Diet Plan for Weight Loss: Women
In India, it often feels like an insurmountable challenge to lose weight, given our food culture and dietary habits. For instance, a typical Indian meal is high in carbohydrates and sugar. Mainly because we eat a lot of potatoes, rice, and sweets. We also love our snacks, and cannot imagine a day without our fix of Namkeen’s and bujias. To top it all, we have never embraced physical exercise as essential.
Alas! It is no wonder that our country is battling a growing overweight and obesity problem, along with a surge in obesity-related chronic diseases like heart disease and diabetes. In fact, the problem is more acute among women as compared to men. According to data, in urban India, more than 23% of women are either overweight or obese. Whereas, the prevalence among men is much lower and stands at 20%.
Hence, weight loss diet has become a big concern for most overweight and obese women and is often the priority in their fitness plan.
If you think that you need to track calories in order to lose weight, then you can go through Do You really Need to Count Calories?
Balanced Diet Chart
Weight loss is not easy and it requires discipline, efforts, and patience. Most people have a misconception that a weight loss diet requires drastic diets such as intermittent fasting, a 10-week diet, keto diet, or health supplements such as medicines or pills.
However, this is wrong! One requires a balanced diet with the right proportions of all food groups. No single food provides all the calories and nutrients the body needs to stay healthy. Hence, while creating a diet plan, it is important to ensure that it is balanced, and it comprises of the following macronutrients:
Carbs are the body’s main source of energy and should make up half of your daily calorie requirement. However, it is important to choose the right type of carbs. Simple carbs, such as bread, biscuit, white rice, and wheat flour, contain too much sugar. Hence are not really good for you.
Instead, opt for complex carbs that are high in fibre and packed with nutrients as compared to simple carbs. Fibre-rich complex carbs are slow to digest, leave you feeling full for longer, and are therefore the best option for weight control. Brown rice, millets such as ragi and oats are all good complex carb choices.
Most Indians fail to meet their daily protein requirement. This is troublesome, as proteins are essential to help the body build and repair tissue, muscles, cartilage, and skin, as well as pump blood. A high protein diet can also help you lose weight, as it helps build muscle – which burns more calories than fat.
About 30% of your diet should consist of protein in the form of whole dals, paneer, chana, milk, leafy greens, eggs, white meat, or sprouts. At least having one serving of protein with every meal is essential.
Although the food group that has acquired a bad reputation, fats are essential for the body as they synthesize hormones, store vitamins, and provide energy. For instance, experts suggest one-fifth or 20% of your diet should comprise of healthy fats – polyunsaturated, monounsaturated, and Omega-3 fatty acids.
Using a combination of oils for different meals – including olive oil, rice bran oil, mustard oil, soya bean, sesame, sunflower, and groundnut oil – along with appropriate quantities of butter and ghee is the most optimal way to consume fats. However, avoid trans fats that are found in fried snacks, completely.
Vitamins and minerals
Vitamin A, E, B12, D, calcium, and iron are essential for the body. This is because, they support metabolism, nerve and muscle function, bone maintenance, and cell production. Primarily derived from plants, meat, and fish, minerals can be found in nuts, oilseeds, fruits, and green leafy vegetables.
Experts recommend consuming 100 grams of greens and 100 grams of fruits every day.
7-Day Sample Indian Diet Plan for Weight Loss for Female
The best Indian diet for weight loss is a combination of the five major food groups. These form – fruits and vegetables, cereals and pulses, meat and dairy products, and fats and oils. Knowing how to divvy up the food groups, and allocating portion sizes and the ideal time to eat is also important.
Below is an easy-to-follow sample Indian Weight Loss Diet Plan for women that can be followed for a week (7 days):
Breakfast: Sambar with two brown rice idlis/ paneer sandwich with mint chutney.
Lunch: Whole-grain roti with mixed-vegetable curry with one dal.
Dinner: Tofu/ chicken curry with mixed vegetables and a fresh spinach salad/chicken gravy with two multigrain rotis.
Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk/ bread and egg with fruits.
Lunch: Chickpea curry with brown rice/ brown rice with dal.
Dinner: Khichdi with sprout salad/ veg paratha with raita.
Breakfast: Apple cinnamon porridge/ vegetable uttapam with sambhar.
Lunch: Whole-grain roti with tofu/ non-veg and mixed vegetables.
Dinner: Palak paneer with brown rice and vegetables/ two multigrain rotis with chicken and curd.
Breakfast: Yogurt with sliced fruits and sunflower seeds/ vegetable poha.
Lunch: Whole-grain roti with vegetable sabzi/ dal with veg or non-veg sabzi and brown rice.
Dinner: Chana masala with basmati rice and green salad and vegetables with multigrain rotis.
Breakfast: Vegetable dalia and a glass of milk/ three or four dal paddu with sambar.
Lunch: Vegetable sambar with brown rice/ two multigrain roti with veg or non-veg curry.
Dinner: Tofu curry with potatoes and mixed vegetables/ chicken curry with two multigrain rotis.
Breakfast: Multigrain parathas with avocado and sliced papaya/ dal paratha with mixed vegetables.
Lunch: Large salad with rajma curry and quinoa/ one bowl mixed vegetable kadai.
Dinner: Lentil pancakes with tofu tikka masala/ green salad with mixed vegetables and multigrain roti.
Breakfast: Buckwheat porridge with sliced mango/ fruit salad with a glass of milk.
Lunch: Vegetable soup with whole-grain roti/ one bowl millet and dal khichdi with multi-grain roti.
Dinner: Masala-baked tofu with vegetable curry/ non-veg curry (chicken, seafood) with multi-grain roti.
NOTE: Modifications can always be made to this sample 7-Day Indian Diet Plan as per an individual’s taste.
The Bottom Line
A healthy balanced diet chart that you can sustain, without constantly fearing food and obsessing over calorie count, is the only thing that can bring about permanent weight loss. However, since each body type and its nutritional requirements are different, it is always better to go for a customized diet plan.
Are you looking for the best Indian fat loss diet plan especially to lose weight? Well, then you are in the perfect place! At ‘Its Healthy Moms’, we provide customized online consultation for weight loss and lifestyle modifications, taking in lieu your specific medical concerns and lifestyle necessities.
WhatsApp us at +91-93847-76238 or you can go through Weight/ Fat Loss Diet Plan to know more about our Customized Plans.
At Its Healthy Moms, we have helped many busy men and women to get back their health and fitness just by changing their eating pattern and guiding them to make appropriate lifestyle changes.
You can be one of them too.
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