DIET PLAN

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes
Our P.H.Diagnostic Centre article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

What to Eat?

Try incorporating the following ingredients into your daily meal plan:

• Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
• Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
• Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
• Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
• Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams
• Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
• Dairy: Cheese, yogurt, milk, kefir, ghee
• Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
• Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
• Protein sources: Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating.

What to Drink?

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss.
Healthy drinking options include:

• Water
• Sparkling water
• Warm water
• Unsweetened tea including Darjeeling, Assam and Nilgiri teas
• Green tea.

Unhealthy food to Avoid.

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.
Not only are items like candy, fried foods and soda not good for weight loss — they aren’t good for overall health.
Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.
For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease.
Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.
For optimal health, minimize the following foods or avoid them altogether:

• Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
• High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
• Sweeteners: Jaggery, sugar, honey, condensed milk
• Sweetened sauces: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
• High-fat foods: Fast food like McDonald’s, french fries, chips, fried foods, bhujia
• Refined grains: Products including white bread, white pasta, biscuits
• Trans fats: Margarine, vanaspati, fast food, highly processed foods
• Refined oils: Canola oil, soybean oil, corn oil, grape seed oil

Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

A Healthy Food Menu for One Week.

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food.
You can adjust it according to your calorie needs, dietary restrictions and food preferences.

Monday

• Breakfast: Sambar with brown rice idli
• Lunch: Whole-grain roti with mixed-vegetable curry
• Dinner: Tofu curry with mixed vegetables and a fresh spinach salad

Tuesday

• Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
• Lunch: Chickpea curry with brown rice
• Dinner: Khichdi with sprout salad

Wednesday

• Breakfast: Apple cinnamon porridge made with milk and topped with sliced almonds
• Lunch: Whole-grain roti with tofu and mixed vegetables
• Dinner: Palak paneer with brown rice and vegetables

Thursday

• Breakfast: Yogurt with sliced fruits and sunflower seeds
• Lunch: Whole-grain roti with vegetable subji
• Dinner: Chana masala with basmati rice and green salad

Friday

• Breakfast: Vegetable dalia and a glass of milk
• Lunch: Vegetable sambar with brown rice
• Dinner: Tofu curry with potato and mixed vegetables

Saturday

• Breakfast: Multigrain parathas with avocado and sliced papaya
• Lunch: Large salad with rajma curry and quinoa
• Dinner: Lentil pancakes with tofu tikka masala

Sunday

• Breakfast: Buckwheat porridge with sliced mango
• Lunch: Vegetable soup with whole-grain roti
• Dinner: Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories.

Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein.

This will keep you feeling full throughout the day and reduce the chances of overeating.  

Looking beautiful isn’t just about what you apply on your face. It’s the little things you do that matter. A combination of a good diet, exercise, healthy habits, discipline, dancing etc. is what my beauty routine consists of. Also, I have no bad habits; I don’t drink or smoke. All these contribute to me being fit and looking good ……….

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