WEIGHT LOSS  

Indian Weight Loss Diet plan

 

Hello, Welcome to healthy advice. In this article I will share with you a free diet plan for weight loss. This Indian Weight Loss Diet plan is for both men and women. I will walk you through all meals of the day giving plenty of options to choose from. This diet plan is very practical and if you stick to it you will get great results. Alright so the first thing that I would suggest you upon waking up drink a lot of water. Like if you can drink 3-4 glasses of water that would be great. It will kick start your metabolism which is very essential for weight loss. If you are into drinking indian tea or coffee early in the morning, I will suggest you to rather skip it at this point of time. You can have it later in the day. 



Breakfast - Your breakfast should be low in complex carbohydrates and high in protein, Low in carbohydrates because if you will have high carbohydrate diet, it will ultimately get stored as fat. Now we also want our weight loss to be in the form of fat and not in the form of muscles. So we will keep protein intake high so some of the healthy breakfast options could be first is my favourite customised oatmeal along with 3 egg whites and 1 whole egg. If you are a vegetarian, the only replacement to egg whites that I can think of is, whey protein isolate. It will also make your oatmeal tastier. Second could be chickpeas spinach egg bhurji. Third could be moong dal dosa. Now, if you are a parantha lover like me, you can have one parantha without oil along with an egg white bhurji made of 5 egg whites and 1 whole egg. If you don't like bhurji, you can also make an omelette or you can have that same parantha along with low fat paneer bhurji. Now, how to make low fat paneer? You get skimmed (low fat) milk from outside and make paneer at home. Trust me, it would be tasty, it would be cheap and it would be low in fat. Now, we are talking about complex carbohydrate and I am not including brown bread. Because the so called wheat bread that we find in the market is adulterated with maida. So, I would suggest you to rather avoid it. If you want to have it, you can have it once a week. Another option can be whey protein isolate in milk along with a complex carbohydrate source something like Upma. So, these are quite a few healthy breakfast options. Now, one hour after breakfast and 40 minutes before lunch try to drink at least 1 liter of water. If you are outside, keep a water bottle handy. If at all you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts along with green tea or Indian tea. But avoid sugar. If you want to sweeten it, you can use natural sweeteners like stevia. Please remember that for weight loss, sugar is your number one enemy. 


Lunch - Start your lunch with salad. Now, a salad may comprise of carrots, cucumbers, beetroots, cabbage etc. Not only it will give you the essential vitamins, minerals, fibers but it will also make you a little full. This is a great way to eat less. Now after this salad you can have a small portion of complex carbohydrate along with protein. Then you can also have roti with a protein rich curry like low fat paneer or soy chunks. Now, you should not have 3 or 4 rotis. Have a maximum of 2 rotis. You can also have a little low fat curd along with it. Now roti with dal is not a great option when it comes to weight loss. No doubt lentils are high in protein but if they have 1 gram of protein, they will have 3 grams of carbohydrates. Now combining them with roti or brown rice will make them very high in carbohydrates which will hinder the weight loss process. If you want to have dal, have it with one roti or a little brown rice but make sure you add protein rich source like roasted paneer, grilled chicken or grilled fish. I dunk in 6 egg whites in the curry of dal. This makes it protein rich and balances out the macronutrients. Then we have already discussed about Chickpeas Spinach Egg Bhurji and Moong Dal Dosa. Those can also be incorporated for lunch. 


evening snacks - Now again, one hour after lunch and 40 minutes before evening snack, try to have 1 liter of water. Now comes the tricky part, the evening snack. Now this is one time when we succumb to outside food because we do not have healthy options with us. Well, I will give you some options. Let's start with simple options first. First could be a small apple with green tea. Second could be two handfuls of roasted chickpeas, one handful of unsalted roasted peanuts and green tea. Third option could be "Makhane" which are also called Lotus seeds along with Indian tea or Green tea. Fourth option could be boiled chana chaat. Now, I have already shown you how to make a sweet potato chaat, you can just skip sweet potato out of it, your chana chaat is ready. Fifth option could be banana peanut butter roti. Sixth option could be a small portion of upma or oats. Then there are some evergreen options like egg white bhurji and egg white omelette. So, these are some of the great evening snack options that will help you stay away from the outside food.  


Now, this Indian Weight Loss Diet plan will work even if you do not exercise. But exercising will make the weight loss process faster. If you want to stay fit and what makes it better that you need not join a gym for it. Now post workout you should have a small piece of fruit along with a lean protein source. If you are non-vegetarian, you can have six egg whites. If you are a vegetarian you should buy whey protein isolate. 


Dinner - Now all the lunch options that we have already spoken about are very much valid in dinner as well. All you can do is you can further reduce the quantity of complex carbohydrates. So, you should definitely start with salad. Have one roti or a little brown rice along with a protein rich source like low fat paneer or soy chunks. Or you can also include grilled chicken and grilled fish that we have already spoken about. Now before bed if you feel like having something, you can have half glass of warm milk half an hour before going to bed. If at all you also feel like munching on something you can have just a few almonds or makhane.

So friends, that concludes this diet plan. If you are working in night shifts you can still follow this Indian Weight Loss Diet plan. Everything remains that same, only the meal timings change according to your shift timings. 


weight loss channa salad

How to make healthy weight loss channa salad ?

I am using fresh garlic note that i am using the desi variety of garlic and not the imported one,  i'm using two cloves of organic desi garlic, about one-fourth inch of fresh ginger, half of a cucumber,  one medium sized carrot, two sprigs of curry leaves,  two to three sprigs of moringa leaves,  instead of moringa leaves you can use coriander leaves or even palak leaves,  one medium-sized tomato, one medium sized onion, and 2 green chilies which you can increase or decrease according to your taste. First grate the carrot and transfer it to a bowl and then chop the tomatoes and top it over the carrot. Chopper cucumber and transfer it to the bowl. Chop the onion really finely and add the chopped green chilies and the onion into the bowl. Add in the chopped curry leaves. Add in the moringa leaves, add in three fourth to one cup of cooked and boiled chana. Now let's make the salad dressing. Finely chop the ginger and garlic clove and transfer it to a small bowl. Squeeze in half a lemon, half teaspoon pink Himalayan salt, 1 tablespoon cold-pressed coconut oil and mix well then add in one fourth teaspoon black pepper powder, one fourth teaspoon dry mango powder or amchur. Now pour the dressing over the salad and mix it very well add in 1 tsp roasted sesame seeds and again mix it lightly and my super weight loss channa salad is ready to serve! this Indian Weight Loss Diet plan will give you a glowing skin and also will help your hair grow thicker and longer Do try this easy meal plan and share with others



The top 5 fruits for weight loss

 

Who doesn’t like eating fruits?

Fruits are tasty. They help us fulfil our sugary cravings and they are packed with essential vitamins and minerals. But should you be eating fruits during your weight loss journey? Well, surely you can eat any fruit during weight loss as long as you stay in calorie deficit. However, there are some fruits which will actually help you reduce weight. So, I am going to share with you 5 fruits which will help you cut the fat from your body and of course, they are available in Indian markets. I have ranked these fruits considering various factors like glycemic load, the amount of calories and fibre content. 

   

The top 5 fruits for weight loss

1 - Pear- Pear, which is known as Naashpati in Hindi is low in calories and is packed with nutrients. It is rich in fibre called Pectin which is known to suppress hunger. Pears also help stabilise the cholesterol levels in your body. They have a low glycemic load. This lower glycemic load results in the slower absorption of carbohydrates in the blood stream. Hence, there won’t be any rapid spike or fall in the blood sugar levels. And if your blood sugar levels are in check, you will automatically crave for other foods. Pears are also full of antioxidants which help release the toxins from the body, further helping in weight loss. 100 grams of pear has only 57 calories. Pears are available in this season. So, if you are looking for fat loss, go and grab some. 

2 - Apple- Apple is available in India all around the year. We all know the numerous health benefits of an apple. And it finds a special mention when it comes to weight loss. 100 grams of apple has only 52 calories. It is rich in dietary fibre which keeps up full for a longer period of time. More importantly, apples are packed with polyphenols. Polyphenols are known to boost your metabolism. When it comes to cutting fat from your body,high metabolism is your number 1 weapon. The higher the metabolism you will have, the faster you will burn calories. So, an apple a day, keeps the fat away. 

3 - Orange- Oranges are super rich in vitamin C which is very helpful for weight loss. Orange becomes a great choice of fruit in a weight loss diet as it is low in calories, low in glycemic load and high in fibre. 100 grams of orange has only 47 calories. Orange is also known to keep your digestive strong. This keeps your body free from toxins because of smooth bowel movements. Oranges are also rich in antioxidants which keep your immune system strong.

4 - Muskmelon - Muskmelon, also known as Cantaloupe, is known as Kharbooja in Hindi. Muskmelons are one of the best fruits when it comes to fat loss. 100 grams of muskmelon has only 34 calories. Muskmelons are one of the best fruits that you can have for fat loss. This is because they are rich in beta-carotene. Beta-carotene is a natural fat burner. Muskmelons are also high in water content which gives your body a sense of fullness. Now, before I reveal the top fruit for weight loss, here are a few honourable mentions.

5 - Watermelon - fruit for weight loss which is available in Indian markets is Watermelon. Watermelon, as the name suggest has 91% water and 6% sugar. Consuming watermelon will ensure that your body is hydrated. And when you have plenty of water in your system, it automatically flushes toxins out of it. Proper hydration also ensures that you do not go for binge eating. Because watermelon is so rich in water, as compared to other fruits your body will feel satiated for a long period of time. Not only this, watermelon is also rich in beta-carotene, the natural fat burner. So, if you want to lose weight, watermelon is your go to fruit. So, these were some fruits that you should prefer when your goal is to lose weight. You can have fruits at any time of the day. The best time to have fruits is post workout as your body readily absorbs all the fruit sugars. Just avoid having fruits at night. More importantly, always prefer fruits which are in the season. 


We’ll like to give another interesting healthy advice for you to enjoy next but before then, I will be very happy if you can like this Indian Weight Loss Diet plan and share it with your friends on social media. I hope You enjoy this blog, don’t you? So stay safe and healthy.






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