How to Eat a Balanced Indian Diet for Weight Loss

 

When you’re making a diet plan for yourself, you should make sure that you’re eating balanced meals. This will ensure that you receive all the required nutrients and do not starve your body in order to lose weight. Make sure your diet plan contains the following nutrients:

1. Carbohydrates

Carbs are the body’s primary source of energy. It makes up half of our daily calorie requirement. But you need to eat the right type of carbs. Simple carbs, like bread, biscuit, white rice and wheat flour, have too much sugar in them which is bad for you. Instead, choose complex carbs with high fiber content and beneficial nutrients as compared to simple carbs. Fiber-rich complex carbs take time to digest which leaves you feeling full for longer. It is the best option to control your weight. Brown rice, millets such as ragi, mordhan and oats are all good complex carb choices.

2. Proteins

Most Indians do not eat their daily protein requirement. This can be problematic because proteins are needed by the body for building and repairing tissue, muscles, cartilage and skin, as well as for pumping blood. A high protein diet is also useful for weight loss, as it helps build muscle – which burns more calories than fat.

About 30% of your diet should contain protein rich foods like whole dals, paneer, chana, milk, leafy greens, eggs, white meat or sprouts.

3. Fats

Fat has a bad reputation in the field of weight loss but they are actually essential for the body as they synthesize hormones, store vitamins and provide energy. According to experts, 20% of your diet should consist of healthy fats – polyunsaturated, monounsaturated and Omega-3 fatty acids. You can do this by using oils such as olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower and groundnut oil as well as restricted quantities of butter and ghee. Do not eat trans fats like fried snacks.

4. Vitamins and minerals

Vitamin A, E, B12, D, calcium and iron are very important for the body because they support metabolism, nerve and muscle function, bone maintenance, and cell production. Vitamins and minerals can be found in plenty in nuts, oilseeds, fruits and green leafy vegetables. According to experts, you should consume 100 grams of greens and 100 grams of fruits everyday.

5. Meal Swaps

Eating healthy is actually very easy. All you need to do is throw out the unhealthy foods in your diet and replace them with healthier alternatives. For example, fulfil your cravings for a snack to munch on with some masaledaar makhana instead of relying on potato chips.

6. Opt for 5-6 meals a day

Instead of having three large meals, have three small meals and a few snack breaks throughout the day in controlled portions to keep your hunger satisfied without eating too many calories. Eating your meals in regular intervals prevents acidity and bloating, and also stops you from feeling hungry. Stay away from junk food and make healthier snack choices.

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