When we talk about an Indian diet, most of us think of spices and great flavors. The last thing perhaps you might think of is using this diet for weight loss. Surprise surprise, experts acknowledge that you can use the Indian diet for weight loss, ideally if it is well crafted and accounts for very balanced meals. That said, in this read, we will evaluate an Indian diet plan that can help you lose weight in 10 days. We will discuss what foods it includes and how much weight you can lose in these ten days. In the end, we will provide you with a sample Indian meal plan for weight loss that you can use as a guide to craft yours. Take a look!
Can An Indian Diet Plan Promote Weight Loss?
Losing weight using an Indian diet plan may seem like a challenge because of the food culture. For example, Indian meals are known for their high added sugar, fat and simple carbohydrate content, both of which are weight loss enemies.
Again, this diet plan also contains a lot of rice and potatoes in different forms like bhajia. These two have a high carbohydrate content, which is one culprit for unwanted weight gain.
To top it off, Indian snacks tend to be high in added sugar, especially if you snack on their sweets. Judging from this, a dieter may have a hard time believing that they can shed pounds following an Indian diet plan.
Believe it or not, you can lose pounds using this eating plan. Remember that weight loss focuses on the consumption of fewer calories than your body is burning. Knowing this, you may be consuming Indian foods but below your daily calorie intake, which helps trigger the fat-burning process.
Despite this, you still need to consume healthy Indian foods for faster weight loss. Just because an Indian pizza or plate of bhajia is within your calorie deficit for weight loss does not mean it is healthy.
Remember that it may be high in things like saturated fats, which may raise your cholesterol levels. As a result, your risk of cardiovascular diseases increases. So, take note of what you are eating as much as you are focused on maintaining a calorie deficit.
Again, eating healthy foods will make you adopt healthy eating habits that will continue to contribute to weight loss even after you stop following this nutrition plan.
What To Eat
As mentioned above, you will have to eat healthy foods for weight loss. Sadly, most people rule out various foods due to their bad reputation related to weight before doing the necessary research. For example, you may find a dieter ruling out all carbohydrate sources merely because they are accused of unwanted weight gain.
It would help if you had carbs in your diet as they are your body’s primary energy source. So, do not rule out a food group without consultation. Carbohydrates are classified into two: simple and complex carbs. According to WebMD, simple carbs are merely table sugar in their pure form because they tend to be very small molecules that are easily broken down for use in your body (8). Some examples of simple carbs include white bread, white rice, pastries, candies and most juices.
On the flip side, complex carbohydrates refer to larger molecules that take longer to be digested because of their fiber content, meaning your blood sugar increases slowly and, therefore, is less likely to be converted into fat (8). This means that complex carbs are better than simple carbs and should not be excluded from a meal plan. These are just some of the elements that this diet plan has considered before, including the following food groups:
A high protein diet is essential because it promotes weight loss by increasing satiety, thereby reducing overeating (9). Similarly, if one does this diet and exercises, they will most likely gain lean muscle. According to Medical News Today, lean muscle helps you torch more calories throughout the day, further contributing to weight loss (9). In light of this, the following meal plan has included protein sources like eggs and chicken.
Of course, this diet plan includes complex carbohydrates such as oats, brown rice, and whole-wheat bread. They have a high fiber content that makes you feel fuller for longer. But, again, as mentioned earlier, they take longer to digest, making it unlikely that the body will store them as fat.
Vegetables And Fruits
Fruits and vegetables are a staple in any weight loss meal plan. They have to be low in calories. Medical News Today acknowledges that fruits like apples may aid in weight loss as they have low calories and help dieters satisfy their sugary buds with their natural sweetness (1). This way, you do not have to meet your sugar cravings with unhealthy foods like pastries and candies.
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Even though it is not indicated in the diet plan, this 7-day Indian meal plan also includes water. Water is vital not only in satisfying your thirst but also in promoting weight loss. According to experts, hydrating leads to weight loss by preventing overeating and increased lipolysis (4).
Lipolysis refers to how fats and other lipids are broken down by hydrolysis to release fatty acids. Therefore, experts advise that you focus on consuming enough water. You can tell if you have enough water by looking at the color of your urine. If it appears colorless, you are drinking enough. However, if it has a dark yellow color, you need to hydrate more as it signifies low water intake. Make sure to drink at least 8 cups (2 liters) of water per day.
Some foods and drinks have been banned from this diet plan merely because they do not contribute to weight loss. These include:
- Junk and processed foods. Say goodbye to the fries because they are not included in this 7-day meal plan. They are deemed unhealthy due to their high saturated fat levels that may compromise your weight loss efforts.
- Alcohol. The meal plan also does not include alcohol of any kind, be it wine or beer. Instead of these drinks, the meal plan advocates for regular water consumption.
- Sugary drinks. The following Indian meal plan does not also recommend the consumption of sugary beverages like soda.
- Candies. Although candy bars and other related goodies are pretty common in Indian diets, they have not been included as they compromise weight loss. Remember that they have high levels of added sugars, which contribute to unwanted weight gain.
- Ice cream. You will also be required to stay away from ice cream when following this diet plan. Like with the candy bars, ice cream also has high added sugar and saturated fat content and calories, which you should avoid when losing weight.
How Much Weight Can I Lose In 10 Days With The Indian Diet Plan?
We have all heard of fad diets that make you lose tremendous weight in a short duration. So naturally, many dieters would hope that this diet also promises fast results. But unfortunately, that is not the case because this is not a fad diet.
The following Indian diet plan encourages healthy weight loss as per the CDC’s healthy weight-loss guidelines. These guidelines acknowledge that individuals lose weight gradually and steadily and aim at shedding one to two pounds weekly (6).
So, ideally, this meal plan will help you lose two to three pounds within ten days. However, if you do want to shed more than this, you can implement an exercise program. Talk to your healthcare provider to determine the best regime to adopt for faster weight loss.
How To Craft An Indian Veg Diet Plan To Lose Weight In 10 Days
A lot goes into the process of crafting a diet plan for weight loss. Besides determining the foods to include, you also have to remember to keep your daily calorie limit and nutritional requirement in mind. Otherwise, not getting enough nutrients leads to malnutrition and other dietary deficiencies.
WebMD suggests looking for early warning signs such as hair loss, unexplainable fatigue, dry skin, apathy, mood swings and a swollen tongue (7). All these indicate that you are not getting enough nutrients.
Another aspect that may also influence your weight loss diet plan is your meal preferences. For example, spice is a significant kitchen element in the Indian diet, and such a diet plan may not be suitable for someone who hates spices.
Again, under preferences, you may prefer following an Indian vegetarian diet plan to lose weight in 10 days instead of a vegan one. So, all these aspects have to be thoroughly analyzed and accounted for when crafting a diet plan.
The best approach to crafting an Indian vegetarian, vegan, or Mediterranean diet plan for weight loss is seeking professional help. You will find it easier to compose your meal plan under a professional’s guide due to their guidance and direction.
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Sample Of An Indian Diet Plan For Weight Loss
We have put together an example of an Indian meal plan for weight loss. The 7-day Indian diet plan accounts for different calories every day. So, do not follow it without consulting with a nutritionist first.
Similarly, talk to your nutritionist if you are vegan, vegetarian, or following a specific nutrition plan. It so happens that this meal plan includes a variety of foods, some of which may be unacceptable in different nutrition plans.
For example, this diet includes eggs, which may be unacceptable in a vegan diet but acceptable if you are ovo-vegetarian. Here is the meal plan:
Day 1 (5)
- Breakfast: Indian Chickpeas with Poached Eggs (Calories- 412, Protein- 24 g, Fat- 20 g, Carbohydrates- 27 g)
- Lunch: Creamy Beetroot Curry (Calories- 271, Protein- 11 g, Fat- 13 g, Carbohydrates- 29 g)
- Dinner: Coronation Chicken Naans with Indian Slaw (Calories- 625, Protein- 50 g, Fat- 35 g, Carbohydrates- 53 g)
- Snack: Indian Summer Salad (Calories- 79, Protein- 1 g, Fat- 6 g, Carbohydrates- 5 g)
- Total Daily Calories: 1387
Day 2 (5)
- Breakfast: Indian Bread with Courgettes & Coriander (Calories- 257, Protein- 8 g, Fat- 7 g, Carbohydrates- 43 g)
- Lunch: Chicken Tikka with Spiced Rice (Calories- 342, Protein- 37g, Fat- 5 g, Carbohydrates- 38 g)
- Dinner: Goan Prawn & Coconut Curry with Cumin Rice (Calories- 771, Protein- 33 g, Fat- 22 g, Carbohydrates- 105 g)
- Snack: Squash & Cabbage Sabzi (Calories- 99, Protein- 2 g, Fat- 6 g, Carbohydrates- 7 g)
- Total Daily Calories: 1469
Day 3 (5)
- Breakfast: Akoori (Indian Scrambled Eggs) (Calories- 186, Protein- 12 g, Fat- 13 g, Carbohydrates- 4 g)
- Lunch: Fragrant Vegetable & Cashew Biryani (Calories- 469, Protein- 14 g, Fat- 18 g, Carbohydrates- 67 g)
- Dinner: Bengali Scotch Eggs (Calories- 736, Protein- 39 g, Fat- 44 g, Carbohydrates- 45 g)
- Snack: Bombay Potato & Spinach Pies (Calories- 386, Protein- 9 g, Fat- 18 g, Carbohydrates- 51 g)
- Total Daily Calories: 1777
Day 4 (5)
- Breakfast: Curried Broccoli & Boiled Eggs on Toast (Calories- 258, Protein- 17 g, Fat- 10 g, Carbohydrates- 22 g)
- Lunch: Cardamom Butter Chicken (Calories- 460, Protein- 32 g, Fat- 32 g, Carbohydrates- 12 g)
- Dinner: Classic Butter Chicken (Calories- 522, Protein- 32 g, Fat- 37 g, Carbohydrates- 13 g)
- Snack: Mumbai Potato Wraps with Minted Yogurt Relish (Calories- 485, Protein- 13 g, Fat- 7 g, Carbohydrates- 87 g)
- Total Daily Calories: 1725
Day 5 (5)
- Breakfast: Homemade Muesli with Oats, Dates & Berries (Calories- 478, Protein- 17 g, Fat- 23 g, Carbohydrates- 46 g)
- Lunch: Healthier Chicken Balti (Calories- 217, Protein- 30.2 g, Fat- 6.6 g, Carbohydrates- 10.2 g)
- Dinner: Indian Koftas with Mint Yogurt & Flatbreads (Calories- 801, Protein- 44 g, Fat- 27 g, Carbohydrates- 92 g)
- Snack: Spiced Indian Potato Wraps (Calories- 445, Protein- 13 g, Fat- 15 g, Carbohydrates- 68 g)
- Total Daily Calories: 1941
Day 6 (5)
- Breakfast: Cardamom & Peach Quinoa Porridge (Calories- 231, Protein- 8 g, Fat- 4 g, Carbohydrates- 37 g)
- Lunch: Sweet & Sour Lentil Dhal with Grilled Aubergine (Calories- 325, Protein- 15 g, Fat- 13 g, Carbohydrates- 41 g)
- Dinner: Channa Bhatura (Calories- 789, Protein- 24 g, Fat- 27 g, Carbohydrates- 106 g)
- Snack: Chicken Pakoras (Calories- 426, Protein- 43 g, Fat- 17 g, Carbohydrates- 24 g)
- Total Daily Calories: 1771
Day 7 (5)
- Breakfast: Bircher Muesli with Apple & Banana (Calories- 405, Protein- 13 g, Fat- 18 g, Carbohydrates- 44 g)
- Lunch: Easy Veggie Biryani (Calories- 305, Protein- 9 g, Fat- 6 g, Carbohydrates- 57 g)
- Dinner: Railway Lam Curry (Calories- 646, Protein- 39 g, Fat- 47 g, Carbohydrates- 15 g)
- Snack: Curry Coconut Fish Parcels (Calories- 438, Protein- 28 g, Fat- 6 g, Carbohydrates- 63 g)
- Total Daily Calories: 1794
Note: Following this meal plan to the tee will not have you losing more pounds or losing weight quicker. For quick weight loss, you also need to adopt an exercise program that allows you to torch more calories. So talk to your fitness trainer and doctor and come up with an effective weight loss exercise program. More so, you also have to try the following practices:
- Eating mindfully. Eating healthy foods that promote weight loss will not entirely do the trick. You also have to eat smaller food portions, eat without distractions, chew your food thoroughly and slowly (2).
- Staying active. Do not just laze around and spend most of your time on the sofa or couch. Try to remain active by, for example, taking a brisk walk or doing some yard work. These simple everyday activities also help you burn more calories.
- Getting enough sleep. If your diet is the only focus for weight loss, you will miss out on faster weight loss. Weight loss also demands that you get optimal rest to avoid releasing hormones that trigger weight gain (3).
The Bottom Line
An Indian diet plan to lose weight in 10 days can help you lose weight if it emphasizes a high intake of healthy foods and from all food groups. For example, the following 7-day Indian diet plan can help you lose one to three pounds in 10 days. All you have to do is follow it to the letter and implement other healthy weight loss interventions like exercise. But before you do that, remember to talk to both your physician and nutritionist.
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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Best fruits for weight loss: What to know (2021, medicalnewstoday.com)
- Eat Mindfully (2021, webmd.com)
- Healthy Weight, Nutrition, and Physical Activity (2021, cdc.gov)
- Increased Hydration Can be Associated with Weight Loss (2016, ncbi.nlm.nih.gov)
- Indian recipes (2021, bbcgoodfood.com)
- Losing Weight (2020, cdc.gov)
- Signs You’re Not Getting Enough Nutrients (2020, webmd.com)
- The Truth About Carbs (2020, webmd.com)
- What foods are high in protein? (2020, medicalnewstoday.com)