What it Takes to Lose Weight

What does it take to lose weight?

To lose weight, you have to eat fewer calories than your body uses. Calories are the amount of energy in the food you eat. Some foods have more calories than others. For example, foods that are high in fat and sugar are also high in calories. If you eat more calories than your body uses, the extra calories will be stored as body excess fat.

A pound of fat is about 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories (that is 500 fewer calories a day), or you have to "burn off" an extra 3,500 calories. You can burn off calories by exercising or just by being more active. (Talk to your family doctor before you begin any type of exercise program. Your doctor can help you determine what kind of exercise program is right for you.)

The best way to lose weight and keep it off is to eat fewer calories and be active. If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for 7 days, you can lose 1 pound of fat in a week.

Many experts believe you should not try to lose more than 2 pounds per week. Losing more than 2 pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.

How often should I eat?

Most people can eat 3 regular meals and 1 snack every day. The 3 meals should be about the same size and should be low in fat. Try to eat 1 to 2 cups of fruits and vegetables, 2 to 3 ounces of whole grains and 1 to 2 ounces of meat (or a meat alternative) at most meals.

Some people benefit more if they eat 5 to 6 smaller meals throughout the day, about 2 to 3 hours apart. For example, their first meal of the day might be a cup of low-fat or nonfat yogurt and a banana. Three hours later they might eat a simple deli sandwich with whole-grain bread and fat-free mayonnaise.

Eat breakfast and don't skip meals. While skipping meals may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal.

After about a month of eating a normal breakfast, lunch and a light dinner, your body will adjust.

What is so bad about high-fat foods?

Foods high in fat are usually high in calories, which could lead to unwanted weight gain. Consuming too much saturated and trans fats may increase LDL cholesterol ("bad" cholesterol) level, and increase your risk of heart disease. The USDA suggests that you eat no more than 20 grams of saturated fat, and that you limit the amount of trans fat to as close to 0 grams as possible. Click here for more information on reading nutrition labels.

It is important to remember that some fats can be beneficial to your overall health. "Good" fat, such as polyunsaturated and monounsaturated fats are found in fish, nuts, and low- or nonfat dairy products.

What are empty calories?

Some foods are referred to as "empty calories" because they add lots of calories to your diet without providing much nutritional benefit. An example is sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea. These drinks can add lots of sugar and calories to your diet.

But staying hydrated is important for good health. To reduce the calories and sugar in your diet, substitute water, zero-calorie flavored water, non-fat or reduced-fat milk, unsweetened tea or diet soda for sweetened drinks. Talk with your family doctor or a dietitian if you have questions about your diet or healthy eating for your family.

Can I trust nutrition information I get from newspapers and magazines?

Nutrition tips and diet information from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind the following advice:

• There is no "magic bullet" when it comes to nutrition. There isn't one single diet that works for every person. You need to find an eating plan that works for you.
• Good nutrition doesn't come in a vitamin supplement. Only take a vitamin with your doctor's recommendation, as your body benefits the most when you eat healthy foods.
• Eating all different kinds of foods is best for your body, so learn to try new foods.
• Fad diets offer short-term changes, but good health comes from long-term effort and commitment.
• Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the ad is selling. Remember, regained weight or other problems that develop after someone has completed the diet program are never talked about in those ads.

Will diet drugs help?

Although diet drugs may help you lose weight at first, they usually don't help you keep the weight off and may have damaging side effects. Most diet pills have not been tested by the Food and Drug Administration, which means you can't be sure if the drugs are safe. Taking drugs also does not help you learn how to change your eating and exercise habits. Making lasting changes in these habits is the way to lose weight and keep it off.

7 Foods That Help You Lose Weight

Don't get sucked into the idea that food is your enemy when you're trying to lose weight. In fact, it's just the opposite: Befriend the right foods, and the pounds are much more likely to peel off than if you just try to cut calories across the board. Here, seven foods known to nutritionists to boost your metabolism and make it easier to lose weight.

1. Oats

Wait a minute -- aren't oats a carb? Yes and no. Oats are a whole grain, and they're high on what nutritionists call the "satiety index," meaning oats have tremendous power to make you feel full. Not only that, they're also high in soluble fiber, so they cut cholesterol and blood fat. Oats digest slowly, so they don't raise your blood sugar, and they keep you feeling filled up well into the late morning. Old-fashioned steel-cut and rolled oats, with up to 5 grams of fiber per serving, are best, but even instant oatmeal has 3 to 4 grams of fiber per serving.

2. Eggs

Nutritionists have been trying for some years to restore the reputation of the lowly egg. No longer thought to be a cholesterol-booster (eggs contain a different type of cholesterol than that in humans), eggs are a concentrated form of animal protein without the added fat that comes with meat. Dietary studies have repeatedly found that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that's dominated by carbs.

3. Yogurt and skim milk

Studies in reputable publications such as the Journal of Obesity (in addition to the controversial ones funded by the National Dairy Council) show that the combination of calcium, vitamin D, and low-fat protein in skim milk and nonfat yogurt trigger weight loss and help build and maintain lean muscle.

4. Apples

To keep the pounds at bay, eat an apple -- or two -- a day. Numerous studies have found that eating an apple a half hour to an hour before a meal has the result of cutting the calories of the meal. Why? The fiber in the apple makes you feel full, so you eat less. Recent research suggests eating apples has other benefits, too. The antioxidants in apples appear to limit glucose absorption and prevent metabolic syndrome, the combination of high cholesterol, high blood pressure, and prediabetes that tends to accompany thickening around the waist. Also, apples are high in pectin, which binds with water and limits the amount of cholesterol and lipids in your blood.

5. Red meat

Not exactly what you think of as a diet food, right? And you're certainly not going to lose weight by eating nothing but steak. But it's interesting that research in the American Journal of Clinical Nutrition compared diet results for women who ate lean red meat and those who didn't and found that the meat-eaters lost more weight. The study results were most noticeable in women who already had metabolic syndrome. Experts think the dense protein in lean red meat helps you maintain muscle mass -- but of course this assumes you're exercising to build that muscle.

6. Cinnamon

This simple spice appears to have the power to help your body metabolize sugar, according to surprising data that came out of a USDA study involving diabetics. Eating as little as 1/4 to 2 teaspoons of cinnamon a day was found to increase insulin levels significantly, reducing blood sugar levels. Cinnamon also cut cholesterol from 10 to 25 percent. So add cinnamon to smoothies, sprinkle it on your cereal, or flavor your coffee with it -- particularly if you take your coffee with cream and sugar. The cinnamon will boost the health benefits of the coffee while helping your body rid itself of the added sugars.

7. Almonds and almond butter

Another counterintuitive choice; aren't nuts and nut butters supposed to be incredibly fattening? Well, almonds are calorie-dense, but they also pack a huge nutritional punch -- and they they help counteract cholesterol and triglycerides, too. One study in the American Journal of Clinical Nutrition found that eating almonds, along with other cholesterol-lowering foods such as fiber and soy protein, was as effective as taking a statin. Spreading almond butter on your morning toast gives you a nice protein boost while preventing the carbs in the toast from spiking your blood sugar.

Dukan diet

The Dukan diet is a low-carbohydrate (carb), high-protein diet. There’s no limit to how much you can eat during the plan’s four phases, providing you stick to the rules of the plan. During phase one, you’re on a strict lean protein diet. This is based on a list of 72 reasonably low-fat protein-rich foods, such as chicken, turkey, eggs, fish and fat-free dairy. This is for an average of five days to achieve quick weight loss. Carbs are off limits except for a small amount of oat bran. Unlike the Atkins diet, Dukan’s phase one bans vegetables and seriously restricts fat. The next three phases of the plan see the gradual introduction of some fruit, veg and carbs, and eventually all foods. The aim is gradual weight loss of up to 2lb a week and to promote long-term weight management. There’s no time limit to the final phase, which involves having a protein-only day once a week and taking regular exercise.

Pros:You can lose weight very quickly, which can be motivating. It’s a very strict and prescriptive diet, and some people like that. It’s easy to follow. You don’t need to weigh food or count calories. Apart from keeping to low-fat, low-salt and high-protein foods, there’s no restriction on how much you can eat during your first two weeks.

Cons:At the start of the diet, you may experience side effects such as bad breath, a dry mouth, tiredness, dizziness, insomnia and nausea from cutting out carbs. The lack of wholegrains, fruit and veg in the early stages of the diet could cause problems such as constipation.

BDA verdict:Rapid weight loss can be motivating, but it is unsustainable and unhealthy. The Dukan diet isn’t nutritionally balanced, which is acknowledged by the fact that you need a vitamin supplement and a fibre top-up in the form of oat bran. There’s a danger that this type of diet could increase your risk of long-term health problems if you don’t stick to the rules. The diet lacks variety in the initial phases, so there’s a risk you’ll get bored quickly and give up.

Mediterranean diet

The Mediterranean Diet is an amazing eating plan, according to loads of scientific evidence. It's recommended for longevity, weight loss, stopping heart disease and diabetes, and more — the message is clear about the real-life benefits of going Mediterranean in your diet.

But what exactly is it? 

The overall food recommendations are based on decades of study from several European countries bordering the Mediterranean Sea, primarily Greece, Italy, France and Spain. However, it's not just loading up on nuts and olive oil. A common mistake: When people add the ingredients, instead of swapping, they actually end up putting on weight. 

The concepts are easy to list, but can be hard to follow over the long term. If you can incorporate even one or two of these basics, you'll feel the rewards.

1. Replace butter with olive oil and other unsaturated fats (like canola oil).

2. Increase plant-based foods, including a variety of fruits and vegetables (fresh or frozen, cooked or raw), whole grains and legumes (1/2 – 1 cup serving), and nuts (1 handful/day)

3. Cut back on red meat consumption (up to 2 times a week).

4. Increase consumption of eggs, poultry and fish (2-4 times a week).

5. Include low-fat dairy products daily (plain yogurt, feta cheese, parmesan cheese, milk).

6. Swap herbs and spices like garlic, oregano, basil and cinnamon for the salt shaker.

7. If you enjoy alcohol, include up to a 5-ounce serving of red wine daily (white, if you prefer).

These are guidelines and are meant to be followed regularly, but don’t fall into a rigid mindset. There are times we all make some indulgent swaps, like a buttery cake, or marbled red meat. That's still part of healthy eating, when consumed as a special treat, not daily.

The difference between weight maintenance and weight loss is total calories consumed. Learn to barter, and trim 150 calories a day to drop about a pound a month. If you trim around 500 calories a day, you’ll lose around one pound in a week. 

If you find you’re gaining weight on this plan, revisit your total calorie intake, and make some cuts. Healthy foods can be calorie dense: a tablespoon of olive oil and butter both contain 120 calories.

Which spread is better for my heart — butter or margarine?

Margarine usually tops butter when it comes to heart health.

Margarine is made from vegetable oils, so it contains no cholesterol. Margarine is also higher in "good" fats — polyunsaturated and monounsaturated — than butter is. These types of fats help reduce low-density lipoprotein (LDL), or "bad," cholesterol when substituted for saturated fat.

Butter, on the other hand, is made from animal fat, so it contains cholesterol and high levels of saturated fat.

But not all margarines are created equal. Some margarines contain trans fat. In general, the more solid the margarine, the more trans fat it contains. So stick margarines usually have more trans fat than tub margarines do. Trans fat, like saturated fat, increases blood cholesterol levels and the risk of heart disease. In addition, trans fat lowers high-density lipoprotein (HDL), or "good," cholesterol levels. So skip the stick and opt for soft or liquid margarine instead.

Look for a spread with the lowest calories that tastes good to you, doesn't have trans fats and has the least amount of saturated fat. When comparing spreads, be sure to read the Nutrition Facts panel and check the grams of saturated fat and trans fat. Also, look for products with a low percent Daily Value for cholesterol.

If you have high cholesterol, check with your doctor about using spreads that are fortified with plant stanols and sterols, such as Benecol and Promise Activ, which may help reduce cholesterol levels.

Top Healthy Vegetable Juices For Weight Loss

There is no doubt that consuming fresh vegetables and fruits will help you to stay healthy and fit and these foods are considered to be an excellent replacement for your daily meals. Juicing the vegetables is also an excellent way to shed the excess fat that you are carrying on your body. It is one of the most easiest and effective ways to lose excess body weight and it is also loaded with a lot of nutrients. The vegetable juices will help in cleansing your body, help in weight loss as well as boosting your metabolism. It has been found out that drinking a glass of fresh vegetable juice every day will help in losing weight quickly as juice gets easily absorbed by the body than eating raw vegetables. The following are some of the vegetable juices that you can consume for effective weight loss.

1.    Carrot Juice

Carrot juice is rich in dietary fiber and is also very good for improving eyesight. It will help in promoting higher levels of testosterone and thereby helps to reduce the body fat.  Carrot juices will also help in improving the body’s self defense mechanism apart from losing excess weight. Taking a glass of carrot juice every day after a gym session will help in keeping your stomach full till lunchtime.

2.    Beet-Root Juice

Another important vegetable juice that will help with weight loss and must always be part of any weight loss diet is beetroot juice. It is full of nutrients and contains no cholesterol or fat. It will help you to burn more calories while exercising and will also give you the strength and stamina to go for rigorous workouts. Beet-root juice has high fiber content and has nutrients that will make you feel full all day long. Drinking a glass of beetroot juice for breakfast everyday morning will help in providing you with the necessary soluble and insoluble dietary fiber as well as improve bowel movement.

3.    Cabbage Juice

Cabbage is one of the vegetables that is very low in calories and it just contains 16 calories per serving. Cabbage juice is highly beneficial for people who are looking to lose weight quickly. It will also help in boosting the self defense mechanism of the body.  Regular consumption of cabbage juice will help in reducing the risk of developing diabetes disease as it is rich in Vitamin C and anthocyanin. Cabbage juice will help in cutting down your craving towards salty or sugary foods. You can drink this juice any time before or after meals or even as a snack replacement.

4.    Cucumber Juice

This juice is highly effective in reducing weight. Cucumber juice has diuretic properties and helps in removing fat and toxins from the body. Cucumber juice helps to break down the fat from the body and eliminates it through urine. Drinking cucumber juice helps to increase the metabolic rate of the body which is important for attaining weight loss.  It refreshes the body and provides you with a glowing skin and clear complexion. If you are suffering from acidity, heartburn or stomach ulcer you will get relief by taking this juice. You can drink cucumber juice before each meal to control reduces your appetite or you can have them in between meals to keep your stomach feel full. You can mix some carrots in this juice to make it tastier and healthier.

5.    Celery Juice

If you are to shed the excess weight from your body, then celery juice is the best option. The overall caloric content is very low and it helps in reducing cellulite formation in the body. It reduces the puffiness of the body as it acts as a diuretic. This juice is rich in fiber and contains vitamins, antioxidants and minerals which are necessary for the proper health. It helps to control the cholesterol level and prevents digestive problems. This juice is effective in preventing calcification in the body and prevents the formation of stones.

Vegetable Juices  Benefits

1. Consuming vegetables in the form of juices will help in taking in more vegetables than what a normal person can eat.
2. These juices will help in improving the digestive system by providing a soothing and healing effect.
3. As these juices have high levels of dietary fiber, they will aid in weight loss.
4. It will help in controlling your hunger pangs and will make you feel fuller.
5. It is loaded with vitamins, minerals, fibers and antioxidants. This will help in improving your immune system.
6. These juices will help in improving the pH levels of your body and thereby will help in boosting the energy levels of your body.
7. These juices will help in controlling cholesterol as it does not have any saturated fats or sodium in it.
8. Drinking vegetable juices three times a day is said to lessen the chance of a person to develop Alzheimer’s disease.

Healthy Vegetarian Meals To Lose Weight

If you are looking for healthy vegetarian meals to lose weight, you have to make changes in the preparation of the meals as well. Select healthy cooking oil like rice bran oil or olive oil to prepare the food. Do not include more than 2 teaspoons of oil in your daily intake, if you want to lose weight. Avoid the use of sugar and reduce the amount of salt in your meals. Try to bring variety to your meals using new ingredients every day to avoid repetitiveness. Try to include more of raw fruits and vegetables in your vegetarian meals in the form of salads to reduce weight effectively. Totally avoid deep fried food items and give preference to cooking methods such as steaming, boiling and grilling. If you feel hungry in between meals opt for soups and salads to keep the appetite in control.

Weight Loss Indian Recipes

The following are some of the tasty Indian recipes that you can prepare that will also help you to lose weight.

1.    Oats

There is no better way to start our day than having a bowl full of oats. It is the healthiest food that you can ever eat and it is now becoming one of the most common ingredients that people use to prepare their breakfast, lunch or dinner. Oats help in controlling blood pressure, reducing cholesterol, reducing weight, reduces the risk of heart diseases as well as Type 2 diabetes and boosts immune system. The following are the healthy recipes that you can prepare using oats.

a)    Lemon Oats

If you want to prepare a spicy, tasty and healthy Indian oats recipe, then lemon oats is a very good option.

Ingredients:

• Oats – ½ a cup
• Water- 1 cup
• Turmeric Powder -1/4 tsp
• Lemon Juice 1 to 1 ½ tbsp
• Salt to Taste

Tempering Ingredients:

• Olive oil – 1 ½ tbsp
• Mustard Seeds – ½ tsp
• Green Chilies – 2 to 3 nos (slit)
• Peanuts – 1 tbsp
• Black Gram -1 tsp
• Bengal Gram – ½ tbsp
• Curry Leaves – 6 to 8
• Asafoetida – a pinch

Preparation:

• Heat a non stick pan and dry roast the half cup of oats for a couple of minutes on low flame. Keep this aside.
• Now add oil in another pan and add Mustard seeds, Bengal Gram and Black Gram and stir it for a minute or so. Now add slit green chilies, turmeric powder and curry leaves and stir well.
• Add the peanuts and fry for a minute.  Now add one cup of water and salt to taste and then allow it to boil.
• Once the water is boiling, add the oats and keep on stirring for 2 to 3 minutes.
• The oats would be cooked and you can turn off the flame.
• Add lemon juice to the prepared oats, mix well and serve it hot.

b)    Oats Idli

One of the best healthy breakfast or dinner recipes is the oats idli. This dish is high in fiber and is also very nutritious. You will only need to use very little oil to prepare this dish and is an ideal alternative for people looking to cut down on oily food.

Ingredients:

• Oats -  1 cup
• Curd – ½ cup
• Wheat Rava – ½ cup
• 1 cup of finely chopped mixed vegetables of your choice
• Water- 1 cup
• Coriander Leaves – 1 ½ tbsp (finely chopped)
• Eno fruit salt – ½ tsp

Ingredients For Tempering:

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

Preparation:

• In a non stick pan, dry roast the oats for 2 to 3 minutes. Let it cool down and then blend it in a blender for about a minute.
• In a pan, add oil and add the tempering ingredients and sauté for one to two minutes. Once the ingredients turn brown, add finely chopped vegetables and coriander leaves and sauté for another 2 to 3 minutes.
• Add the wheat rava to this mixture and sauté for another minute.
• Transfer this mixture to a mixing bowl and add the ground oats, salt, curd and water and mix it well so that it turns into an idli batter consistency.
• Add the eno fruit salt only when you are ready to make the idlis.
• Grease idli plates with a little bit of oil and pour the required amount of batter in each of the plates.
• Pour the batter in an idli pan and cook for 15 to 20 minutes.
• Remove the oats idlis from the pan and serve hot with tomato chutney.

2.    Tomatoes

Tomatoes are rich in lycopene, which is recommended by nutrition experts and dieticians. Adding tomato soups in your diet will help in reducing your appetite and thereby help in reducing overall weight. Tomatoes are known for its anti inflammatory and antioxidant properties.

a)    Spicy Indian Tomato Soup

Ingredients:

• 1 number each of potato, carrot and onion
• 1 cup of chopped tomatoes
•  250 ml water
• 250 ml of vegetable stock
• 1 tbsp of tomato puree
• ½ tsp chili powder
• Salt to taste

Preparation:

• Add sliced onions, diced carrots, chopped potatoes in a saucepan. Now pour water and vegetable stock and mix it well.
• Put the saucepan on high flame and boil the mixture. Add chopped tomatoes, tomato puree, salt and chili powder and then simmer for about 20 to 25 minutes. Stir the mixture occasionally.
• Add water as and when required. Once done, turn off the flame and put the mixture in a blender and blend it to make a smooth saucy soup. Transfer this soup into a soup bowl and serve it hot.

b)    Tomato And Basil Soup

Ingredients:

• 1 large potato
• 5 to 7 raw tomatoes
• 1 onion
• 3 to 4 cloves of garlic
• ½ inch ginger
• 2 tbsp of tomato puree
• 1 ½ tbsp olive oil
• Fresh chopped basil leaves (a bunch)
• Salt and pepper to taste
• ½ tsp chili flakes

Preparation:

• Finely chop onions, tomatoes, garlic and potatoes and keep aside.
• Take a medium sized saucepan, add 1 tbsp olive oil and fry onions and garlic till they become soft. Now add potatoes to this mixture and sauté for a minute and then add half a liter of water.
• Allow the mixture to boil and once you find the potatoes to be semi-cooked, add tomato puree and the chopped tomatoes. Now simmer and cook these ingredients until potatoes are completely done.
• Add finely chopped basil, salt and pepper in the final bit of the simmering process and then turn off the heat.
• Transfer the soup into a soup bowl and serve it hot with bread sticks.

3.    Ragi

Ragi is a very popular annual plant that is loaded with a lot of healthy nutrients. It is a very good source for iron, proteins, calcium and other minerals. It is also very rich in fiber and is a very good food for weight loss as it contains very less saturated fat. It will help in controlling diabetes, cholesterol and blood pressure and is also known to help in digestion. The following are some of the Ragi recipes that will help you to lose weight.

a)    Ragi Malt

Ragi malt is an energy drink that is very commonly used in South India. It is a natural health drink that will help in energizing the body and you can substitute your breakfast fruit juices with ragi malt to keep you active throughout the day.

Ingredients:

• Ragi Flour- ½ a cup
• Skim milk – 1/4th cup
• Water – 1 cup
• Powdered Jaggery- 1 tbsp
• Cardamom powder – 1 tsp

Procedure:

• In a mixing bowl, add the ragi flour and slowly add water to this flour. Keep on stirring while adding the water so that no lumps are formed. Make this into a smooth paste.
• Now, heat skim milk in a pan and bring it to boil. Add the ragi flour paste along with cardamom powder and keep stirring the milk.
• Now add the jaggery powder and simmer this for about 5 minutes on low flame. Make sure that stir the mixture continuously.
• Allow it to cool and your healthy ragi malt drink is ready.

b)    Ragi Upma

Ragi upma is a very popular South Indian breakfast dish that is not just delicious to taste but is also very healthy. Eating ragi upma in the morning will help in reduction of food cravings and you will feel full for the most part of the day.

Ingredients:

• Ragi flour – 1 cup
• Cumin seeds and mustard seeds -  ½ tsp each
• Olive Oil -  1 ½ tsp
• Black Gram – ½ tsp
• Bengal gram – ½ tsp
• One Onion, finely chopped
• ½ a tomato, finely chopped
• 2 finely chopped green chilies
• Coriander leaves – 1 tbsp (finely chopped)
• Curry Leaves -  6 to 7
• Water -  2 cups
• Turmeric Powder – ¼ tsp
• Lemon Juice – 1 ½ tsp

Procedure:

• Add olive oil in a saucepan and then add the Ragi flour in the pan. Saute the flour until roasted aroma fills the air.
• Now add a little bit of oil in a fresh pan and add mustard and cumin seeds. Let it crackle and now add the Bengal gram and Black gram and saute them till they turn golden brown.
• Add onions, curry leaves and saute for 2 minutes. Now add tomatoes and then saute for another 1 minute.
• Now add salt to the mixture and pour two cups of water. Bring the water to a boil. Once done, add the sauteed Ragi flour into the pan and stir it frequently.
• Mix it well and then cover the pan with a lid and let it cook for 4 to 5 minutes. Simmer the flame when you cover the pan with a lid.
• Finally, turn off the flame and add lemon juice and chopped coriander leaves and serve it hot.

The Indian Diet Plan to Lose Weight

Indians have become more health conscious from the last decade. People belonging to all age groups want to maintain a healthy weight and to have a fabulous looking body. However, it is not easy for an Indian to remain in their ideal weight as any celebration in India include a variety of food items that contain loads of sugar, ghee and other fattening items. Many health enthusiasts think that the best way to lose weight is to join a gym and work out for hours. However, if you are having a high calorie diet after your work out your entire struggle will go wasted. If you are an Indian looking for the best way to achieve weight loss, then you should have an Indian diet plan for weight loss. It is a well-known fact that you need to restrict your calorie intake if you want to reduce your weight. Though the Indian recipes are spicy and carb-rich, you can also make low calorie recipes from the commonly available Indian ingredients.

Indian Diet Plan to Lose Weight

When you are creating an Indian diet plan for weight loss, you need to consider certain important factors. It is necessary to consider the gender, age, weight, metabolic rate, activity level, health condition of the person for whom the plan is created. The body of each person is different and has different energy or calorie requirements. By finding the body mass index of a person, it is easy to determine the required weight loss to achieve the ideal weight and this will help to plan the diet according to the calorie requirement of the body. Finding the basal metabolic rate helps to identify the ability of the body to use up energy and it is possible to include food items that improve the metabolic rate of the body in the diet plan. To create the perfect weight loss Indian diet, it is also necessary to have an idea about the weight loss foods available in the particular area. Select food items that easily available from the grocery store or from the nearby supermarkets. You should also know how to cook the food in the ideal way to achieve weight loss.

Top 10 Food for Weight Loss

The success of any diet plan depends on having planned the intake of food which provides only the necessary calories for the perfect working of the body and no excess calories which may be stored in the body as fat in various parts of the body. It is necessary to have a nutritious and well balanced diet which includes the necessary quantity of carbohydrates, proteins, vitamins, minerals and essential fats. Drastic diet plans will make you only look lethargic and undernourished. The weight loss Indian diet should contain foods that will boost the metabolic rate of the body and at the same time add less calories. Some of the weight loss Indian foods that can be included in a diet plan are given below

1.    Brown Rice

Most of the Indians use white rice as their staple diet and it is rich in carbohydrate. Brown rice has more nutritional value and has a lower glycemic index than the white rice.  Brown rice has more fiber and makes you feel fuller even when you eat less quantity.

2.    Beans And Lentils

Beans and lentils are rich in proteins and are great weight loss foods. Soybeans, black beans, etc. provide the feeling of satiety and reduce hunger pangs while dieting. The soluble fibers in these food items help to reduce the triglycerides and cholesterol level in the body. These can be cooked used as snacks in between meals to maintain an ideal weight.

3.    Leafy Vegetables And Spinaches

There are different varieties of green leafy vegetables that are used by people in the different parts of India. Greens like palak, Basella or Poi Sag, fenugreek leaves, drumstick plant leaves, colocacia leaves, mustard leaves, etc. are easily available and contain fiber and folate. They are rich in water content and have very low calories when consumed. These greens will improve the digestion and metabolic rate. Broccoli, cabbage and lettuce are also considered as best weight loss foods.

4.    Cucumbers

There are different varieties of cucumbers available in India which is excellent for weight reduction diet. They are rich in water content and have very low calorie in them. They help to fill your stomach without adding extra calories in the diet.

5.    Garlic

Garlic should be included in any weight loss diet as they reduce the appetite. It also reduces the cholesterol in the body and helps to maintain blood sugar level. They are very effective in preventing cardiovascular diseases and cancer.

6.    Whole Grains

Whole grains are rich in fiber and have low fat. Whole grains contain protein, minerals, vitamins, antioxidants and phytochemicals which are needed for maintaining good health.

7.    Nuts And Seeds

Nuts like peanuts and almonds and seeds like pumpkin seeds and flax seeds help to reduce bad cholesterol and improve the level of good cholesterol. They are rich in omega three fatty acids.

8.    Fish

If you are a non-vegetarian, you can include fish in your diet 2-3 days a week. They are excellent sources of protein and omega 3 fatty acids. To achieve weight reduction, avoid the use of fried fish. Sardines, anchovies, tuna, mackerel etc are the best choices.

9.    Low- Calorie Fruits And Vegetables

Apart from the above items you can also use various low-calorie vegetables and fruits in the Indian diet to lose weight. Vegetables such as bell peppers, cabbage, mushrooms, onions and tomatoes have very low calories. Low-calorie fruits for weight loss include lemons, grapes, apple, pears, oranges, plums, strawberries, watermelon, etc.

10.    Healthy spices

Spices also contribute to weight reduction to a certain extent. You can include cinnamon, cloves, cumin seeds, ginger, mustard seeds, turmeric and black pepper in various food preparations for weight loss.

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Best Vegetarian Diet For Weight Loss

As said earlier, the calorie requirement of every person is different and some people prefer vegetarian food and some prefer non-vegetarian food. Whatever be the type of food you are having, there should be some deficit of calories in your body so that the body starts using the stored fat. However, the minimum energy requirement of an adult human being is 1200-1800 calories. Hence, your Indian diet to lose weight should be restricted within 1800 calories. You can create best vegetarian diet for weight loss which will restrict to 1800 calories using the various vegetarian weight loss ingredients. Make sure that you divide the 1800 calories into 3 meals per day and healthy snacks twice daily to achieve the best possible result within a short period. Here is a guideline for creating the best vegetarian diet for weight loss. Based on this, you can create your own diet plan as the food choices of each person may vary and the items available to you may be different from what mentioned here.

Early Morning

You can have any of the following items to start your day.

• 1 glass of lukewarm water with lemon juice added to it. This drink will have zero calories in it.
• You can add one teaspoon of honey to the above mix and have it in the morning. This combination is believed to burn the fat inside the body.
• 1 cup of green tea or black tea or black coffee without added sugar

You can choose any of these for your diet plan or change the items daily to avoid monotony.

Breakfast

You can have a breakfast which contains less than 350 calories. Here are some options

• Two rotis along with half a cup lentil gravy or tofu gravy

OR

• 1 quarter plate brown bread or broken wheat upma and a cup of low fat milk

OR

• 2 Idlis and half a cup of sambar  and ½ cup of low fat milk

Mid Morning Snack

You can use boiled pulses, green salads, low- calorie fruits or nuts as a snack

• Take ½ cup melon/cucumber and carrot salad or 20 grapes or a fistful of peanuts/ almonds/ melon seeds.
• Make sure that the calorie consumption is between 50-70 calories.

Lunch

There are multiple options for vegetarian lunch. You can eat rotis with vegetables or go for brown rice and vegetable gravies or have some roti and rice, according to your preference. Make sure that the calories do not exceed 350 calories. Here are some suggestions for your best vegan diet for weight loss.

• 1 cup brown rice (not to exceed 200 grams cooked rice) and ½ cup mixed vegetable gravy along with one bowl mixed vegetable salad and 1 small bowl raitha or low fat curd. Ensure that the vegetables are cooked using low fat oil and without adding coconut.
• 2 rotis with ½ cup vegetable gravy of your choice and one small cup raitha or green salad.
• You can change the above menu to ½ cup rice, and one roti with vegetable gravy, if you prefer to eat both rice and roti for lunch.

If you feel that your stomach is not full, try having some clear soup before having your lunch.

Evening

In the evening you can opt for any of these

• Green tea
• Buttermilk
• Salted lime juice
• Half cup oats cooked in low fat milk or water

If you prefer to eat some snacks, you can select any of the mid morning snack or can opt for a half cup of cooked pulses or beans.

Dinner

Start your dinner with any thin soup. You can eat 2 rotis or one quarter plate upma or 3 slices of brown bread or one bowl of oats at night along with ½ cup vegetable and 1 bowl of salad.