In summary

“The best economic investment a nation can make is to invest in the health of its citizens”: Shubi Husain, 2016 

 

Best Dietician Weight Loss Diet Plan in India Delhi – Shubhi Husain

Indian cuisine is known for its wide range of vibrant spices, fresh herbs and wide range of rich flavors. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a faith or religion that promotes/encourages a vegetarian or lacto-vegetarian diet. Indian weight loss diet or the Desi weight loss diet program emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity may be a rising issue within the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases such as heart condition or disease and diabetes. This article explains how to follow a Weight loss diet plan that can promote weight loss. It includes recommendations about which foods to eat and avoid and a sample menu for one week by the best Indian dietitian.

A Healthy Indian weight loss diet

Desi weight loss diet programthat has a plant-base mainly focuses on fresh, whole ingredients — ideal foods to promote optimal health.

why-eat-a-plant-based-indian-diet

Why Eat a Plant-Based Indian Diet?

According to the best nutritionist in Delhi, Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer. Additionally, the Indian diet, especially, has been connected to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not solely help decrease the risk of chronic illness/disease, however it may also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods such as grains, healthy fats, lentils, dairy, vegetables as well as fruits. The diets of most Indian folks are heavily influenced by religion, significantly Hinduism. The Hindu religion teaches nonviolence and that all living things ought to be valued equally.
That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products. A healthy lacto-vegetarian diet should concentrate on grains, lentils, dairy, vegetables, fruits as well as healthy fats such as oil.

Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits. Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties. A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

healthy-foods-to-eat

Healthy Foods to Eat

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss which was recommended by best Indian dietitian.

What to Eat

You must try to incorporate or include the following ingredients into your daily meal plan:

  • Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more

 

  • Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas

 

  • Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more

 

  • Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas

 

  • Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams

 

  • Whole grains: Brown rice, amaranth, basmati rice, buckwheat,corn, quinoa, barley, millet, whole-grain bread, sorghum

 

  • Dairy: Cheese, yogurt, milk, kefir, ghee

 

  • Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more

 

  • Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee

 

  • Protein sources: Tofu, legumes, dairy, nuts as well as seeds meals as well as snacks should really focus on fresh, whole foods flavored with herbs as well as spices.

 

What to Drink

An easy way to reduce excess calories as well as sugar is to avoid sugar-sweetened beverages and juices. These drinks are often high in both calories as well as sugar, which might negatively affect weight loss.
Few healthy beverage options include:
– Water
– Sparkling water
– Unsweetened tea including Darjeeling, Assam and Nilgiri teas

unhealthy-foods-to-avoid

Unhealthy Foods to Avoid

Choosing foods and beverages that are extremely processed, loaded with sugar or high in calories will sabotage your weight loss efforts. Not only are things like candy, fried foods and soda not good for weight loss — they are not good for overall health. Eating an excessive amount of processed food and products laden with sweeteners will increase the risk of chronic diseases.For example, drinking sugar-sweetened beverages like soda, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight. For optimal health, minimize the below givenfoods or just avoid them altogether:

Sweetened beverages: Soda, fruit juice, sweetened tea, sweet lassi, sports drinks

High-sugar foods: Candy, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, and digestive biscuits

Sweeteners: Jaggery, sugar, honey, condensed milk

Sweetened sauces: salad dressings with additional sugar, ketchup, barbecue sauce, sweetened curries

High-fat foods: fast food such McDonald’s, French fries, chips, fried foods, bhujia

Refined grains: products incorporating/including white bread, white pasta, biscuits

Trans fats: margarine, highly processed foods, Vanaspati, fast food

Refined oils: Canola oil, soybean oil, corn oil, grapeseed oil Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

Desi weight loss diet program

Below is a healthy one-week Desi weight loss diet program that focuses on fresh, nutritious food which was especially prepared by best nutritionist in Delhi.
You can change it according to your calorie needs, dietary restrictions as well as food preferences.

Monday

  • Breakfast: Sambar with brown rice idli
  • Lunch: Whole-grain roti with mixed-vegetable curry
  • Dinner: Tofu curry with mixed vegetables and a fresh spinach salad
    Tuesday

 

Tuesday

  • Breakfast: Chana dal pancakes with mixed vegetables and a glass of milk
  • Lunch: Chickpea curry with brown rice
  • Dinner: Khichdi with sprout salad

 

Wednesday

  • Breakfast: Apple cinnamon porridge made with milk as well as topped or garnished with sliced almonds
  • Lunch: Whole-grain roti along with tofu as well as mixed vegetables
  • Dinner: Palak paneer with brown rice and vegetables

 

Thursday

  • Breakfast: Yogurt along with sliced fruits as well as sunflower seeds
  • Lunch: Whole-grain roti with vegetable subji
  • Dinner: Chana masala with basmati rice and green salad

 

Friday

  • Breakfast: Vegetable dalia and a glass of milk
  • Lunch: Vegetable sambar with brown rice
  • Dinner: Tofu curry with potato and mixed vegetables

 

Saturday

  • Breakfast: Multigrain parathas with avocado and sliced papaya
  • Lunch: Large salad with rajma curry and quinoa
  • Dinner: Lentil pancakes with tofu tikka masala

Sunday

  • Breakfast: Buckwheat porridge with sliced mango
  • Lunch: Vegetable soup with whole-grain roti
  • Dinner: Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with as well as between meals will always keep you hydrated without adding any extra calories.Make sure to consume plenty of non-starchy vegetables at every meal, along with sources of healthy fat as well as protein. This will keep you feeling full throughout the day and reduce the chances of overeating.

The Bottom Line

According to the best dietician in Delhi following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages eat more vegetables and increase your protein intake. Add regular exercise to your regimen to boost your health and weight loss even more. Incorporating even one or two of the foods or lifestyle changes listed above into your routine can help you get healthier and happier.

little more what i do

  • NUTRITIONIST

    Shubi is recognized for her pioneering & innovative work in the field of Obesity Control & Management with particular emphasis to developing new and effective ways & programs to combat Obesity. She has over 20 years of practical

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    ENTREPRENEUR

    “Sheer hard work, determination & passion are why I ended up the way I am. Furthermore, I believe in myself & my mantra in life is to never give up & to always be positive, regardless of the obstacles in the way" Shubi Husain,

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    SOCIAL WORK

    When Shubi isn’t at the helm of her corporation, she can be found traveling, shopping and working with the underprivileged. While ever dedicated to her professional ventures, Shubi still finds time to further give back to the community. P

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    CONSULTANT

    Shubi is, on date, one of the most sought after nutritionist, having credit of counseling & advising top politicians, celebrities and the food & nutrition industry. She is regular consultant to various Bollywood & Hollywood pers

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  • BRAND ENDORSEMENT

    Shubi is, on date, one of the most sought after nutritionist, having credit of counseling & advising top politicians, celebrities and the food & nutrition industry. She is regular consultant to various Bollywood & Hollywood pers

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    NUTRITION PARTNER

    Shubi is, on date, one of the most sought after nutritionist, having credit of counseling & advising top politicians, celebrities and the food & nutrition industry. She is regular consultant to various Bollywood & Hollywood pers

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Some Health Tips

Crazy about coconut?Drink it, eat it, cook with it. It’s all good!

Money doesn't grow on trees But Fruits do. Eat in plenty.

Paleo too tough? Don’t ditch grains. Use nutritious spelt instead.

Sugar sinner? Focus on avoiding hidden sugars and enjoy a little of what you love.

What Clients Say

Indebted to Shubi Husain who has been my role model throughout. Her depth of knowledge and Consultation skills are beyond excellence. Her company is an...

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