Diet chart for weight loss for both Men and Women
We know that Indian food and cuisine are one of the delicious food item in the world, that's why we always have a craving for more . We even encourage our friends and family to eat more, as a sign of hospitality and affection, and as we know a typical Indian meal carries high carbohydrates and sugar because India meal consist of Rice, Potatoes, Wheat and Sweets etc. And the changing lifestyle where Eating processed food, tin and packet food, Continental food, coke and beverages are becoming a symbol of Good Lifestyle and that is leading in increasing the number of people suffering from Obesity. However, India’s health status is concerning now. One in every four people in India is obese, according to NFHS (2019-2021). A Lancet study reveals alarming obesity rates in India, with 70% of urban population overweight. India ranks third globally in obesity, following the US and China. Approximately 8 crore Indians are obese, with 1 crore aged 5-19. Given the data, it’s important to be aware that being overweight or obese can increase risk of diabetes, liver disease, heart disease and even cancer. So in this blog we are going to discuss a Indian diet plan for weight loss - for both Men and Women.
Read more: Ayurvedic medicine for weakness
Cause of Obesity or overweight:-
There are several major reason for increasing obesity rate some of these are:-
* Dietary changes:- There has been a rise in the consumption of processed and high-calorie foods that are often high in sugars and unhealthy fats. Fast food and sugary beverages are more readily available and affordable, which can lead to over consumption of calories.
* Lack of physical activity:- Now a days a decent section of urban population and little amount of rural people are leading sedentary lifestyles, spending long hours sitting at desks, watching TV, or using mobile ( Doom scrolling). Lack of physical activity is contributing to weight gain and obesity.
* Socioeconomic Factors:- In India a large section of People with lower incomes might have less access to healthy food options and totally depend on Staple diet ( Rice and Wheat based ) which are high in carbohydrate and lack in multi nutritional diet. They might also face more barriers to engaging in physical activities due to cost or time constraints.
* Genetics and Biology: Genetics can play a role in how individuals store fat and regulate hunger, though these factors interact with lifestyle and environmental influences.
* Lack of Education:- Not everyone has access to or understanding of nutritional information and healthy eating practices. Education on healthy lifestyles is crucial for prevention and management of obesity.
Read more: Indian diet plan for weight gain.
Here is the Indian diet plan for weight loss .
Till now you may also get a sense that Eating more is not important all you need to Eat right, here we prefer Quality over quantity. And to get rid of obesity or overweight we need to consume less calorie in compare to what we burn in a day with the right proportion of Protein, Carbohydrate, Fat. So, i am making a diet plan of around 1400-1500 calories, and you can also modified it little bit with your preferences.
Breakfast:- App 200 calories
1:- Sprouts a mix of ( Mung bean, black gram, soaked peanuts,) with a jaggery , consume app. 100gm and 1 large banana
OR
2:- Rolled oats 40 gram with 1 spoon of peanut butter in 200 ml milk.
OR
3:- Whole grain or brown bread 2 slices with 1 tablespoon of peanut butter.
OR
4:- 4 boiled egg whites with vegetables
Mid morning snack:- App 200 calories
1:- A mix plate of salad ( cucumber, carrot, onion, tomato, beet root) with 100 gm milk paneer, sprinkled with chat masala, black pepper etc.
OR
2:- 200 gm of yogurt (dahi) with berries or apples
OR
3:- An apple with 2 table spoon peanut butter.
Lunch:- App 400 calories
1:- 100 gm Paneer bhurji , boondi raita ,and 3 multi grain chapati not whole wheat.
OR
2:- 1 bowl of dal , seasonal vegetable mix sabji , 100gm yogurt (dahi) and 3 multi grain chapati.
OR
3:- Pulao raita mix,
OR
4:- Idli sambhar combo (3-4 idli and a bowl of sambhar)
Evening Snack:- App 200 calories
1:- 2 piece of sprouted moong methi cheela with 100 gm yogurt(dahi),
OR
2:- A plate of utpam sprinkled with peanuts.
OR
3:- Paneer or vegetables stuffed paratha 2 piece.
Dinner:- App 400 calories
1:- A bowl of Chick pea curry with rice or 2-3 multigrain chapati, cucumber & onion raita.
OR
2:- A bowl of dal , seasonal vegetables mix sabji, 50gm paneer bhurji, 2 multigrain chapati chapati.
3:- Palak paneer , a half bowl rice , 2-3 multigrain chapati .
Before bed :- A glass of Luke warm milk with 1 tablespoon honey..
Conclusion:-
In this blog i have tried to give you multiple choices of food with decent amount of calories, protein, carbohydrate, and fat, and multi nutritional which will definitely help you in managing your weight with proper workout routine . I include 5 meals here so that we can eat in good proportion without loading ourselves in 1 or 2 meals. This diet plan will maintain sustainable energy throughout the day without feeling tired and lazy.
FAQ:-
Ans:It is possible to loose 10 kg weight in 30 days but it's not preferred by Doctor , because it will reduce your strength and stamina significantly. so i my point of view reducing some calories as per your calories burn per day would be excellent way , and Slow and steady wins the race..
2:- Weight loss diet vegetarian Indian.
Ans:- In this blog i provide you majority of vegetarian diet.
3:- What is the best meal to eat to loose weight?
Ans:- Avoiding diet rich in carbohydrates , fat and sugar, and processed food can surely help you in the reduction of body weight. you can follow the above diet plan for weight loss.
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