Adding another weight loss diet in our weight loss diet bank. This time it is the Indian version of Mediterranean diet for weight loss. Mediterranean diet is also known as a healthy heart diet. It is based on eating healthy food stuffs with Mediterranean style cooking. Mediterranean cuisine has very minimum cooking of foods that too using olive oil. Traditional Mediterranean diet consists more of raw salads and vegetables, high fiber pasta and multi-grain breads. So here we have indianized these food patterns and wee present to you the Indian version of Mediterranean diet for weight loss.
Image :Copyright: annyart / 123RF Stock Photo
Studies show Mediterranean diet decrease risk for heart disease, depression, and dementia. The findings shows 30% decrease in cardiovascular disease among the high-risk individuals. This Indian version of Mediterranean diet will help acquire you the same results.
This Indian version of Mediterranean diet emphasises on healthy lifestyle. Mediterranean diet is not a short term diet but is a long term lifestyle change. It encourages social eating by sharing meals with family and friends as often as possible. Develop a slow pace in eating and savour each bite.
What is Indian version of Mediterranean diet ?
Indian version of Mediterranean diet is not only nutritionally balanced, diverse and colourful but it also has varied flavour and texture. The Mediterranean diet doesn’t restrict the calories, fat, or sodium. Instead, it highlights what you eat.
- It includes plant based complex carbohydrates like fruits and vegetables, whole grains, legumes and nuts
- Includes fish and poultry in food at least twice a week (optional for vegetarians)
- Restricting red meat
- Extensive use of healthy fats such as olive oil and canola oil instead of butter
- Replacing salt with herbs and spices to enhance flavour of foods
- Getting plenty of exercise
- Drink loads of water to keep the body well hydrated
- A small portion of red wine in moderation is allowed (optional)
Indian version of Mediterranean diet food pyramid
Colourful vegetables and fruits:
- Include minimum 5 – 10 servings of fresh and crunchy fruits and vegetables.
- The plate should have maximum colours.
- This means you need to include variety of fruits and vegetables during each meal .
- You can either eat it raw, grilled, steamed, sautéed, roasted or pickled.
- Vegetables are a mandatory in the plate for each meal.
Healthy fruits in the mediterranean diet include olives, avocados, grapes, and figs. All of these are rich in fiber and antioxidants. Consume as many types of fruit as possible from seasonal to locally grown. Eat fruits to curb the sugar cravings which are normally observed during noon or post dinner.
Complex whole grains:
- Whole grains are packed with fiber, antioxidants and energy.
- A recent study shows whole grains is proportional to lower mortality linked to cardiovascular disease and type-2 diabetes.
- Consume whole grains like whole or broken wheat, brown rice, oats, quinoa, millets like bajra, nachni, jowar.
- Opt for multigrain flours or multigrain breads. Eat 5 – 6 servings of complex carbohydrates in a day.
Power packed proteins:
- Mediterranean diet is moderately high in proteins.
- Good quality proteins like milk and products, pulses, nuts, omega 3 rich fishes are part of Indian version of Mediterranean diet.
- Protein rich pulses and beans are also high monounsaturated fats, fiber and antioxidants.
- Low fat dairy products are good for gut health.
- Include milk, curd, yogurt or kefir to encourage growth of healthy microbes in the intestines.
- Select omega 3 rich fishes like salmon, mackerel, tuna or herring at least twice a week. Include complete nutritious eggs in the diet.
- Proteins have high satiating power which also helps to lose weight fast.
- Include a protein source in each and every meal. Consume at least 4 – 6 servings of protein rich foods in a day.
Healthy monounsaturated fats:
- Olive oil is the primary healthy fat of the Mediterranean diet.
- The American Heart Association also encourages use of canola, peanut and safflower oil for cooking. Use not more than 3 – 4 teaspoons of oil in a day.
Herbs and spices:
- Different herbs and spices enhance the flavour in food.
- It helps to reduce the need of salt in food. Salt reduction automatically controls the blood pressure issue and reduces water retention in the body.
Include plenty of water:
- Daily consumption of 2 to 2 and half litres of water detoxifies the body.
- It keeps body hydrated, aids digestion and improves blood circulation.
Controversial red wine:
- A 2015 study links red wine to an increase of good cholesterol in the body.
- The antioxidant content in wine is high.
- This helps to reduce stress in body.
- Use of wine in cooking can also enhance the flavour of your food. But it is a debatable inclusion in the diet.
- It is not necessary to start drinking wine if you don’t consume alcohol.
- Best replacement option for wine is to include freshly prepared unsweetened black grape juice.
A moderate intensity physical activity is must for fruitful result. Half to one hour walk, jog, cycling or swimming will do wonders.
Indian version of Mediterranean diet
Let us now see a sample menu plan for Indian version of Mediterranean diet for weight loss .
Breakfast: 2 egg whites omelette with lots of colourful capsicum OR 1 cup Daliya pulav with lots of carrots and capsicum with 1 cup milk
Mid-morning: 1 Fruit (100- 150 gms) (any red / yellow / green fruit )
Lunch: 1 cup salad (Diced carrots , green capsicum , red capsicum , brocholi and shredded red cabbage)
+ 2 – 3 Roti (use multi grain aatta) OR 1 cup brown rice with lots of veggies
+ 1 cup vegetables (any green leafy vegetable )
+ 1 cup dal OR 100 gms fish OR 1 cup curd OR 100 gms chicken
Snacks: 2 – 4 walnut halves + 1 fruit + 1 cup green tea
Dinner: Same as Lunch , ( choose vegetarian options )
Benefits of Indian Version of Mediterranean diet
- Research show that the traditional Mediterranean diet reduces the risk of heart disease. It is associated with lowering levels of LDL cholesterol or the “bad” cholesterol.
- The Mediterranean diet also reduces incidence of cancer, parkinson’s and Alzheimer’s diseases. This is because of inclusion of omega 3 rich foods.
- It is beneficial to keep the blood sugars in control. This is because of inclusion of fiber rich whole grains, fruits and vegetables.
- Mediterranean diet also aids weight loss. This is possible because of fiber rich foods with high satiety levels and emphasis on physical activity.
Read our other weight loss articles –
Like all other healthy diets, mediterranean diet includes colourful and crunchy fruits and vegetables, moderate amounts of complex carbs and proteins. Wise selection of food stuffs with moderate physical activity is the key to healthy lifestyle. A healthy lifestyle not only changes your body but also changes your mind, attitude, mood and behaviour.