INDIAN WEIGHT LOSS DIET

What is the Indian diet and what is wrong with it?

The indian diet isn’t at fault here, rather the lifestyle is where the problem lies. What one needs to understand is that in order to make an indian weight loss diet plan, we must first identify our lifestyle choices that ruin our health. Sleep after you eat? Stop doing that because that contributes to fat gain. Even though scientifically it isn’t required, the biggest change we need to make is that, we need to eat more meals but smaller meals. From the first meal to the last, the quantity should decrease, meaning you should not have heavy dinners, which is the achilles heel for Indian diets. 

Also as I’ve said before countless times, look out for hidden sugars in your diet. A common fat loss myth is that only sugar is in sweet food. Not necessarily. Speaking of sweet food, mostly all Indians supplement with a sweet dish after their dinner and then sleep immediately afterwards. Fat gain to the next level! Start supplementing with a whey protein shake to reduce your sugar cravings for an effective start to making yourIndian diet to lose weight.

Calories In vs. Calories Out

Ah. Calories. My old enemy. See the problem with calories is that science doesn’t care of what you eat. Just how much of it you do. Unfortunately for you, that still doesn’t mean that you can lose weight eating junk. Anindian diet chart or any other diet chart for example, will have a simple yet frustrating task to count calories. Counting calories isn’t rocket science but you need to remember a few things:

    - BMR: This is quite simple to understand. Your BMR, or Basal Metabolic Rate, is the rate at which the body uses energy while at rest to maintain vital functions such as breathing and keeping warm. 

    - Calories In: The amount of calories you intake

    - Calories Out: The amount of calories you burn up while exercising or creating a deficit

    - Caloric Deficit: Eating lesser amount of calories than your body needs to maintain it’s weight

    - Caloric Surplus: Eating more amount of calories than your body needs to maintain it’s weight

    - Total Caloric Intake = Calories In+ Calories Out

This is easier explained by an example. Amit is a 19 year old male with a BMR caloric rate of 1500 calories. He needs 1500 calories to maintain his weight. He intakes 1800 calories but burns 300 calories while running. In conclusion his total caloric intake is still 1500 calories and he will maintain his current bodyweight. As you might have guessed, you need to be in a caloric deficit to lose weight so for starters go online, calculate your BMR caloric output and reduce that number by 500. These are the number of daily calories you need to lose weight. For generalization reasons we will continue using the 1500 calorie number.

Make sure you distribute the calories into 4-5 meals; breakfast being the heaviest and dinner the lightest 

How to plan your own 1500 calorie diet

Knowing your calories and allocating the macronutrients effectively, are the two most important aspects to creating your diet plan. Apart from this also knowing that how many calories each food will contain is important as well. For example, theoretically if 100g of chicken contains 300 calories and 50grams of protein and 100 grams of sweet potato contains 400 calories and 30 grams of carbs, combining them you can get 700 calories total with 50 gms of protein and 30 grams of carbs. It’s a little confusing at the start but you will soon get the hang of it. Plus its necessary information to know if you want to create the perfect indian diet plan to lose weight. 

  

General 1500 Calorie Indian Diet Plan

Vegetarian Diet

Since most Indians do still prefer to be vegetarian, it makes sense for an indian weight loss diet chart to include a vegetarian option:

Meal	Time	Diet	Calories	Carbs	Protein
Meal 1	6:30	1 glass of lime juice or green tea	0	0	0
Meal 2	9:00	Methi Roti, Daliya (2, 60grams) with 1tbsp oil, 1 cup low fat curd, 1 fruit (apple)	383	61.74	16.3
Meal 3	11:00	Buttermilk (1 glass) and Papaya fruit bowl	81	13.8	2.5
Meal 4	2:00	2 plain roti or 2 cup tomato rice and 1cup veg raita, and 30grams palak soya with 2tbsp oil and 1 bowl green salad	520	14	28.75
Meal 5	4:00	Jasmine or herbal tea (1cup) and cucumber salad (1cup) with 1tbsp hummus or 1 bowl green salad	90	5.52	4.11
Meal 6	6:30	Fruit smootie (1glass) or 1 apple with low fat curd	120	21	7.75
Meal 7	9:00	1 Veg stuffed roti or 1 cup Khichdi and 1 cup of vegetables, 1 cup lentil soup with 2tbsp of oil	295	45.45	10.1
Total			1489	161.51	69.51

Non-Vegetarian Diet

Meal	Time	Diet	Calories	Carbs	Protein
Meal 1	6:30	1 cup Lemon tea or Green Tea with 1 pinch of sauf powder	5	1.11	0.1
Meal 2	9:00	2 besan and eggwhite cheela with 10grams of mint leaves or 2 omlettes with whole wheat chapatti with 2tbsp of oil and 1tbsp of mint chutney	300	32.2	20.4
Meal 3	11:00	1 glass coconut water or buttermilk	46	9	2
Meal 4	2:00	2 cup brown rice pulao with lemon grass or 2 jowar roti and 2 grilled fish with oregano and 1 cup of green beans with 2tbsp oil and 1cup green salad	471	80.52	29.59
Meal 5	4:00	1 cup fruit smoothie and 5 almonds	170	10.73	5.1
Meal 6	6:30	1 cup green tea, 1 cup sprouts or bhel or 2 wheat crackers	127	11.74	4.54
Meal 7	9:00	1 missi roti, 1 bowl of steamed chicken salad with 1tbsp of curd dressing and gourd vegetable curry with 1tbsp of oil with tomato and spring onion	375	24.22	31.59
Total			1494	169.52	93.32

The indian meal plans given above are generalized but a good basis for you to start but do remember to apply this on your caloric level although you can use this plan to also understand the amount your body needs to maintain.

Timing of Meals

The timing of the meal although has been recently disproved, is still important in the case of Indians. Like I explained earlier, space out these meals into 5-6 meals evenly. The calories equation still stays the same, but the meals being equally distributed keep your metabolism kicking thus helping you create a healthy indian diet chart for weight loss. Macronutrient-wise this means having the most amount of carbs during breakfast, and a negligible amount in dinner. Keep your protein high for all meals. 

 TIPS

1. Choose a low-carb diet
2. Eat when hungry
3. Eat real food
4. Eat only when hungry
5. Measure your progress wisely
6. Be persistent
7. Women: Avoid fruit
8. Men: Avoid beer
9. Avoid artificial sweeteners
10. Review any medications
11. Stress less, sleep more
12. Eat less of dairy products and nuts
13. Exercise smart
14. Get your hormones checked

Consider weight loss pills   

Benefits of a structured meal plan

Not only do you get a regimented diet plan which makes sure that you are going to get sustainable results but it is also imperative to have this sort of regiment in your daily life. Following a plan can result in skills that will help you maybe make for others an indian diet chart for weight loss, as well as motivating you to achieve more.

INDIAN DIET PLAN FOR BODYBULIDING

DIET FOR BODYBUILDING

Here, we are trying to tell you an Indian bodybuilding diet plan, that can easily fall within your budget so that you can follow it in the long run. In order to chalk out a budget bodybuilding diet plan for Indians, we have divided the population in three categories: 

•  Pure Vegetarians
•  Vegetarians
•  Non Vegetarians

                                          

Indian diet plan for Bodybuilding: A generic diet plan for pure vegetarians

• Meal 1: Green Tea + Apple
• Meal 2: Boiled Rajma with spices of your own choices along with onion,garlic & tomato tossed in it. : 1 scoop of Whey Protein(with normal water)
• Meal 3: 500 ml milk with 1 scoop of Whey Protein + 1-2 biscuits.
• Meal 4: Sprouted moong dal Salad
• Meal 5: 1 scoop Whey Protein(Post Workout)

Meal 6: Low Fat Home Made Paneer(include salad if you are hungry,you may include cucumbers,tomatoes,spinach,cabbage etc,don’t include high carb vegetables like corn)

Vegetarians(Lacto-ovo-Vegetarians):

In this, we include people who eat everything that vegetarian eats but also includes eggs in their diet. This category people have an advantage of eating eggs, which is an excellent source of protein and essential amino acids. Also, egg cost way less than your regular whey protein and as a lacto-ovo-vegetarian you get the choice of having eggs and whey protein in your diet as per your choice. An option to include eggs in your diet lessens your bodybuilding diet expenditure as compared to pure vegetarians. 

Indian diet plan for Bodybuilding : A generic diet plan for vegetarians

• Meal 1: Green Tea + Apple(Apple is totally optional)
• Meal 2: Boiled Rajma with spices of your own choices along with onion,garlic & tomato tossed in it : 7 egg whites bhurji (Scrambled eggs)
• Meal 3: Boiled Lobhia with mild spices and a little bit onion & tomatoes tosses into it  : 7 Boiled Egg Whites 
• Meal 4: Sprouted moong dal Salad
• Meal 5: 1 scoop Whey Protein(Post Workout)

Meal 6: Low Fat Home Made Paneer(include salad if you are hungry, you may include cucumbers, tomatoes, spinach, cabbage etc, don’t include high carb vegetables like corn)

Non Vegetarians:
 

Non vegetarians can enjoy the liberty of eating pure carbohydrate sources more than the other two categories mentioned above. They can relish on a variety of food that can give them a good amount of lean protein, for example, 100gm chicken breast contains around 31gm of protein and 0 carbohydrates and 3.6gm of fat that too all under only 165 calories. With this you can easily identify the protein profile of a dal and chicken breast. 

Indian diet plan for Bodybuilding : A generic diet plan for Non Vegetarians

• Meal 1: Oatmeal + 3 Whole eggs & 5 Egg Whites Scrambled
• Meal2: Pan Cooked Chicken Breast,Whole Wheat Pasta + Olive Oil
• Meal 3: 1 Scoop Whey + Peanut Butter + 3 Slices whole wheat Bread
• Meal 4: 1 Scoop Whey + Watermelon/Pineapple

Meal 5: Fish(King Fish or Basa) + Chicken breast + oats + Papaya.

Though, these are just the generic Indian bodybuilding diet plans for your reference, you can always add or subtract things from it as per your requirement. Also, all the food items included in these diet plans are easily available in your kitchen, thus you won’t be spending extra on your bodybuilding diet. As for your daily dose of whey protein powder, keep checking the online deals on your favourite whey protein powder and then buy to save some bucks smartly. 

  

MUSCLE GAIN OR FAT LOSS

What is Muscle Building?

Muscle Building is quite simple in its definition, i.e. you gain weight in terms of lean muscle mass. To do this, not only does one have to train correctly but also consume the right foods and supplements. Building anything requires an excess of materials and in this case you need calories. Some need a little, some need few; depending on their genetics but one thing that is certian is you need to be above maintenance. So if my maintenance calories are 2000, then I will gain weight at 2500 calories. Whether that is fat or muscle, depends on your protein intake and training frequency. 

To build muscle ensure that you are in a caloric surplus and working out at least 4-5 days a week. In addition to this ensure that your body, as a general rule of thumb, is getting 1gram per pound of lean body mass as protein. Opt for leaner cuts of meat like chicken breast and turkey and do not forget to supplement with whey protein and glutamine, if needed.

What is Fat Loss?

Fat loss is the other side of the coin whereby you are trying to preserve your lean body mass and reducing weight, ideally in terms of bodyfat. To think you will only lose bodyfat is a far fetched idea and some muscle loss will also occur. This can however be reduced by supplementing with BCAA's and keeping your protein higher still. For fat loss it is optimal to aim to lose 0.5 kg per week and again that would differ, based on your maintenance calories, for individuals. 

Fat isn't predisposed in one area, so do not even think that you can only reduce fat from a particular body part. For some it might start at belly fat and for others it will be last to go off. Optimal fat loss occurs with the right amount of weight training and cardio but use this to only increase your caloric deficit, not create it. A fat burner can also help here same as a multivitamin because you would not be getting them from your diet. 

Choosing a goal: Muscle gain or Fat loss

Many people are having hard time determining their primary fitness goal. Whether to lose extra fat and have a lean body or better to start gaining muscle and add several kilograms to your weight. It may seem as an easy decision to make, however, a lot of my clients and people I know are finding it hard to determine their goal. Very often this is a result of the lack of knowledge, which prevents the person from making an educated decision about his fitness ambitions simply because of confusion and vague ideas about how muscle gain and fat loss actually occur. Most of the time people say that they want to gain muscle mass and lose fat at the same time. While this is the ultimate goal of the majority of people, it cannot occur at the same time, simply because the two processes require either a caloric deficit or a caloric surplus. You are either eating less or eating more, there is no conformity between the two phases. When you are trying to decide what will be your future goal, keep in mind the following points. If the body fat percentage is more than 20%, then fat loss is definitely the preferred option, since with such high percentage of BF the probability of getting even fatter is imminent because of the decreased insulin sensitivity.  Another indicator of why fat loss might be a preferred option is the presence of chronic diseases or the over consumption of sugary products. In such situations fat loss diets are recommended in order to balance the endocrine levels in the body and improve overall health. I also recommend fat loss as a primary goal for people over the age of 40. Let’s not forget that fat loss is also the best option for bodybuilders who are preparing for a fitness competition and need to get in top condition. When we are talking about young people under the age of 20, then muscle gain is the recommended goal, since most of the adolescents need to gain muscle mass. On top of this their metabolism is very active and the caloric surplus is easily digested and utilized compared to someone who is older, where the situation is different. People who have below 10% body fat may also benefit from a muscle gain diet plan, since their carbohydrate utilization capacity is very high and is much easier to gain clean muscle mass with little caloric surplus. Another group of people who may benefit from a muscle gain phase are those who want to gain muscle mass in the off season in order to be able to compete at a competition afterwards. I always advise people who have less than an year of experience to start with muscle gain in order to build some muscle mass. The more muscle you have – the more calories the body burns at rest. Thus the more muscle mass you have – the easier it is to lose fat. If you are still unable to determine your goal, then the best thing to do is to send me a photo and I will determine for you which way to go.