Are you targeting to lose weight and searching for weight loss tips or diets? Weight loss is easy with wise food choices, sensible eating patterns and leading an active lifestyle. You must have come across numerous diet plans like paleo, keto, low-carb diet or intermittent fasting. But before you enter your weight loss journey, it is essential to understand the basic concept of calories.
The primary determinant of our body weight is our total calories intake, as they play a significant role during weight loss or gain. When our calorie intake exceeds our expenditure regularly, the remaining extra calories accumulate in the body resulting in weight gain.
What is the best Indian diet for weight loss?
The answer is that with slight alterations in your regular diet, you can lose weight. Do not fall for unhealthy fad or crash diets. Indian diets give a lot of healthy and nutritious food choices which can help us achieve our fitness goal.
A healthy weight loss diet should contain foods from all the food groups because no single food can provide complete nutrition. A balanced diet means all the nutrients – carbohydrates, proteins, fats, vitamins and minerals as per the requirement. Therefore, the best weight loss diet combines fruits, vegetables, cereals, pulses, grains, oils, fats, meat and dairy products. With mere control over portion size, you can lose weight while enjoying all the foods.
Here are a few healthy Indian weight loss foods that you can easily include in the diet.
- Vegetable Idli with coconut chutney
- Dalia Porridge
- Missi Roti with any pulse
- Omelette with multigrain bread
- Vegetable rice with curd
- Mixed fruit bowl
- Grilled paneer with sauteed veggies
- Fruit and Nut Yogurt Smoothie
- Besan cheela with mint coriander chutney
- Roasted chicken with sauteed veggies
Foods to avoid when trying to lose weight
It is a prevalent misconception that only calorie count matters, not the food options. Unhealthy food selection can consequence in unhealthy weight loss. You might notice a difference in body weight, but it will be either water or muscle loss and not fat loss.
While trying to lose weight, avoid or limit the intake of these non-nutritious foods.
- Sugary foods and beverages like candies, canned juices, cakes, soft drinks, doughnuts and chocolates.
- Fried foods like kachori, samosa, mathri, pakode and bhujiya.
- Junk foods like pizza, burgers, spring rolls and chips.
- Processed foods like ready-to-eat meals, sausages and tinned vegetables since they are high in salt and can cause high blood pressure and heart diseases.
- Unhealthy fats like margarine, mayonnaise and foods rich in trans fats.
Healthy weight loss tips
Let us discuss some of the smart tips for healthy and successful weight loss results.
- Weight loss results get affected by our eating habits to a great extent. Skipping meals is not advisable, and one should try to eat at regular times.
- Include plenty of fruits and vegetables in your diet. They are dense in nutrients and contain dietary fibre that provides satiety and makes us feel full.
- It is healthy to eat slowly and chew properly. Often we tend to overlook this habit, but it is very effective for weight control.
- Diet and exercise are foundation pillars for maintaining a healthy weight. The health benefits of exercise are medically reviewed, and studies have shown that exercise is absolutely essential for long term fitness.
- Stress is another major causative factor of overweight and obesity. Involve yourself in stress-reducing activities like practising meditation, yoga, any hobby or sport, spending quality time with family and friends. These activities suppress the stress hormone levels, boost feel-good hormones and assist with weight management.
- Do not set unrealistic targets for yourself. Concentrate on healthy eating so that you lose fat and not muscle. A healthy weight loss range is around 2-3 kgs per month.
- Choose healthy snack options like fruits, protein shakes, yoghurt smoothies, eggs, peanut butter, nuts and seeds instead of bingeing on junk foods.
- During gatherings, choose healthier options such as tandoori roti instead of naan or have grilled paneer or chicken instead of fat-rich gravies or curries. It is good to have salads before your meal.
- Always maintain hydration. We feel that we are hungry most of the time, but it is thirst due to dehydration. Hence, aim to have at least 3-4 litres of fluids per day. Have plain water, coconut water, herbal teas without sugar, buttermilk, lemon water, kombucha, fresh fruit and vegetable juice.
- Adopt a habit of reading food labels carefully before buying any packaged food. Check for three whites – refined flour, salt and sugar. If you are a fan of breakfast cereals, cereal and protein bars, read the ingredients carefully. They may contain added sugar with a different fancy name like invert syrup, maple syrup, dextrose, glucose syrup and many more.
- It is not a good thought to compare your weight loss results with others. It is essential to understand that every individual has different genetic composition and metabolic rate; hence weight loss rate will vary.
To conclude, it is necessary to note that calorie monitoring is of utmost importance no matter what your fitness goal is. Along with healthy foods, you should maintain an active lifestyle. Regular physical activity helps boost metabolism and speeds up calorie-burning rate.
Remember, healthy weight loss is more sustainable and is vital for overall well-being and disease prevention.