Maintaining a healthy weight is not always easy and oftentimes can also be a monumental task for busy people.
Most diet plans are designed with a Western eating habit and food in mind. However, if your diet consists mainly of Indian food and you're not keen on giving that up, check out the tips below to ensure you keep the weight off, stay healthy all while delighting your taste buds.
Curbing the hunger pangs :
1. Spread your meals and ultimately the daily calories throughout the day. Instead of three large meals, increase them to four to six small meals daily.
2. The source of your carbs should come from brown rice, and whole grain products. Don't forget to include fresh fruits and vegetables.
3. As for protein, go for eggs, lean meat, fish, green peas, soy products and curd. Healthy fats should come from olive oil, nuts and dairy products.
4. Drink plenty of water and do not drink anything that contains sugar including fruit juice, soda and flavoured milk.
5. Get your macronutrients from supplements such as iron and magnesium.
An Ideal 1,200 Calorie Indian Diet For Vegetarians
Breakfast – 1 bowl oatmeal or dairy + 1 medium size banana or 10 grapes
Total Calories – 264
Lunch – 2 slice of whole wheat bread + 1 cup chickpeas + ½ cup carrots + ½ cup non-fat cheese
OR
1 cup salad with avocado, carrots, tomato, and leafy greens + ½ cup black bean soup + ½ cup Greek yogurt, unsweetened (add to soup and spoon some beans onto the chapatis) + 1 chapatis. Total Calories – 370
Snacks – 1 cup tea + 1 bowl poha
Total Calories – 220
Dinner – Brown Rice 2 cup + 1 bowl mixed veggies + 1 bowl salad + 1 small bowl Raita
Total Calories – 350
An Ideal 1,200 Calorie Indian Diet For Non-Vegetarians
Breakfast – 1 bowl oatmeal or daliya + 2 hard-boiled egg whites + 1 medium size banana or 10 grapes.
Total Calories – 264
Lunch – 1 cup cooked butter chicken + 2 chapatis
Total Calories – 380
Snacks – 1 cup tea + 1 bowl poha
Total Calories – 220
Dinner – 1 cup chicken biryani or 1 cup fish biryani
Total Calories – 350
An Ideal 1,800 Calorie Indian Diet For Vegetarians:
Early Morning – 1 cup of warm tea or 1 cup skimmed milk + 1 small methi (fenugreek) parantha
Breakfast – 1 bowl curd or 2 glass of buttermilk + 2 bowls poha
OR
Two bowl oats + 2 egg whites or 25g paneer + 1 small size fruit + 1 tablespoon oil/butter
Snacks – 1 medium size apple/orange or medium slice of papaya
Lunch – 3 medium chapatis + 1 bowl cooked rajma (red kidney beans) + 2 bowl mix vegetable salad + 1 bowl curd + 2 tablespoon oil
Snacks – 1 cup of coffee or warm tea + 2 cream cracker biscuits
Dinner – 2 medium chapattis + 1 bowl soybean nuggets + 1 bowl cooked vegetables + 1 bowl salad + ½ cup mixed cut fruit + 2 tablespoon oil/butter
Bedtime – 1 cup of milk or 1 bowl of curd
An Ideal 1,800 Calorie Indian Diet For Non-Vegetarians
Early Morning – 1 cup of warm tea or a cup skimmed milk + 1 small methi (fenugreek) parantha
OR
2 slices of brown bread
Breakfast – 1 whole egg + 4 egg whites scrambled + topped with tomato salsa + 1 cup cut melon
Snacks – ½ cup non-fat cottage cheese
Lunch – Leafy greens (lettuce, spinach) – any amount + 160g chopped mixed vegetables (carrots, peppers, tomato) + 170g grilled chicken breast + 150g cooked white beans + 2 tablespoons salad dressing + ½ mango
Snacks – 30g soy nuts + carrot and celery sticks
Dinner – 2 chapatis + medium bowl butter chicken + 1 cups roasted Brussels sprouts + 2 tablespoon olive oil (for Brussels sprouts) + steamed kale, spinach or Swiss chard with vinegar + ½ small sweet potato sprinkled with ginger
Bedtime – 1 cup milk + 1 tablespoon peanut butter
So there you have it. With disciple and time, that new body will soon be yours!
Source: Fit Fuel
Photo source: Rishikeshtravelagent
Tue Jun 18 2019


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