Weight Loss Diet For Women – It is estimated that 135 million Indians suffer from obesity as a result of unhealthy eating habits(1). This puts women, men, and even children equally at risk for heart disease, diabetes, and cancer (2). Fortunately, following the Indian diet for weight loss is very effective.
What Indian diet are we talking about? A 4-week lacto-vegetarian diet plan specially formulated using Ayurvedic ingredients to induce weight loss and improve health (3).
Weight Loss Diet For Women
A plant-based or vegetarian diet is highly effective in reducing the risk of obesity and related diseases (4).
Best Diet For Weight Loss
The best part is that Indian cuisine is full of vibrant spices, fresh herbs and rich flavors.
In this article, learn more about the doctor-approved 4-week diet plan, how it works, and much more. Read!
The Indian Diet Plan is a 4-week vegetarian/lactobacillus diet for those struggling to lose weight on other diets.
This diet was created in response to the rise in obesity and obesity-related illnesses across all age groups in India. However, a plant-based diet is good for human health, regardless of ethnicity and geographic location.
Foods To Eat To Help You Lose Weight
Dietary fiber helps improve satiety and bowel movements (5). Milk and dairy products increase the number of good gut bacteria, increase satiety, and strengthen bones (6).
Following this diet can help you maintain the stress-free balance needed to lose weight.
The lacto vegetarian Indian diet plan is a great way to lose weight. However, you need to know which foods and how much to eat.
Portion control is one of the key factors in weight loss. One of the ways to measure your food intake is to know how many calories you should be eating each day. Here is a table to help you estimate your daily caloric intake.
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If you are sedentary, 1900 calories will help you maintain your current weight. To lose weight, you can either start exercising or subtract 500 calories from 1900 calories (8). The goal is to create a negative caloric balance.
In this post I have a 4 week 1500 calorie diet plan. Keep in mind that incorporating exercise into your daily routine can provide you with 1,900 calories (or more depending on your exercise level and intensity).
1 cup sambar with ¼ cup coconut chutney + 1 cup green tea + 2 idlis with 4 almonds
2 rotis + 1 serving white rice + 1 cup dal + 1 cup mixed vegetable curry + 1 cup salad + 1 cup buttermilk (after 20 minutes)
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1 cup dal bean sprouts, 15 peanuts, salt, pepper and lemon to taste or 1 cup cucumber and carrot slices
2 rotis + ½ cup vegetable/chickpea curry mix + 1 cup low-fat curd + 1 cup salad dressing + 1 cup warm skim milk with a dash of turmeric before bed
Water weight is lost and healthy eating habits can prevent bloating. You will lose weight, feel lighter and happier. But don’t give up yet! The main goal is to lose fat. So let’s go to week 2.
2 rotis or 1 serving of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat cottage cheese
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2 rotis + ½ cup tofu/mushroom curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a dash of turmeric before bed
You will start to burn fat. You will feel better as your digestion, gastritis and weak immune issues slowly start to disappear. You’ll love your new lifestyle and look forward to Week 3.
½ cup white rice + 1 roti (with or without oil) + 1 cup rasma + 1 cup salad dressing + 1 cup buttermilk
2 rotis + ½ cup daal + 1 cup vegetable stew + ½ cup salad + 1 piece dark chocolate + 1 cup warm milk before bed
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You’ll lose at least 5 pounds of weight and feel more proactive. Your attention span increases. Having a cheat day will also boost your mood and determination to complete Week 4 of the Indian Weight Loss Diet Plan.
2 rotis + 1 cup vegetable curry + 1 cup lentils/beans + ½ cup salad dressing + ½ cup low-fat cottage cheese
1 serving roti or brown rice + 1 cup peas/mushrooms + ½ cup cooked vegetables + 1 cup warm milk before bed
Good job! You followed the plan and you can clearly see the results for yourself. You look much slimmer, more active and proud of yourself.
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You can even create your own diet chart based on the foods you like and have access to. Here is a useful Indian food calorie chart.
Broccoli, tomato, cabbage, cauliflower, enoki mushroom, bitter gourd, spinach, bell pepper, gourd, green pepper, zucchini, okra, eggplant, radish, turnip, carrot, beetroot, sweet potato, peeled potato, radish, pea, summer pumpkin, green beans.
Cinnamon, cardamom, saffron, nutmeg, black pepper, star anise, cayenne pepper, cumin powder, coriander powder, coriander, oregano, dill, cloves, turmeric, fennel seed, fenugreek seed.
The National Institute of Nutrition recommends exercise to lead a healthy life. A simple 20-minute exercise routine that you can do in the comfort of your own home.
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You can also swim, run, walk, dance, bike or do yoga. Here are some weight loss tips that might help.
Use small bowls and plates. One study found that limiting the size of your plate can help reduce the amount of food consumed. This is a proven way to cut calories and lose weight (9).
Staying away from processed and unhealthy foods is very important for weight loss. However, there are many healthy snack options that are easy to make to control cravings. Check out the infographic below to learn more about some healthy Indian snack options for weight loss.
The Indian Weight Loss Diet Plan lasts for 4 weeks and includes Ayurvedic ingredients to help you manage your weight and boost your overall health and immunity. A lacto-vegetarian diet that includes calcium from dairy products, dietary fiber and essential minerals and vitamins from leafy greens and greens. Packed with vibrant spices and fresh herbs, this meal is satisfying on the palate. Staying hydrated along with an active lifestyle when following this diet will help you get the best results.
The Most Effective Weight Loss Diet: And The Winner Is….
If you are ready to run a kilometer, do 20 push-ups and 30 sit-ups, you can eat biryani during this diet! All kidding aside, yes, you might be tempted to stray from your goals, but stick with it and it will become a habit. After losing weight, you can eat as many high-calorie foods as you want once a week.
You can lose up to 5 kg if you follow your diet and exercise plan for 4 weeks.
No, unfortunately sugar and milk tend to destroy the quality of the tea. You’ll also get more sugar from things like tea, packaged fruit juice, and soda. Therefore, avoid any type of beverage that contains sugar or artificial sweeteners.
When it comes to cooking oil, there are plenty to choose from. Different oils have different characteristics that make them better for different applications. Some are great for baking, some for frying, and some for dressing salads. Before choosing an oil, it’s important to assess the needs of your recipe. If you’re going to fry something, it’s a good idea to choose an oil that’s neutral in flavor and has a high smoke point (the point at which the oil starts to smoke and becomes ineffective).
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It is recommended to continue changing the type of oil every month to ensure that the body receives the proper amount of fat present in the different types of oil.
2-3 teaspoons of oil a day is recommended for a healthy lifestyle and to prevent illness and disease. You should only consume up to ½ liter of oil per month.
Ghee is good for the body and is a great anti-inflammatory. Yes, you can use ghee if you want to lose weight, but no more than 3 tablespoons a day.
Yes, you can use spices. Spices are essential to Indian cuisine. However, do not consume overly spicy foods as they can irritate the stomach lining and lead to infections, digestive and liver problems. These are some of the reasons for weight gain.
Day Diet Plan For Weight Loss
Do not overcook food. Overcooking or frying can spoil the nutrients in the vegetables. If you have stored previously cooked food and reheated it, do not overheat it. The more you heat or boil a food, the less nutritious it becomes. Try eating the salad raw. Blanch, do not boil or fry. Avoid deep frying. You can eat steamed food.
You have several options. A. Eat homemade snacks with minimal sugar. B. Eat a piece of dark chocolate. C. Eat fruit 1 hour after lunch. D. Chew a clove after each meal.
Merlin Annie Raj is a registered dietitian based in Hyderabad, India. She has 14 years of experience in clinical nutrition and has taught nutrition and nutrition to undergraduate and graduate students. She received the ‘Presidential Award’.