpolished brown rice instead of polished white rice, which is lower in fiber and less tasty. Rice is also a great source of resistant starch, which feeds the good bacteria in your gut.
Best Printable Weight Loss Measurement Chart
Working with a nutritionist and making lifestyle changes is the easiest and most permanent solution to weight loss.
Another approach is to calculate your BMR to know your calorie needs. Then, based on your taste buds and how many calories you want to consume, prepare a diet chart. Note here, however, that calorie counting is not always effective and is not a scientific approach.
Who says you have to eat oats to lose weight? Our homemade South Indian food can be 10 times more effective for fast weight loss. Choose steamed idli, neer dosa or a plate of appams to stay away. Follow the traditional way of eating Toran, Poriyal, Pudu. And choose nutrient-rich rasam to see visible results.
I offer free consultations every Tuesday and Thursday. or
The Best Indian Diet Plan For Weight Loss
Diet chart for weight loss for male vegetarian pdf, male fat loss diet, diet chart for weight loss for male, best diet chart for weight loss for male, weight loss male diet plan, non veg diet chart for weight loss for male, diet chart for weight loss for male in india, male weight loss diet, diet chart for fat loss for male, diet for male weight loss, free diet chart for weight loss for male, best male weight loss diet