The Best Indian Diet Plan for Weight Loss

The Best Indian Diet Plan for Weight Loss

 

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavors.

Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lac-to-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat.

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes .

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

Why Eat a Plant-Based Indian Diet?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon canal Source.

Additionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits Source).

Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits.

The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lac-to-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lac-to-vegetarians do, however, eat dairy products.

A healthy lac-to-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.

Woman meditating in park

Spices such as turmeric, greenback, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties  Source.

A compound in turmeric called cur-cumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease

A Weight Loss Friendly Shopping List

Having ingredients on hand to prepare nutritious meals and snacks at home is vital for weight loss.

So stock your refrigerator and pantry with healthy foods. It will motivate you to test out your cooking skills and try new recipes.

Research shows that people who cook more meals at home are more likely to have better overall diet quality, a healthier weight and less body fat than those who eat meals at home infrequently Source).

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.

Not only are items like candy, fried foods and soda not good for weight loss — they aren’t good for overall health.

Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.

For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease .

The Best Indian Diet Plan for Weight Loss

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