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Best & Simple Indian Diet Plan For Quick Weight Loss

Indian Diet Plan For Weight Loss

Indian diet

Indian Diets are best as Indian cuisine is known for its lively spices, fresh herbs, and various rich flavors.

Although Indian diets and preferences vary across India, most people follow a mainly plant-based diet. About 80% of the Indian population practice Hinduism, which promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet places great value on a high intake of plant-based foods such as vegetables, lentils, fruits, and low meat consumption.

However, obesity is a growing problem among the Indian population. With the increasing availability of processed foods, India has seen an increase in obesity and obesity-related chronic diseases such as heart disease and diabetes (1 trusted source, two trusted sources)

It explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions of what foods to eat and avoid and a sample menu for one week.

A Healthy Traditional Indian Diet

Indian diet

Why Eat a Plant-Based Indian Diet?

Plant-based diets linking to various wellness benefits, including a weaker risk of heart disease, diabetes, and certain cancers such as breast and colon cancer (3 Trusted Source, 7 Trusted Origin)

I am linking to a reduced risk of Alzheimer’s disease. Researchers believe this is due to low meat consumption and an emphasis on vegetables and fruits (6 Trusted source).

A Health plant-based diet from India can help reduce the risk of chronic diseases and promote weight needs.

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What Food Groups Does Indian Diet Include?

The Indian diet is abundant in nutritious foods such as cereals, lentils, healthy fats, vegetables, dairy products, and fruits.

The diet of most Indians is strongly influencing by religion, especially Hinduism. The Hindu religion teaches non-violence and that all living things were appreciating equally.

For this reason, a lacto-vegetarian diet is recommending, and the consumption of meat, poultry, fish, and eggs is not guiding. However, Lacto-vegetarians eat dairy products.

Healthy Foods to Eat

With a lacto-vegetarian diet for weight loss, there are many delicious foods and drinks.

What to Eat?

Try to include the following ingredients in your daily diet:


Tomatoes, spinach, eggplant, mustard, okra, onions, bitter melon, cauliflower, mushrooms, cabbage, and more


Including mango, papaya, pomegranate, guava, oranges
Also, tamarind, lychee, galls, melon, pears, plums, bananas, fruits.

Caps and Seeds

Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon or tomato seeds, Legumes mung peas, beans, lentils, legumes, and chickpeas
Roots and tubers: potatoes, carrots, sweet potatoes, beets, sweet potatoes

Whole Grain Products

Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole wheat bread, amaranth, sorghum

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Something to Drink

An obvious way to cut down on excess calories and sugar is to avoid sugar-sweetened drinks and juices. These drinks can be high in calories and sugar, which can negatively affect weight loss.

Healthy Drink Options Include:

  • Water
  • Soda water
  • Unsweetened tea with Darjeeling, Assam, and Nilgiri teas

Unhealthy Foods to Avoid

Indian diet

Choosing very processed, high-sugar, or high-calorie foods and beverages can sabotage your weight loss.

Products like candy, fried foods, and soda aren’t just good for weight loss; they’re also not good for your overall health.

Eating too many processed foods and products loaded with sweeteners can increase your risk of developing complications.

For example, drinking sugar-sweetening beverages like soda, fruit punch, and juices daily has been linked to an increased risk of diabetes, obesity, and heart disease (11 Trusted Source).

Also, eating unhealthy foods can make it challenging to lose fat and maintain a healthy weight.

Optimal Health Avoid the Following Foods

Sugary Drinks: lemonade, fruit juice, sweetened tea, sweet lassi, sports drinks.

Foods are high in sugar sweets, ice cream, cookies, rice pudding, cakes, cakes, sweetened yogurt, cereals with high sugar content.

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