Eating habits in India vary widely across regions, with different spices, herbs, and fresh ingredients defining Indian cuisine. The majority of Indians follow a plant-based diet due to religious reasons, which encourages vegetarianism or veganism. So, the majority of the population adheres to this plant-focused diet, with lentils, fruits, and vegetables taking centre stage.
Even though plant-based foods are a big part of Indian diets, obesity is becoming a real issue, mainly because of the rise in processed foods. With processed snacks and meals more available than ever, we're seeing more health problems like heart disease and diabetes. But the good news? People are now turning to healthier options!
Indian foods have some great choices if you want to lose weight that also offer ample nutrients and, best of all, won’t cost you a fortune.
In this blog, we will share some indigenous Indian foods that can support weight loss while boosting your overall nutrition. These options are not only healthy but also easy to incorporate into your daily diet.
Table of Contents
- Which Is The Best Indian Food For Weight Loss? 10 Best Indian Foods For Weight Loss
- Can I Lose 5kg With A 7-Day Diet?
- How To Lose 10kgs On An Indian Diet?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
Which Is The Best Indian Food For Weight Loss? 10 Best Indian Foods For Weight Loss
If you want to shed a few kilos on a plant-based Indian diet, then try these light and nutritious meals and the best Indian foods for weight loss that are also easy on the pocket:
1. Daliya
Daliya is rich in fibre and protein and light in calories. The benefits of dietary fibre help boost digestion and keep yourself full, preventing you from overeating or reaching for unhealthy snacks later. A bowl of daliya can is a great idea for breakfast, and you can either make it savoury or sweet.
Also Read: Your Secret Weapon To Slim Down Fast: 20 Weight Loss Fibre Foods And Their Game-Changing Benefits
2. Pista
Pistachios are a solid choice for weight loss—packed with healthy fats, protein, and fibre to keep you full. They're great for snacking without overdoing it; just remember to watch your portion sizes!
3. Dahi
Dahi, or curd, is a good source of probiotics and good bacteria that improve the digestive system and intestinal health. Good digestion improves better nutrient absorption, which prevents weight gain.
4. Imli
Imli, or tamarind, contains a compound called hydroxycitonic acid (HCA), which suppresses appetite and reduces weight gain. It also increases the release of hormonal serotonin in the brain, which may make you feel less hungry.
5. Sweet Potatoes
Sweet potatoes are awesome for weight loss! They're loaded with fibre and vitamins, plus they’re low in calories but super filling. You can enjoy them roasted, mashed, or in soups—definitely a versatile and healthy option!
6. Tomatoes
The water and fibre content of this fruit is very high, which makes it a "high volume" food while still being low in calories. They’re also high in antioxidants and packed with water, making them super hydrating and filling. Whether in salads, sauces, or as a snack, they add tons of flavour without the extra calories!
Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss And Delicious Healthier Alternatives To Try!
7. Dal Chawal
Dal Chawal is a classic Indian comfort food that’s both nutritious and filling. Packed with plant-based protein from lentils and fibre from rice, it helps keep you full and satisfied. It’s low in fat, making it a great option for weight loss, plus it's easy on the wallet! Pair it with veggies for an even healthier meal.
8. Rajma Chawal
Rajma Chawal is a hearty and wholesome dish made with kidney beans and rice. It's rich in protein, fibre, and essential nutrients, making it great for weight loss and muscle building. The combination of carbs and protein keeps you full longer while being low in fat. Plus, it's delicious and easy to prepare!
9. Idli Sambhar
If you want to lose some kilos, South Indian cuisine makes a great choice. South Indians’ favourite meals include idli sambhar, which is easy to prepare and has low-calorie and filling content. Each idli contains only 40-60 calories and pairs well with a generous bowl of sambhar.
10. Khichdi
Khichdi is a simple, nutritious dish made with rice and lentils, making it light yet filling. It’s easy to digest and packed with protein and fibre, helping to keep hunger at bay. Low in calories, it’s perfect for weight loss while providing essential nutrients. Enjoy it with veggies for added vitamins and flavour!
Also Read: Murmura: Health Benefits & Side Effects Of Eating Puffed Rice
Can I Lose 5kg With A 7-Day Diet?
Losing 5kg in just 7 days is not a realistic or safe goal for most people. While it’s possible to lose some weight in a short time, most of it will likely be water weight, not fat. Extreme calorie restriction and crash diets can cause several negative effects:
| 1. Water Weight Loss | Rapid weight loss is usually temporary and results in the loss of water weight, not fat. This weight often comes back once you return to your normal eating habits. |
| 2. Muscle Loss | Extreme dieting can also cause your body to break down muscle tissue instead of fat, slowing down your metabolism. |
| 3. Unrealistic Expectations | Trying to lose 5kg in a week may set you up for disappointment and frustration, as it’s an unsustainable and unhealthy method of weight loss. |
| 4. Health Risks | Rapid weight loss can negatively impact your organs, cause dehydration, and result in other health complications. |
| 5. Nutrient Deficiencies | Restricting calories drastically can lead to nutrient deficiencies that harm your body’s overall health. |
Also Read: Light & Healthy Indian Dinners: 14 Nighttime Meals For Weight Loss
How To Lose 10kgs On An Indian Diet?
Before beginning your weight loss journey, it's important to set a clear goal and stay committed. Here are some essential tips for losing 10kgs, specifically tailored to an Indian diet:
- Calculate your calorie intake for weight loss and stay in a consistent calorie deficit.
- Avoid too many dairy products, like milk.
- Drink 3-4 litres of water every day.
- Increase protein intake.
- Control the portion size of your meals.
- Do cardio as well as strength training. Consider enrolling in ToneOp Fit’s Home Workout Plan to exercise in the comfort of your home.
- Avoid carbonated drinks and refined flour.
- Eat millet and whole grain cereals.
- Drink green tea every day to increase metabolism.
- Avoid simple carbohydrates.
- Add fibre-rich foods to your diet.
- Sleep well.
Dietitian’s Recommendation
Indian food can certainly help you lose weight if you eat the right foods, especially home-cooked. Incorporate foods like dal, roti, vegetables, and fruits to feel satiated and get essential nutrients. Reducing the intake of processed foods, fried snacks, and sugary drinks is important.
Moderate exercise and staying hydrated are also key factors for effective weight loss. Portion control and meal timing, such as eating smaller, more frequent meals, can further support weight management.
Dt. Lavina Chauhan
The Final Say
To lose weight successfully, focus on eating nutrient-rich foods like fruits, vegetables, and whole grains while staying active. Processed foods are a big culprit in weight gain, so cut back on them to improve health. Indian meals like dal chawal, rajma chawal, and khichdi can help you lose weight without burning a hole in your wallet.
With consistency, proper hydration, and balanced meals, you'll be on your way to achieving your health goals. Stay patient, and remember—small changes lead to long-lasting results.
FAQs
1. Can you lose 5 kg per week?
Losing 5 kg in a week is not healthy or sustainable; gradual weight loss of 0.5–1 kg per week is recommended.
2. How many calories should I eat to lose 5 kg per week?
Losing 5 kg per week is unsafe and unsustainable. A more realistic goal is 0.5–1 kg per week, which requires a daily deficit of about 500–1000 calories.
References
- https://www.livofy.com/health/how-to-lose-10-kg-in-10-days/
- https://www.metropolisindia.com/blog/preventive-healthcare/diet-chart-for-weight-loss-for-both-men-and-women#:~:text=Such%20Indian%20food%20for%20weight,keep%20you%20from%20heart%20disease.
- https://www.alcofoods.com/blogs/weight-loss/6-best-indian-foods-for-weight-loss?srsltid=AfmBOorW0_iIc7u2EtKsccnmjHbp1w8UfOfbypHYiD0FD4zDVzw5w5SK
- https://www.alcofoods.com/blogs/weight-loss/6-best-indian-foods-for-weight-loss?srsltid=AfmBOorW0_iIc7u2EtKsccnmjHbp1w8UfOfbypHYiD0FD4zDVzw5w5SK
- https://www.healthshots.com/healthy-eating/superfoods/move-over-celery-these-10-indian-foods-for-weight-loss-can-get-the-job-done/
- https://swasthaaharsolution.com/blogs/top-10-healthy-indian-foods-for-weight-loss/
- https://www.olivaclinic.com/blog/indian-diet-plan-to-lose-10kgs-in-one-month/
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