With health consciousness reaching new heights every day, people want to adopt new and innovative methods to lose weight quickly. One thing we have to remember is we did not gain weight overnight, so a quick fix solution to losing it quickly is also not possible. Apart from regular exercise, we have to pay attention to the quality and quantity of food that we intake. After all, we are what we eat. A careful planning of diet coupled with regular workouts is a sure way to lose weight and keep it at bay.
There is a misconception that Indian food is not conducive to losing weight. With the use of too much oil, spices, and other condiments we tend to gain weight very quickly. But, that is a misnomer. An Indian plate can be filled with delicious Indian dishes cooked in a healthy way that helps in maintaining our weight.
Before embarking on a diet plan, one thing we must remember is sticking to a single food does not meet our nutrient needs. Our aim is to have a balanced diet, focused on losing weight. Here are some tips to help you lose those extra kilos.
Your Eating Habits
Make a few minor changes in your eating habits.
1. Eat more seasonal fruits. Eat healthily, switch to fruits instead of packaged fruit juices. Most of the packaged fruits juices contain added sugar, preservatives, and other ingredients which are not healthy. If you prefer juices, prepare them fresh at home.
- Stir-fry. Instead of deep-fried food, switch to stir-fry. There are healthier alternatives to deep-fried food. Go for an air-fryer. This one helps you to fry your favourite snacks without compromising on taste. It is an excellent way to lose fat.
- Never skip your breakfast. Your body needs the energy to start the day. Remember, it has been deprived of food for at least 8 hours. If you skip breakfast, you will tend to binge on food later.
Diet Plan
An ideal Indian diet plan should be as follows:
Early morning: A glass of lukewarm water with lemon. A cup of tea (without sugar) and 2 sugar-free biscuits. (calorie count:91kcal)
For breakfast: Have high-fibre contained oats for breakfast with a bowl of fruits (like papaya or watermelon). Alternatively, you can go for a glass of skimmed milk, 2 slices of brown bread and the white of an egg. Ideally, your breakfast should be protein-rich. (calorie count:400 kcal and 30g of protein)
It is necessary to include small meals in intervals to control your hunger pangs. This is to prevent you from eating more later as the day progresses.
Mid-morning: You can go for a handful of nuts (almond or walnuts) or few pieces of fruits. (Calorie count: 40 kcal)
Take care that whatever you eat during lunch should be prepared with very less oil and no added salt or sugar.
For lunch: 1 roti, dal, a small bowl of boiled vegetables, a piece of stir-fried chicken or fish with little spices (calorie count: 300 kcal and 20g of protein)
(If you are a vegetarian include few pieces of stir-fried paneer cubes)
Evening snack: a cup of tea (without sugar), 2 multigrain biscuits or 2 wheat rusk. (Calorie count:155Kcal and 8g of protein)
For Dinner: 2 rotis, a bowl of dal, a small bowl of boiled vegetables and a small glass of warm milk. (Calorie count: 280Kcal and 11g of protein)
To break the monotony, make some clever changes in your diet plan every now and then. Poha or rawa upma can be an excellent substitute for oats during breakfast. However, make sure they are cooked with very less oil.
You may also substitute a small bowl of sprouts instead of almonds for mid-morning food.
Avoid all kinds of junk food, processed food as these contain a high amount of sodium and refined flour. These foods carry a lot of empty calories and have no nutrient value. Substitute these with wholesome foods cooked at home.
Water- The Essential Drink
Drink plenty of water. It helps in digestion, flushes out toxins from your body, and acts as a universal solvent. Whenever you feel hunger pangs, reach out for that water bottle. Most of the times, we are feeling thirsty which we take as a signal for hunger. As per the doctors, our body needs at least 8-10 glasses of water every day.
A careful planning and adhering to the diet plan can work wonders for you. Hit the nearby gym. The more you work out, the better you will feel and that can be a wonderful boost to your morale. Your aim should be not only to lose weight but also to maintain the ideal weight. Make healthy eating a daily habit and soon you will be trying on that old favorite pair of jeans you had tucked away in your wardrobe.
