Which Indian Foods are Great to Lose Weight?

India is renowned for its vast varieties of herbs, spices and cuisine. Indian cuisine is rich in flavour and popular among many countries throughout the world. Indian food is also highly nutritious.

Foods commonly eaten to lose weight in India are different compared to other countries. Indian culture is very much fond of dal-chawal, roti-sabzi and idly-sambhar. For Indian people, it’s become a compulsion to have sabzi-roti and dal-chawal in their lunch so they can gain energy that will last for longer hours.

This food is also highly nutritious due to its freshness. Meals consumed across India vary depending on different states within the country. India consists of up to 28 states all with diverse cultures and food cuisine. Different states have varying popularity of Rice, Roti and Sabzi dishes.

Indian cuisine offers a great selection of grains, legumes, fruits, vegetable and beans. All these varieties of food provide a beneficial source of fibre, protein, minerals, carbohydrates, and fats.

The diet in India is commonly vegetarian. The staple diet consists of either roti (chapatti) and sabzi (curried vegetables) or dal (lentil) and chawal (rice).

Diabetes is however a continued concern and is highly prevalent within the Indian community. Other health concerns include heart disease which could be linked to factors such as high cholesterol and increased weight. The Lancet, a medical journal, stated that Indians have a high consumption of carbohydrates and a lower protein intake even though they have access to dietary sources.  This study does allow us to question if Indian food is effective and healthy to lose weight as compared to western food?

An authentic Indian diet on a daily basis should provide everyone with a good balance of carbohydrates, fibre, fats, and proteins. Perhaps diverting from the original Indian diets towards snacks where foods are fried and eating foods at inappropriate times like during the evening have led to an increase in diseases such as heart disease and diabetes.

Below are examples of different food groups that can be used to provide a healthy diet:

Vegetables – Tomatoes, eggplant, okra, onions, bitter melon, cauliflower, mushrooms, cabbage, spinach, mustard greens, and more

Legumes – Mung beans, kidney beans, lentils, chickpeas, and pulses.

Dairy – Cheese, dahi (yogurt), kefir, ghee

Healthy fats – Coconut milk, avocado, mustard oil, sesame oil, olive oil, ghee

Whole grains – Basmati rice, millet, buckwheat, quinoa, barley, whole-grain bread, sorghum

Nuts and seed – Almonds, pistachio, pumpkin seeds, sesame seeds, peanuts, and more

Root and tubers – Carrots sweet potatoes, yams

Protein sources – Legumes, dairy, and seeds

Spices and herbs – Ginger, cumin, coriander, garam masala, turmeric, fenugreek, basil, and more

Note – Adding non-starchy vegetables can help to boost fibre and feel satisfied for a longer time.

If you are interested in Indian foods ingredients are widely available at Indian grocery store like Sadda Superstore. Sadda Superstore is based in Hounslow West and Hayes – UK and offer an Online Grocery Shopping option. When ordering online you get your groceries delivered to your doorstep the next working day.

Below is a super healthy one-week Authentic Indian sample menu that focuses on a fresh and nutritious meals.

Monday

Breakfast – Sambhar and brown rice idly

Lunch – Whole grain roti and mixed vegetable curry

Dinner – Tofu curry and mixed vegetable with fresh spinach salad

Tuesday

Breakfast – Chana dal pancakes and mixed vegetable along with a glass of milk

Lunch – Chickpea curry and brown rice

Dinner – Sprout salad and khichdi

Wednesday

Breakfast – Apple cinnamon porridge made with milk and on the top sliced almonds

Lunch – Whole grain roti and tofu and mixed vegetables

Dinner – Palak paneer along with brown rice and mixed vegetables

Thursday

Breakfast – Yogurt and sliced fruits with sunflower seeds

Lunch – Whole grain roti and vegetable sabzi

Dinner – Chana masala and basmati rice with a green salad

Friday

Breakfast – Vegetable Dalia along with glass of milk

Lunch – Vegetable sambhar and brown rice

Dinner – Tofu curry with potato and mixed vegetable

Saturday

Breakfast – Multigrain parathas with avocado and sliced papaya

Lunch – Large salad with rajma curry and quinoa

Dinner – Lentil pancakes with tofu masala

Sunday

Breakfast – Buckwheat porridge with sliced mango

Lunch – Vegetable soup mixed with whole-grain roti

Dinner – Masala baked tofu with vegetable curry

Adopt the Lacto vegetarian Indian diet that which is an efficient way to lose weight. It will back you cut the sugary content and help your intake more proteins, fibre other healthier nutrition which will result in excess weight loss.