This Article is about 1800 calories Indian Diet Plan ( For Weight loss and maintenance of good health ). This is a general healthy diet and can have different results on different individuals . It depends on your body goal. This diet can help in weight loss and even for maintenance of good health .
“Diet” is wrongly associated with doing something negative with your health. People often associate diet with remaining hungry and not getting their favorite food. In reality, diet is much more beyond eating less or fighting the cravings. It is all about eating right balanced meal adequate for an individual’s age, BMI, gender and activity. Diet is a “lifestyle change”.
1800 calories Indian Diet Plan
1800 calories Indian Diet Plan is what you are looking for. This 1800 calories Indian Diet Plan doesn’t leave you starved or deficient of any nutrients. It has a bit of a leeway for a snack or two in between meals. It is scattered into 3 meals and 3 snacks throughout the day. Following an 1800 calorie plan ensures weight loss of a kilogram per week if accompanied by the appropriate workout.
1800 calories Indian Diet Plan is considered a moderate protein and carbohydrate and low fat diet. Any individual with a moderate body frame and an active lifestyle can take up 1800 calories diet plan.
1800 calories Indian Diet Plan ; So what’s on the menu?
Fresh Fruits and vegetables:
Fresh fruits and Vegetables are rich sources of vitamins and minerals. They are very low in calories and high in fiber. A small quantity in each recipe restricts the calories but at the same time makes it filling and satisfies hunger. Try to consume whole fruits instead of juices. Juices are simple sugars that tend to increase the caloric intake and lead to fat deposition.
Low fat dairy products:
Low fat dairy products like milk, curd, paneer or low fat cheese are good sources of proteins. Proteins help to maintain lean muscle mass and increase our basal metabolic rate. This helps to burn more calories and pushes our body for weight loss.
Lean meat and egg whites:
Non veg foods are rich in proteins. These help in burning calories and maintain healthy weight. Avoid organ meats as they are rich in saturated fats. Opt for egg whites, chicken or fish.
Beans and lentils:
Beans and lentils are a good source of proteins. In combination with cereals, the protein composition is improved. These are high in fiber too thus, have high satiating effect. Incorporate beans and lentil as dals or sprouts or khichdi or use dal flours for food preparations.
Consume whole grain cereals. Include oats, quinoa, daliya, millets, whole grain or multigrain breads or flours. Complex carbohydrates are high in fiber and have low glycaemic index. High fiber makes sure you don’t overeat. These carbohydrates have high satiating effect that helps to avoid overeating. Read – Low carb Indian diet for weight loss
Nuts are rich in fiber, minerals and micro nutrients. Omega 3 rich nuts like walnuts are better option than saturated fat rich cashews. Nuts can be used as mid-meal snacks which even a small quantity is sufficient for the small hunger. Almonds are also a good high fiber option. Read – Benefits of Almonds.
Oil rich in MUFA and PUFA are preferable. Use groundnut, rice bran, olive, canola or mixture of these oils. Quantity of visible oil is also very important. For ideal weight loss or maintenance of weight do not exceed the visible oil use beyond 30 grams daily. Read – Indian diet for heart patient
1800 calories Indian Diet Plan ; Sample Diet Plan:
Here is a sample diet plan.
Breakfast: 1 Bowl Sugarfree Muesli with low fat milk or 2 egg whites with 2 slices whole wheat bread and 1 cup Milk or 2 Chapatis with 1 cup milk + 2 – 4 walnut halves or almonds
Mid-Morning: 1 fruit (Avoid banana, chickoo, sitaphal, mango and grapes)
Lunch: 1 bowl Salad + 2 Multigrain flour Chapati + ½ cup Brown Rice or Daliya + 1 cup Vegetable + 1 cup Dal + 1 cup Curd or 2 pc chicken or 1 pc Fish
Evening Snack: 1 cup Coffee + 1 cup Sukha Bhel or ½ cup Roasted Poha Chivda or ½ cup Roasted Chana
Dinner: 1 Bowl Vegetable Soup or Chicken Broth + 1 bowl Vegetable Pulao or 2 Small Bajra Roti + 1 cup Vegetable with gravy + 1 cup Curd or Vegetable Raita
Bed time: 1 cup Milk
Visible oil: 25 – 30 gms
Salt: 10 – 12 gms
Water: 2 – 2.5 litres
Some more weight loss diet plan –
To do list while following 1800 calorie Indian diet plan:
- Divide your meals into 3 big meals and 3 small snacks in between meals
- Do not skip any meal
- Consume breakfast within an hour after you wake up
- Do not drink water with the meals. Water is not counted as a snack in between the meals.
- Avoid starchy foods like potato, rice and banana as much as possible
- Stick to the standard portion size of the foodstuffs for maximum benefits
- Avoid junk, sugary, desserts, bakery products and fruit juices
- Do not exceed visible oil more than 30 grams in a day
- Take up some exercise in daily routine to maintain your health and burn extra calories
An essential component – Exercise:
Whatever you eat is interrelated to the exercise you do. Only diet or only workout will never give you desired results. Thus, add some kind of workout in your daily routine to get maximum benefit of the diet that you are following. If the target is the fat, then do more of cardio workout and less of strength training. If you want to maintain and increase lean mass than concentrate more on strength training but do not skip cardio. 150 minutes of cardio in a week is enough to lead a healthy life. Addition of 15 – 30 minutes of strength training twice or thrice a week will work wonders.
Adapting to a healthy lifestyle change brings a positive outlook in life. Following a moderate calorie diet plan with an adequate amount of workout keeps you fit and healthy. You will get complete nutrient benefits with no deficiency with 1800 calorie diet plan.