Kac Para Yarismasi

Arthritis Diet and Exercises

THE BEST INDIAN DIET FOR WEIGHT LOSS | 7 DAYS MEAL PLAN  + MORE


Indian cuisine is known for its vibrant spices,
fresh herbs and wide variety 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 religion that promotes a vegetarian or lacto-vegetarian diet. The traditional Indian diet emphasizes a high
intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of
meat. However, obesity is a rising issue in the
Indian population. With the growing availability of processed
foods, India has seen a surge in obesity and obesity-related chronic diseases like heart
disease and diabetes. This video explains how to follow a healthy
Indian diet that can promote weight loss. It includes suggestions about which foods
to eat and avoid and a sample menu for one week. Why Eat a Plant-Based Indian Diet? 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, in particular,
has been linked 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 only help decrease the risk of chronic disease, but it can also encourage weight
loss. What Food Groups Does It Include? The Indian diet is rich in nutritious foods
like grains, lentils, healthy fats, vegetables, dairy and fruits. The diets of most Indian people are heavily
influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and
that all living things should 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 focus
on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut 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! There are many delicious foods and beverages
to choose from when following a lacto-vegetarian diet for weight loss. Try incorporating 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, basmati rice, millet,
buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum. Dairy: Cheese, yogurt, milk, kefir, ghee. Herbs and spices: Garlic, ginger, cardamom,
cumin, coriander, gharam 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
and seeds. Meals and snacks should focus on fresh, whole
foods flavored with herbs and spices. Additionally, adding non-starchy vegetables
like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can
help you feel satisfied for a longer period of time after eating. What to Drink! An easy way to cut back on excess calories
and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories
and sugar, which can negatively affect weight loss. Healthy beverage options include:
Water, sparkling water, unsweetened tea including Darjeeling, Assam and Nilgiri teas. A healthy Indian diet should focus on fresh
ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened
beverages. Unhealthy Foods to Avoid! Choosing foods and beverages that are highly
processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like candy, fried foods
and soda not good for weight loss, they aren’t good for overall health. Eating too much processed food and products
laden with sweeteners can 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 following
foods or 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, digestive biscuits. Sweeteners: Jaggery, sugar, honey, condensed
milk. Sweetened sauces: Salad dressings with added
sugar, ketchup, barbecue sauce, sweetened curries. High-fat foods: Fast food like McDonald’s,
french fries, chips, fried foods, bhujia. Refined grains: Products including white bread,
white pasta, biscuits. Trans fats: Margarine, vanaspati, fast food,
highly processed foods. 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. A Healthy Indian Sample Menu for One Week! Here is a healthy one-week Indian sample menu
that focuses on fresh, nutritious food. You can adjust it according to your calorie
needs, dietary restrictions and 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! 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 and topped with sliced almonds, Lunch: Whole-grain roti with tofu and mixed
vegetables, Dinner: Palak paneer with brown rice and vegetables. Thursday! Breakfast: Yogurt with sliced fruits and 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 and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy
vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout
the day and reduce the chances of overeating. Healthy Snack Options! Replacing high-calorie, sugary snacks with
healthier options can promote weight loss and help keep you on track towards your weight
loss goals. Like meals, nutritious snacks should revolve
around fresh, whole ingredients. Here are some weight loss friendly snack ideas: Small handful of nuts, sliced fruit with unsweetened
yogurt, vegetable chaat, sprout salad, roasted pumpkin seeds, sliced fruit with nuts or nut
butter, roasted chickpeas, hummus with vegetables, bean salad, salted popcorn, unsweetened kefir,
homemade trail mix, fennel seeds, fresh fruit with cheese, broth-based vegetable soup. If you are craving a sweet snack to have with
evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened
yogurt with cooked fruit and crunchy nuts for a satisfying combination. Smart Ways to Lose Weight! Aside from focusing on fresh, whole foods,
there are other lifestyle changes that can help you lose weight. What’s more, adopting the following healthy
habits can help you maintain a healthy weight over your lifetime. Increase Activity! To create a calorie deficit that will help
you lose weight, it’s critical to increase the amount of activity in your day. Find an activity that you enjoy, whether it
be a sport or working out at the gym. Even if you don’t exercise formally, try
increasing the number of steps you take every day. It’s a simple way to burn more calories
and get fit. To lose weight, aim for a goal of 10,000 steps
per day and work up to that goal over time. Practice Mindful Eating! Many people eat on the run or consume meals
while they’re distracted. Instead, make a point to focus on your meals
and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with
your body. Eating more slowly can also promote weight
loss by increasing feelings of fullness and decreasing hunger. Another useful habit to control your food
intake is to avoid eating in front of the television or while surfing the web. Make Smart Choices! Eating healthy can be a challenge, so set
goals ahead of time and stick to them. This can help you maintain your plan, even
when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing
with friends or family. Reminding yourself why you want to get healthier
in the first place can make you feel empowered and lead you to make smarter food and lifestyle
decisions. A Weight Loss Friendly Shopping List! Having ingredients on hand to prepare nutritious
meals and snacks at home is vital for weight loss. So stock your refrigerator and pantry with
healthy foods. It will motivate you to test out your cooking
skills and try new recipes. Research shows that people who cook more meals
at home are more likely to have better overall diet quality, a healthier weight and less
body fat than those who eat meals at home infrequently. Here are some healthy items to add to your
shopping list: Vegetables: Greens, cauliflower, herbs, carrots,
peppers, garlic, eggplant. Fruits: Apples, strawberries, mango, papaya,
banana, grapes. Frozen produce: Mixed vegetables and frozen
fruits. Grains: Oats, millet, quinoa, whole-grain
breads, brown rice. Legumes: Lentils, pulses, beans. Nuts: Almonds, pistachios, cashews. Seeds: Sunflower seeds, pumpkin seeds, lotus
seeds. Dairy: Milk, unsweetened yogurt, unsweetened
kefir, cheeses, curd. Condiments: Sea salt, pepper, turmeric, ginger,
paprika, cinnamon. Starchy vegetables: Potatoes, sweet potatoes,
parsnip, pumpkin, corn. Proteins: Tofu, dairy products, legumes, hummus. Healthy fats: Olive oil, unsweetened coconut,
coconut oil, ghee, sesame oil, avocado, peanut butter. Beverages: Green tea, coffee, sparkling water,
Darjeeling tea. Focus on filling your cart with fresh foods. These are usually stocked around the perimeter
of the grocery store. The shelves in the middle of the grocery store
typically house packaged and processed foods, which you should keep to a minimum in your
diet. Buy grains, nuts and seeds in bulk to save
money and stock up on staple items you use regularly. Additionally, stay on task and steer clear
of tempting foods by making a grocery list and purchasing only the items you jotted down
ahead of time.

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