Know Indian Diet Chart for Weight Loss  - Sugar.Fit
Metabolic Health

Indian Food Diet Chart for Weight Loss

Healthy weight loss means a combination of diet and exercise, but what we eat plays the more important role. To lose weight, there must be a caloric deficit in the body. Over a day, you should burn more calories than you consume. This is why some of us struggle with losing weight despite exercising heavily: we don’t watch what we eat.

Crash diets and certain weight loss diet charts may leave us hungry and increase cravings. However, cutting out entire food groups from the diet also does not work long-term, so one should try to stick to a healthy and sustainable weight loss chart.

What is a Healthy Weight to Aim for?

Find your Body Mass Index (BMI). A Higher BMI values mean a greater risk of obesity and related diseases.

Here’s how to calculate BMI:

BMI is calculated by dividing a person's weight in kilograms by the square of his/her height in meters.

BMI = Weight (in kilogram) / Height (in metres) squared. 

The following can be taken as base values (For an Indian demographic)

  • Underweight : Less than 18.5 kg/m2
  • Normal : 18.5 to 22.9 kg/m2
  • Overweight : 23 to 24.9 kg/m2
  • Obese : 25 to 29.9 kg/m2
  • Morbidly Obese : 30 and higher

While BMI is a general parameter, one has to consider other factors like age and gender.

Top 5 Food Groups

For a long-term weight management plan, one should look at losing not more than 0.5 to 0.9 kg per week. A weight loss chart that eliminates a certain food group can lead to deficiencies. A healthy diet chart for weight loss should include a balance of these five food groups:

1. Carbohydrates

A balanced weight loss plan should include 50% carbohydrates. Cut out simple or refined carbs like sugar, bakery products, etc. Instead, choose complex carbs, loaded with nutrients and fiber, that keep you feeling satiated longer.

2. Protein

Proteins build muscles. Your weight loss chart should include 30% protein. Cottage cheese, whole lentils, and chickpeas are healthy sources of protein. Lean meats and white fish offer a good protein intake.

3. Fiber

Fibre keeps one satiated longer, reduces cravings, and helps with digestion. Having at least 15 grams of fiber in your daily diet reduces cravings. Sources include lentils, salad, vegetables, flax, and chia seeds. 

4. Fat

Fats help the body absorb nutrients like vitamins and provide energy. Focus on ‘good fats’ or unsaturated fats and cut down on ‘bad fats’ – saturated or trans fats. Healthy fats should make up 30% of your diet.

5. Vitamins and Minerals

A healthy weight loss chart should include minerals like iron and calcium and vitamins A, E, B12, and D. Sources are leafy vegetables, fruits, fish, nuts, meat, seeds, etc. Try to consume a 100-gram serving of fruits and greens.

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Weight Loss with Indian Food Diet

An effective weight loss chart should cover all the food mentioned above groups. Indians can choose from an assortment of plans for both vegetarians and non-vegetarians. A nutritionist can chart a 1200-1400 calorie plan, depending on your physical activity. Your food habits, gender, preferences, and location (South Indian or North-Indian food, hilly or coastal cuisine) should be considered. If you love sambar and idli, your nutritionist will make a plan for you around your food preferences. If you prefer dal and chapati (flat bread), the same can be taken care of in the weight loss chart. For personalized nutrition and fitness plans, you can book a session with an expert to guide your weight loss journey.

Recommended Calorie Intake

A person’s ideal calorie intake depends on their target weight, height, gender, age, level of physical activity, metabolism, and Basal Metabolic Rate (BMR). BMR refers to the calories your body requires over a day to perform its basic life functions. 

Tips to Stick to your Weight Loss Diet

Keeping your body nourished is as important as monitoring what you eat. Keep the following in mind:

Maintain a food journal: Noting down what you eat helps with mindful eating.

Don’t deprive the body: Eliminating food groups or eating too less can lead to deficiencies, cravings, and low energy levels.

Drink water: Staying hydrated keeps you full and also aids digestion.

Load on the fiber: Processed carbs can cause sudden spikes and drops in blood sugar, causing cravings. High-fiber foods keep you satiated.

Don’t binge on weekends: Cheat days are good for self-motivation but do not overindulge as you may be packing in extra calories you lost throughout the week.

Science Behind Weight Loss

The formula is simple: Eating fewer calories than you can burn. Then, add 30 minutes of exercise to burn more calories than you eat daily. However, you cannot lose weight by exercising alone. The path to fitness requires a balanced weight loss chart, combined with a workout plan that suits you.

Bottomline

A healthy weight loss chart combined with exercise is important for sustainable weight loss and management. Consuming fewer calories than the body burns in a day can help an individual lose weight. However, their diet should balance proteins, fats, carbohydrates, nutrients, and fiber. Consuming complex carbohydrates, fiber, and enough water can keep you feeling satiated and reduce cravings. 

FAQs

Can I lose weight by exercising 30 minutes a day?

Yes. 30 minutes of exercise can help you lose weight, provided you follow a healthy diet.

Can I lose weight by simply exercising?

Combining diet and exercise is the way to lose weight and keep it off. 

What does a balanced diet entail?

A balanced diet includes 50% carbohydrates, 30% protein, 30% fat, 15-gram of fiber, and vitamins and minerals (100-gram fruits and greens).

Are carbs unhealthy?

Carbs provide energy to the body. Cut down on simple or refined carbs and consume complex carbs. 

How is fiber helpful for your body?

Fibre keeps you feeling full for longer, reduces cravings, and helps with digestion – aiding weight loss.

How useful is the body mass index?

Body Mass Index (BMI) is used to gauge body fat and identify health risks. A BMI of 18.5 to 24.9 is considered healthy.

Can a calorie deficit diet be considered a healthy way of losing weight?

A calorie deficit is a healthy way of losing weight. But very-low-calorie diets (less than 1000 calories) can cause deficiencies and increase cravings.

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