Workout And Diet Plan To Lose Weight And Gain Muscle – About 135 million Indians are obese due to their unhealthy eating habits (1). This puts women, men, and even children at risk for heart disease, diabetes, and cancer (2). Fortunately, following the Indian diet is very effective for weight loss.
Which Indian diet are we talking about? It is a four-week lacto-vegetarian diet plan specially designed with Ayurvedic ingredients that results in weight loss and improved health (3).
Workout And Diet Plan To Lose Weight And Gain Muscle
A plant-based or vegetarian diet is highly effective in reducing the risk of obesity and related diseases (4).
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The best part is that Indian cuisine is full of interesting spices, fresh herbs and rich flavors.
In this article, we’ll dive deeper into this doctor-approved four-week diet plan, how it works, and more. Keep reading!
The India Diet Plan is a 4-week vegetarian/lacto-vegetarian diet for people who struggle to lose weight with other diets.
The rise of obesity and obesity-related diseases over the centuries in India led to the creation of this diet. However, a plant-based diet is beneficial for human health regardless of ethnicity or geography.
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Dietary fiber helps improve satiety and bowel movement (5). Milk and dairy products increase the number of good gut bacteria, increase satiety, and strengthen bones (6).
Being on this diet can help you stay stress-free and relaxed, both of which are essential for weight loss.
India’s lacto-vegetarian diet plan is a great way to lose pounds. But you need to know what foods you need and in what quantities.
Portion control is one of the key factors in weight loss. One way you can measure your food intake is to know how many calories you should be consuming per day. Here is a chart to help you calculate your daily calorie intake.
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If you are sedentary, 1900 calories will only help you maintain your current weight. To lose weight, you can start exercising or cut 500 calories from 1900 calories (8). The goal is to create a negative calorie balance.
In this post, we have a 4 week 1500 calorie diet plan. Remember, if you include exercise in your routine, you can consume 1900 calories (or more depending on the level and intensity of your exercise).
2 idlis with 1 cup sambar and ¼ cup coconut chutney + 1 cup green tea + 4 almonds
2 rotis + 1 piece white rice + 1 cup dal + 1 cup mixed vegetable curry + 1 cup salad + 1 cup milk (after 20 minutes)
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1 cup fish sauce, 15 peanuts with salt, pepper and lemon to taste OR 1 cup chopped cucumber and carrot
2 rotis + ½ cup mixed vegetable/pea curry + 1 cup low fat coffee + 1 cup salad + 1 cup warm buttermilk with a pinch of turmeric before bed
You lose water weight and healthy eating habits prevent bloat. You will lose weight and feel lighter and happier. But don’t give up just yet! The main goal is to lose fat. So on to week 2.
2 rotis or 1 serving of rice + 1 cup vegetable curry + ½ cup lentil curry + 1 cup salad + 1 cup low-fat peanuts
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2 rotis + ½ cup mushroom/tofu curry + ½ cup blanched spinach/broccoli + 1 cup warm milk with a pinch of turmeric before bed
Start burning the fat. You will feel better because digestive problems, gastritis and weak immunity will slowly disappear. You love your new lifestyle and look forward to week 3.
½ cup white rice + 1 roti (with or without butter) + 1 cup rajma + 1 cup salad + 1 cup buttermilk
2 rotis + ½ cup of daal + 1 cup of vegetable soup + ½ cup of salad + 1 piece of dark chocolate + 1 cup of warm milk before bed
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You will lose at least 5 kilos and be more active. Your attention will increase. Having a cheat day will also improve your mood and your determination to complete week 4 of the Indian diet plan for weight loss.
2 rotis + 1 cup vegetable curry + 1 cup lentils/beans + ½ cup salad + ½ cup low-fat peanuts
1 roti or 1 serving of brown rice + 1 cup of daal / mushroom + ½ cup of boiled vegetables + 1 cup of warm milk before bed
Good job! You followed the plan and you can clearly see its results. You look much thinner, you are more active and you are proud of yourself.
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You can also customize your diet plan based on the foods you like and have access to. Here is an Indian food calorie chart to help you do that.
Broccoli, Tomatoes, Cabbage, Cauliflower, Snake Gourd, Bitter Gourd, Spinach, Chili Peppers, Pumpkin, Green Chili Peppers, Squash, Okra, Eggplant, Radishes, Turnips, Carrots, Beets, Sweet Potatoes, Potatoes with Skins, Radishes, Peas , summer squash and green beans.
Cinnamon, cardamom, turmeric, nutmeg, black pepper, star anise, cayenne pepper, cumin powder, coriander powder, coriander, oregano, dill, cloves, saffron, fennel seed and fenugreek.
The National Institute of Nutrition recommends physical activity for a healthy life. This is a simple 20-minute workout routine that you can do in the comfort of your own home.
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You can also swim, run, walk, dance, cycle or do yoga. Here are some weight loss tips to help.
Use smaller cups and plates. Research has shown that limiting the size of plates can help reduce the amount of food consumed. This is a tried and true method for cutting calories and losing weight (9).
It is important to stay away from processed and unhealthy foods to lose weight. However, there are some easy healthy eating choices to manage your cravings. Check out the infographic below to explore some healthy Indian snack options for weight loss.
The Indian diet plan for weight loss lasts for 4 weeks and contains Ayurvedic ingredients that will help you manage your weight and improve your overall health and immunity. This is a lactovegetarian diet plan that contains good amounts of calcium from dairy products and dietary fiber, essential minerals and vitamins from greens and vegetables. This diet, filled with interesting spices and fresh herbs, will satisfy you with its taste. Keeping hydrated with an active lifestyle while following this diet will help you achieve the best results.
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If you are ready to run 1 km, push up 20 times and crunch 30 times, you can eat biryani during this diet! Joking aside, yes, it’s tempting to stray from your goal, but be persistent and it will become a habit. When you lose weight, you can indulge in high-calorie food once a week.
If you stick to the diet and exercise plan for 4 weeks, you can lose up to 5 kg.
No, unfortunately, sugar and milk tend to destroy the goodness of tea. Also consume sugar in tea, packaged juices, sodas, etc. Therefore, avoid any drinks that contain sugar or artificial sweeteners.
There are many choices when it comes to cooking oil. Different oils have different qualities that make them better for different uses. Some are suitable for baking, some for cooking and some for salads. Before choosing an oil, it is important to evaluate the needs of your recipe. If you’re trying to fry something, you want to choose an oil with a neutral flavor and a high smoke point (the point at which the oil starts to smoke and become ineffective).
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It is always best to continue changing the type of fat every month so that the body receives enough fat in different types of fat.
Two to three spoons of oil a day is recommended for a healthy life and keeps diseases and illnesses at bay. You should consume only ½ liter of oil per month at most.
Ghee is good for you and a great anti-inflammatory agent. Yes, you can use oil, but not more than 3 spoons a day if you want to lose weight.
Yes, you can use spices. Spices are the essence of Indian cuisine. But don’t overdo it, as spicy food can irritate the stomach lining, leading to infections and digestive and liver problems, which are some of the causes of weight gain.
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Don’t overeat your food. Overcooking or cooking can destroy the nutrients in vegetables. If you want to reheat cooked food before storing it, do not overheat it. The more you heat or boil food, the lower the nutritional value of the food. Try eating raw salads. Blanch instead of boiling or baking. Avoid deep frying altogether. You can eat steamed food.
You have several options: A. Eat homemade desserts that are low in sugar. B. Have a piece of dark chocolate. C. Eat fruit one hour after lunch. D. Chew one after each meal.
Merlin Annie Raj is a Registered Dietitian in Hyderabad, India. She has 14 years of experience in clinical nutrition and teaches nutrition and dietetics to undergraduate and graduate students. He was awarded the “President’s Award”.
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