Diet as self-restraint in the consumption of certain foods is usually used for two purposes - to restore health and maintain a slim figure. Try Indian - no need to torture yourself!
Both of these goals are interrelated because overweight people tend to have poor health. Every diet, especially strict and long-term, necessarily affects the condition of any person. That is why it is so important to know the specifics of the impact of one or another restriction on a particular organism.
Diet features
The nutritional system called the “Indian diet” was formed as a culture of therapeutic nutrition over many years of the development of traditional medicine.
India is a multifaceted and diverse country. Different regions have their own traditions, lifestyles and food consumption cultures. Some tribes adopt vegetarianism, others eat animal foods, but everywhere the use of spices, which tropical nature supplies people in abundance, is widespread.
Spices are parts of plants containing a large amount of biologically active substances that have a stimulating effect on the human body. In addition, the strong aroma of such substances suggests that they can be used as antibacterial and antifungal agents. Perhaps this is why Indian tribes managed to survive in the face of widespread infectious diseases.
Indian diets for weight loss have entered the lives of people with a European mentality as a diet that includes only vegetarian dishes. The basis of the Indian diet is:
- rice;
- tea;
- vegetables;
- fruits;
- nuts;
- curry;
- cinnamon;
- pepper;
- eggs.
Combinations of such products will provide the body with proteins, carbohydrates, fats, vitamins, and minerals in quantities sufficient to ensure all body functions. However, a small amount of fats and fast carbohydrates does not allow you to accumulate fat reserves. At the same time, a person does not feel a loss of strength, since active metabolic and oxidative processes occur in the body, forming an optimal energy balance.
The essence of the Indian diet is to take certain foods according to a pattern that allows you to change the state of the body gradually, reducing the stress of switching to an unusual diet.
There are the following options for Indian diets:
- anti-aging or nine-day;
- for seven days;
- protein;
- with curry;
- rice
All of these diets help you lose excess weight, which is why they fall into the category of weight loss diets.
We recommend that you read the article “Paradise for perfectionists or a green diet for weight loss”
And here are recommendations for the correct way out of the oat diet and daily menu options.
Diet rules
The Indian diet lasts seven days, but if you want to achieve greater results, and your body feels healthy, energetic and ready to withstand another week on a similar diet, continue. Some nutritionists advise taking a break of one or two weeks. Doctors argue that such a diet for weight loss does not provide the body with enough protein.
The best option would be if, after a week of an exotic diet, you saturate your body with protein. Don’t be afraid to gain kilos – interesting options for a protein diet for weight loss will help you continue the process.
The Indian diet is fast-acting and healthy, reviews from millions of women testify to this. It becomes the first stage, a step towards proper nutrition. Any diet ideally leads to proper nutrition, because for long-term weight loss you need to maintain it for six months or a year. Experienced ladies know that losing weight over time turns into a lifestyle; you need to maintain your figure all the time.
On such a diet, the body does not experience weakness, as it receives the necessary substances.
With so many advantages, the Indian diet, like any other, has a couple of disadvantages. It is not suitable for weight loss for pregnant and lactating women, or those with serious stomach problems. Otherwise, the diet will help you get rid of extra pounds easily and quickly.
Menu options
With a rejuvenating diet, a person eats only boiled vegetables and fresh fruits. Its maximum duration is 9 days. The universal daily menu looks like this:
- a glass of orange juice;
- grapefruit – 1 pc.;
- lemon – 1 pc.;
- oranges – 5 pcs.;
- boiled vegetables of one type;
- a fresh vegetable salad;
- tea.
Important! The main thing in this diet is the same type of daily diet. What exactly to consume in the morning, afternoon and evening, a person decides for himself.
With the Indian diet for 7 days, the duration of self-restraint is not so long, but the daily menu contains foods that are simply impossible not to lose weight.
For breakfast, you can eat two tangerines, one banana, orange or grapefruit, cucumber salad with grated carrots and unrefined oil, two eggs, ten almonds, sweet pepper salad and tomato with butter.
For lunch you can have a serving of rice. On the first day, the serving is 3 tbsp. l. and about 100 g of vegetable stew from eggplant, carrots, and tomatoes. The stew must be simmered for 15-20 minutes. 1 tsp is added to it. curry and 2 cloves of garlic. On the second, third, sixth and seventh day, he eats 6 tbsp for lunch. l. rice, seasoned with 1 tsp. curry. On the fifth day of the diet, lunch consists of 100 g of boiled green beans. You can drink tea or milk.
For dinner on the first day, only 200 g of vegetable stew is allowed. On the second, third and fifth days, you need to have dinner with a dish of rice (5 tbsp) with curry (1 tsp). On the sixth day you need to eat milk rice soup (40 g of rice per 1.5 cups of milk). On the last day, the entire dinner should consist of one banana and one grapefruit.
All dishes can be moderately salted. If necessary, drinking mineral water is allowed. The essence of the protein diet is to replace animal proteins with plant proteins. In this case, the diet should contain products such as:
- legumes in young pods;
- nuts;
- sunflower and pumpkin seeds;
- prunes;
- dried apricots;
- bananas.
Curry, a popular Indian seasoning, helps burn excess fat. It is recommended to use it with:
- brown rice;
- pumpkin;
- chickpeas;
- lentils;
- vegetable stew.
With such a diet, a person does not need to starve. As follows from the description of the seven-day diet, you need to eat at least three times a day. Between main meals, fresh fruits and vegetables are allowed.
Important! The Indian diet without meat helps to unload the diet and improve the health of the body. Find out more about summer weight loss with fruits and vegetables.
Recommended Foods
There are many different delicious foods and drinks that you can include in your diet when following a lacto-vegetarian diet for weight loss.
What can you eat
Try including the following ingredients in your daily meal plan:
- Vegetables : tomatoes, spinach, eggplant, mustard greens, abelmosh (okra, okra), onions, momordica (bitter melon), cauliflower, mushrooms, cabbage and much more.
- Fruits : 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, red beans, lentils 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 products : cheese, yogurt, milk, kefir, ghee.
- Herbs and spices : garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and much more.
- Healthy Fats : Coconut milk, full fat milk, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.
- Protein sources : tofu, legumes, dairy products, nuts and seeds.
Diets should include fresh, whole foods, primarily plant-based, including herbs and spices.
Additionally, including non-starchy vegetables such as leafy greens, eggplant, or tomatoes in your diet provides fiber, which can help you feel fuller for a longer period of time after eating.
What can you drink
An easy way to cut down on excess calories and sugar is to avoid sweetened drinks and juices. These drinks can be high in calories and sugar, which can negatively impact your weight loss process.
Healthy drinks include:
- Water;
- Sparkling water;
- Unsweetened tea, including Darjeeling, Assam and Nilgiri teas.
Conclusion:
A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened drinks.
Is this diet suitable for everyone?
The state of his body depends on what a person eats. It would seem that the diet is so “dietary” that there can be no prohibitions here. However, this is not the case. It is not recommended to follow this diet for those who:
- there is a lack of weight;
- have diseases of the endocrine system;
- Diagnosed with diseases of the digestive system, especially the pancreas and liver;
- there is a protein deficiency.
Thus, people who do not have diseases of the endocrine and digestive systems can afford the Indian diet. If a person has chronic diseases, it is better to first consult with your doctor.
Results and contraindications
As mentioned earlier, the diet helps to lose up to 7 kg in 7 days, usually the results range from 4 to 7 kg. The main thing is to stick to exactly the proposed menu option for the first week, without changing the food intake and especially the days. Starting in the second week, you can make adjustments as you see fit, but keep in mind that your daily caloric intake is small.
Don’t forget to devote time to physical activity, move more often, stretch and perform a variety of water treatments, including anti-cellulite wrap.
If there are signs of disruption of the digestive and endocrine systems, problems with the heart and blood vessels, pregnancy and lactation, as well as old age (60+), it is necessary to consult a doctor to ensure the safe use of the diet.
What can and cannot be consumed
The Indian diet allows the consumption of animal proteins. Meat products, bakery products, and any sweets are completely prohibited. Carbohydrates in the body should come only from the products described here. Even honey is prohibited, since it is a source of fast carbohydrates. A person who decides to correct his body with the help of an Indian diet can afford to lead an active lifestyle. Moreover, it is precisely this lifestyle that should be combined with a diet where there is little fat, but enough fat burners.
Some people may experience a loss of energy at first. This is due to changes in the body. In this case, you don’t need to give up your diet, but you shouldn’t forcefully exercise either. Wait until you feel light and want to move.
It is strictly forbidden to take special drugs to burn fat during the diet. This is very dangerous for your health.
Shopping list for weight loss
Having ingredients on hand to prepare nutritious meals and snacks is vital to weight loss. So fill your refrigerator and pantry with healthy foods. This will encourage you to test your cooking skills and try new recipes.
Research shows that people who prepare more meals at home are more likely to have better overall diet quality, a healthier weight, and less body fat than those who eat out frequently ().
Here are some useful items to add to your shopping list:
- Vegetables : greens, cauliflower, carrots, peppers, garlic, eggplant.
- Fruits and berries : apples, strawberries, mango, papaya, banana, grapes.
- Frozen foods : mixed vegetables and frozen fruits.
- Cereals : oats, millet, quinoa, buckwheat, spelt, whole grain bread, brown rice.
- Legumes : lentils, beans, chickpeas, mung beans.
- Nuts : almonds, pistachios, cashews.
- Seeds : sunflower seeds, pumpkin seeds, lotus seeds.
- Dairy products : whole milk, unsweetened yogurt, unsweetened kefir, cheeses, cottage cheese.
- Seasonings : sea salt, pepper, turmeric, ginger, paprika, cinnamon.
- Starchy vegetables : potatoes, sweet potatoes, parsnips, squash, corn.
- Protein foods : tofu, dairy products, legumes, hummus.
- Healthy Fats : Olive oil, unsweetened coconut, coconut oil, ghee, sesame oil, avocado and avocado butter, peanut butter.
- Drinks : green tea, coffee, mineral water, Darjeeling tea.
Try to buy organic vegetables and fruits from city markets, and avoid buying packaged foods. Buy grains, nuts and seeds in bulk to save money and stock up on staples you use regularly.
Also, stick to purchasing targeted foods only and avoid tempting foods by making a grocery list and only buying what you have written down in advance.
Conclusion:
Eating food prepared at home will allow you to save money and experiment in the kitchen. It may even help you lose weight. Create a shopping list that includes fresh, whole, nutritious foods.
What effect can you expect
The effectiveness of this diet depends on the individual characteristics of the body. Any person who does not suffer from the diseases listed above will lose weight from such a diet.
Usually, results begin to be noticed after the first three days of the diet. However, it is fixed only on the seventh or tenth day.
The Indian diet is not just for weight loss. After it, the condition of the digestive system usually improves, headaches go away, blood pressure normalizes, and joint pain decreases. All these “secondary” phenomena are associated with cleansing the body of toxins and waste.
Summarize
- Following a lacto-vegetarian Indian diet allows you to lose weight naturally.
- This diet will help you reduce your intake of sugary foods and drinks, eat more vegetables, and increase your protein intake. Incorporate regular exercise into your lifestyle to further promote weight loss and a healthy body.
- Incorporating even one or two of the above foods or lifestyle changes into your life can help you become healthier and happier.
Reviews
The most valuable information usually comes from those who have experienced all the advantages and disadvantages of the diet. Experience is a reflection of successes and mistakes, on the basis of which the most valuable advice is born. Consider the reviews and results of the Indian diet:
Andrey, 35 years old: “After many years of sports and physical work, I found myself in a job where I have to constantly sit. As a result, he began to rapidly gain weight. I didn’t like it, and most importantly, my young wife didn’t like it. I pulled myself together and went on an Indian diet. I chose it rather for its exotic name. Lasted seven days. I felt light and wanted to move. I stopped driving to work. The time I started spending on walking was not wasted. My health improved, my wife fell in love with me again, and my boss gave me a promotion. In my new position, I can afford breaks for exercise. This is Indian magic."
Anna Vladimirovna, 46 years old: “I knew that at the age of 45 changes begin to occur in the body, as a result of which the processes of fat breakdown are inhibited, but it was extremely unpleasant to experience these consequences. I immediately went on an Indian diet. She lost a few kilograms, was happy, returned to her previous food and began to gain weight again. I had to go back to brown rice and curry. Moral - if you are over 45, then the Indian diet should become a way of life."
Vladimir Petrovich, 55 years old: “I’ve been healthy all my life. However, it was a difficult time for me too. My body became heavy, literally and figuratively. Headaches appeared and my blood pressure began to rise. I used to laugh at my wife’s addictions to all kinds of diets, but now I looked at her quirks differently. Since she was once again on the Indian diet, I joined her. Thanks to my wife – she helped me get through the first days. Now everything is fine. My advice to you is to love yourself beautiful, healthy and slim. Don’t feed your body, because you only have one.”
Smart ways to lose weight
Besides eating fresh, whole foods, there are other lifestyle changes that can help you lose weight. What's more, incorporating the following healthy habits into your daily routine can help you maintain a healthy weight throughout your life.
Increasing physical activity
To create a calorie deficit that will help you lose weight, it is important to increase your level of physical activity throughout the day. Find an activity you enjoy, whether it's sports or dancing.
Even if you don't exercise intentionally, try increasing the number of steps you take every day. It's an easy way to burn more calories and maintain your figure. To lose weight, try to reach a goal of 10,000 steps per day and work towards that goal until you get used to that daily goal.
Mindful Eating Practice
Many people eat on the go or consume food while distracted by something else. Instead, try to focus on your food as you eat it and pay attention to your feelings of hunger and fullness. This is a great way to be more in tune with your body.
Eating more slowly may also promote weight loss by increasing feelings of fullness and reducing hunger ().
Another good habit to control your food intake is to avoid eating in front of the TV or while surfing the Internet.
Make smart choices
Eating healthy foods can be a real challenge, so set goals and work towards them, regardless of old habits and environmental influences that will act as obstacles in your path.
Your goals can help you stay on track even when you feel tempted to make unhealthy food choices, such as when you're socializing with friends or family. Reminding yourself why you want to become healthier will help you make smart decisions about food and lifestyle.
Conclusion:
Becoming more active, eating mindfully, and reminding yourself of your health and wellness goals are great tools that can help you stay on track.
Chinese diet - 20 kg in 20 days
A very strict diet with a limited range of permitted foods. Although it is difficult for few people, it promises impressive results. The main requirements of this technique:
- daily fluid intake is at least 2 liters (green tea and clean water without gas);
- salad base - lettuce and arugula;
- last meal before 19:00;
- Limit physical activity, leaving aside walking and light morning exercises;
- It is mandatory to take vitamin-mineral complexes to replenish nutrients.
The Chinese diet for losing weight by 20 kg is designed for 3 stages lasting 1 week.
Basic rules for faster results
In the first 6 days you are not allowed to drink fruit juices. Try increasing your water intake by 15 cups by day five. Avoid coffee, tea and alcohol.
Don’t forget that you need to move, the editors of JoeInfoMedia remind you. Ideally, walk up to 45 minutes a day. If possible, take the stairs and avoid the elevator.
Vegetables can be eaten as a salad or in their natural state. In addition, soups can be consumed in unlimited quantities. You should also exclude legumes, as they are too high in calories.
