3. No potatoes, refined flour and sugar. Pls note: Honey is as bad as sugar, so cannot be used as a sugar substitute!
4. Increase fruit- apples, pear, oranges, guava, musk melon, water melon and have these mid morning and late afternoon/evening. Don't combine fruit with any of the major meals. Avoid banana, pineapple and mango.
4. If you are a non vegetarian, include chicken, fish and egg white in your diet. The protein in non veg food is needed, more so because you jog. Prawns are a big no-no!
5. If you are a vegetarian, include soya in your diet. I know soya is not commonly used in South Indian cooking but see if this can be included. Else include a protein supplement in your diet.
7. Some very good veggies to include: drumsticks (super food), radish, spinach and garlic.
8. Include nuts: almonds and walnuts – as a snack. Cashews are strictly avoidable.
9. Cut the coconut. This is a tough one, given that it gets added in all the veggies in South Indian cooking. But avoid coconut chutney with idli and dosa and stick to the red onion chutney.
10. Switch from the regular (rice) idli to rava idli. Switch to pessarettu/adai/rava dosa. Idli gunpowder is good, but the oil is a big no no.
These are some broad suggestions, though I would recommend you take professional advice before embarking on any kind of a diet plan.
If you are a south Indian and looking to lose weight naturally but only by eating south Indian foods then you are at right place. South Indian food is delicious! The magical aroma of curry leaves, the sound of popping mustard seeds, the nutty chutney with perfectly-made dosas, spicy pickles… The Indian diet plan for weight loss should be designed keeping in mind the calorie requirements of an individual. The calorie requirement of a person is based on factors like age, weight, gender, health conditions, metabolism and activity levels.
The Indian foods for weight loss does not require any special ingredients. You can find most of the low calorie and fat burning foods in your kitchen itself. These weight loss foods can also be easily found in the nearest grocery store and can help you lose weight by just cooking them in the right method. These weight loss foods can be eaten directly or in conjunction with other low calorie foods.
Moong dal is a favorite of almost every Indian. The dal comes packed with vitamin A, B, C and E, besides minerals like iron, potassium and calcium. This weight loss food is full of fiber, hence people feel fuller after having just a small bowl of this dal. Moong dal is also beneficial for boosting the metabolism and the immune system, thereby protecting the body from fatal diseases. The dal goes best with rice and chapattis.
These vegetables are a storehouse of vitamins, minerals, protein, fiber and phytonutrients. Green leafy vegetables include broccoli, spinach, kale, chard, parsley. spinach is a low calorie vegetable, high in water content, antioxidants, vitamins, minerals and fiber. Being rich in fiber, Spinach helps to cure constipation by cleansing the digestive tract. Just one serving of spinach will keep you feel full until your next meal.
A half teaspoon of cinnamon every day can help you control the blood sugar and prevent insulin spikes. As mentioned earlier, insulin spikes can trigger the body to store fat rather than burning it. The spice also promotes effective blood circulation, helping you get fitter faster. Add ground cinnamon in your cake dough, or tea and coffee to make the most out of this spice.
This Indian kitchen favorite spice is excellent for weight loss. Curcumin, a phenol found in turmeric prevents the deposition of fat in the body. Adding turmeric to the daily diet can help one lose weight in the long run. This weight loss spice is also effective in soothing gastric inflammation and ulcer.
This popular herb is used widely in almost all recipes and gravies. Garlic is an appetite controller, making it perfect for healthy weight loss. According to a study, obese people who ate this zero calorie spice lost an average of 30 pounds in 6 months. Allicin a compound present in garlic is effective for fighting cholesterol and keeping the blood sugar levels stable. It also fights cancer, cardiovascular diseases and respiratory problems.
Cabbage is an excellent weight loss food. The food is low in calories and high in fiber. This weight loss food is an excellent source of vitamin C. It is ideal for constipation, aging, stomach ulcer and skin disorder as well.