If you are overweight and want to get in shape, then the first thing to do is to check what you are eating and how it is affecting your body weight. At KRS wellness club, we provide our clients with an Indian diet chart for weight loss, so that it is easier for our clients to follow. The trouble is that most of us Indians, cannot do without rotis and rice, which are high in carbohydrates, and should be avoided if you wish to lose weight. However, you can modify your diet while eating rotis and rice, also because you can balance them with proteins and healthy fats.

Let us see what an Indian diet chart looks like, but before that we need to understand that a large part of the Indian population is vegetarian and some also follow a vegan diet. This is the reason that we first of all take a look at what our client eats throughout the day. Indians have a special liking for fried stuff like the bhujias and namkeens that are laden with refined oil, which is not just a detriment in weight loss, but also affects other health issues like diabetes and hypertension.

An Indian diet chart for weight loss for Vegetarians

An Indian diet chart for weight loss for vegetarians should include all the nutrients needed by the body. In order to create a balanced and healthy diet plan for yourself, you should include the following nutrients which combined should provide you with 1200 calories per day. This calorie count is necessary for men and women both and should be derived from different sources.

Carbohydrates

Carbohydrates are the main source of energy/calories for the body and half your calorie intake should come from carbohydrates. However, it is important to eat the right kind of carbs, which should be complex carbohydrates that are high in fiber and full of nutrients.

Simple carbohydrates like the ones derived from bread, maida, biscuits, white rice, and refined sugar should be avoided. Instead try to eat whole wheat flour mixed with coarse flours like jowar, millet/bajra, barley flour, ragi, etc. On the other hand, you can also derive carbohydrates from fresh fruits like watermelon, papaya, musk-melon, and others.Fiber-rich carbohydrates are difficult to digest and hence they make you feel fuller for a longer time and they are one of the best options for weight reduction.

Proteins

Most vegetarians find it difficult to meet their daily protein requirement, especially in India. However, if you opt for more whole pulses, legumes like rajma, chick peas, black gram, soya nuggets and other such high-protein vegetarian options in your diet then you will easily be able to consume the amount of protein needed by the body. In fact, you should include one helping of protein in every meal throughout the day.

Fats

It may sound contrary to popular belief, but even fats are required by the body to function properly. This is because fats help produce hormones, absorb vitamins and provide energy. According to nutrition experts around 20% of your diet should be comprised of fats. However, it is necessary to consume healthy fats – polyunsaturated, monounsaturated and Omega 3 fatty acids. It is a good idea to include oils like rice bran oil, olive oil, ghee, coconut oil etc. in your diet and avoid all refined oils and vegetable ghee. It is also a good idea to consume a helping of butter on whole wheat bread toast for breakfast to add to the consumption of healthy fats in your diet. However, you must avoid trans fats contained in fried snacks and baked items.

Vitamins and minerals

The vitamins A, D, E, B12, and calcium and iron are the most important nutrients that we should consume regularly. Among these, the vitamin B12 is found only in meats and poultry, which is why vegetarians and vegans need to take supplements. You will learn other such important things about vegetarian Indian diet plan for weight loss from our KRS wellness experts.

Indian diet plan for weight loss for non-vegetarians

The Indian non-veg diet plan is comprised of red meat, poultry, seafood and eggs. Most of the world population is non-vegetarian, except in India. We have already discussed the Indian weight loss plan for vegetarians, let us also take a look at a non-veg diet plan for Indians.

In an Indian diet plan for non-vegetarians includes lean meats, like chicken breast without the skin and fish along with mutton, which is considered as a healthier red meat compared to other options. Even fish are well-liked especially in the coastal areas, and they are a great source of Omega 3 fatty acids.

Protein is necessary for healthy muscles and the Omega 3 fatty acid has the property of reducing body weight if consumed in the right quantities. Then again poultry is rich in iron and enables your hemoglobin levels to remain healthy. The high iron containing poultry meat is also good for the functioning of the brain. Poultry and fish are also easier to digest compared to red meats and hence are a lesser burden on the digestive system.

When it comes to fish, there are many varieties of river fish which also contain good amounts of healthy fatty acids. Of course, if you follow the calorie counting system then you will have to intake lesser calories and make the output of calories higher by indulging in rigorous exercise.

However, if your diet is a low carb high protein combination then eating lean meats along with poultry and fish, is the best way to reduce body weight, because protein take more calories for their digestion, compared to their output of calories in the body. Even if you are calorie counting then it is a good idea to include lean meats instead of fatty ones. As far as vitamins and minerals are concerned it is a good idea to keep even your non-veg diet high in fresh fruits and vegetables.

Indian diet plan for weight loss for vegans

An Indian diet plan for weight loss for vegans does not include any animal product, including milk and other dairy products, along with eggs, meat and even honey. This may sound quite stringent and it is so if you consider the options remaining for the vegan diet followers. Usually vegan diet followers, need to depend on plant based sources of proteins like soyabeans, chhole, rajma, lobhia, and other lentils and legumes.

 People following a vegan diet plan will be benefitted by a calorie counting method of weight loss dieting. However, it is still necessary to eat more of proteins and healthy fats. We have already discussed the healthiest sources of these nutrients and even a vegan diet can help you lose weight if you consult diet experts like the ones we have at KRS wellness club.