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If you are someone who loves south Indian food, you might wonder whether you can ever lose weight while still eating that way. Or do you need to change your diet drastically and start eating salads and protein shakes? This is a very understandable question as when it comes to diets for weight loss, you will hear a lot about special foods, shakes and superfoods. It might seem that eating a normal south Indian diet is just not an option. But that is really not the case. In this article, we will tell you everything you need to know about losing weight with a simple south Indian weight loss diet plan.
We have also included a diet chart with breakfast, lunch, snack and dinner options using South Indian cuisine only.
There can be no doubt about that. A south Indian diet uses grains, lentils, legumes, vegetables, good fats and Indian herbs and spices. All are health promoting. The most common dishes made using these ingredients are idli, dosa, rice, rasam, sambar, curry, kootu, ghee, avial, pongal and pickles. All are tasty and health promoting, which explains why they are famous globally.
In addition, there are probiotic foods like idli and curd which are great for gut health.
A south Indian diet provides high quality nutrition and is healthy.
To answer this, let’s take a look at a typical day of eating a South Indian diet.
On a south Indian diet, the typical breakfast choices would idli, dosa or pongal.
A south Indian lunch is usually made up of a large portion of rice, some dal/rasam/sambar and some kootu or vegetable curry.
Most snack options are usually packaged foods like biscuits. In a traditional south Indian diet, it might be foods like idli, dosa, addai etc.
A traditional south Indian dinner is similar to lunch in terms of a sizable amount of rice and a variety of other dishes.
Tea or filter coffee is a common drink for many south Indians, usually with sugar.
Looking at the overall diet noted above, we can draw the following conclusions:
Overall, this is not a balanced diet and contributes to weight gain as well as deficiencies in important nutrients that the body needs like protein and vitamin B12. All of these contribute to health issues like diabetes, hypertension etc.
Also Read: Indian Diet Plan for Healthy Life
This does not mean that you cannot follow a south Indian diet or that you need to eat salads or protein shakes.
All you need to do is to make some small tweaks to the south Indian diet to make it more balanced.
You can do this by implementing a better balance of carbs, protein and vegetables in the main meals and making healthier choices for snacks.
Here’s a healthy South Indian diet plan for weight loss. We have listed healthy choices across all the meals of the day. You can pick from these based on what works best for you and your personal tastes and preferences.
Please note the following points:
While we have provided a diet plan below, please use this as a guide only. There is no single ideal diet chart as a one-size-fits-all answer approach will not work when it comes to a weight loss diet plan. One’s nutritional requirements will vary based on a number of factors, including gender, height, weight, meal preferences, any medical conditions, allergies etc. These are the factors we typically consider in the Daily9 program.
Also Read: Low Carb Diets-Mistakes to Avoid
Here is an example of a day’s diet plan using the options noted above.
Breakfast:1 dosa, ½ cup sambar, ¼ cup onion chutney, 1 banana
Lunch: 1⁄2 cup Rasam Rice, 1 cup cabbage poriyal, 1⁄2 cup pumpkin kootu (with 1⁄4 cup dal, 1⁄4 cup pumpkin)
Snack: 1 cup green tea, ½ cup spiced chickpea sundal, 1 apple
Dinner: 1 cup curd rice (½ cup rice+½ cup curd), 1 cup okra stir fry
By picking such combinations from the list provided above, you can easily get a 7-14 day diet chart.
Weight loss does not mean eating mainly salads or new foods you do not like. A simple and traditional south Indian diet can certainly be used to lose weight and then maintain it. The most important thing is to balance the diet as shown in this article. This will allow you to eat the dishes you like while also losing weight.
Following a diet that we are familiar with, that fits with our culture and that is practical is essential for weight loss success and being able to maintain that weight loss in the long run.
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