6/17/2019 India Diet Plans For Weight Management

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India Diet Plans For

Weight Management
All matter is a combination of 5 elements –
earth, fire, water, air and ether. according to
ayurveda philosophy, these elements form the
universe. the ayurveda way of life involves
harmonizing and balancing these elements
that constitute or body and universe through
the kind of foods we eat in order to strengthen
and harmonise the mind and body.

Mickey Mehta

Foods must be selected on the basis of

seasonal foods/fruits/vegetables and
according to the various tastes like sweet,
Image Credit: Women Exclusive pungent, bitter, salty, acid etc. Diet plans
in India include complex carbohydrates
such as jowar, bajra, ragi, whole wheat, pulses etc as opposed to the refined
carbohydrates of the west. India’s diet plans are designed to strike a perfect balance of all
food groups, nothing too much and nothing too little.

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6/17/2019 India Diet Plans For Weight Management

Our body is a dynamic network of intelligence functioning quietly towards excellence by

dealing with constant abuse in our day to day lives. The best way to calm our internal
system and heal from within is to cleanse it with wholesome and natural foods, lot of
liquids, nuts and seeds. Food helps at all levels, physical, mental as well as spiritual thus
enhancing the body’s healing mechanism to further help you repair, restore, heal and
revitalize, the byproduct of which is weight loss.

Dietary guidelines for weight loss and management:

1. Every individual must do at least 45 minutes or more minutes of moderate intensity

physical activity instead of exercising vigorously and giving up later.

2. Maintain ideal body weight with a sensible diet plan. Losing excess weight can help
lower risk of obesity related diseases like hypertension, diabetes, osteoporosis, heart
ailments etc. Excess weight is a potent risk for coronary diseases and cancer.

3. Remember all calories are not equal. Nutritious and healthy foods like bananas, carrots
etc are often overlooked and should never be off your diet. The calories from fatty foods
are more likely to cause obesity than from foods like complex carbohydrates and
proteins, especially plant proteins.

4. Make sensible choice of foods while eating out. Keep a check on portion size and salads
are often just an illusion of health as they are topped with high fat dressings, cheese,
cream, excess salt etc. Develop a can do approach and believe that you can have a healthy
and enjoyable meal while eating out. Order for your stomach and not for your taste!

5. Order and drink non alcoholic and non sugar drinks or beverages and fluids. A glass or
two of wine is recommended.

Dietary Guidelines:

1. Do not skip meals. Eat 4 to 5 meals in small portions.

2. Drink adequate amounts of water-8-10 glasses.

3. Consume healthy snacks like fruits, whole grain crackers, nuts.

4. Include spices like garlic, chilli, ginger, lemon grass, basil, mint, turmeric,
cumin,coriander powder, cinnamon, cloves, nutmeg, paprika, pepper, apple cider
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6/17/2019 India Diet Plans For Weight Management

vinegar, and lemon to flavour foods. They are good substitutes for processed sauces,
dressings, sugar, sodium and artificial preservatives.

5. Add flax seeds, sesame seeds, sunflower seeds, chia seeds to oats, salads etc as they are
excellent sources of calcium, iron, copper, magnesium, essential fatty acids, vitamin A, E,
and B group of vitamins.

Indian Diet Plan

Morning: Green tea with ginger, crushed black pepper, cinnamon. [the crushed pepper,
clove and cinnamon must be very minimum] and 1 fruit

Breakfast:

1 bowl of fruits or Oats with cow’s milk or

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6/17/2019 India Diet Plans For Weight Management

Roasted rajgira with cow’s milk [almonds/ walnuts/dry figs/dates]; very few dry figs and
dates or

1 Nachnichilla or 1 moong dal chilla or 2 egg whites omelette or scrambled egg on Toast
for eggetarians or

Muesli with skim milk

Mid-Mornings: Vegetable juice of lauki or Bottle gourd, spinach, tomato, carrot and
beetroot [less of carrots and beet]

Lunch: Brown rice, dal, vegetables and salad Alternate days lunch: Jowar roti, vegetables,
dal and salad

Evening: Vegetable juice and 1 orange or sweet lime [whole] or 1 cup green tea with
almonds, walnuts [3 each] and 1 fig or date or Regular tea without sugar, roasted chana
or roasted/boiled sweet potato

Dinner: Choice of seasonal Indian vegetables [raw or as stir fried vegetables] and a bowl
of thick soup [cauliflower, carrot, cabbage, spinach, lauki and other mixed vegetables]
(or) Soup, salads with quinoa (or) Brown rice khichdi with vegetables moog and salads.

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