Diet Plan For Weight Loss | Weekly Diet Plan
Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet. The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes. So lets see a weekly diet plan for weight loss!
Healthy Foods to Eat:
This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week. There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.
What to Eat for weight loss in weekly diet plan:
Try incorporating the following ingredients into your daily meal plan:
- Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
- Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
- Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
- Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
- Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
- Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
- Dairy: Cheese, yogurt, milk, kefir, ghee
- Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
- Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
- Protein sources: Tofu, legumes, dairy, nuts and seeds.
Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.
Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.
What to Drink:
An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss.
Healthy beverage options include:
- Sparkling water
- Unsweetened tea including Darjeeling, Assam and Nilgiri tea
A Healthy Indian Sample Menu, weekly plan for weight loss:
- Breakfast: Sambar with brown rice idli
- Lunch: Whole-grain roti with mixed-vegetable curry
- Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
- Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
- Lunch: Chickpea curry with brown rice
- Dinner: Khichdi with sprout salad
- Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
- Lunch: Whole-grain roti with tofu and mixed vegetables
- Dinner: Palak paneer with brown rice and vegetables
- Breakfast: Yogurt with sliced fruits and sunflower seeds
- Lunch: Whole-grain roti with vegetable subji
- Dinner: Chana masala with basmati rice and green salad
- Breakfast: Vegetable dalia and a glass of milk
- Lunch: Vegetable sambar with brown rice
- Dinner: Tofu curry with potato and mixed vegetables
- Breakfast: Multigrain parathas with avocado and sliced papaya
- Lunch: Large salad with rajma curry and quinoa
- Dinner: Lentil pancakes with tofu tikka masala
- Breakfast: Buckwheat porridge with sliced mango
- Lunch: Vegetable soup with whole-grain roti
- Dinner: Masala-baked tofu with vegetable curry