Not liking what you see in the mirror these days?
Chubby cheeks, protruding belly, dark under-eye circles and skin blemishes. Are you frustrated with trying on dresses or suits for hours that don’t fit you? Are suffering from low self-esteem because of it? This is what overweight and obese people go through every single day. It not only has a negative effect on your physical health but also on your mental health.
Are you worried about your increasing weight but have not paid attention to the real cause?
The cause is so easy to identify; it’s in our diet- The INDIAN Diet which is rich in spices, carbs, sugars, fats, and namkeen.
The optimal Indian diet for weight loss, which we offer with our weight loss program, is designed to increase your intake of plant foods, fresh vegetables, herbs, fruits, lentils, dairy products, a low consumption of lean meat and a limited amount of healthy carbs. At Toxin Enemy India, we give you the right tools to succeed in your weight loss journey.
Our Indian culture teaches us to treat our guests as gods, and that the best way to a man’s heart is through his stomach. On a daily basis we offer our friends and family too many delicious, oily, sugary, carbs rich and spicy food as a sign of hospitality and respect, however this is doing more damage than good, that is why we need the right guidance to start eating the right way to enrich our fellow Indian brothers and sisters lives with good health.
To create a positive change in India, we firstly need to change our way of eating habits. The sedentary lifestyle, lack of physical activities, availability of processed food, unhealthy eating habits and not enough guidance in the right way of eating. This has contributed to obesity problems and chronic diseases like heart diseases and diabetes in our Indian people.
We believe the right choice of food results in amazing health benefits, the right body shape, mental clarity, better moods, less stress, physical well being and optimal health. Our team at Toxin Enemy India are here to guide our Indian people with a healthy Indian diet for weight loss and much more.
Balanced Indian diet for Weight Loss:
In the past, the people of India have relied mainly on plant-based Indian diets for weight loss, which focuses on a balanced diet consisting of an adequate amount of lean proteins, fresh fruit and vegetables, healthy fats and a limited amount of healthy carbohydrates.
This is combined with the right vitamins and minerals needed to sustain a balanced diet. The traditional Indian diet for weight loss is associated with many health benefits including a lower risk of heart diseases, and diabetes. So why not to look back into the past for a guide in what we should be eating now for our health and wellness? Seems only logical we do this right?
What kind of healthy Indian food should we eat?
In India, healthy homemade food is always the best in any weight-loss diet, as the saying goes “Fresh is always Best”. If you grow your own fruit and vegetables that’s even better.
A healthy mixture of vitamins and minerals, good fats, lean proteins, fiber-rich fruit and vegetables is an excellent combination for weight loss. The right way to lose weight is by consuming the right food. We recommend that you include the following nutrients in your diet plan for weight loss:
- Lean Proteins: Lean proteins are important in today’s diet whether you are non-veg or vegetarian, proteins are essential for building muscle mass. Proteins are found throughout the body in muscles, hair, skin and body tissue. Proteins help to build and repair body tissue, muscles, cartilage, skin, and blood. By adding lean proteins to your diet such as lentils (dal), legumes, kidney beans, black chickpeas, dairy products, eggs, meat, seafood, and lean red meat to your diet, it helps you to meet your daily protein requirement. A high protein diet improves metabolism, helping you burn more fat each day, resulting in increased weight loss.
- Good Fats: Eating good fats as part of a healthy diet is essential for health. Fats give energy to your body, support cell growth, protect your organs, keep your body warm, help absorb nutrients and produce hormones. Incorporate good fats (monounsaturated and polyunsaturated) into your diet. It is highly recommended for ongoing overall health. Aim to eat a diet with low-fat dairy products, poultry, fish, non-tropical vegetable oil, extra virgin olive oil, canola oil, sunflower oil, nuts and pure desi ghee. Strictly avoid trans and saturated fats.
- Vitamins and minerals: Vitamins and minerals are essential in any diet to support bones, heal wounds, boost the immune system, convert food into energy, and repair cellular damage. The best approach to ensure you get a variety of vitamins and minerals, and in proper amounts is to adopt a broad healthy diet. This involves a diet that includes natural minerals and vitamins rich fruits and vegetables. This can be watermelon, broccoli, avocados, asparagus, spinach, beans and legumes, low-fat proteins, dairy products, lean meat, and fish. If you are unable to get the right amount of vitamins and minerals through your diet itself, you can buy supplements for these.
- Herbs and spices: Indian spices such as jeera, Haldi, adrak, methi, cinnamon are very helpful in suppressing hunger and blocking the formation of new fat cells in the body thus promoting weight loss. It is good to experiment with different types of spices for health benefits and at the same time why not create delicious food?
- Carbohydrates: Food rich in carbohydrates are important to have in limited amounts. They help to power up our kidneys, heart muscles, and brain. Some modern diets focus on strict carb control for weight loss but the most important thing is to eat good quality healthy Indian carbohydrate food. Healthy carbohydrate-rich food can be beneficial in small amounts, as long as they are good carbs, not bad empty carbs, such as french fries, cookies, soft drinks, wheat flour, etc. Fiber rich foods such as fruit, broccoli, carrots, nuts, etc. aid in digestion, making you feel fuller for longer which helps increase your weight loss.
- Drink a lot of water. Water is 100% calorie-free that helps you burn more fat and suppresses your appetite. Sometimes when you are feeling hungry it may just be that you’re thirsty instead, so sip on some water and if you’re still hungry then go ahead and eat a healthy snack. It is beneficial to have water before each meal, preferably one cup half an hour before and if possible warm or at room temperature. Water is very helpful for weight loss so, drink at least 8-10 glasses of water each day which is between 2-3 litres.
- Eat more soluble fiber-rich food as they help in weight loss. One study linked a 10-gram increase in daily soluble fiber intake to a 3.7% lower risk of gaining body fat. It can help you with weight loss by curbing your appetite. So make sure you add high fiber foods such as flaxseeds, green leafy vegetables, lentils and high fiber fruits such as apples to your diet.
- Always have your meals on time. Don’t skip meals. Most Indian families have a late dinner, eating dinner late in the evening often aids in weight gain since the metabolism slows down at night. Always have your dinner by 7/8 pm.
- Stick to whole, unprocessed, raw foods including seasonal fruits, vegetables and salads. Eating salad sometimes before meals helps to limit your overall food intake at meal times.
- Say no to artificial sugar, sweets, packaged, fried, processed foods, sugary drinks, and sodas.
The Bottom Line:
You don’t have to stop eating your regular food or make huge changes to your diet. All you need to do is stick to the -balanced Indian diet for weight loss. Focus more on what not to eat, drop unhealthy eating habits, and add in some physical exercise to get into shape!
Follow this Indian diet for weight loss for maintaining a healthy-wealthy lifestyle.