The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats. Drastic diet plans will make you only look lethargic and undernourished. The weight loss Indian diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories. Some of the weight loss Indian foods that can be included in a diet plan are given below
1. Brown Rice
Most of the Indians use white rice as their staple diet and it is rich in carbohydrate. Brown rice has more nutritional value and has a lower glycemic index than the white rice. Brown rice has more fiber and makes you feel fuller even when you eat less quantity.
2. Beans And Lentils
Beans and lentils are rich in proteins and are great weight loss foods. Soybeans, black beans, etc. provide the feeling of satiety and reduce hunger pangs while dieting. The soluble fibers in these food items help to reduce the triglycerides and cholesterol level in the body. These can be cooked used as snacks in between meals to maintain an ideal weight.
3. Leafy Vegetables And Spinaches
There are different varieties of green leafy vegetables that are used by people in the different parts of India. Greens like palak, Basella or Poi Sag, fenugreek leaves, drumstick plant leaves, colocacia leaves, mustard leaves, etc. are easily available and contain fiber and folate. They are rich in water content and have very low calories when consumed. These greens will improve the digestion and metabolic rate. Broccoli, cabbage and lettuce are also considered as best weight loss foods.
There are different varieties of cucumbers available in India which is excellent for weight reduction diet. They are rich in water content and have very low calorie in them. They help to fill your stomach without adding extra calories in the diet.
Garlic should be included in any weight loss diet as they reduce the appetite. It also reduces the cholesterol in the body and helps to maintain blood sugar level. They are very effective in preventing cardiovascular diseases and cancer.
6. Whole Grains
Whole grains are rich in fiber and have low fat. Whole grains contain protein, minerals, vitamins, antioxidants and phytochemicals which are needed for maintaining good health.
7. Nuts And Seeds
Nuts like peanuts and almonds and seeds like pumpkin seeds and flax seeds help to reduce bad cholesterol and improve the level of good cholesterol. They are rich in omega three fatty acids.
If you are a non-vegetarian, you can include fish in your diet 2-3 days a week. They are excellent sources of protein and omega 3 fatty acids. To achieve weight reduction, avoid the use of fried fish. Sardines, anchovies, tuna, mackerel etc are the best choices.
9. Low- Calorie Fruits And Vegetables
Apart from the above items you can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc.
10. Healthy spices
Spices also contribute to weight reduction to a certain extent. You can include cinnamon, cloves, cumin seeds, ginger, mustard seeds, turmeric and black pepper in various food preparations for weight loss.