Eating a balanced diet is an important component of a healthy lifestyle. This not only helps in maintaining an ideal weight, but it also removes many diseases from your body. It is very important for women to take a balanced diet to lose weight because nowadays it is not time for Indian women to do yoga and exercise. Today most of us want to look good and beautiful, for that, they are focusing on losing weight. Women require 2000–2200 calories per day. If you include a 1500 calorie Indian diet chart in your routine, then you will start losing weight.
What Is 1500 Calorie Indian Diet For Weight Loss?
If you are on a calorie-restrictive diet and feel hungry most of the time, then you have come to the perfect place! Today we will tell you here that a week-long 1500-calorie Indian diet plan helps you lose weight by creating a calorie deficit, that too without making you feel hungry. Reducing your overall calorie intake can help you lose weight easily, but make sure that it does not cause any more health problems such as fatigue, headaches, etc. Once you feel unwell, immediately contact a physician.
This diet chart has taken care that you get the necessary vitamins and minerals. By the way, it will not necessarily be fully applicable to every person. However, you can also tweak it a bit. The Indian diet chart for weight loss should include six meals a day.
1500 Calorie Indian Diet:
You should try to understand this from this example, according to dieticians, the participation of carbohydrates in any balanced diet should be 50-60 percent, not more than this. Now if you want, you can complete it by eating sweets, and if you want starchy carbohydrates like bread, rice, corn, lentils;
Complete with vegetables like potato and sugar, fructose and vitamin-rich fruits, lactose milk and milk products, and green vegetables. Although it is not at all difficult to make a choice in it, any health-conscious person will like grains, pulses, green vegetables, and milk more than sweets.
Only from these things will he get vitamins, minerals, natural fiber, and other essential nutrients which are necessary for good health. In comparison, there will be some pleasure in eating sweets, but it is also a storehouse of many calories, which is not right for a diabetic patient. So let’s see the 1500-calorie Indian diet.
| Early Morning (7:00 a.m. – 8:00 a.m.):
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Breakfast (9:00 a.m. – 10:00 a.m.):
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Mid-morning (11 a.m. – 12 p.m.):
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Lunch (1:00 p.m. – 2:00 p.m.): |
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After Lunch (3:00 p.m. – 4:00 p.m.):
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Evening Snack (5:00 p.m. – 6:00 p.m.):
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Dinner (8:00 p.m. – 9:00 p.m.):
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Bedtime Snack (10:00 p.m. – 11:00 p.m.):
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Foods To Include In 1500 Calorie Indian Diet:
If you are a vegetarian and want to lose weight, there are many delicious foods and drinks that you can include in your diet to lose weight. Diet chart for women For a healthy lifestyle Helpful information and instructions. Best diet plan for weight control and overall health.
Try Including The Following Ingredients In Your Daily Diet Plan:
- Vegetables: Tomato, Spinach, Brinjal, Mustard Greens, Ladyfinger, Onion, Bitter Gourd, Cauliflower, Mushroom, Cabbage Etc.
- Fruits: Mango, Papaya, Pomegranate, Guava, Orange, Tamarind, Litchi, Apple, Watermelon, Pear, Plum, Banana Etc.
- Dry Fruits And Seeds: Cashews, Almonds, Peanuts, Pistachios, Pumpkin Seeds, Sesame Seeds, Watermelon Seeds Etc.
- Legumes: Moong, Soybean, Kidney Beans, Lentils, Gram And Chickpeas
- Roots And Tubers: Potatoes, Carrots, Sweet Potatoes, Turnips, Yams
- Grains: Brown Rice, Basmati Rice, Millet, Buckwheat, Quinoa, Barley, Corn, Buckwheat, Amaranth, Sorghum
- Dairy Products: Cheese, Curd, Milk, Butter, Ghee
- Herbs And Spices: Garlic, Ginger, Cardamom, Cumin, Coriander, Garam Masala, Paprika, Turmeric, Black Pepper, Fenugreek, Basil Etc.
- Healthy Fats: Coconut Milk, Full-Fat Dairy, Avocado, Coconut Oil, Mustard Oil, Olive Oil, Peanut Oil, Sesame Oil, Ghee
- Protein Sources: Tofu, Legumes, Dairy, Nuts And Seeds
Meals and snacks should focus on fresh foods that are rich in herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplant or tomatoes to your meals provides plenty of fiber that can help you feel satisfied longer after eating.
Foods To Avoid In 1500 Calorie Indian Diet:
Avoid eating and drinking highly processed foods and beverages, which are high in sugar and calories, which can sabotage your weight loss efforts. Food items like candy, fried foods, and soda not only hinder weight loss efforts but are also harmful to overall health.
Foods that are rich in sweeteners and highly processed can increase the risk of developing chronic diseases. For example, drinking soda, fruit punch juices, and sweetened beverages with added sugar can increase your risk of diabetes, obesity, and heart disease.
Also, if you consume unhealthy foods it will prevent you from losing fat which can make your weight loss efforts difficult. So for good health and weight loss, consume the following foods sparingly or avoid them altogether:
- Sweet Beverages: Soda, fruit juice, sweet tea, sweet lassi, sports drinks
- Foods High in Sugar: candy, ice cream, cookies, rice pudding, pastries, cakes, yogurt, high-sugar cereals, digestive biscuits
- Sweetener: Jaggery, Sugar, Honey, Condensed Milk
- Sweet Sauces: Salad Dressing Sauce, Ketchup, Barbecue Sauce, Sweet Curry
- High Fat Foods: Fast foods like burgers, french fries, chips, fried foods, bhujia, etc.
- Refined Grains: white bread, white pasta, biscuits
- Transfats: Margarine, vanaspati, fast food, highly processed foods
- Refined Oil: Canola Oil, Soybean Oil, Corn Oil, Grapeseed Oil
Tips To Maintain In 1500 Calorie Indian Diet:
- Eat a high-protein breakfast: Eating a high-protein breakfast reduces food cravings and calorie consumption.
- Avoid sugary drinks and fruit juices: Sugary drinks and fruit juices contribute the most to weight gain, by avoiding their consumption you can help in reducing your weight.
- Drink water half an hour before meals: A study has shown that drinking water half an hour before meals helps in 44% more weight loss in 3 months.
- Choose weight loss-friendly foods: Some foods are very useful for reducing fat like avocado, broccoli, cabbage, leafy vegetables, beans, boiled potatoes, etc.
- Eat soluble fiber: Studies show that soluble fiber can reduce fat, especially belly fat. Fiber supplements like glucomannan are very helpful.
- Drink coffee or tea: If you are a coffee or tea drinker, you can drink as much as you want, the caffeine in them can increase your metabolism by 3-11%. Increased metabolism is extremely helpful in weight loss.
- Eat unprocessed foods: Base most of your diet on whole foods. These are healthy, fill you up quickly, and are less likely to overeat.
- Eat food slowly: People who eat quickly gain weight over time, so food should be eaten slowly, this will make you feel full and it also promotes weight loss hormones.
- Weigh yourself frequently: Studies show that people who weigh themselves every day are more likely to lose weight and keep it off over the long term.
- Get a good night’s sleep: Poor sleep is one of the strongest risk factors for weight gain, so it’s important to take care of your sleep.
Losing your weight is not a difficult task nor is there a need to starve yourself to do so, you can easily lose weight by following this diet plan. Also, if you are suffering from any medical condition, talk to your doctor before making any changes in your diet. Additionally by reducing carbs and lowering insulin levels, you can “prepare” your body and brain for weight loss by changing your hormonal environment.
Conclusion:
A successful weight loss journey is more than just losing weight. It is about adopting a healthy lifestyle. This is a fundamental tool in this endeavor and you should enjoy stability. You can do this by combining a balanced diet with a regular workout plan. So, take time out from your busy schedule and plan your diet for better health today.