20 Indian DishesThat You Will Want To Eat Again- And Lose Weight
Losing weight is often mistaken with eliminating tasty and scrumptious dishes from the diet. Making a good choice between what is healthy and what is junk, will lead to a better solution of the kind of dish we should include in our meal.There are a lot of Indian dishes that are both healthy as well as tasty. For the proper functioning of a body it is necessary to have a proper intake of all the nutrients such as proteins, vitamins, carbohydrates and fats in our body. So cutting upon any of these may damage our body in some way or the other. Thus, it is necessary for us to have a balance in the intake of calories we are involving in our diet and the level of flavours it possesses.
Different foods have their own pathways of metabolism and different effects on hunger, hormones and the number of calories it burns. Having fruits, nuts ,fish, whole grains and veggies provides fibre and proteins to our body. They help in keeping the body fresh for all day long, and provide nutrients to the body. Despite maintaining such a healthy lifestyle many of us still miss out on our goal of “Losing Weight”.Weight loss requires a lot of patience, efforts and discipline.Thus, a proper balance with all the food groups in the right proportion is necessary.
- Breakfast should always be heavy and full of nutrients.One should include dishes such as dosa, idli ,uttapam, bread and eggs.
- Ensure to include all the food groups in your diet plan.
- Lunch should be a medium meal with wholehearted dishes like daal, sabzi, roti, curd, pickle, etc.
- Dinner should be as light as possible. One can have khichdi or pulao/rice or dalia (Cracked Wheat)
- Take mini fruit and salad meals in between if you feel hungry.
- Drink about 2 litres of water everyday.
- Avoid packed and street food as much as possible.
- Keep your body always hydrated.
Healthy Foods to include in diet plan
- Vegetables and fruits such as spinach, cabbage, mushrooms, papaya, pomegranate, apple, guava, tomatoes, okra, etc. are rich sources of vitamins and minerals.
- Legumes such as Black Peas kidney beans lentils pulses mung beans are essential to be a part of the diet.
- Include dairy products in your diet such as ghee, buttermilk, cheese, milk and curd.
- Include walnuts, dates and other dry fruits in your diet.
Unhealthy Foods that should be excluded from the diet plan
- Refined oil such as soybean, canola oil , and grapeseed oil
- Refined grains such as white pasta and white bread
- High fat foods such as french fries, pakoras, chilly potatoes and other oily foods.
- Having candies,ice creams,cookies, pudding and other dishes which have high sugar content.
- Having beverages such as aerated drinks, sodas, sports drinks etc.
Now, after a keen analysis of what ingredients to include and what to avoid in our diet plan , let’s proceed with the best 20 Indian dishes to embrace for losing weight.
20 Indian Dishes for Losing Weight
Indian Dishes are always deluded to have extra grease, tadka, masala, oil and we tend to forget dishes like dal, dhokla, raita, oats, idli, dosa, khichdi, sabudana, salad, soup, etc. Another misconception which people carry in their mind is about calories, “not all calories are bad for health”, it is the quantity of calories you are intaking and the amount of energy you are losing each day. Low calorie would be about 800- 1500 per day, but the requirement depends upon the age, weight, profession, occupation and daily expenditure of energy of our body.Thus, make sure you calculate the number of calories to be taken on the basis of these factors. Also that the amount of calories you are grabbing from the food is full of proteins, fibres and good fats.
Let’s check out 20 Indian dishes which help in losing weight:
Sabudana Khichdi is a very famous fasting dish, mostly consumed in navratri.It hails from western states of India like Gujarat, Madhya Pradesh and Rajastha. It is made with tapioca pearls by soaking them in water overnight then cooking it with groundnuts and spices. It is often garnished with some curd, pomegranate and chiwda. This dish is made either in oil or in ghee.Tapioca pearls or sabudana are a rich source of Vitamin B6 and folate.The pearls have potassium, calcium and iron.
This dish is a source of good fat, it lowers the blood pressure,lowers strain in your heart, prevents cravings and is totally healthy. It is gluten free,non allergic and prevents digestion problems. It can be eaten both pre and post gym. Thus, it can be included in the diet plan and can be eaten other than special occasions as well.
2. Microwave Dhokla
Dhokla hails from the lands of Gujarat and has now become world widely famous.It is a feather fluffy and little sweet dish. It is made up of a few ingredients such as besan, suji, curd, green chillies and curry leaves. Dhoklas are steamed and hence good for weight loss. It is considered as one the healthiest snacks by some nutritionists.It increases the bioavailability of nutrients like folic acid, niacin, biotin and Vitamin K.Thus, having an energy rich, low calorie breakfast like Dhokla is the best choice ever.
3. Oats Idli
Idli is a light and fluffy dish often eaten with chutney and sambar.Innovated and healthy version of Idli is Oats Idli. Oats Idli is made up of oats, urad dal and curd.One oats idli provides 30 calories which is just 2% of the daily calorie requirement. Oats idlis are good for diabetes, maintains blood sugar and cholesterol. Best way to have it is with green chutney made up of mint and coriander leaves.
4. Beetroot Soup
Beetroot or Borscht is a sour soup which hails from Eatern Europe and Northern Asia. Beetroots help in maintaining the blood pressure, improving digestive system, supporting brain health and losing weight.It is a good stimulator of kidney and heart.Beetroot soup is made by boiling beetroot, tomatoes and coriander leaves.This dish is a good source of fibre and minerals. As it helps with smooth functioning of gallbladder and digestive system, it helps with losing weight fast.
5. Baked Chicken Seekh
This baked dish can only be proved to be healthy when the quality of chicken is good.The reason why chicken is used as a healthy dish is because it does not have much fat. Eating chicken regularly can help you to lose weight.Chicken is also rich in calcium and phosphorus.This dish is a stomach filing appetizer and includes ingredients such as eggs, tomatoes, green chillies, chicken, ginger, garlic and other spices. It provides 93 calories and is often eaten with green chutney.
6. Ragi Dosa
Ragi is a fibre dense wholegrain, prepared by crushing dried grains. It is rich in carbohydrates and calcium and is totally gluten free. It helps in controlling diabetes, prevents skin ageing, battles anemia and helps in losing weight. Due to high fibre content, it delays hunger and cravings.Thus, reduces weight loss.To gain the essentials of ragi dosa, it should be consumed in the morning.
7. Green Pea Upma
Upma hails from the southern part of India and is made up of rawa. Rawa is a rich source of vitamin B, proteins and iron. The added veggies make it more healthy. It is made with very less amount of oil or ghee thus making it fat free.It takes time for the body to digest Upma, thus delaying the hunger for long.Vitamin B ,E and selenium, present in upma provides immunity to the body. Potassium content in rava makes it good for kidneys. Rawa is also a good source of iron and prevents anemia. Adding vegetables to upma, makes it more nutritional.
8. Quinoa & Veggies
Quinoa is the mother of all grains. Quinoa is the best alternative for a gluten free diet and it enhances nutrients and antioxidants in the body. It is good for the body, skin, brain and muscles as it contains proteins. It has a very high content of zinc, iron, potassium and magnesium. Quinoa consists of insoluble fiber, which helps in having the feeling of fullness, aiding in weight loss. As it is rich in dietary fiber and protein, it increases metabolism and reduces food cravings, thereby decreasing calorie intake. Quinoa is a beneficiary for vegetarians trying to lose weight. Quinoa is also low on the glycemic index (GI) and is safe for diabetes. It helps keep blood sugar in control. Therefore, quinoa is the best choice for weight-conscious people and also adds a nice texture to the food.It becomes more nutritious when eaten with vegetables and spices.Thus, try a spicy dish of quinoa.
9. Cauliflower Pizza Bites
Cauliflower is a weight loss friendly ingredient which is low in calories and high in vitamins. It is high in fiber, which makes it good for digestion. It is a good source of antioxidants due to the high content of vitamin C. High water content is also a weight loss friendly property of cauliflower. 92% of its weight is made up of water. It is high in choline which is essential for brain development. Cauliflower pizza has its base made up of cauliflower, egg and cheese. Later on various peppers and spices are added to it to make it more nutritious.
10. Sprouts and Vegetable Salad
Sprouts are rich in iron and vitamin B complexes and are best for the one who is aspiring to lose weight. It keeps the body satiated and is low in calories. It protects the body from heart and bones related diseases. It improves the performance of muscles. It reduces the bad cholesterol from the body and controls the sugar content. Intaking salad daily boosts immunity.
11. Herbed Paneer Paratha
Finest breakfast for any Indian on weight loss. It is low in cholesterol and sugar level. Paneer is a good source of conjugated linoleic acids, fatty acids, proteins and calcium. Make sure to use either tofu or home made paneer to have a control on fats. Cook the paratha using minimum olive oil as possible.Add vegetables and herbs like Dill, Coriander and mint leaves to it.
12. Chana Dal Pancakes
Chana Dal pancakes are best for morning breakfast and desi version of american pancakes. It consists of only 100 calories. It has a low glycemic index which uses the blood sugar effectively. Chana Dal is low in calories, high in proteins and high in fibre. It helps in maintaining healthy bones, reduces cholesterol, prevents cancer and increases immunity.Including chana in everyday diet enhances the chances of losing the weight quickly. It is prepared using curd, carrot and herbs like curry leaves, spinach, fenugreek leaves and green chillies.
Shrimps offer various key nutrients and are beneficial for heart and cardiovascular health. Shrimps are packs of proteins with very few calories. One ounce of it has 30 calories, 6 grams of protein and minimal fat. Shrimp is an elegant source of vitamin D and selenium.It contains several energy-boosting B-vitamins.Shrimp Curry is a low sodium, gluten free dish.It is often served with coconut rice or brown rice.
14. Avocado Soup
Avocado Soup is one amidst the favorite summer recipes. It is chilled summer soup which helps to cool down and stay energized on hot and sunny days. Avocados are rich in minerals, vitamins and proteins such as stress-relieving potassium, heart-healthy folate, vitamin C and E. Avocados are rich in water, fiber, and protein which makes them extremely filling and helps to maintain a healthy weight after the cleanse.
15. Peanut Noodles
Peanut noodles are rich in proteins and fibre. They have less calories than a normal pasta. The two main ingredients of this dish are peanut butter and spaghetti. Other ingredients include healthy veggies and sauces
16. Tofu Salad
Tofu is a nutritional, versatile and a good source of micronutrients and calcium. It is very popular amidst those who are trying to lose weight. Tofu Salad is prepared with silken tofu, tomatoes, mirin, lettuce, soy sauce, vinegar and garlic. It is high on fibre and low on carbohydrates. You can pack it for office lunch or eat it for breakfast. This salad is filling and light on the stomach. You can serve this salad as a side dish too with your brunches during summers.
17. Oats & Moong Dal dahi vada
This dish provides a deadly combination of fibres and calcium. The calorie content of this dish is quite low. This dish contains zero cholesterol and is rich in Vitamin A (142 mcg) and energy (141 cal). One can have this dish as an evening snack.
18. Brown Rice Pulao
Brown rice is a high fiber packed alternative to white rice. A half-cup of brown rice contains 1.7 grams of resistant starch.It is a healthy carb that boosts metabolism and burns fat.Brown rice is a low-energy-density food, meaning it’s heavy and filling but low in calories.
19. Moong Dal Chilla
Moong beans are high in important vitamins, minerals, proteins and fibers.Moong beans contain fewer calories and are rich in antioxidants and amino acids.Moong beans are a good source of antioxidants, which reduces risk of chronic diseases like heart diseases, diabetes and cancer. Moong dal chilla requires very less amount of oil for preparation and includes some vegetables and spices.
This dish hails from Gujarat and often eaten in breakfasts. One thepla contains only 90 calories and 7.2 grams of carbohydrates. It is made with minimal oil and eaten with green chutney or curd. It is good for diabetes, sugar level ,heart and weight loss.
These are 20 best Indian dishes for losing weight. Include these dishes in your diet and keep yourself healthy and fit.