Indian Diet plan for Weight loss for both men and women

If you are looking for weight loss and searching for a good diet plan, then surely you are at right place beacuse in today's blog you get to know about the best indian diet plan for weight loss for both men and women. as we all know that indian food is full of carbohydrates, fats and other oily food. so it is difficult to lose weight in this oily diet. In today's blog i will walk you through all meals of the day giving plenty of options to choose from. Trust me, this diet plan is very practical and if you stick to it you will get great results.

• WAKING UP

Alright so the first thing that i would suggest you upon waking up is either you have fat cutter drink made with natural ingredient, 

2). WATER

If you can drink 3-4 glasses of water,that could be great. it will kick start your metabolism which is very essential for weight loss. and if you are into drinking indian tea or coffee early in morning. so then you have to skip it at this point of time and if you want then you can have it later in the day.

• BREAKFAST

Your breakfast should be low in complex carbohydrates and high in protein, why low in carbohydrates?

low in carbohydrates because if you will have high carbohydrate diet, it will ultimately get stored as fat. Now we also want our weight loss to be in the form of fat and not in the form of muscles, so we will keep protein intake high. so some of the healthy breakfast options could be.

1). OATMEAL & EGGS

Oatmeal along with 3 egg whites and 1 whole egg. If you are a vegeterian, the only replacement to egg whites that we can think of is, whey protein isolate and it will also make your oatmeal tastier.

2).CHICKPEAS SPINACH EGG BHURJI

                                                         sources:healthstyleco.com

This is one of the best choice one can have spinach is the good source of protein and if you take it with bhurji made up of egg it can do wonders.

3).MOONG DAL DOSA

                                                       sources:skinny recipies

Moong dal dosa is one of the best option for vegeterians, because moong dal is high source of protein can at same time it is light food which is easy to be digested.

4).PLAIN PARANTHA WITH EGG WHITE BHURJI

                                                                                                      sources:pinterest         

If you are a parantha lover , you can have one parantha without oil along with an egg white bhurji made up of 5 egg whites an 1 whole egg. if you don't like bhurji you can also have omelette.

5).PLAIN PARANTHA WITH PANEER BHURJI

                                                                sources:cook with manali

Again if you are vegeterian you can that same parantha along with low fat panner bhurji.Now how to make low fat paneer bhurji?? All you have to do that you have to bring low fat milk from outside and make paneer at home. and trust me, it would be tasty, it would be cheap and low in fat.

These are quiet a healthy option which you can follow during breakfast.

NOTE: You have to drink at least 1 liter of water one hour after breakfast and 40 minutes before lunch.

SNACK BEFORE LUNCH

If you feel hungry in between breakfast and lunch you can have one handful of unsalted roasted peanuts

along with green tea or tea. and you should avoid sugar, instead of using sugar you can use natural sweeteners like stevia.

• LUNCH  

Lunch is the most important meal. so you should eat clean and healthy food, start your lunch with salad.

A salad may comprise of carrots, cucumbers, beetroots, cabbage etc. Not only it will give you the essential vitamins, minerals, fibers but it will also make you a little full. This is a great way to eat less.

Now after this salad you can have a small portion of complex carbohydrates along with protein.

1).BROWN RICE WITH PROTEIN SOURCE

The combination of brown rice along with a protein rich source depending upon you are a vegan, vegeterian. eggetarian, or non vegeterian. Brown rice is one the most good and healthy meal you can involve in your meal.

2).WHOLE WHEAT ROTI WITH PROTEIN RICH CURRY

                                                                                                        sources:recipeland

You can also have roti with a protein rich curry like low fat paneer soy chunks, chicken breast, egg whites. Now you should not have 3 or 4 rotis. have a maximum of 2 rotis, you can also have a little low fat curd along with it. Now eating dal with roti is not a great option when it comes to weight loss, No doubts lentils are high in protein, but if they have 1 gram of protein, they will have 3 grams of carbohydrates. Now combining them with roti or brown rice will make them very high in carbohydrates which will hinder the weight loss process.

3).ROTI/BROWN RICE WITH DAL

If you want to have dal, have it with one roti or a little brown rice but make sure you add protein rich source like roasted panner, grilled chicken or grilled fish. dunk in 6 egg whites in the curry or dal. then we have already discussed about chickpeas spinach egg bhurji and moong dal dosa. those are also be incorporated for luunch.

Now again, one hour after lunch and 40 minutes before evening snack, try to have 1 liter of water.

• EVENING SNACK

Now this is one time when we succumb to outside food because we do not have healthy options with us. well i give you some options.

1)APPLE WITH GREEN TEA

                                                                  sources:eurekalert

First could be a small apple with green tea.

2) CHICKPEAS, PEANUTS & GREEN TEA 

                                                                sources:medicalnewstoday

Second could be two handfuls of roasted chickpeas,one handfuls of unsalted roasted peanuts and green tea.

3) ROASTED LOTUS SEEDS

Third option could be "Makhane" which are also called lotus seeds along with indian tea or green tea.

4) BOILED CHANNA CHART 

                                                                sources:kitchenwithamna

Fourth option could be boiled chana chaat. don't involve patato in the chaat.

5)PEANUT BUTTER ROTI

6)UPMA/OATS

7)EGG WHITE BHURJI/OMELLETS

So these are some great evening snack options that will help you stay away from the outside food 

This diet plan will work even if you do not exersice. but if you want to make this process faster than you should start exersice.

• DINNER

All the lunch options that we have already talked about are very much valid in dinner as well. all you can do is you can further reduce the quantity of complex carbohydrates. So you definately start with salad and then have one roti or a little brown rice along with a protein rich source like low fat paneer, you can also include grilled chicken and grilled fish.

• BEFORE BED

                                                                                               sources:quora

 

Now before bed if you feel like having something, you can have half glass of warm milk half an half an hour before going to bed.if at all you also feel like munching on something you can have just a few almonds or makhane.

So friends, that concludes this diet plan. if you follow this above mentioned diet plan then abviously you can lose weight.

BEST OF LUCK

Cheers!!