Discover some of the Indian diet and food recipes for weight loss.

If you want to lose weight, then you must be careful about the food that you are eating.

A simple exercise and perfect diet plan will help you shed the extra pound that you have accumulated over the period.

I am listing down some of the food items and recipes which will help you to get the desired result.

It is recommended to include the following foods somehow in your diet plan to make your weight loss endeavors best of both worlds.

This is not only for Indian; anyone tries it. These recipes prepared with herbs and spices are healthy.

Food That Help You Lose Weight:

  • Brown Rice:

Most of the Indians are only familiar about one type of rice i.e. white rice. But, let me open your eyes; Brown rice is better as it has a lower glycemic index and more nutritional value than the white rice.

Brown Rice Helps Shed Extra Pound
Brown Rice Helps Shed Extra Pound

Regarding weight loss, it has more ‘fiber’ (well! Savior nutrient for weight losers), and it gives you an experience of full diet even when you eat less. So, purchase brown rice next time!

  • Green Leafy Vegetables & Spinach:

Rich in fiber and folate, rich in water content, low calories, improved metabolism, improved digestion and what not; green leafy veggies have copious advantages. Vegetables like cabbage, Spinach, broccoli, Casella, lettuce, leaves of Colocasia, fenugreek and mustard are considered as some of the best weight loss foods and are easily available as well.

  • Beans & Lentils:

Soybeans, black beans, etc. are protein-rich and reduce hunger cramps during dieting. Contain soluble fibers which help to lower the cholesterol and triglycerides level. Can also be taken as snacks in between meals.

Beans & Lentils
Beans & Lentils
  • Garlic:

Garlic reduces the appetite. What else is needed? Moreover, it also truncates the cholesterol level and helps in maintaining blood sugar level. It is also turn out to be effective against cancer and cardiovascular diseases.

Garlic
Garlic
  • Cucumber:

They are lavish in water content and add fewer calories in your diet. They satisfy hunger without adding any extra calories in your diet.

Cucumber
Cucumber
  • Nuts & Seeds:

Rich in omega three fatty acids. Support in the reduction of bad cholesterol level and alleviation of good cholesterol level. Nuts like almonds, peanuts, etc. and seeds including flax seeds and pumpkin seeds are helpful in weight loss endeavors.

Nuts & Seeds
Nuts & Seeds
  • Fish:

Excellent sources of omega three fatty acids and proteins but avoid fried fish for weight loss purpose. If you are a non-vegetarian, it’s a blessing; have it 2-3 days in a week. Among fishes Sardines, tuna, anchovies, and mackerel are besties.

  • Whole Grains:

Whole grains entail proteins, vitamins, minerals, phytochemicals, and antioxidants plus they are rich in fiber and also have low-fat

Whole Grains
Whole Grains

content; so, literally they are the concoction.

  • Low- Calorie Fruits:

Low-calorie fruits incorporate oranges, grapes, apple, lemon, pears, strawberries, plums, watermelon, etc.

  • Healthy spices:

Spices are also instrumental in weight reduction to some extent. Healthy spices like cinnamon, cumin seeds, cloves, ginger, turmeric, mustard seeds and black pepper can be employed in food preparations for weight loss purpose.

Healthy spices
Healthy spices

INDIAN RECIPES TO LOSE WEIGHT:

Though most of the Indian recipes are spicy and carbohydrate-rich, you can discover low-calorie Indian recipes from the available Indian ingredients.

Oats Recipes:

There is no better way to break your fast than having a bowl of oats. Oats are recommended for patients with heart diseases and diabetes (type2).

They also contribute to checking blood pressure, reducing weight, decreasing cholesterol level and strengthening the immune system. Here are some recipes of oats for weight loss:

  • Lemon Oats:

Ingredients:

  • Oats – half cup
  • Water- a cup
  • Lemon Juice- 1 to 1 ½ tbsp
  • Turmeric Powder -1/4 tbsp
  • Salt (as per taste)

Tempering Additives:

  • Olive oil – 1 ½ tbsp
  • Mustard Seeds – ½ tbsp
  • Peanuts – 1 tbsp
  • Green Chilies – 2 or 3
  • Bengal Gram – ½ tbsp
  • Black Gram -1 tbsp
  • Curry Leaves – 6 to 8
  • Asafetida – just a pinch

How To Prepare?

Dry roast half cup of oats for about 2 minutes on low flame. In another pan, add olive oil, mustard seeds Black Gram, and Bengal Gram and stir the mix for about a minute.

Add slit green chilies, curry leaves and turmeric powder to it and stir the mixture thoroughly. Add peanuts and fry it for a minute. Pour one cup of water.

Oats Recipes
Oats Recipes

Add salt as per your taste and then boil. On boiling, add the roasted oats while stirring for 2 to 3 min. Turn off the flame. Add lemon juice to the oats and mix it well. All ready!

  • Oats Idli:

Can be taken for breakfast or dinner. Rich in fiber and nutritious as well at the same time. Moreover, it requires little oil so ideal for those looking to cut down oily food.

Ingredients:

  • Oats – 1 cup
  • Wheat Rava – ½ cup
  • Curd – ½ cup
  • Water- 1 cup
  • Coriander Leaves (chopped) – 1 ½ tbsp
  • 1 cup finely chopped vegetables (a/c to your choice)
  • Eno fruit salt – ½ tbsp.

Tempering Additives:

  • Olive oil – 1 tbsp
  • Mustard – ½ tbsp
  • Black Gram – 1 tbsp
  • Bengal Gram – 1 tbsp
  • Curry Leaves – 5 or 6
  • Green Chilies – 2 (chopped)

How To Make?

Dry roast oats about 2 or 3 minutes. Let it cool down. In another pan, add oil and the tempering additives and poach for 1-2 minutes.

As the additives turn brown, add a cup of chopped vegetables and coriander leaves and cook further for 2-3 minutes. Add wheat rave and sauté for one more minute.

Transfer the mix to a bowl and add roasted oats, curd, salt, and water and shake well so that it converts into idli batter uniformity.

When you want to make the idlis, add Eno fruit salt. Oil the idli plates and pour batter in all plates. Pour the batter into an idli pan and poach for 15-20 minutes. Take out the Oats idlis from the pan as they are ready.

Tomato Recipes:

Tomatoes are renowned for their antioxidant and anti-inflammatory properties which are crucial for weight loss. They are rich in lycopene; so recommended.

Tomato Recipes
Tomato Recipes
  • Spicy Tomato Soup

Tomato soup reduces appetite and thus helps in reducing weight. Add them to your diet plan. They are appetizing.

Ingredients:

  • Chopped tomatoes- 1 cup
  • One potato, one onion, and one carrot
  • Water- 250 ml
  • Vegetables- 250 ml
  • Tomato puree- 1tbsp
  • Chili powder- ½ tbsp
  • Salt (as per taste)

How To Make?

Add chopped onions, carrots, and potatoes in a pan. Pour water along with vegetable stock and stir well. Boil the mixture on high flame. After that add chopped tomatoes and puree, chili powder and salt.

Then poach for 20-25 minutes stirring occasionally. Add water when required. Turn off the flame and put the soup in a blender to prepare a smooth sauce soup.

  • Tomato & Basil Soup:

Ingredients:

  • Raw tomatoes- 5 to 7
  • One potato, one onion
  • Garlic cloves- 3 to 4
  • Tomato puree- 2 tbsp
  • Ginger- ½ inch
  • Olive oil- 1 ½ tbsp
  • Basil leaves- a bunch chopped freshly.
  • Chili flakes- ½ tbsp
  • Pepper and salt (as per taste)
Tomato Basil Soup
Tomato Basil Soup

How to make?

Chop tomatoes, garlic, onions and potatoes. Add olive oil and fry garlic and onions in a saucepan. As soon as they become soft, add potatoes and cook for a minute.

Then pour the ½ liter of water and leave it to boil. When potatoes appear to be semi-cooked, add chopped tomatoes and puree. Now cook until potatoes are done. Add chopped basil, pepper and salt just before turning off the heat. Your soup is done.

Ragi Recipes:

The proficient source of iron, calcium, and proteins, rich in fiber, incorporates very less saturated fat and what else is required for weight loss. It is ten on ten. It also helps in digestion, maintaining cholesterol and blood pressure level, and controlling diabetes. Some recipes are:

  • Ragi Malt:

It’s an ‘energy drink’ eminent in South India. Functions to energize the body and that’s why a better substitute to fruit juices in breakfast.

Ingredients:

  • Ragi Flour- ½ cup
  • Water- 1 cup
  • Skimmed milk- ¼ cup
  • Cardamom powder – 1 tbsp
  • Jaggery- 1 tbsp (powdered)

How To Make?

Add ragi flour in a bowl and slowly pour water while keep stirring. Make a paste. Now, boil skimmed milk in a pan. Add the paste in the boiled milk together with cardamom powder while keep stirring. Then add jaggery powder and cook for 5 minutes more on low flame. Do not stop stirring. Allow it to be cool. Your ‘Energy drink’ is ready.

  • Ragi Upma:

It is famous in South India as a breakfast meal. Instrumental in reducing food cravings and thus a beneficial weight loss recipe.

Ingredients:

  • Ragi flour- 1 cup
  • Olive Oil – 1 ½ tbsp
  • Cumin & Mustard seeds – ½ Tbsp (each)
  • Bengal gram – ½ tbsp
  • Black Gram – ½ tbsp
  • One onion, ½ tomatoes (finely chopped)
  • Green chilies- 2 (chopped)
  • Curry Leaves – 6 or 7
  • Coriander leaves- 1 tbsp (chopped)
  • Turmeric Powder – ¼ tbsp
  • Lemon Juice- 1 ½ tbsp
  • Water – 2 cups

How To Make?

Pour olive oil in a pan and add Ragi flour. Sauté the flour till aroma comes. Now take little oil in another pan and pour mustard and cumin seeds in it.

When they crackle, add Black gram plus Bengal gram and poach the mix till golden brown. Add curry leaves and onions then. After 2 minutes, add tomatoes. After one more minute, add salt and two cups water.

Once water boils, pour sautéed Ragi flour into this pan while stirring. Cover the lid and allow it to cook for 4 to 5 minutes. Finally, turn off the flame. Add chopped coriander leaves and lemon juice; upma is done.

Vegetable Juices for Weight Loss:

  • Carrot Juice:

A glass of carrot juice after a workout will keep your belly satisfied till meal. It has enormous fiber and is fruitful in enhancing eyesight. It also helps to reduce the fat by stimulating a higher level of testosterone. Good to body’s immunity as well.

Carrot Juice
Carrot Juice
  • Cucumber Juice:

It has too much in it for weight loss. It has diuretic characteristics and so helps in uprooting fat and toxins from our body. Moreover, it boosts up metabolic rate and provides a glowing skin. Cucumber juice proves influential in acidity, stomach ulcer, and heartburn. Take it either before each meal or in between meals to curb your hunger.

Cucumber Juice
Cucumber Juice
  • Beet-Root Juice:

This juice makes you burn more calories during the workout and will also put in the stamina to go for more rigorous exercises. Fiber-rich, full of nutrients, cholesterol free, fatless; so many things to reduce your appetite and improve your digestion.

Beet Root Juice
Beet Root Juice
  • Cabbage Juice:

Cabbage just makes 16 calories per portion. So, it’s ideal to lose weight promptly. It ameliorates the immunity too. Regular intake of cabbage juice decreases the risk of developing diabetes as it is abundant in anthocyanin and Vitamin C. It kills any craving towards sugary or salty food.

Cabbage Juice
Cabbage Juice
  • Celery Juice:

The total of caloric content is almost negligible. It helps to halt cellulite formation in the body. It acts as a diuretic. Celery juice is rich in fiber and comprises of vitamins, minerals, and antioxidants. It also helps to restrict the cholesterol level and hamper digestive problems. This juice is crucial in impeding calcification in the body and thus prevents stones.

Other Benefits Of Vegetable Juices-

  • In the form of juice, you consume more veggies than when you eat.
  • Improvement in digestion and immunity, control of cholesterol.
  • Improvement in pH levels and hence in energy levels.
  • Three times a day and you will lessen the chances of the generation of the Alzheimer’s disease in you.

Vegetarian Dieting Plan: Awesome tips-

Have you ever thought why vegetarian dieting is better than Non-vegetarian dieting?

The answer is ‘fiber’. Fruits, vegetables, and grains all are rich in fiber. Fiber sweeps through bowels and pushes out the crap, thus ensuring proper digestion. While, on the contrary, animal products contain no fiber. Vegetarian foods also decrease the risk of heart diseases.

Follow this advice if you are all ready for vegetarian dieting 

  • Workout at least 20 to 30 minutes daily to burn calories and boost your metabolism.
  • Breakfast is very important. It should have ample protein and fiber so that you remain satisfied for a longer time.
  • Drink at least two lbs. Of water Go for buttermilk and coconut water in place of alcohol and cold drinks.
  • Limit your oil, salt and sugar Two tbsp. Olive oil per day is enough. Avoid taking butter and ghee in enormous quantities.
  • Variety is the spice of life! Now, it’s the time to bring variety to your meals Try to use new ingredients daily.
  • Avoid junk foods such as cookies, chips, noodles, etc. Being low in nutrients they cause overeating. Remember, junk food satisfies for a minute, but being fit satisfies for life.
  • Add fiber-rich foods like fruits, whole grains, vegetables, oats, and cereals in your diet. Fiber prevents constipation and satisfies your appetite for a longer period.
  • Foods rich in antioxidants are beneficial as they strengthen immunity. Bright colored fruits and vegetables like beetroot, carrot, spinach, etc. are substantial in biotin (an antioxidant).
  • Say big NO to deep fried Adopt cooking methods like boiling, steaming, grilling, etc.

Let me know your experience below.If you have any question, please comment below.

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Dr. Manaan Gandhi is the one of the young dynamic Ayurveda doctor.He started off by presenting a research paper in a national conference in Mumbai.