Bes

tIndi
anDi
etPl
anf
orWe
ightLos
s

  
by 
Sumi
taThomas

  
4year
sago
Arey oul ookingf orthebestI ndi
andietplant olosewei ght?Ther ulesar esimpl e.Allyou
needt odoi sst ar
teat i
ngr i
ght.Buti
nIndia,thiscanf eelli
keani nsurmount able
challenge, gi
v enourf oodcul t
ureanddietaryhabi t
s.Forinstance, atypical I
ndianmeal
i
shi ghincar bohy dr
atesandsugar–weeatal otofpotatoes,ri
ceandsweet s.Weal so
l
ov eoursnacksandcan’ timagineadaywi thoutourf ixof namkeens  and bhuj i
as.  
We
pressurizeourf ri
endsandf amil
yint
oeat i
ngt oomuch, asasi gnofhospi tali
tyand
affecti
on, andconsi derr efusi
nganextrahel pingar ebuff
.Tot opi tal
l,we’v enev er
embr acedphy si
calexerciseasessential
.It
’snowondert hatI
ndi aisbat tl
i
ngagr owing
obesi t
ypr oblem.
Buttheanswerdoesn’
tli
einshunni
ngIndi
anfoodinfav
ouroffor
eigningredi
ent
sorfad
diet
s.You’l
lfi
ndt
hatthebestI
ndiandi
etpl
anconsist
sof f
oods 
you’v
eal r
eadygoti
n
yourki
tchenandthat
 youcanlosewei
ghtbymakingafewchangestoy ourdi
et.

Tabl
eofCont
ent
s


 Under
standt
heSci
enceBehi
ndWei
ghtLoss

 TheBestI
ndi
anDi
etPl
anf
orWei
ghtLoss

 1200Cal
ori
eDi
etPl
an

 Bal
ancedDi
etChar
t

 Meal
Swaps
Under
standt
heSci
enceBehi
ndWei
ghtLoss
Weightlossandgain,revol
vearoundcalori
cconsumpt i
onandexpenditure.Youl ose
weightwheny ouconsume fewercalori
esthany ouexpend.Conv er
sely,
yougai nwei ght
wheny ouconsumemor ecalor
iesthanyouexpend.Todr opthoseexcesskilos,allyou
needtodoi seatwithi
nyourcalori
ebudgetandbur ntherequir
ednumberofcal or i
es.A
combinationofthetwowor ksbestsuggestexperts.Getyourdail
yrequir
ementof
cal
orieconsumpt i
onandbur nbasedony ourl
ifest
y l
eanddi et
arypref
erences,by
si
gninguponHeal t
hif
yMe.

Howev er ,
simplydeter
mininghowmanycal or i
esy ourbodyneedsi sn’
tenough.Afteral
l
,
foursamosas( 600calor
ies),
twosl i
cesofpizza( 500cal or
ies)andtwogulabjamuns
(385cal ori
es)maybewi thinyourdail
yrequirementof1500cal ori
es,butt
hese
unhealthyf oodchoi
ceswi l
leventual
lyl
eadt oot herhealthprobl
emsl i
kehigh
cholesterolandbloodsugar.Tolosewei ghttheheal t
hyway ,
youalsoneedt oensure
yourdietisbalancedi.
e.itcoversallf
oodgr oupsandpr ovi
desallthenutr
ientsyouneed
necessar yforgoodhealt
h.

TheBestI
ndi
anDi
etPl
anf
orWei
ghtLoss
Nosinglefoodprovi
desallthecaloriesandnutri
ent
sthebodyneedstostayheal
thy
.
That
’swhyabal anceddietcompr i
singofmacr onut
ri
ent
sli
kecarbohydrat
es,
prot
ein
andfatalongwit
hmi cr
onutrient
ssuchasv i
taminsandminer
als,
isrecommended.
ThebestIndi
andietforweightl
ossisacombi nat
ionofthefi
vemajorfoodgroups–
fr
uit
sandv eget
ables,cer
ealsandpulses,
meatanddairyproducts,
andfatsandoil
s.
Knowinghowt odivvyupthefoodgroups,al
l
ocateporti
onsizes,
andthebest/i
dealt
ime
toeat 
isal
soimpor t
ant.

1200Cal
ori
eDi
etPl
an
Alotcanbespokenaboutwhatgoesi nt
oani dealdi
etchart.However,one’
snutri
ti
onal
requir
ementv ari
esbasedonv ar
iousfactors.I
tcouldchangedependingongender ,f
or
exampl e,
mal edietar
yr equirement svaryfr
om thatofaf emale.Geogr
aphycanpl aya
rol
easwel l,wit
hNor thI ndiandietsbeinglargel
ydiff
erentfr
om SouthIndianones.Meal
prefer
encescomei ntopl aysincetheconsumpt i
onoffoodbyav eget
arianoravegan
dif
feri
nglargelyfrom thatbyanon- vegetar
ian.

Howev er
,wehav eputtogetheradi
etpl
anforweightl
osswi
thI
ndi
anfood.Thi
s7day
di
etplan,1200calori
edietplani
sasample,andshoul
dnotbef
oll
owedbyany
i
ndiv
idualwithoutconsul
ti
ngwi t
hanutr
it
ioni
st.
Day1:

 Af
terst
art
ingy
ourdaywi
thcucumberwat
er,
hav
eoat
spor
ri
dgeandmi
xednut
sfor
br
eakf
ast
.

 Havear
oti
wit
hdal
andgaj
armat
arsabzi
forl
unch.

 Fol
l
owt
hatupwi
thdal
andl
auki
sabzi
togowi
thar
oti
fordi
nner
.

Day1 Di
etChar
t

6:
30AM CucumberDet
oxWat
er(
1gl
ass)

OatsPor
ri
dgei
nSki
mmedMi
l
k(1
bowl)
8:
00AM

Mi
xedNut
s(25gr
ams)

12:
00 SkimmedMi
l
kPaneer
(100
PM grams)

2:
00PM Mi
xedVeget
abl
eSal
ad(
1kat
ori
)

Dal
(1kat
ori
)Gaj
arMat
arSabzi
(1
kat
ori
)
2:
10PM
Rot
i(1r
oti
/chapat
i)

CutFr
uit
s(1cup)
But
ter
mil
k(1
4:
00PM
gl
ass)

Teawi t
hLessSugarandMi
l
k(1
5:
30PM
teacup)

8:
50PM Mi
xedVeget
abl
eSal
ad(
1kat
ori
)

9:
00PM Dal
(1kat
ori
)Lauki
Sabzi
(1kat
ori
)
 Rot
i(1r
oti
/chapat
i)

Day2:

 Ont
hesecondday
,eatami
xedv
eget
abl
est
uff
edr
oti
wit
hcur
dforbr
eakf
ast
.

 Forl
unch,
hav
ehal
fakat
ori
ofmet
hir
iceal
ongwi
thl
ent
ilcur
ry.

 Endy
ourdaywi
thsaut
eedv
eget
abl
esandgr
eenchut
ney
.

Day2 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM

8:
00 Cur
d(1.
5kat
ori
)MixedVeget
abl
e
AM St
uff
edRoti
(2pi
ece)

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM

2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

2:
10 Lenti
lCurr
y(0.
75bowl
)Met
hi
PM Rice(
0.5kator
i)

4:
00 Appl
e(0.
5small
(2-
3/4″
PM di
a))
Butt
ermi
l
k(1gl
ass)
 5:
30 Coff
eewi t
hMilkandLess
PM Sugar(
0.5teacup)

8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

Saut
eedVeget
ableswithPaneer
(1
9:
00 kat
ori
)Rot
i(1r
oti
/chapati
)
PM

Gr
eenChut
ney
(2t
abl
espoon)

Day3:

 Br
eakf
astonday3woul
dincl
udeMul
ti
grai
nToastandSki
m Mi
l
kYogur
t.

 I
ntheaf
ter
noon,
hav
esaut
eedv
eget
abl
eswi
thpaneerandsomegr
eenchut
ney
.

 Hal
fakat
ori
ofmet
hir
iceandsomel
ent
ilcur
ryt
omakesur
eyouendt
hedayonaheal
thy
not
e.

Day3 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM

8:
00 Ski
m Mi
lkYoghur
t(1cup(8f
l
AM oz)
)Mul
ti
grai
nToast(
2toast
)

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM
 2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

Saut
eedVeget
ableswithPaneer
(1
2:
10 kat
ori
)Rot
i(1r
oti
/chapati
)
PM

Gr
eenChut
ney
(2t
abl
espoon)

4:
00 Banana(0.
5small(
6″to6-7/
8″
PM l
ong))Butt
ermi
l
k(1glass)

5:
30 Teawi t
hLessSugarandMi
l
k(1
PM teacup)

8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

9:
00 Lenti
lCurr
y(0.
75bowl
)Met
hi
PM Rice(
0.5kator
i)

Day4:

 St
artDay4wi
thaFr
uitandNut
sYogur
tSmoot
hieandEggOmel
ett
e

 Fol
l
owt
hatupwi
thMoongDal
,Bhi
ndi
Sabzi
,andr
oti
.

 Compl
etet
heday
’sf
oodi
ntakewi
thst
eamedr
iceandpal
akchol
e.

Day4 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM

8:
00 Fr
uitandNutsYogurt
AM Smoothi
e(0.
75glass)
 EggOmel
ett
e(1ser
ve(
oneegg)
)

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM

2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

GreenGram WholeDalCooked(
1
2:
10 kator
i)
Bhindi
sabzi(
1kator
i)
PM
Rot
i(1r
oti
/chapat
i)

4:
00 Or
ange(
1frui
t(2-
5/8″
PM di
a))
But
ter
milk(
1glass)

5:
30 Coff
eewi t
hMilkandLess
PM Sugar(
0.5teacup)

8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

9:
00 Pal
akChole(1bowl
)St
eamed
PM Ri
ce(0.
5katori
)

Day5:

 Haveagl
assofski
mmedmi
l
kandpeaspohaf
orbr
eakf
astont
hef
if
thday
.

 Eatami
ssi
rot
iwi
thl
owf
atpaneercur
ryi
ntheaf
ter
noon.

 Endt
hedaywi
thr
oti
,cur
dandal
oobai
ngant
amat
arki
sabzi
.

Day5 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM
8:
00 Ski
mmedMi l
k(1gl
ass)
Peas
AM Poha(
1.5kat
ori
)

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM

2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

2:
10 LowFatPaneerCur
ry(
1.5
PM kat
ori
)Mi
ssiRoti
(1r
oti
)

4:
00 Papaya(1cup1″
PM pi
eces)Butt
ermi
l
k(1gl
ass)

5:
30 Teawi t
hLessSugarandMi
l
k(1
PM teacup)

8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

Cur
d(1.5kator
i)
AlooBai
ngan
9:
00 TamatarKiSabzi
(1kat
ori
)
PM

Rot
i(1r
oti
/chapat
i)
Day6:

 OnDay6,
hav
eidl
iwi
thsambarf
orbr
eakf
ast

 Forl
unch,
rot
iwi
thcur
dandal
oobai
ngant
amat
arki
sabzi

 ToendDay6,
eatgr
eengr
am wi
thr
oti
andbhi
ndi
sabzi

Day6 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM

8:
00
Mi
xedSambar
(1bowl
)I
dli
(2i
dli
)
AM

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM

2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

Cur
d(1.5kator
i)
AlooBai
ngan
2:
10 TamatarKiSabzi
(1kat
ori
)
PM

Rot
i(1r
oti
/chapat
i)

4:
00 CutFr
uit
s(1cup)
But
ter
mil
k(1
PM gl
ass)

5:
30 Coff
eewi t
hMi l
kandLess
PM Sugar(
0.5teacup)
 8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

GreenGram WholeDalCooked(
1
9:
00 kator
i)
Bhindi
sabzi(
1kator
i)
PM
Rot
i(1r
oti
/chapat
i)

Day7:

 Ont
hesev
ent
hday
,st
artwi
thbesanchi
l
laandgr
eengar
li
cchut
ney
.

 Havest
eamedr
iceandpal
akchol
eforl
unch.

 Endt
heweekonaheal
thynot
ewi
thl
owf
atpaneercur
ryandmi
ssi
rot
i.

Day7 Di
etChar
t

6:
30
CucumberDet
oxWat
er(
1gl
ass)
AM

8:
00 BesanChil
l
a(2cheela)
GreenGar
li
c
AM Chutney
(3tabl
espoon)

12:
00
Ski
mmedMi
l
kPaneer
(100gr
ams)
PM

2:
00
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

2:
10 Pal
akChole(1bowl
)St
eamed
PM Ri
ce(0.
5katori
)
 4:
00 Appl
e(0.
5small
(2-
3/4″
PM di
a))
Butt
ermi
l
k(1gl
ass)

5:
30 Teawi t
hLessSugarandMi
l
k(1
PM teacup)

8:
50
Mi
xedVeget
abl
eSal
ad(
1kat
ori
)
PM

9:
00 LowFatPaneerCur
ry(
1
PM kat
ori
)Mi
ssiRoti
(1r
oti
)

Bal
ancedDi
etChar
t
Whi l
ecreat
ingadi
etchart
,itisi
mport
anttomakesur
eitisbalanced,i
nordertoensur
e
thatyourecei
veal
lther
equirednut
ri
ents.I
ncl
udet
hefol
lowingnutri
entsi
ny ourdi
et
plan:

1.Car bohy drat

es
Carbsar ethebody ’
smai nsour ceofenergyandshoul dmakeuphal fofyourdai
ly
calori
er equirement .Howev er,i
t’
simportanttochoosether i
ghttypeofcarbs.Si
mple
carbs, suchasbr ead, bi
scui t
,whiter
iceandwheatf l
our,containtoomuchsugarandare
badf ory ou.Instead, optf orcomplexcarbsthatarehi
ghi nfiber 
andpackedwith
nutri
ent sascompar edt osimplecarbs.Fiber-
ri
chcomplexcar bsar esl
owt odi
gest,
l
eav ey ouf eeli
ngf ul
l forlonger,andaretheref
orethebestopt i
onf orwei
ghtcontr
ol.
Brownr i
ce, mil
letssuchasr agiandoatsareallgoodcompl excarbchoices.

2.Prot eins
MostI ndi ansfailt
omeetthei
rdailypr
otei
nrequir
ement.Thisistroublesome,as
proteinsar eessential
tohel
p paperwri
ter
 t
hebodybuildandr epai
rtissue,muscles,
cart
ilageandski n,aswel
laspumpbl ood.Ahighprot
eindietcanalsohel pyoulose
weight ,asithelpsbuil
dmuscle–whi chburnsmorecalori
esthanf at.

About30%ofy ourdietshouldconsi
stofpr
otei
ninthefor
m ofwhol
e dals,
paneer,
chana,
milk,
leafygreens,eggs,whit
emeatorsprout
s.Havi
ngonehelpingofprot
ein
wit
heverymeal i
sessent i
al.
3.Fats
Af oodgr oupthathasacqui redabadr eput
ati
on,fatsar
eessentialfort
hebodyast hey
sy nt
hesizehormones, storev i
taminsandpr ovi
deenergy.Expert
ssuggestone- f
if
thor
20%ofy ourdietcompr i
seofheal thyfats–polyunsatur
ated,monounsaturatedand
Omega- 3fatt
yacids.Usingacombi nationofoi
lsfordif
ferentmeals–includingoliv
eoil,
ri
cebr anoi l
,mustardoil
, soyabean, sesame,sunfl
owerandgr oundnutoil
–al ongwith
restri
ctedquantit
iesofbut terandgheei st
hemostopt i
mal waytoconsumef ats.Avoi
d
transfats–t hatarefoundi nfriedsnacks,completel
y.

4.Vit
aminsandmi nerals
Vit
aminA, E,B12,D,calcium andir
onareessenti
al f
orthebodyastheysupport
metaboli
sm, ner
veandmuscl efuncti
on,
bonemai ntenance,
andcellpr
oducti
on.
Pri
mar i
l
yderivedfrom plants,meatandfi
sh,mineralscanbefoundinnut
s,oil
seeds,
fr
uit
sandgr eenleafyvegetables.

Exper
tsr
ecommendconsumi
ng100gr
amsofgr
eensand100gr
amsoff
rui
tsev
ery
day
.

5.MealSwaps
Oneoftheeasiestwayst oeatheal
thyistoswapouttheunhealthyfoodsi
nyourdiet
wit
hhealt
hieralt
ernat
ives.Forexample,f
ulf
ily
ourcrav
ingsforasnackt omunchon
wit
hairpoppedpopcorni nst
eadofrelyi
ngonpotatochips.Checkoutafewhealt
hy
mealswapsthaty oucouldtrygoi
ngforward:

ht
tps:
//www.
youtube.
com/wat
ch?v=LeeJl
mpYqR8Videocan’
tbel
oadedbecauseJav
aScri
pti
s
di
sabl
ed: 
MealSwaps|Heal
thi
fyMe(htt
ps:
//www.y
outube.
com/watch?
v=LeeJl
mpYqR8)

Al
ongwi
thabal
anceddi
etpl
an,
thesehabi
tswi
l
lhel
pyoust
ayheal
thy

 Optf
or5-
6meal
saday
: 
Inst
eadoft
hreel
argemeal
s,t
ryhav
ingt
hreemodestmeal
sanda
f
ewsnackbreaksthroughthedayincontroll
edport
ions.Spaci
ngyourmealsacr
ossregul
ar
i
nter
val
sprevent
s aci
dit
yandbloati
ng,andalsokeepshungerpangsatbay.Qui
tyourj
unk
f
oodhabitbymakinghealt
hiersnackchoices.

 Hav
eanear
lydi
nner
: 
Indi
anseatdi
nnerl
atert
hant
heot
hersoci
eti
esacr
osst
hewor
ld.
Metabol
i
sm sl
owsdownatnight
,soal
atedi
nnercanl
eadt
owei
ghtgai
n.Exper
ts
r
ecommendy oueaty
ourl
astmealoft
hedayby8pm.

 Dr
inkal
otofwat
er:
 Howdoesdr
inki
ngmor
ewat
erhel
pyoul
osewei
ght
?Forst
art
ers,
it’
s
zer
ocal
ori
es.Al
so,
dri
nki
ngagl
assofwat
ercanhel
pcur
bhungerpangs.Hav
esi
xtoei
ght
 gl
assesofwaterdai
l
ytol
osewei
ght
.Youcanal
sof
indal
i
stofdr
inkst
hatwi
l
lhel
pyoul
ose
wei
ght 
here.

 Eatal
otoff
iber
: 
Aper
sonneedsatl
east15gm off
iberev
eryday
,asi
tai
dsdi
gest
ionand
hear
theal
th.Oat
s,l
ent
il
s,f
laxseeds,
appl
esandbr
occol
iar
esomegr
eatsour
cesoff
iber
.
Youdon’
thavetodit
chy ourregul
arfoodhabi
tsormakemassi
vechangest
oyourdi
et,
youj
ustneedthebestbalancedIndi
andietpl
antogetf
it
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Di
abet
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etPl
an:
Howt
oCont
rol
Diabet
es

Howt
oCal
cul
ateBodyMassI
ndex:
Nor
mal
RangeandTi
pst
oReduceBMI

 Cat
egor
ies:
 
Diet
, 
Wei
ghtLoss

 Tags:
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anceddi
etbal
ancedf
oodcal
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bohy
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esdi
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andi
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wei
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nut
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spr
otei
nwei
ghtl
ossWei
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loss
Rel
atedCont
ent

Pl
ant
-BasedDi
et
BY 
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DECEMBER28,
2020

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ackber
ryFr
uit-Benef
it
s,Fact
s,&Heal
thyReci
pes
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DECEMBER26,
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8Must
-I
ncl
udeFoodsi
nYourKi
d’sDi
ett
oBui
ldI
mmuni
ty
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DECEMBER21,
2020

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