How To Lose Weight On An Indian Diet
I am sure you must have also heard this from many so-called fitness experts ‘weight kum karna hai to roti chhor do’. This is one common myth that has been prevalent in the industry from a long time. Even gym trainers tend to believe that you can’t achieve weight loss on an Indian diet and you need to leave all the standard Indian foods like chapatti, potatoes and gravies.
The Standard Indian diet
Though India is a big country and our staple food varies from one region to another, I’ll still take almost all the staple food here. The traditional Indian diet generally consists of vegetarian and lacto-vegetarian food items. Another specialty of Indian diet is that we use lot of spices in our food for flavoring and not just salt and pepper like the West. Generally, we Indians are vegetarians and have wheat chapatis, white rice, pulses, potato gravy, paneer gravy, parathas, vegetable gravy, salad, dairy products, etc in our daily diet.
What To Eat And What To Avoid
Though none of the food items in itself is healthy or unhealthy, you should still avoid a few food items if you are trying to lose weight. This is because a calorie is not just a calorie and your body metabolizes various macronutrients in different ways that has an impact on your body composition. As a guideline, you should eat more calorie-dense low GI food and avoid High GI foods which are less dense. You could choose a combination of following food items:-
All Vegetables – (cauliflower, mushrooms, cabbage, tomatoes, spinach, eggplant, mustard greens, okra, onions, etc )
Whole Grains – Brown rice, basmati rice, quinoa, barley, corn, whole grain bread, amaranth
Legumes – Black eyed peas, Chick Peas, Kidney beans, pulses
Dairy – Yogurt, Greek Yogurt, Low fat Milk, Ghee
Protein Souces – Tofu, Legumes, Paneer, Nuts and Seeds
Healthy Fats – Coconut Oil, Avocado, Olive Oil, Peanut Oil, Ghee
List Of Foods To Avoid
Refined Grains – White bread, white pasta, biscuits
Refined Oils – Sunflower Oil, Soyabean Oil, Canola Oil
High Sugar Foods – Ice creams, puddings, pastries, cakes, high sweet yogurt, candies
Sugary Drinks – Canned fruit juice, too much of sweet tea, sweet sports drinks, colas and sodas
Sweeteners – Sugar, jaggery, honey, sugar-based sauces
High Fat Processed Foods – Deep fried French fries, aloo chips, bhujia, other deep fried foods
Having the above food items once in a while is okay but you should try to avoid them as much as possible if you are fat and are targeting fat loss.
How To Make A Diet Perfect For Weight Loss
No matter what diet you follow, the base for weight loss will always remain the same—calorie deficit. You need to calculate your estimated daily expenditure of diet and then create a deficit of around 500 calories. This number of calories that you get after subtracting 500 calorie deficit is the required number of calories that you need to consume to lose weight. Deficit could be as low as 200 and can go up to 1000 calories. Now prepare a diet program by taking the items that have been mentioned above and recommended. You can use any combination of the above recommended Indian food items and make your meal plan accordingly. Trust me, till the time you sit and make all these basic calculation, you will not get an effective weight loss diet plan.
Anuj Tyagi is a Certified Personal Trainer, Certified Sports Nutritionist and Therapeutic Exercise Specialist From American Council on Exercise (ACE) . He is the Founder of the website where he provides online Training. Though a Chartered Accountant by education, he has been closely associated with Fitness Industry since 2006. His motto is to transform people Naturally and he believes that the secret formula for Fitness is Consistency and commitment towards your Training and Nutrition. You can connect with him through Facebook and Youtube.
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