Best weight loss diet you must know

As the definition says diet is “a special course of food to which a person restricts themselves, either to lose weight or for medical reasons.”

A healthy diet is necessary for good health and nutrients in your body, and it’s even that a healthy diet can help you to fight against many chronic diseases and have numerous health benefits. It gives you fiber and lots of vitamins.

Now let’s focus on Indian diet and what it offers to us, is it sufficient and everything related to it.

We will be talking on these topics for our weight loss diet,

1. What Indian diet offers
2. What extra we need in the diet?
3. How to fulfill extra requirements.
4. What to eat – Veg. or Non-veg diet?
5. Supplements for veg diet.
6. Fruits.
7. Cooking methods and tips
8. What to drink
9. Does Diet coke help?
10. When to drink water
11. Full day water intake plan
12. A healthy way to drink water
13. Foods to avoid
14. Healthy alternatives for snacks
15. Diet for weight loss
16. Conclusion
17. FAQ

What Indian diet offers

An Indian diet is packed with lots of nutritious and health beneficiary foods, like grains, whole foods, vegetables, fruits, dairy products, and a variety of nuts.

Diet in India is also influenced by the location, area, and religion like Hindu, Sikh, and Muslim, etc.

This makes Indian diet comprising of almost all types of nutrients.

What extra we need the diet?

Let’s see is it sufficient for our daily requirement and are we having a proper diet.

Let’s start with a vegan diet, and let’s consider our thali or a combo meal which consist of stir fry vegetables, dal, rice, chapatti, curry, salad and some dairy product like curd. Well, our diet consists of 3 courses, snacks, main course, and dessert.

Now as we all know India has a rich culinary heritage and hence this results in verities across cities and states. Almost every state offers something unique and hence our diet is unique in itself.

So, it offers us enough vitamins, minerals, nutrients, protein, carbs but is it sufficient?

Actually there’s some nutrients which we can’t get from plants

Like,

Vitamin B12

Which is mostly found in non-vegetarian foods and deficiency can cause weakness and various disorders. 

Creatine

Creatine is also found only in non-vegetarian foods, creatine helps in bodybuilding and strength training. It has also significant importance in the improvement of brain function.

Carnosine

It is a form of antioxidant, it is really helpful in improving muscle function and also shows beneficiary properties in muscle recovery and fatigue.

Vitamin D3

It consists of lots of importance and beneficiary properties and it’s not necessary to take it from the diet, as our skin is capable of producing vitamin d when it comes in contact with the sun.

Deficiency can cause heart disease and even cancer.

Heme Iron

It helps to absorb the non- heme iron from the plant, however, we can prevent this by consuming verities of the diet which consist of non-heme iron.

This type of iron is found only in a non-vegan diet.

Taurine

It is a compound of Sulphur and found in various parts of our body.

It is beneficiary for muscle function.

How to fulfill extra requirements.

Taking supplements to prevent the deficiency is the best option here and in some cases taking supplements are better ideas, as

In case of a pregnant woman and devouring iron enhancements or pre-birth.

supplements that contain iron or expending 400 grams of folic corrosive either from nourishment or enhancements. Multivitamins – for older age individuals.

When you are not eating well and not expending enough calories required for your body.

In case when you’re on veggie lover diet and not expending basic nutrients and remembering assortment of nourishment for your eating regimen.

Lack of fish diet can cause omega-3 deficiency.

Women with substantial seeping during the menstrual period.

When you don’t have appropriate nourishment from your regular diet.

What to eat – Veg. or Non-veg diet?

So, it means eating a vegan diet is not a balanced diet, well actually no.

A weight loss diet can be either vegan or non-vegan.

A balanced diet includes all sorts of nutrition and vitamins and if your diet is providing you all those necessary nutrients then there’s no need for any supplements, but just to prevent any risk of deficiency for any vitamin or nutrition it’s always better to start supplements.

But if you can include non-vegan diets as well in your diet then it’s the best option. to maintain nutrients level which going on a weight loss diet.

So, it’s quite beneficial for a non-vegan diet as they can also consume all-vegan diet plants based food which helps them to get those important fibers and vitamins which are absent is a non-vegan diet.

Supplements for veg diet.

There’s a list of supplements vegan diet consuming persons shall and should start. They are as follow,

• Multivitamin capsules,
• Creatine,
• Vitamin d,
• Omega 3,
• Iodine,
• Iron,
• Zinc,
• Calcium, etc.

For further information on supplements, you can refer to my blog on the top 10 supplements for bodybuilding.

Fruits

Fruits provides us all vitamins and are really important for anyone’s diet.

With 100 grams of serving of fruits we get almost 50 calories which are quite good for anyone who is on calorie restriction diet and planning for bodybuilding, weight loss diet, or strength-building sports.

Most foods are low in fat, sodium, and calories and highly concentrated with potassium, dietary fiber, vitamins A and C, folate, and the list goes on.

Consuming 2-3 servings a day is suitable for our body, and one must include fruits in the diet.

Cooking methods and tips

There are numerous cooking techniques and recipes which one can follow to get the best nutrition out of your food.

Find some recipe of your favorite dish and enjoy eating healthy in your weight loss diet. Since various food items get denatured when subjected to high temperature for a long time, and loose important vitamin and protein in that case.

So, it’s recommended to cook your meal with proper instructions and infect have some recipes it would be helpful, to keep you motivated in your weight loss diet

What to drink?

There are certain beverages that are effective when it comes to a healthy diet and they show some properties of fullness and causing less hunger and hence very useful in weight loss diet.

• Green tea – Green tea is full of various nutrients and a stack of antioxidants which are really helpful and beneficial for health. It also shows some properties to help weight loss, and you can add green tea in your weight loss diet.

• Coffee – It is one of the most commonly used beverages around the world and shows some really interesting properties, like uplifting your mood, which can be taken as a pre-workout. As coffee has caffeine as the main compound which is really helpful in weight loss diet and training.

• Black Tea – It also helps in weight loss diet and training and exercise.

• Water – Drink plenty of water, and drink whenever your body feels like it, depending on body and surrounding the requirement changes, and hence there is no such fix count that you should consume, ideally its more than 2.5 liters a day. A study has shown, one of the main reasons behind weight gain is consuming less water.

Does diet coke helps?

It can be, but it’s not nutritious and hence is not considered as a healthy option.

But if your primary goal is weight loss, then go for it, as diet coke doesn’t have any calories, and the presence of a little amount of sodium is quite a healthy option.

When to drink water?

Whenever you feel thirsty, yeah it’s that simple.

Don’t follow any stupid chart or schedule, it changes with demographic and people to people.

Full day water intake plan?

As I have already mentioned, drink whenever you feel like it.

But there is something we should focus on, like don’t drink much water just after your meal, It’ll slow your digestion and can be a reason for gastric and indigestion and ultimately weight gain.

Healthy way to drink water

Drink in a small amount at a time, consume water in sip. Studies have shown if you consume a large amount of water at a time, it’s not good for your bones. Drink any beverage only in a sitting position.

Foods to avoid

Avoid any deep-fried snacks, it increases your carbs and fat percentage and can hinder your weight loss training.

Healthy alternatives for snacks

There are plenty of options to choose from,

• Nuts
• Yogurt
• Peanut butter topping with apple slices,
• Kale chips
• Cottage cheese, etc.

Diet for weight loss plan

Day 1

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Oats and Milk(1 bowl) Nuts(25 gm)
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	vegies Salad(1 bowl)
2:10 PM	Dal(1 bowl)carrot peas Curry(1 bowl) Chapati
4:00 PM	Fruits of choice(1 tumbler)
5:30 PM	Sugar free beverage and Milk(1 teacup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Dal(1 bowl) Curry(1 bowl)   Chapati

Day 2

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Curd(1.5 bowl)vegie Chapatti (2 piece)
12:00 PM	Toned milk and Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Curry(3/4 bowl)Methi Rice(1/2 bowl)
4:00 PM	Apple(0.5 small) Buttermilk(1 tumbler)
5:30 PM	Sugar-free coffee in milk(1/2 teacup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Stir fry veggies with Cottage cheese(1 bowl)Chapati Green

Day 3

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Toned milk curd(1 cup) Wholegrain bread(2)
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Stir fry vegie with Cottage cheese(1 bowl)Chapati
4:00 PM	Fruit of choice and Buttermilk(1 tumbler)
5:30 PM	Sugar free milk tea(1 teacup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Curry(3/4 bowl) jeera Rice(1/2 bowl)

Day 4

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Fruit and curd juice(3/4 tumbler) Egg 1
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Channa masala(1 bowl) curry(1 bowl) Chapati
4:00 PM	Fruit of choice and milk(1 tumbler)
5:30 PM	Sugar free milk tea(0.5 tea cup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Channa masala(1 bowl) Rice(1 bowl)

Day 5

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Toned milk(1 tumbler)oats(1 bowl)
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Cottage cheese Curry(1 bowl) Chapati – 1
4:00 PM	Fruit of choice and milk(1 tumbler)
5:30 PM	Sugar free milk tea(1 teacup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Curd(1.5 bowl) Curry(1 bowl) Chapati -1

Day 6

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	South Indian breakfast with idli – 2
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Curd(1.5 bowl) Curry(1 bowl) Chapati -1
4:00 PM	Fruit of choice and toned milk
5:30 PM	Sugar free coffee(0.5 tea cup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Lentil whole cooked(1 bowl) curry of choice(1 bowl) Chapati -1

Day 7

Day	Schedule
6:30 AM	Cucumber juice(1 tumbler)
8:00 AM	Dosa – 2 with coconut chutney
12:00 PM	Toned milk Cottage cheese(100 grams)
2:00 PM	Vegies salad(1 bowl)
2:10 PM	Channa masala with spinach (1 bowl) Rice(1/2 bowl)
4:00 PM	Fruit of choice and milk
5:30 PM	Sugar free milk tea(1 teacup)
8:50 PM	Vegies salad(1 bowl)
9:00 PM	Cottage cheese Curry(1 bowl)chapatti – 1

Conclusion

To sum up, we can say that by following the above diet plan, one can restrict the calorie intake while maintaining the daily requirement of other nutrients level regular.

One need to understand and skip all late night pizza if aim is to reduce wait.

FAQ