New Delhi: It’s true that many tend to pack on the pounds when it gets colder. Perhaps, research suggests that there are some natural forces at play – such as evolution and a lack of sunlight – which may lead to weight gain. But, it’s not a healthy practice to blame on these elements for the excess belly fat that you’ve gained during the colder months. One can easily stay in shape by making simple lifestyle changes like consuming foods that can promote weight loss. This simple Indian winter weight loss diet plan shown below may help you to take care of your health and fitness.
While there are many weight loss diet plans out there, there’s no easy quick-fix or magic bullet for burning fat. Perhaps, it’s always safe to consult a registered dietician before going on any diet plan because you need a meal plan that’s tailor-made for you based on your body type and overall general health. And here’s a simple Indian balanced diet plan for healthy weight loss during winters.
Indian balanced diet plan for winter weight loss
Devising a healthy diet chart doesn’t have to be only spinach and salads, although they are incredibly nutritious. The key is to focus more on seasonal foods that are high in fibre, protein, healthy fats and other essential nutrients while limiting the intake of packaged and processed foods. Here are a few tips to create a healthy Indian diet chart for losing the pounds in winters.
More fruits and veggies
Ensure that you’re consuming plenty of seasonal fruits and vegetables this winter. They are low in calories but high in fibre, vitamins, mineral and other essential antioxidants that will keep your immune system strong and improve your digestive health. A diet that lacks adequate nutrition can leave you craving more junk, leading to unhealthy weight gain.
Include protein-rich foods
As you stay away from calorie-dense foods, include sufficient amounts of proteins – from nuts, seeds, beans, legumes, eggs, lean meat, poultry and fish – in your diet to help you feel full for longer and improve your metabolism. A protein-rich diet will also stop you from grabbing those sugary foods. Make sure that you pack enough proteins on your plate to lose weight fast.
Make small, smart tweaks
Avoid eating too comforting foods loaded with added sugars, sodium, saturated fats, which can cause bloating and a higher risk of several conditions such as heart disease, obesity and type 2 diabetes. Swap processed and packaged foods for wholesome grains and fresh produce whenever possible. This will help you get a flat tummy and achieve your winter weight loss goals.
Take a look at this sample Indian balanced diet chart to help you create a sensible meal plan for healthy weight loss during winters:
- Early morning (7 am): Drink warm lemon water on an empty stomach – you may add a dash of honey and a tiny piece of fresh ginger to your water to kickstart your metabolism.
- Breakfast (8 am): Opt for high-fibre cereals like oats and bajra, top with a spoonful of ground flaxseeds, a glass of milk or a bowl of curd and one fresh fruit.
- Snack (10 am): Eat almonds and some walnuts (about half a dozen)
- Lunch (1 pm): A small bowl of brown rice and stir-fried vegetables, a bowl of salad (you may drizzle olive oil on it), one roti and daal is good.
- Snack (3 pm): A quarter cup raspberries or salad cucumber or a glass of buttermilk (chaas) and a banana.
- Tea time (5 pm): 1 cup of green tea with two pieces of multigrain biscuits.
- Dinner (8 pm): 2 rotis with a bowl of daal, sauteed mix veggies, a few cubes of cottage cheese.
Along with a healthy meal plan, include some physical activities you enjoy and can stick to it. The bottom line is, a healthy, balanced diet combined with regular exercise can help you lose weight and keep it off.