By(Dr.Sandwip Talukdar)
Are you looking for the best South Asian Diet chart for losing weight? The rules are simple.
Diet chart and exercise for Weight Loss
The Science Behind Weight Loss
Diet chart and exercise for Weight Loss are based on the balance between consumed and burned calories. You loses weight when you eat fewer calories than you burn and gain weight when you eat more calories than you burn.
You must eat within your calorie limit and burn the necessary calories to lose those extra pounds. However, it is more than knowing how many calories your body requires. For example, two samosas (550 kcal), three slices of cheese pizza (450 kcal), and three gulab jamuns (450 kcal) may fit within your daily limit of 1500 calories. However, these unhealthy food choices can lead to other health disease like high cholesterol and high blood sugar.
A balanced diet that are includes all food groups and provides nutrients for good health is essential for healthy weight loss.
Summary
The key to managing weight is balancing calories consumed and calories burned. Weight loss is happens when you expend more calories than you consume, resulting in a calorie deficit. It is also essential to consider the quality of the calories consumed. The most effective way to lose weight is by maintaining a well-balanced diet that meets your nutritional needs.
The Best south asian Diet Plan for Weight Loss – Men and Women
No single food provides all the nutrients needed for a healthy body. That is why it is essential to have a balanced diet that must includes macronutrients such as carbohydrates, proteins, and fat, as well as micronutrients like vitamins and minerals. The best Indian diet for weight loss should consist of a combination of the five major food groups.
About 1200 Calorie Weight Loss Sample Diet Plan for Men and Women
There is a lot to discuss when creating an ideal diet plan. However, everyone’s nutritional needs vary based on different factors. These needs can change depending on gender. Geography can also play a role, as diets in North India are quite different from those in South India. This is where meal preferences come into play, as the dietary choices of vegetarians and vegans are mainly different from those of non-vegetarians. Nonetheless, we have created a 7-day diet plan tailored for weight loss using Indian food. This 1200-calorie diet plan is just a sample and should only be followed by consulting a good nutritionist.
Weight Loss Diet Plan Chart –
Start your day with cucumber water, followed by oats porridge and mixed nuts for breakfast.
For lunch, have a roti with dal and gajar matar sabzi.
- End your day with dinner consisting of dal, lauki sabzi, and a roti.
Day 1 Diet Chart
6:30 am – First start your day with a refreshing glass of Cucumber Detox Water.
8:00 am – Have a bowl of Oats Porridge made with skimmed milk and enjoy 25 grams of mixed nuts.
Noon – Have 100 grams of Skimmed Milk Paneer.
2:00 pm – Enjoy a healthy serving of Mixed Vegetable Salad and a small portion of Dal, Gajar Matar Sabzi, and 1 Roti.
4:00 pm – Have a cup of cut fruits and accompany it with a glass of Buttermilk.
5:30 pm – Treat yourself to a nice cup of tea with less sugar and milk.
8:50 pm – Have another serving of Mixed Vegetable Salad.
9:00 PM – For dinner, have a serving of Dal, Lauki Sabzi, and 1 Roti.
Day 2 Diet Chart:
6:30 am – Start your day with a glass of refreshing Cucumber Detox Water
8:00 am – Enjoy a healthy breakfast with some Curd and Mixed Vegetable Stuffed Roti
12:00 pm – Have a light and nutritious meal with some Skimmed Milk Paneer
2:00 pm – Time for a satisfying Mixed Vegetable Salad
2:10 pm – Lunchtime! Have some Lentil Curry and Methi Rice
4:00 pm – A small snack of Apple and a glass of Buttermilk
5:30 pm – Need a little pick-me-up? Have a cup of Coffee with Milk and Less Sugar
8:50 pm – Another serving of Mixed Vegetable Salad
9:00 pm – End the day with a delicious meal of Sauteed Vegetables with Paneer, Roti, and some Green Chutney
Day 3 Diet Chart:
6:30 am – Cucumber-infused water (1 glass)
8:00 am – 1 cup of low-fat yogurt, 2 slices of whole grain bread
12:00 pm – 100 grams of low-fat cottage cheese
2:00 pm – 1 bowl of mixed vegetable salad
2:10 pm – 1 bowl of sautéed vegetables with cottage cheese, 1 flatbread, and 2 tablespoons of green chutney
4:00 pm – Half a small banana, a glass of buttermilk
5:30 pm – A cup of tea with less sugar and milk
8:50 pm – 1 bowl of mixed vegetable salad
9:00 pm – 3/4 bowl of lentil curry, 1/2 bowl of fenugreek rice
Day 4 Diet Chart:
6:30 am – Start your day with a glass of Cucumber Detox Water.
8:00 am – Have a small serving of Fruit and Nuts Yogurt Smoothie and an Egg Omelette.
12:00 pm – Enjoy 100 grams of Skimmed Milk Paneer.
2:00 pm – Time for a bowl of Mixed Vegetable Salad.
2:10 pm – For lunch, have a bowl of Green Gram Whole Dal, Bhindi Sabzi, and a Roti.
4:00 pm – Snack on an Orange and a glass of Buttermilk.
5:30 pm – Take a break with a cup of Coffee with Milk and Less Sugar.
8:50 pm – Another serving of Mixed Vegetable Salad.
9:00 pm – End your day with a bowl of Palak Chole and a side of Steamed Rice.
Balanced Diet Plans for Weight Loss both Men and Women
While creating a diet chart, you must ensure that the food you eat is balanced and that you receive all the required nutrients for your body. Thus, ensure you include the following nutrients in your diet plan.
1. Carbohydrates
Carbs are the body’s primary energy source and should account for half of the daily calorie requirement. However, it is essential to choose the right type of carbs.
“Simple carbohydrates include foods like bread, biscuits, white rice, and wheat flour. contain too much sugar and are not suitable for you. Instead, choose complex carbohydrates high in fiber and packed with nutrients.
Fiber-rich complex carbs are more complicated to digest, which makes you feel full for longer. Therefore, they are the best option for weight management. Good choices for complex carbs include the brown rice, oats, and the millets such as ragi, jowar, and bajra.”
2. Proteins
Many Indians do not consume enough protein daily, which can lead to various health issues. Proteins are crucial for the building and repairing tissues, muscles, cartilage, and skin and improving blood flow. In addition, a high-protein diet can assist in weight loss and muscle building, as muscles burn more calories than fat.
For example, about 30% of your diet should include protein from whole pulses (rajma, chole, moong, and masoor), paneer, chickpeas, milk, eggs, lean meat, or sprouts. It is essential to have a serving of protein with every meal.
3. Fats
Fats, the notorious food group, are necessary for the body because they help to produce hormones, absorb vitamins, and provide energy.
Experts suggest that one-fifth or 20% of your diet must consist of healthy fats—polyunsaturated, monounsaturated, and Omega-3 fatty acids. Research has also proven that a healthy approach to your fat containing diet plan will be beneficial for health.
“Low-Fat Diet: Everything You Should Know
For instance, using a combination of oils for various meals, such as olive oil, rice bran oil, mustard oil, soya bean oil, sesame oil, sunflower oil, and groundnut oil, in addition to limited amounts of the butter and ghee, is the most effective way to consume fats.”. However, it is important to avoid trans fats at all costs in fried snacks and baked items.”
4. Vitamins and Minerals
“Vitamins A, E, B12, D, calcium,zinc and iron play crucial roles in supporting metabolic processes, nerve function, muscle function, bone health, and cell replication within the body.”
Experts and nutritionists recommend the best diet chart rich in fresh fruits and green vegetables to boost the vitamin and mineral intake
5. Weight Loss Diet Plan Meal Swaps
One of the simplestand best ways to eat healthily is to replace unhealthy foods in your diet with healthier alternatives. For instance, you can have air-popped popcorn or whole wheat khakhra instead of snacking on potato chips.
Here are some healthy habits to accompany a balanced weight-loss diet plan:
1. Opt for 5-6 small meals a day: Instead of having three large meals, try to have three moderate meals and a few small snacks in controlled portions throughout the day. Spacing meals across regular intervals can prevent acidity and bloating and keep hunger at bay. Make healthier snacking choices in your Indian diet plan to cut out junk food.
2. Have an early dinner: Dinner should be eaten by 8 p.m. Eating late at night can lead to weight gain, as metabolism slows down during the night.
3. Drink plenty of water: Drinking more water can aid in the weight loss as it has no calories and can help reduce hunger. Aim to drink six to seven glasses of fresh drinking water daily to aid in weight loss, and consider incorporating weight-loss-friendly drinks into your routine.
- 4. Eat foods high in fiber: Consuming at least 15 grams daily is recommended to promote digestion and heart health. Some excellent sources of fiber include oats, lentils, flax seeds, apples, and broccoli.
Some my Suggestion
When you want to lose weight, the first question that often comes to mind is, “Which diet should I go for?” With all the different trendy diets and misleading information about food out there, figuring out a diet plan can feel overwhelming.
Considering various factors including age, gender, physical activity level, allergies, and dietary preferences, it is advisable to consult with a qualified nutritionist for a tailored and effective diet plan. The plan should prioritize sustainability, affordability, and integration of locally sourced seasonal foods. Combining a well-designed diet plan with a personalized exercise regimen is essential for achieving desired health and wellness outcomes.
Conclusion
A diet plan should be include all macro and major micronutrients to fulfill the body’s requirements. It is important to remember that all bodies have different needs, so what works for one person may not work for another. Therefore, seeking personalized guidance on diet plans and exercise routines is best to achieve your goals.
Disclaimer: This article is for information and awareness purposes only. It does not replace professional medical advice. Contact your certified nutritionists for more information.
Reference:
Best Indian Diet Plan For Weight Loss – HealthifyMe. https://www.healthifyme.com/blog/best-indian-diet-plan-weight-loss/