Losing weight is not an easy feat. It requires resilience and a stronger will power to keep on going to meet your goals. Obesity is a lifestyle disorder and should not take lightly as it the root cause of many deadly healthy disorders like Diabetes, hypertension, arthritis, lung disorders like apnoea, COPD and asthma, heart disorders, gout etc. in addition people who are overweight or obese have poor nutritional status, which affects their mental, social and physical well-being.
Therefore, if you are losing weight then following a healthy well balanced diet for weight loss is important for improving your overall health and not to just look good. Mostly people look for fast weight loss diets or crash diet which give results but depresses your health further. Plus, you tend to gain back the weight you lost following such fad or crash diets.
Now, in this blog we will discuss what does a healthy Indian diet plan for weight loss looks like.
Food is fuel for the body and eating right food is important for body to function. The misconception people have when going for weight loss is that you need to starve. On the contrary for a healthy weight loss all you need to do is eat healthy foods that boost your metabolism, control your portion size, reduce and equally divide your calories and increase you physical activity.
Once you nourish your body with foods rich in nutrients and correct the deficiencies body starts to work with efficiency giving you improved results. Your diet plan for weight loss should essentially contain or be based on the following principles –
- THE FIBER ADVANTAGE
Fiber is going to be your friend while on a diet for weightloss. Fiber adds bulk to your diet and it promotes a feeling of satiety. It keeps you fuller for longer time. This will help you as you cut down on calories and your portion sizes. Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables.
- THE CALCIUM & VITAMIN-D EFFECT
Calcium and vitamin D is always linked to the bones. True, calcium and vitamin D are required to strengthen bones and prevent de-mineralisation of the bone matrix. However, many recent researches highlight the primary role calcium and vitamin D play in weight loss. Deficiency of Vitamin D is associated with many hormonal imbalances and also with decreased action of hormone Leptin. Hormone Leptin tells the brain when you are full preventing you from over-eating. So you can see the link here, less vitamin D, lesser leptin,more you eat,
So once you start with your diet plan for weight loss, make sure you have added some dairy to eat for calcium and vitamin D.
- THE FAT FIX
Yes, you read it right you need to eat fat to lose fat. For year’s people struggling with weight loss kept on cutting down on the fat. It was easy to relate FAT and fat. But one rule of thumb you should remember is that not all fat is bad. When we say add in the fat in your diet we mean ‘the good fat’. These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados and certain fish.
We talked about the good fat and how it should be in your diet. Well, at the same time you should look out for the ‘bad fat’ and make sure to avoid it completely from the weight loss diet. This includes the saturated fat, hydrogenated vegetable oils and most importantly the Trans fat.
- THE PROTEIN BENEFIT
Proteins are an important nutrient, which should be an integral part of your diet. They help build muscle, boost immunity, promote cell development and are responsible for maintence of the body tissue and organ system. In addition they promote satiety, boost metabolism and help cut down calories from carbohydrates. Therefore, a diet plan for weight loss should focus on increasing your proteins intake. Lean varieties of meat, egg, legumes, pulses, nuts etc should be added to your diet. A vegetarian Indian plan for weight loss should contain good quality plant based proteins like soya, tofu, cottage cheese and whey proteins.
- THE WATER BOOST
Water is essential for good health. Water promotes weight loss by helping burn fat and detoxifies the body by flushing toxins. Increasing you intake of water is advised while on a weight loss diet. This will also prevent urge or cravings for the sugary drinks and high calories cola.
- THE SUGAR AND SODIUM CUT
Cutting down you calories and dependence on sugar and sugary food is essential for the diet plan to work. Sugar adds to the calories without any nutrient benefit. Similarly foods high in salt (sodium) should be strictly avoided as it causes bloating and water retention.
Following a healthy diet plan for weight loss may not give you instant results but it helps you lose weight without compromising your health. It also makes sure that you keep off the weight you lost without gaining it back. A healthy weight loss diet plan is not just a dietary regime but a chance to change your lifestyle and live a healthier life.