Some of us are obsessed to step on the weighing scale every single day. However, scales do not give us the whole picture of whether we have gained muscle or if we are holding water. And more importantly, they do not give us any idea about fat loss. One of the most crucial parts to look forward to while beginning a nutrition and exercise program is to consider the overall body composition. Read on to know about the best Indian Diet Plan to Decrease Body Fat Percentage.
What is Body Fat Percentage?
Our body is made up of body fat and lean body mass. Lean body mass consists of non- fat components like body water, bones, and muscles. Body fat is piled below our skin and between the abdominal organs. Body fat percentage is the proportion of the overall body weight that consists of fat tissue. It is an indicator of one’s health and fitness level.
In order to maintain a healthy body fat percentage, it is important to follow a diet plan that is healthy and nutritious which will ensure the loss of fat rather than the shrinkage of your hard earned muscle. Our Indian diet plan to decrease body fat percentage will do just that.
When you aim at getting lean, the goal cannot be simply to lose weight. It requires losing body fat and not your muscle! It’s not just “Losing weight”. It is about reducing our body fat percentage and enhancing our body composition.
Indian Diet Plan To Decrease Body Fat Percentage
When you want to lose body fat, the most crucial macronutrient to optimize your body composition is protein. A high protein diet is effective to help reduce the abdominal fat and preserve the lean mass. When it comes to good quality protein, a traditional Indian meal provides a rich variety of easily absorbable protein foods such as Cereal- pulse combination, Idli sambhar, Dal-rice, Chole puri, etc. Taking into account your body weight, you can calculate the amount of protein required to promote muscle growth and ensure fat loss. Let us take a look at an Indian Diet Plan To Decrease Body Fat Percentage.
Sample Indian Diet Plan To Decrease Body Fat Percentage :
Early Morning – Soaked Walnuts (2)+ Almonds(2)
Breakfast – Egg White Omelette with Whole Grain Toast OR
Moong Dal Dosa – 2 medium OR
Idli Sambhar – 1 plate
+ 1 Fruit
Mid Morning – ½ cup Unsalted Roasted OR soaked Peanuts
Lunch– Whole Wheat Chapati – 2 small +
Green leafy Vegetable – 1 cup +
Moong Dal 1 cup +
Sprouts Salad with Flaxseed powder- 1 cup OR
Baked/steamed or Barbecued Fish – 100 gms
Mid Evening – Greek Yoghurt – ½ cup OR
Boiled Chana Chat – 1 cup OR
Boiled egg whites – 2 eggs
Dinner – Carrot Soup / Pumpkin soup / Mix veg soup – 1 bowl +
Whole Wheat Chapati – 1 +
Paneer/Soya Chunks 1 cup
OR
Quinoa Pulav / Broken wheat upama / Fox tail khichadi – 1 soup bowl +
Baked/steamed or Barbecued Fish or chicken – 100 gms
The above Indian diet plan to decrease body fat percentage can be of great help to those who want to maintain their lean body mass and lose body fat at the same time.
Taking into account your existing body fat percentage it is necessary to pay attention to the correct calorie deficit in order to prevent the loss of muscle.
Best Workouts to Decrease Body Fat Percentage :
Here are some effective workouts that you can follow along with this Indian Diet Plan to Decrease Body Fat Percentage.
Start walking
Daily brisk walks can be very beneficial in burning excess calories. You can set a goal of achieving 10,000 steps a day to increase your calorie burn. To get the most of regular walking it is better to do interval walking. Interval walking means to walk fast for a time period of two minutes then walk slowly for a minute. This exercise helps to maximize your calorie burn.
Read – Benefits of walking
– Tips to motivate yourself for walking
– Mistakes to avoid while walking
HIIT
HIIT is an intense workout which involves intense bursts of exercise which is followed by short recovery periods. There are mainly two types of HIIT variations that are effective to accomplish body composition success namely Tabata and Wingate. Tabata is a four-minute activity that helps to boost fat loss and increase lean muscle in less time.
Read – How to get Six pack abs for girls
– Burning Body Fat for Weight Loss
Strength Training
Strength training is one of the best workouts to increase your fat burn and preserve your muscle tissue. It works wonderfully when combined with this Indian diet plan to decrease body fat percentage. It is best to perform resistance training to preserve muscle and lose fat. Strength training helps to prepare your muscles to push harder while performing tough interval sessions. It is important to focus on compound movements that engage multiple muscles and boost calorie burn.
Read –
Which exercise is good for weight loss? Cardio VS Strength training VS Yoga
How To Measure Body Fat Percentage?
When you follow the Indian diet plan to decrease body fat percentage, you would need to keep measuring your body fat to know the effectiveness. Here are some methods used to measure body fat percentage –
Visual Estimation
This is one of the easiest and precise methods to measure our body fat percentage. It involves comparing yourself to the people with a distinct fat percentage. It is not accurate since every person carries their fat differently and their looks depend on the muscle.
Bio Impedance Analysis (BIA)
This method is used by most of the body composition scales and electronic devices. A BIA device works on the basis of how fast the electric current passes through the tissue of your body. The readings of BIA are not very accurate and differ based on the exercise, hydration and time of the day. However, it is still reliable than comparing yourself with photos online.
- Calipers
Calipers help to measure skinfold thickness or on different body spots. Its accuracy depends upon the consistency of the measures taken by you. Calipers should be used at the same time and under the same conditions of the day. It is best to take the reading before exercising.
Skulpt
Skulpt is a handheld device that is used to measure the muscle quality and body fat in different areas of your body. It does not seem to be more accurate at higher body fat which is above 25 to 30% but accurate at lower fat percentages. This device can be purchased from online stores. It is known as sculpting chisel.
- Navy Body Fat Calculator
This device requires a measuring tape. All you have to do is to take your waist, neck and hip measurements in order to get an estimation in the calculator. It is a relatively reliable and cheap method to track progress while dieting. But it does not consider everyone carrying their fat differently.
Dexa Scans
This device measures the bone density. The scanner is run by trained medical personnel. It takes around one hour and fifteen minutes to obtain an accurate reading of bone density and lean body mass.
All the above- mentioned methods do not give 100% accuracy but consistency is the key while tracking your progress. You can make the use of the same method in order to measure your progress.
EndNote :
To conclude, it’s worth mentioning that decreasing your body fat percentage cannot happen overnight. On an average aiming for one to two percent of body fat loss is a realistic goal. So it requires you to continue performing strength and interval training workouts and most importantly focuses on healthy eating habits followed by adequate rest in between. Hope this Indian Diet Plan to Decrease Body Fat Percentage helps you achieve your goals. All the best.
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Hi mam i musheera from,kerela my weight is 77 my second baby 7 month still feeding.153cm ht.very big belly want to reduce my weight atleast 20kg pls giv me a diet plan madam.i am anurse now working inkuwait.continously i am sitting 12 hrs during my work time.
https://www.dietburrp.com/weight-loss-diet-plan-for-lactating-mothers-in-india-without-losing-milik-supply/ check this
Can i use (100g)oatmeal for breakfast with banana(1 medium) and peanut butter(2 tbsp)
yes you can
Hi mam..Pavani here from kharghar, Navi Mumbai.
I am 5 ftand weigh 60 kgs.
My body fat% is 34%
I want few tips and dietary chart to maintain myself and be fit.
Hi Pavani,
Thank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Hi Payal! U write very well and in a simple language, easy to understand. Pl explain BMR and TDEE. I get the concept but dont know how to apply to my diet plan. I am 5’5, 75kg,BMR 1370 and TDEE 2020. My weight is stuck even when cal is 1200 and exercise is regular. No medical issues. Should I restrict my cal intake to 1400/1500 or keep it at 1760 as suggested by another site. I exercise 5/week (40 min -cardio/strength)
Your body must have gotten used to the exercises and walking you do and now adjusts to whatever little calories you are intaking. this happens in a lot of cases where despite all efforts you don’t lose a bit. breaking this plateau requires a lot of patience …. here is what you can do …….. exercise wise – stop doing what you are already doing for a week … and then you surprise your body with a new activity ..
for ex – you have been walking all these days, so now change your activity to swimming / Zumba dancing/skating/ gyming / playing badminton or lawn tennis … whatever suits you best. tai chi and kickboxing and pilates work excellently in such cases., I know it’s hard to find time and availability of such sports around you .. but if you want to get there .. you need to find harder !!
Moong Dal Dosa and For lunch Moong Dal you are talking is Yellow moong dal?
Chana Chat should be made of Black Or green channa?
For dinner when take Quinoa Pulav / Broken wheat upama / Fox tail khichadi – 1 soup bowl
Then For vegetarian what will be substitute of fish and Chicken.
yes both yellow and green are good, you can choose based on your taste preference. green mung dal has an added benefit of more fiber in comparison to yellow mung dal. use black channa. you can substitute meat with soyabean , tofu and paneer .
Great plan! Payal, I really appreciate what you are doing here, I will be using this information you shared cause i am looking forward to get more fit and healthier this year and beyond.
I loved what you shared, I’ve been reading you for a long time and you’ve changed my life especially because I love eating healthy and rich, and I’m going to agree with all this to improve my results.
My name is kirti my weight 90 kg my age is 38 my height is 5.5 hai muje hormone imbalance ki problem hai muje daily kitni calorie intake karni hai aur diet plan bhi kaya hai please tell me please help me
Hi Kirti,
you can use the diet plan mentioned above . start with taking 1400 calories a day.
Nice blog which will lead to healthy India……
Great Article! Thanks for sharing something really worthy which may help in saving life. I have seen many people facing body weight problems and not provided by the right guidance they make the situations worse…so i believe this article must be helpful for those people.
nice mam …. want to know that when you are going to upload new blog related to weight loss as you always provide wonderful information to us …..
Thank you for your kind words prerna , we will start with our regular uploads from tomorrow.