Shedding weight is not easy for men or women. Eating the right diet in the correct amount is the main rule to be followed. Indians usually consume a lot of carbohydrates and sugar. And this makes Indian diet chart for weight loss for female highly impossible to achieve.
Family and friend circles encourage eating by offering more food as a gesture of affection and hospitality. If food is refused, it is considered as disrespect.
The other main reason for weight gain is that men or women seldom go through any exercise schedule. For weight loss, the ingredients in the kitchen are more than enough. Only small changes in the Indian diet chart for weight loss of female is necessary. Grains, dairy, vegetables, fruits, and lentils can be consumed according to the diet chart.
Single Food Does Not Contain All Nutrients and Calories
If a few calories are consumed than expended, there would be no weight gain. Depending on the lifestyle and dietary preference, calorie consumption has to be decided. Consuming a single food does not provide nutrients and calories required by the body.
A balanced diet having protein, fat, and carbohydrates are necessary. Micronutrients like minerals and vitamins are also essential for the human body. Primary foods like fats and oils, meat and dairy products, cereals and pulses, and fruits and vegetables are the best Indian diet chart for weight loss for female . If you want to divide the food groups, portions, and an ideal time for eating are the main things to be looked into.
Below is the Indian diet chart for weight loss of female
Carbohydrates should be half of the daily calorie. It is the primary source of energy for the body. Food like bread, biscuit, wheat flour, and white rice has more sugar content and is not good.
Foods with complex carbs have high fiber and more nutrients. The fiber-rich food gets digested slowly, and thus, there is not much hunger. When hunger is less, consumption is also less. Millets, ragi, brown rice, and oats are complex carb foods.
Proteins help in bodybuilding, muscles, tissue, skin, and cartilage. High protein builds muscle and burns more calories. Dals, chana, milk, paneer, eggs, sprouts, white meat, and leafy greens contain proteins.
Fat helps the body to synthesize hormones, provide energy, and store vitamins. Fatty acids should be omega-3, polyunsaturated, or monosaturated. Rice bran, olive, mustard, groundnut, sunflower, sesame and soybean oils with ghee and butter would be sufficient for the body.
Vitamins and Minerals
Vitamin, A, E, B12, D, iron, and calcium are useful in metabolism, bone maintenance, cell production, and nerve and muscle functioning. Plants, meat, minerals, meat and fish, fruits, oilseeds, fruit, and green leafy veggies are sources of vitamins and minerals. Indian diet chart for weight loss of female recommends 100 grams of greens and fruits daily.