Author: Renu Puri
Everyone knows Indian cuisine to be full of spices and fresh herbs, resulting in rich flavors. It’s enough to pack a punch! Even though preferences and diets are likely to vary pretty much throughout this third-world country, most people prefer following one plant-based diet plan. This isn’t pretty difficult as 80% of the Indian population follows Hinduism, which promotes a Lacto-vegetarian diet.
The Traditional Indian Diet
Traditionally, an Indian diet consists of a higher intake of lentils, vegetables, and fruits. Consumption of meat is there but at a lower count. But, due to the higher availability of processed food, obesity has been a rising problem among Indians, leading to chronic issues like diabetes and heart disease. This article clearly explains some simple ways to follow a healthy Indian diet chart. It helps to promote weight loss. The suggestion includes foods to eat and foods to avoid.
Reasons to head for a plant-based diet routine
Plant-based diets are known for their multiple health benefits like plentiful vitamins and minerals. Right from lowering heart diseases to diabetes, these diets can also keep breast and colon cancer at bay. Particularly, Indian plant-based diets have proven to reduce Alzheimer’s risk to a great extent.
As per some of the researchers, consuming less meat and focusing more on fruits and veggies result in a proper diet chart and a healthy outcome. A plant-based Indian diet has two-way values to it. It helps in decreasing chronic diseases and also encourages proper weight loss.
Food groups included in the diet plan
Indian diet comprises some nutritional food items like lentils, healthy fat, grains, dairy, fruits, and vegetables. Balanced diets are heavily influenced by Hinduism. That is a reason to encourage a Lacto-based vegetarian diet all the way. Eating eggs, poultry, and other meat products are discouraged.
A healthy Lacto-veg diet consists of lentils, dairy, grains, fruits, vegetables, and some healthy fats like coconut oil. Some spices such as coriander, cumin, ginger, fenugreek, and turmeric work out at the forefront to create tasty outcomes. They will not just add rich flavors but some nutritional value to it.
Turmeric is known as one of the most popular spices to be used in Indian cuisine and is known for its anti-bacterial, anti-inflammatory, and anti-cancer properties. There are many such spices available, which make the Indian diet pretty healthy, to say the least!
Some healthy foods to add to the list
Multiple foods and beverages are going to create a Lacto-vegetarian diet chart, perfect for weight loss. Let’s get to the core of it. Try incorporating the following ingredients into a daily meal chart for better results.
Remember that all healthy snacks and meals should be fresh and whole foods are flavored with spices and herbs. On the other hand, non-starchy vegetables like eggplants, greens, and tomatoes will add fibre to help satisfy your hunger for a long time.
What to add to the drink list
One easy way to cut down the calorie intake and sugar are by avoiding sugar-infused beverages and juices. Going for the natural fruit juice in place of tetra packs will help you big time. However, if you are a diabetic patient, then try avoiding fruits, which are too sweet like mangoes, apples, etc. Some of the other healthy beverage options will be sparkling water, fresh mineral water, and unsweetened tea.
What to add to a perfect round-out balanced diet
Right from carbohydrate to protein, you need everything to create a complete diet chart. It should have a fair amount of fat as well. Let’s get to the details.
Most Indians find it difficult to add a good amount of protein to their diet chart. However, proteins are indeed a necessity to build and repair muscles, tissues, and skin. The protein in your diet should come from chana, milk, dals, paneer, eggs, and leafy vegetables. It must comprise 30% of your diet chart.
Known as a major energy source, it makes up half of your calorie count. So, it is vital to choose the right carbs like complex carbs, which are high in fibre and packed with proper nutrition. These fibre-rich carbs take a longer time to digest and leave you feeling full for a long time.
Calcium, iron, and Vitamins A, E, B-12, and D are mandatory for your body’s healthy growth. They support your body’s metabolism rate, muscle function, nerve function, cell production, and bone maintenance. You can get these vitamins and minerals by adding fruits, leafy vegetables, oilseeds, and fish to your diet chart.
Even though some people prefer a diet chart without fat, that isn’t a good call for your body. Fats synthesize hormones and store vitamins to provide energy later when needed. Around 20% of the diet must have healthy fat in it, like Omega-3 fatty acids, polyunsaturated and monounsaturated fat. Consuming sunflower oil, groundnut, or even olive oil will help you big time.
A perfect 1200 calorie diet plan (General)
You might have heard a lot about the ideal diet chart. Taking the 1200 calorie diet plan will not just help you to lose weight but also improve your health condition quite a lot. Tune in for a seven days diet plan to ensure a better healthy body. However, this is not likely to be the same for all, as diet charts vary with body type. But this below-mentioned example is the most common one, followed by many.
Other good habits to follow
You might have followed a strict Indian diet chart to lose weight, but that’s not all. You need to work on some of your good habits to ensure that the diet charts work out perfectly for you.
Remember that freshly prepared meals are always the best to consume. Make sure that your diet chart has products from every food group. Try eating a heavy breakfast, which needs to be wholesome and hearty. That keeps your stomach full for a long time.
No need to always follow a strict diet plan for weight loss
Just because you are on a mission to lose weight, that doesn’t mean you have to do it by following a crash diet plan. Remember that simple Indian homely dishes can help you lose weight, without hampering your health. Following a vegetable diet plan, but with few intakes of meat products sometimes, can help you in big ways. The above-mentioned points will help you to gain a better Indian diet plan for weight loss.
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