There isn’t any best single meal suitable for weight loss. However, avoiding processed foods and eating whole wheat food is always better for a good start. Food items such as carbohydrates, potatoes, rice, and sweets are responsible for weight gain. So you need to follow a diet chart for weight loss to eat only those foods that won’t add extra calories in your body.
Indian Diet Plan for Weight Loss for Men
Plant-Based Diet
For weight loss, men must follow a whole food, plant-based diet. WFPB is quite different from vegan foods that exclude all animal product types. This Indian food to reduce weight includes animal products such as eggs, chicken, fish, cheese, and yogurt. This kind of diet is rich in high fibre; the consumption of this diet plan will keep you away from heart disease.
Low-Carb Diet
Men are more susceptible to visceral fat as compared to female. Thus, the low-carb diet can also be useful for weight loss. Any kind of diet that combats such fat is appropriate for men. Thus, the low-carb diet plan for weight loss that comprises vegetables, meat, eggs, fruits, and nuts is recommended to be availed by men.
High Protein Diet
Protein is a complete macronutrient; adding it to your Indian diet chart for weight loss will help you keep away from hunger for a longer period. A high protein diet includes fishes, chicken, lentils, eggs, and tofu. With so many options available with plants and animals one can easily customise your protein diet according to their preference.
Indian Diet Plan for Weight Loss for Women
Mediterranean Diet
This diet is the most efficient way of losing weight for women who do not want to follow any inhibiting diet. Mediterranean diet includes fruits, vegetables, nuts, whole grains, and olive oil and is considered among one of the healthy diets. This Indian diet chart to lose weight prohibits processed foods, sweet beverages, refined grains, and red meat.
Low-Carb Diet
If you love to follow a structured diet with straightforward guidelines, then you can choose a low-carb diet. In case of any underlying medical condition or in case of pregnancy, you must avoid this diet. A low-carb diet will improve your hormone level and help you with menstrual regularity. Such a diet plan works better for short-term weight loss than low-fat diets.
Normally, a low-carb diet is rich in protein and non-starchy vegetables. Therefore, you need to add eggs, fish, non-starchy vegetables like broccoli and cauliflower, fruits such as orange, strawberry, raspberry, and nuts such as walnut, almond, chia seeds, etc.
DASH-Dietary Approaches to Stop Hypertension
DASH stands as another effective weight loss diet. The inclusion of vegetables, whole grains, fruits, and foods containing salt and sugar are all part of the DASH diet that help lower blood pressure in women. So, to shed obesity or extra tummy fat, go with the DASH diet plan to see great results.
The above Indian diet plan for weight loss is followable by all. However, it’s good to take advice from the doctor before following any diet plan.
- Food and weight diary
It is an important factor to achieve successful weight loss. Every day, every item of food that a person consumes can be recorded on a paper diary, mobile application, or on some kind of website. They can also record their progress by weighing themselves once every week.
People who can monitor their success in small steps and can feel the physical changes are more likely to adhere to a weight loss regimen.
People can also monitor their BMI through a BMI c
Measure portions, eat less
Consuming excessive amounts of any food, including low-calorie vegetables, can lead to weight gain.
Every individual should avoid assuming a serving size; even more so, eating food from the packet. Measuring cups and serving size guides come in very handy to measure a single serving size. Guessing leads to overestimating, to start off with, and chances are a person will end up consuming more portion size than they need.
The following size comparisons may be helpful in monitoring food intake while dining out:
quarter of a cup is a golf ball
one-half of a cup is a tennis ball
1 cup is a baseball
1 ounce (oz) of nuts is a loose handful
1 teaspoon is 1 playing die
1 tablespoon is a thumb tip
3 oz of meat is a deck of cards
1 slice is a DVD
- Stimulus and cue control
Many social and environmental stimuli can trigger unnecessary eating. Some people tend to overeat more while watching television. Others will not pass a bowl of candy to someone without taking a piece.
By paying attention to what triggers the desire to snack on void calories, one can think about ways to adjust their daily routine in an effort to minimize those triggers.
Social Support
Mindfully embracing support from loved ones is a successful and well-rounded weight loss journey.
This may involve options such as asking friends or family to join in, or posting progress on social media.
Other options for supportive networks may also include:
A positive social network
Group or individual counseling
Exercise clubs or partners
Employee-assistance programs through an employer
Eat mindfully
Many people benefit from eating mindfully, in which the individual is fully conscious of why, how, when, where and what they eat.
Making healthier food choices are a direct result of becoming more attuned to the body.
People who eat more mindfully also tend to eat more slowly and savor their food, paying attention to taste. Lengthening a meal for 20 minutes allows the body to realize the signals of satiety.
It is useful to listen to the feeling of satiation, rather than a full stomach, and remember that much of “all natural” or low-fat foods are not always healthy options.
