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13 Healthy Tips And A Sample Indian Diet Chart For Weight Loss

The time is changing, and people are more focused on their physical appearance. Everybody yearns to have a healthy body with no excess flab these days! Many people hit the gym whereas many others go on a diet. However, the simple solution to the ever growing problem of losing weight is to try the Indian diet chart for weight loss.

13 Healthy Tips And A Sample Indian Diet Chart For Weight Loss

Regular intake of healthy juices, fresh fruits, raw vegetables, etc. can bring about remarkable changes in your physical appearance and health. Following a diet chart is a healthy habit. You can detoxify the body by regular consumption of natural fruit and vegetable juices.

Reasons For Gaining Weight?

Weight gain is a common problem faced by many people these days, not to forget both the genders! It will be difficult to point out a particular reason for weight gain in men or women. Diet chart for weight loss for male isn’t very different from that for a female. There are many reasons for weight gain, as follows:

  • Using too much oil
  • Excess use of butter and ghee
  • Disproportionate use of sugar
  • Improper cooking techniques
  • Over-eating
  • Munching on junk foods
  • Inadequate exercising

11 Effects Of Gaining Weight:

Obese people tend to suffer from many problems, as follows:

  • Increased risk of cardiac disorders, stroke, paralysis, etc.
  • Fertility problems in women
  • Depression
  • Low body stamina
  • Weak immune responses
  • Stretch marks on the skin
  • Shortness of breath
  • Sleep apnea
  • Diabetes
  • Unhealthy cholesterol levels
  • Cancer
How Effective Are Crash Diets?

Crash diets are popularly known for losing weight. However, dieting can cause many side effects in the long run, as the body might get denied of many vital nutrients. It is best to stick with the Indian diet chart for weight loss as there are no harmful effects on the health of an individual.

God has gifted us with many beneficial fruits and vegetables, so we must make use of them! You can experiment with the different fruits and vegetables for losing weight. There are many fruits and vegetables which can be blended for a refreshing taste. The fruit and vegetable fusion is gaining popularity amongst people who are fitness freaks.

How Do Fruits And Vegetables Help Us?

Fruits And Vegetables

Cleansing The Body?

Losing weight is a time-consuming process and hence requires you to be very patient. The primary intention is to lose weight the healthy way, not just make yourself sick. So it is best to aim at including healthy food items in the diet and take them at the appropriate time. Following a diet chart for losing weight will keep you healthy yet lose weight.

Cleansing the body of its food residues is a vital step in losing weight. Most of the food items which we consume every day contain high amounts of toxins, extra sugars, unhealthy fats, and calories. It is therefore very crucial to clear off the redundant stuff from the body. It is only through the detoxification of the body residues that proper and efficient weight loss can occur.

Important Ways To Keep Your Body Healthy:

The human body needs nourishment at regular intervals of time during the day. The vital organs of the body function continuously and skipping any meal will exhaust the energy content. Make sure you never skip the three most important meals of the day.

Important Ways To Keep Your Body Healthy

Apart from the three main meals, it is paramount to eat small meals throughout the day. Hence, the Indian diet chart for weight loss will help you figure out the best possible foods for your losing weight. The common ways in which you can keep your body healthy are as follows:   

  • Meditation
  • Yoga
  • Perform breathing exercises
  • Indulge in your hobbies
  • Sleep well
  • Eat well
  • Avoid oily, deep fried, and junk foods
  • Stay well hydrated

Losing weight will make you feel better, both physically as well as emotionally. It is quoted by most people that a healthier body will help you stay a longer life. So follow a diet chart to lose weight and stay away from the ill effects of becoming obese.

Indian Diet Chart For Weight Loss:

A vital component of a healthy lifestyle is eating a balanced diet. A healthy diet plan will not only help in maintaining an ideal weight but also provides your body with adequate resistance towards diseases. The Indian diet chart for weight loss must include a minimum of six meals in a day, as follows:

MEALS TIME FOOD ITEMS
Breakfast 8am to 9am · Multi-grain bread with egg omelet with low-fat cheese.

· A bowl of cornflakes or oats.

· A glass of fresh fruit juice.

· 2-3 idlis with sambhar.

After breakfast

(Snack)

10am to 11am ·  ½ apple

· 1 cup fresh yogurt

·  Few walnuts or almonds

Lunch 12:30pm to 1pm · A bowl of rice and 2 chapattis (no oil or ghee)

· 1 bowl of pulses.

· 1/2 bowl of vegetable curry.

· ½ bowl of chicken curry/ fish curry

· A bowl of vegetable salad

· A bowl of fresh curd

Afternoon snack 3:30pm to 4pm · Vegetable sandwich

· 1 apple

· 1 cucumber or carrot

· 1 cup bean sprouts

· 15 peanuts

Dinner 7:00pm to 08:00pm · 1 roti (without ghee or oil)

· ½ bowl veg curry

· 1 cup dal

· 1 bowl of salad

· 1 bowl rice

· 1 bowl chicken curry

Before bedtime 10:00pm to 10:30pm · 1 glass of low-fat milk


Healthy Tips For A Healthy You:

There are many healthy tips to be followed to get a healthy body apart from the diet chart for weight loss for female, as follows:

Fruits And Vegetable Intake:

Fruits and Vegetables

The daily diet must include at least 5 portions of fruits and vegetables every day. The best way to begin your day is by having a fruit. Consumption of fruits on an empty stomach is a very healthy option. Fruits must never be taken immediately after a meal. Fruits constitute to be the best diet for weight loss.

Limiting Stimulant Intake:

Restricting the intake of stimulants such as caffeine, alcohol, and refined sugar is paramount for losing weight. Caffeine is extremely harmful when taken on an empty stomach. It is best to avoid bed tea or coffee.

Never Skip Breakfast:

Breakfast is one of the most important meals of the day. People who think that skipping the breakfast is an excellent way to lose weight are wrong. You will do more harm to the body than any good by depriving the body of vital energy and nutrients that are needed at the beginning of the day.

Stay Hydrated:

Water is the best way to keep your body well hydrated. Water is an excellent detoxifying agent. Drinking eight glasses of water every day is recommended for healthy body metabolism. Those who find it difficult to drink plain water can use coconut water or fruit juices.

Have Small Gaps In Meals:

Avoiding long gaps in between meals is suggested by experts for a healthy body. It isn’t recommended to have a gap of more than three hours in between the meals, as the food will get converted into fat instead of being utilized for energy.  

Never Starve:

Making your body starve and going on a crash diet is never suggested by any health expert. You must eat well and fulfill the nutritional needs of the body, lest it can have adverse effects.

Detoxify The Body:

The presence of any unwanted toxins in the body can lead to many side effects and spoil the overall health of an individual. Clearing off the unnecessary stuff from the body is paramount for proper and efficient weight loss. Get rid of the toxins from the body by trying some natural detoxifying drinks.

Early Last Meal:

The last meal of the day must be taken early. You must avoid having heavy food in dinner and a very late dinner as well. The last meal of the day must be at least 2hours before bedtime. Following a diet chart to lose weight will help you to identify the appropriate time for a meal.

Limit The Calorie Intake:

Effective weight loss can take place by keeping a strict vigil on the calorie intake. Calorie dense foods such as oily and fried foods, sweets, pastries, pizzas, burgers, chocolates, etc. must be avoided in the Indian diet plan for weight loss.

Eliminate Fatty Foods:

Removing fats from the daily diet is crucial. Processed meats such as sausages, pizzas, burgers, subways, etc. must be avoided for a well-maintained weight.

Munch On Healthy Snacks:

You must replace the fried and oily foods with healthy snacks such as fresh fruits, dry fruits, vegetable salad, low-fat yogurt, etc. in your weight loss diet.

Incorporate Low Carbohydrates:

You can munch on healthy and low-carbohydrate vegetables such as broccoli, cauliflower, kale, spinach, Brussels sprouts, cabbage, celery, lettuce, etc. The vegetables can be taken up as fresh salads, grilled, or steamed as the best diet plan to lose weight.

Get Adequate Rest:

Rest well and exercise well! Regular exercise will help the body to stay healthy by keeping you active. Though you might be on your toes the entire day, moderate exercise is vital as it will pump in energy. Hence, weight loss diet and regular exercise will go hand in hand for a healthy body.

Foods To Keep You Healthy And Lose Weight:

Foods To Keep You Healthy And Lose Weight

  • Citrus fruits- oranges, sweet lime, lemon, etc.
  • Green leafy vegetables- cabbage, spinach, carrots, lettuce, etc.
  • Pulses
  • Low-fat milk
  • Nuts- almonds, walnuts, etc.
  • Green tea
  • Oolong tea
  • Lemongrass tea
  • Oats

These days, the market is overflowing with products that claim to help in losing weight in a very short time span. You must never fall prey to such attractive alternatives, as they do more harm to your body than any good. So follow a healthy diet plan to lose weight. It is paramount to keep in mind that improving your body metabolisms is the way to a healthy you!

You will observe a huge difference in your body’s defense mechanism by snacking on healthy food items which won’t increase your weight. It is essential to follow a safe and a healthy method to lose weight. Weight loss is a time-consuming process, and nothing will happen overnight. It requires ample dedication and motivation to lose weight.

A proper diet plan with regular exercise will ensure a healthy weight loss. So stay active and natural as the best way to lose weight!