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We’ve all heard about these extraordinary diets that promise weight loss quickly. Keto, paleo, gluten-free, vegan – Fad diets come in all flavours and ingredients. But let’s be honest here – This so-called ultra-popular “Diet” food often tastes like cardboard and is very bland. Fad diets with little scientific evidence tend to be extremely restrictive, especially leading to us missing certain crucial food groups and/ nutrients.
And as much as we all love a hearty bowl of salad, sometimes you just crave something more that is on the “do not eat” list. That’s exactly where the vibrant world of Indian cuisine steps in! More often than not, people think of rich, spicy curries and fried snacks when they think of Indian food, but there’s a whole universe of lighter, plant-based dishes that are packed with nutrients and flavor.
Today, I welcome you to the world of plant-based Indian foods that can be great for weight loss, as well as help you sustain in the longer run. Remember, the key to living healthy is eating healthy too, because you are what you eat.
Plant-Based Foods List:
1. Moong Dal Cheela:
Moong dal is packed with natural sources of protein and fiber, which keeps you feeling satisfied for longer and is easy to digest too. This helps in your overall calorie intake. The cheela can be made with minimal oil, making it a healthy and filling breakfast or snack. You can also add veggies of your choice to make it nutrient-dense.
How to prepare:
Grind overnight-soaked moong dal into a batter with ginger, green chilies, and spices. Cook like a pancake on a lightly oiled pan.
2. Vegetable Upma:
Upma made from semolina (sooji/rava) is an excellent source of energy-giving food because of its complex carbohydrates. Adding a variety of vegetables such as carrots, peas, beans, and onions contains more fiber, which helps you feel full and aids digestion.
How to prepare:
Roast semolina, then sauté vegetables with spices. Add water with the roasted semolina, and cook until the water is absorbed.
3. Spinach and Chickpea Curry (Palak Chole):
Spinach is incredibly high in nutrients, including fiber. Chickpeas are a great source of plant-based protein and fiber, which helps regulate blood sugar levels and keeps you feeling full. The combination is very nutritious and satisfying.
How to prepare:
Sauté onions, ginger, garlic, and spices. Add chopped spinach and cooked chickpeas. Simmer until the spinach is wilted and well-cooked.
4. Mixed Vegetable Raita:
Yogurt is a good source of protein and probiotics, which can aid digestion and support a healthy gut. Adding grated vegetables like cucumber, carrots, and beetroot increases the fiber content and adds essential vitamins and minerals.
How to prepare:
Whisk plain yogurt with grated vegetables, chopped cilantro, and spices like cumin powder and black salt.
5. Vegetable and Lentil Soup (Dal Shorba):
Soups are inherently filling and hydrating, decreasing the overall calorie intake. Lentils contain protein and fiber, and vegetables contribute to the added nutrients and bulk. Soup may be extremely satiating and delay overeating, as a warm bowl of it.
How to prepare:
Sauté onions, garlic, and spices. Add lentils, chopped vegetables (carrots, celery, tomatoes, etc.), and vegetable broth. Simmer until the lentils and vegetables are tender.
Important Considerations for Weight Loss:
- Portion Control: Be very mindful of your portion sizes.
- Oil Usage: Opt for healthier oils like olive oil or rice bran oil for cooking.
- Sugar and Processed Foods: Limit your intake of sugary drinks, sweets, and processed foods.
- Balanced Diet: These foods should be part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and other plant-based protein sources.
- Exercise: Combine a healthy diet with regular physical activity for optimal weight loss results.
- Consult a Professional: If you have any underlying health conditions or specific dietary needs, consult a registered dietitian or healthcare professional for personalized advice.
Get started on your healthy journey today with FitnessWithNidhi. Enjoy these delicious and healthy plant-based Indian foods on your weight loss journey!
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