There is no best single meal that can that can provide you with all the nutrients. Which make you lose weight. However avoiding Processed Foods and eating a Balanced Diet which consists of all Macronutrients. Like Protein, Carbohydrates, and Fats along with Micronutrients such as Vitamins, Minerals, is recommended. Food items which consist of Simple Carbohydrates, often high in Sugar and which lacks Fiber. They can contribute to Weight Gain due to their rapid digestion and blood sugar spikes, leading to potential overeating. Thus you need to follow a diet chart for weight loss so that you stick to the diet plan. So don’t eat unnecessary food items which leads to calorie surplus in your body. Best Indian Diet Plan For Weight Loss.
Protein is one of the best Macronutrient which helps in rapid Weight Loss for men and women both. Protein is keeps you full for a longer period of time and helps you burn more calories. While the body digest it it completely, it also burns more calories than Fat. Its scientifically proven that if you consume 25% to 30% of your calories from protein sources. It will significantly help you lose weight much faster than following any other diet plans .
Most of the Indians fail to meet their daily protein requirements which is the biggest problem. Indian diet plans lacks protein sources as its mostly loaded with simple carbohydrates. As proteins are essential to help the body build and repair tissue, muscles, cartilage. It also helps for skin and better blood flow. So include protein in your Indian Diet Chart for Weight Loss. High protein diet includes fish, chicken, lentils, eggs, tofu, low fat paneer, chickpeas, sprouts, milk, lean meat, Greek yogurts etc. Having one helping of protein with every meal is essential.
Carbohydrates are the body’s main source of energy. But most importantly choosing the right types of carbs sources is a smart way to lose weight. Men likely develop more visceral fat as compared to women, so men need to be more cautious while eating meals. For e.g. simple carbs, such as bread, biscuit, white rice, and wheat flour. They contain too much sugar and are bad for you. Instead, opt for complex carbs that are high in fiber and packed with nutrients. Like quinoa, multigrain rotis, oats, sweet potatoes, berries, brown rice. You can also replace carbohydrates with fats which will help you in weight loss referred to as the Ketogenic Diet.
This Ketogenic Diet promotes the process of Ketosis. In which the body uses fat as the primary source of energy rather than carbs. But you need to be aware of the fact that fat has 9 calories per gram. Which is the highest among all the three macronutrients. So its important to check the calorie intake when you follow the Indian Diet Chart for Weight Loss. High-fat, low carb foods include – seafood, avocados, low-carb dairy products, eggs, oils (coconut, olive), nuts and seeds.
The DASH DIET which stands for Dietary Approaches to Stop Hypertension. It is a healthy eating Diet plan aims to help lower the Blood Pressure levels. Dash diet mainly focuses on avoiding processed foods which are high in saturated fats and added sugars. This means limiting the the consumption of fast food meals or sugary drinks like soda and aerated drinks. Research says that by following Dash diet you can actually help to prevent many disease. Like reduce the risk of cardiovascular disease, diabetes, kidney disease, and gout. The dash diet includes to truly focus on fruits, vegetables, and whole grains. Dash diet limits foods which are high in sodium, fatty meats, and full – fat dairy products. The DASH diet has been proven effective in helping manage hypertension without the use of medications.
Weight loss this words seems like an impossible task to do, but in actual life its the opposite. All you need to do is start eating the right food. This can feel like an insurmountable challenge, given our food culture of Indian diet plan and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar. We eat a lot of potatoes, rice, and sweets. In India people love to eat snacks on regular intervals which causes calorie surplus and start to gain weight. One in every four people in India are obese. Which increases risk of diabetes, liver diseases, arteries blockage due to high cholesterol, and even cancer.
Weight loss and gain depends upon many factors such as your calorie intake, stress levels. Hormone levels, sleep cycle, eating habits, calorie surplus. So the basic science says you lose weight when you consume fewer calories. Than you spend and gain weight when you consume more calories than you lose. To drop those extra kilos, all you need to do is eat within your calorie budget. So that you burn the required number of calories. To lose weight sustainably you need to have the Indian diet plan for weight loss. You are following is a complete balanced meal plan which covers all the right amount of macronutrients and micronutrients.
If you want to lose your body weight then you need to burn more calories. Than you eat in a day, Which will make you in a calorie deficit condition. So you need to maintain this till the time you reach your weight loss goal. The type of calories also makes a difference. The best way to lose weight is to have a well-balanced diet as per your requirements.
The weight loss diet chart encourages us to focus more on high protein diet, fruits, vegetables, with lower calories. A diet plan should include all macro and major micronutrients in order to fulfil the body’s requirements. However be sure that you should avoid processed foods, sugary drinks, and fast food. While you are on a weight loss program. Moreover also avoid refined carbohydrates and try to add more fiber in your meals as possible. Following this healthy diet chart for weight loss can help you to shred unwanted weight from your body. Remember, all bodies are different and have varying needs. Thus what may suit one or work for someone may not be the same for the other. Although the Indian diet chart for weight loss for females and males is nearly the same. Males need to have more protein than females for a balanced diet.
Disclaimer: The purpose of this article is just to disperse knowledge and spread awareness. It does not intend to replace medical advice by professionals. For further information please contact our certified nutritionists here
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