Are you struggling to lose weight but can't resist your favourite Indian dishes? Let's be real; we all love a good samosa or gulab jamun, but these deep-fried, sugar-laden treats can pack on the pounds faster than you can say "cheat day." In fact, just one samosa can contain a whopping 300 calories and 18 grams of fat! Yikes!
But fear not, my friends. With a little creativity and some smart swaps, you can still enjoy the flavours you love without the guilt. For example, try baking your samosas instead of frying them, or opt for a healthier alternative, like a vegetable cutlet. And instead of that sugary gulab jamun, why not indulge in a fresh, juicy mango or a delicious, low-fat yoghurt-based dessert?
Remember, food to avoid to lose weight very quickly includes things like fried snacks, sugary sweets, and heavy curries. In this blog, we'll share 10 calorie-heavy Indian foods to avoid for weight loss and provide you with a list of healthy foods for weight loss. So, let's dive in and discover the Indian foods to avoid for weight loss and the delicious, guilt-free alternatives that will make your taste buds dance with joy!
Table Of Contents
- 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
- 7 Healthier Indian Food Alternatives For Weight Loss
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
10 Calorie-Heavy Indian Foods To Avoid For Weight Loss
Let’s kickstart this blog by talking about some calorie-laden Indian foods to avoid for weight loss:
1. Deep-Fried Snacks
Deep-fried snacks are a common feature in Indian street food and meals prepared at home. These foods are frequently prepared in excessive oil, leading to unnecessary calorie intake. As they soak up a significant amount of oil when fried, they have the potential to cause weight gain if eaten frequently.
Why to Avoid:
Deep-fried foods are calorie-dense, and excessive calorie intake is one of the leading causes of weight gain. Additionally, the oils used for frying are often reused, leading to the formation of trans fats, which are harmful to health and can increase bad cholesterol levels, ultimately affecting weight and heart health.
Popular Examples:
- Samosa
- Pakoras
- Bhature
- Poori
2. High-calorie Sweets and Desserts
Indian "mithai," or sweets, are frequently made with a lot of sugar, ghee, and refined wheat. Even though they are delicious, their high-calorie content may hinder your attempts to lose weight. Regular eating of these treats may cause blood sugar levels to surge, which over time may result in insulin resistance—a condition that is associated with obesity.
Why to Avoid:
These desserts are a major source of simple carbohydrates and sugars, which provide little nutritional value but can lead to fat accumulation, particularly stomach fat. Consuming a lot of sugar is also linked to a number of health problems, including metabolic syndrome and diabetes.
Popular Examples:
- Jalebi
- Gulab Jamun
- Rasgulla
- Laddu
3. White Rice and Refined Grains
White rice is a staple in many Indian households, but it lacks the fibre found in whole grains. Similarly, maida, used to make naan, parathas, and other breads, is stripped of essential nutrients. These refined grains lead to rapid spikes in blood sugar and can cause overeating due to the lack of satiety.
Why to Avoid:
Refined grains have a high glycemic index, leading to quick digestion and a subsequent increase in hunger. They also promote fat storage, particularly around the abdomen, which makes weight loss challenging. Moreover, refined grains lack the vitamins, minerals, and fibre that aid in digestion and fat metabolism.
Popular Examples:
- Basmati Rice
- Maida (Refined Flour)
4. High-Fat Curries and Gravies
These rich and creamy curries are often made with large amounts of butter, cream, or ghee, making them high in fat and calories. While these dishes are certainly indulgent, they can quickly add up in terms of calorie count, even when consumed in small portions.
Why to Avoid:
Cream, ghee, and cashew-based curries are heavy in saturated fats, which raise cholesterol and cause weight gain. These foods' high-calorie content can easily lead to an excess of daily calories, impeding the process of losing weight.
Popular Examples:
- Butter Chicken
- Shahi Paneer
- Malai Kofta
- Rogan Josh
5. Parathas and Other High-Fat Flatbreads
Parathas are delicious but often made with generous amounts of ghee or oil, making them calorie-heavy. They are usually stuffed with potatoes, paneer, or cauliflower, which adds to the caloric load.
Why to Avoid:
The high-fat content from ghee and oil makes parathas a poor choice for those trying to lose weight. Additionally, the starches in the fillings, especially potatoes, can increase the carbohydrate content, which may lead to fat storage when consumed in excess.
Popular Examples:
- Aloo Paratha
- Paneer Paratha
- Gobi Paratha
6. Sugary Beverages
Sugary beverages are a hidden source of calories in many diets. In Indian cuisine, beverages like sweetened chai and lassi are consumed frequently, often without considering their caloric content. These drinks are packed with sugar, which can easily lead to overconsumption of calories without offering any significant nutritional value.
Why to Avoid:
Drinks with added sugars provide empty calories and do not contribute to satiety, meaning you're likely to consume more food without feeling full. Additionally, sugary drinks are quickly absorbed into the bloodstream, leading to insulin spikes and promoting fat storage.
Popular Examples:
- Chai with Sugar
- Lassi
- Falooda
- Sweetened Coconut Water
7. Processed Packaged Foods
Many processed packaged foods are high in preservatives, salt, unhealthy fats, and artificial flavourings. These include ready-to-eat Indian meals, instant noodles, and deep-fried chips like banana increase weight. These foods may be convenient, but they offer little nutritional value and can be high in unhealthy fats and sodium.
Why to Avoid:
Processed foods are often high in trans fats and sodium, both of which can contribute to weight gain and water retention. Additionally, these foods are typically low in fibre and protein, leading to poor digestion and increased hunger shortly after consumption.
Popular Examples:
- Instant Noodles
- Ready-to-Eat Meals
- Namkeen (Savory Snacks)
Also Read: What Is The Thermic Effect Of Food: Know Here
8. High-sugar Condiments and Pickles
Chutneys and pickles are common accompaniments to Indian meals. While they add flavour, they are often made with large amounts of sugar, salt, and oil. These condiments can contribute to calorie overload without being a primary food source.
Why to Avoid:
Pickles are high in sodium, which can lead to water retention and bloating, making it difficult to see weight loss results. Sugar-laden chutneys also add unnecessary calories to your meal, making it harder to stay within your calorie limits.
Popular Examples:
- Chutney (Sweet Tamarind Chutney)
- Pickles (Achar)
9. Full-Fat Dairy Products
While dairy products are an essential part of Indian cuisine and offer numerous health benefits, full-fat versions can contribute to weight gain due to their high calorie and fat content. Cheese and butter, in particular, are frequently used in cooking and can quickly add up in terms of calories.
Why to Avoid:
Full-fat dairy products are calorie-dense and high in saturated fats, which can increase your daily calorie intake and contribute to fat storage. Excessive consumption of Butter, cheese and full-fat paneer can slow down weight loss progress.
Popular Examples:
- Full-Fat Milk
- Cheese
- Butter
- Paneer
10. Biryani and Pulao
Biryani and pulao are rice-based dishes often cooked with generous amounts of oil, butter, and rich spices. These dishes are typically high in calories, especially when made with meat like mutton or chicken cooked in rich gravies.
Why to Avoid:
Biryani and pulao are dense in calories due to the combination of rice, oil, and meat. Even though these dishes may contain vegetables and protein, the overall calorie count can hinder weight loss when eaten in large portions.
Popular Examples:
- Chicken Biryani
- Vegetable Pulao
- Mutton Biryani
These 10 categories of Indian foods to avoid for weight loss should be restricted as much as possible, especially if you are planning to follow a nutritious meal plan. However, if you are unsure how to proceed, ToneOp Fit’s Balanced Weight Loss Diet Plan is here to assist you in every way!
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Also Read: 10 Energy Boosting Foods And 5 Best Health Drinks
7 Healthier Indian Food Alternatives For Weight Loss
So, we are done with Indian foods to avoid for weight loss, and now let’s have a look at their healthier alternatives.
1. Opt For Roti Instead Of Naan or Paratha
Why: Naan and paratha are often made with refined flour (maida) and cooked with ghee or butter, which adds calories and unhealthy fats.
Alternative: Opt for whole wheat roti or chapati. They are made with whole grains, higher in fibre, and lower in fat.
2. Have Brown Rice or Quinoa Instead of White Rice
Why: White rice is a refined carbohydrate, which causes quick spikes in blood sugar and leads to overeating.
Alternative: Brown rice or quinoa provides more fibre and keeps you full for longer, promoting stable blood sugar levels and better digestion.
3. Try Grilled or Tandoori Dishes Instead of Fried Foods
Why: Deep-fried snacks like samosas or pakoras are calorie-dense and unhealthy.
Alternative: Choose grilled or tandoori options like tandoori chicken or paneer tikka, which are cooked with less oil and contain more protein, helping with satiety and muscle maintenance.
4. Go For Vegetable Sabzi Instead of Creamy Curries
Why: Curries like butter chicken and malai paneer are high in cream and ghee, making them heavy in calories and fats.
Alternative: Opt for vegetable-based curries like mixed sabzi or palak paneer, cooked with minimal oil and without cream. Tomato-based gravies are lower in fat and healthier for weight loss.
Also Read: 6 Health Benefits Of Bananas For Males And Females With Side Effects To Keep In Mind
5. Have Idli Instead of Dosa
Why: While both idli and dosa are made from fermented rice and lentil batter, dosas are often cooked with more oil or ghee.
Alternative: Steamed idlis are a better option since they are light, low in calories, and don’t require oil.
6. Drink Lemon Water or Buttermilk Instead of Sweetened Lassi
Why: Sweetened lassi is high in sugar and calories, making it unsuitable for weight loss.
Alternative: Opt for plain buttermilk (chaas) or lemon water. Both are refreshing, low-calorie drinks that aid digestion.
7. Swap Dal Tadka Instead of Dal Makhani
Why: Dal makhani contains cream and butter, adding extra calories and fats.
Alternative: Choose dal tadka, which is made with lentils and minimal oil. It’s rich in protein and fibre, helping you feel full for longer.
8. Munch On Stir-fried or Roasted Snacks Instead of Namkeen
Why: Namkeen snacks are often deep-fried and high in salt and unhealthy fats.
Alternative: Roasted chickpeas, peanuts, or stir-fried sprouts are nutritious and low-calorie snack options packed with protein and fibre.
Also Read: 10 Benefits Of Eating Fruits On An Empty Stomach With 8 Choices!
Dietitian’s Recommendation
When it comes to weight loss, it's crucial to be mindful of Indian foods to avoid for weight loss that can hinder progress, particularly in a cuisine as rich and diverse as Indian food. Many traditional Indian dishes are packed with refined carbs, sugars, and unhealthy fats that can lead to overeating and weight gain. However, by avoiding foods like fried snacks, sugar-laden beverages, creamy curries, and refined grains, you can make a significant difference in your health and weight management.
Dt. Akshata Gandevikar
The Final Say
So, that wraps this blog about Indian foods to avoid for weight loss. Going for healthier swaps such as whole grains, grilled or steamed foods, vegetable-based dishes, and low-fat dairy can help you enjoy Indian cuisine while staying on track with your weight loss goals. A balanced approach, along with portion control and mindful eating, is real deal to achieving sustainable results. By making informed choices and focusing on nutrient-dense foods, you can enjoy the flavours of Indian cuisine without compromising your health or weight loss journey.
FAQs
1. Is paratha good for weight loss?
Parathas, especially those made with excessive oil or ghee, are high in calories. Opt for dry rotis or whole wheat chapatis instead to reduce calorie intake and aid weight loss.
2. Are butter-based dishes like paneer butter masala good for weight loss?
No, dishes like paneer butter masala are rich in fats and calories. Opt for grilled or stir-fried paneer with minimal oil to make it a healthier choice for weight loss.
3. Should I avoid sugary drinks like chai and lassi?
Yes, sweetened chai, lassi, and other sugary beverages are high in calories. Opt for unsweetened drinks like black tea, green tea, or buttermilk without added sugar for weight loss.
References
- https://www.medicalnewstoday.com/articles/324564
- https://www.fitterfly.com/blog/foods-to-avoid-for-weight-loss/
- https://www.1mg.com/articles/web-stories/5-indian-foods-to-avoid-for-quick-weight-loss/?srsltid=AfmBOorNtjGNZ1sy3OFyAeFW46kdZAeZb1T5wn8xsmBeTQvTl2i7u3_A
- https://www.rntfitness.co.uk/how-to-eat-indian-food-to-still-be-healthy-and-lose-weight/https://www.rntfitness.co.uk/how-to-eat-indian-food-to-still-be-healthy-and-lose-weight/
- https://www.preetpalsandhu.com/how-to-lose-weight-with-indian-food
- https://www.webmd.com/diet/ss/slideshow-diet-best-worst-indian
- https://www.healthshots.com/healthy-eating/nutrition/weight-loss-5-healthier-alternatives-to-your-favourite-staple-foods/
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