Mobile Menu

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Email :- care@dietburrp.com

  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search

__________________________

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to secondary navigation
  • Skip to main content
  • Skip to primary sidebar

Before Header

Switch to Hindi
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

| Email :- care@dietburrp.com

dietburr_logo

Why starve when you can plan your food !

  • Home
  • About Us
  • Consultation
  • Blog
  • Ebooks
  • Videos
  • Contact Us
  • WEIGHT LOSS
  • FITNESS
    • WEIGHT GAIN
    • EXCERCISES
  • DIABETES & HEART
  • PREGNANCY
  • DISEASES
  • DIET PLAN
    • WEIGHT LOSS DIET
    • WEIGHT GAIN DIET
    • PREGNANCY DIET
    • DIABETES DIET
    • DISEASE DIET
  • BEAUTY
    • HAIR
    • SKIN
  • NUTRITION
  • RECIPES
  • Search
You are here: Home / DIABETES & HEART / Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India)

Last Updated on March 23, 2023 | RD, Payal Banka (Registered Dietitian) Leave a Comment

Stuck with Metabolic syndrome?  Follow our Indian diet to manage your metabolic issue. Metabolic syndrome also known as syndrome X is a cluster of metabolic disorders. Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India).

Syndrome X Diet Plan ( Metabolic Syndrome Diet Chart India )

 

According to the American Heart Association, you have metabolic syndrome if you have more than 3 of the below conditions;

  • Abdominal obesity – >35 inches for women and >40 for men
  • Blood pressure over 130/80 mmHg
  • Serum triglycerides over 150 mg/dl
  • High-density lipoprotein <50 mg/dl for women and <40 mg/dl for men
  • Fasting blood glucose >100 mg/dl

Table of Contents

    • Causes of Metabolic Syndrome
    • Complications of Metabolic Syndrome:
    • Treatment Of Metabolic Disorder
  • Metabolic Syndrome Diet Chart India
    • Foods to Eat during Metabolic Syndrome
  • Metabolic Syndrome Diet Chart India
    • Foods to Avoid during Metabolic Syndrome
  • Metabolic Syndrome Diet Chart India
    • Sample Metabolic Syndrome Diet Chart India 

Causes of Metabolic Syndrome

The specific reason for metabolic syndrome is unknown. The primary factor that affects metabolic syndrome is insulin resistance. With insulin resistance, there are excess circulating sugars, leading to high triglycerides, high fasting blood sugars, and weight gain. Obesity is one factor that leads to insulin resistance and high blood pressure. Hereditary implications also play a major role in metabolic syndrome.

Complications of Metabolic Syndrome:

  • Type 2 diabetes: Long-term metabolic syndrome, inactivity and no lifestyle changes along with insulin resistance make you prone to type 2 diabetes.
  • Coronary artery disease: High triglycerides, low HDL and high fasting blood glucose can lead to dyslipidemia. It can lead to plaque deposition in the arteries and harden the arterial walls. This might cause coronary artery disorders like a heart attack or stroke.

Treatment Of Metabolic Disorder

  • Medication: Medication to improve insulin resistance helps to prevent metabolic syndrome. Treat dyslipidemia with medications if required. Manage high blood pressure with appropriate prescription of medications.
  • Lifestyle changes: A total lifestyle change is necessary to reverse metabolic syndrome.
    • Exercises: Inactivity is one of the major reasons for metabolic syndrome. A daily routine of cardio exercise will help to manage insulin resistance. A cardio workout will help to increase HDL. Follow 30 – 45 minutes of cardio exercises like walking, jogging, cycling, swimming, dancing, or Zumba.
    • Diet: A balanced diet that has moderate amounts of carbohydrates, good-quality proteins, and fats will help manage metabolic syndrome. A diet high in fiber, complex carbohydrates, and proteins leads to weight loss and reduces abdominal obesity.

Metabolic Syndrome Diet Chart India

Foods to Eat during Metabolic Syndrome

  • Cereals

Consume complex carbohydrates like whole cereals, millets, oats, quinoa, or foods rich in bran. Complex carbohydrates do not spike blood glucose and prevent insulin surge. It helps to manage insulin resistance. Complex carbohydrates have higher satiety levels that prevent you from overeating. Complex carbohydrates are rich in fiber that helps to control sugar spikes and the blood, reduce cholesterol and lose weight.

  • Pulses

Pulses, dals, and sprouts are rich in proteins, antioxidants, and fiber. Good quality protein helps to keep you full for longer and does not have sudden sugar spikes. Proteins help to reduce abdominal obesity, lose weight, maintain body cells, and reduce inflammation. Include whole pulses, dals, or sprouts in each of the meals if possible.

  • Nuts and seeds

Nuts are rich in good quality fats, mainly omega 3 and MUFA. Good quality fats help to reduce inflammation in the body caused by obesity, insulin resistance, and metabolic syndrome itself. Consume at least 10 – 15 gms of nuts daily. The nuts and seeds are a good snack option between meals that will keep you full till the next meal. Include almonds, walnuts, chia seeds, flaxseeds, sunflower seeds, and pumpkin seeds. Consume methi seeds that help to reduce cholesterol, triglycerides, blood sugars, and abdominal obesity.

  • Milk and products

Milk and milk products are high in saturated fats. It is best to consume low-fat milk and its products to manage dyslipidemia. Milk and its products are rich in proteins, calcium, and other minerals that keep our bones healthy. Consume not more than 2-3 servings of milk and its products in a day.

  • Poultry and fish

An egg is a complete protein. Poultry provides lean meat that is low in fat and high in proteins. Proteins as discussed earlier help to keep you full for a long, prevent overeating, and help lose weight. Fish is also high in lean proteins and rich in omega 3. Omega 3 helps to correct dyslipidemia, reduce abdominal obesity and reduce inflammation of the body caused by obesity and metabolic syndrome. Consume at least 1 – 2 servings of poultry or fish thrice a week.

  • Vegetables and fruits

Vegetables and fruits are high in fiber which helps to manage insulin resistance and dyslipidemia and aids weight loss. The antioxidants in fruits and vegetables help to reduce inflammation caused by metabolic syndrome. The vitamins and minerals in fruits and vegetables fulfill your daily nutritional requirements of micronutrients. Consume 4 – 5 servings of fresh fruits and vegetables throughout the day.

  • Visible fat

Restrict visible fat to not more than 20 -25 grams in a day. Low-fat intake improves dyslipidemia, reduces abdominal obesity, prevents atherosclerosis, and helps in weight loss.

Metabolic Syndrome Diet Chart India

Foods to Avoid during Metabolic Syndrome

  • Refined carbohydrates: Refined sugars increase triglyceride levels, worsen insulin resistance and affect heart health. Avoid sugar, refined flour, desserts, sweets, and high-calorie beverages.
  • Fatty foods: Deep-fried foods leads to weight gain, dyslipidemia, abdominal obesity, and atherosclerosis. Avoid packaged foods, deep-fried snacks, bakery products, and creamy gravies.
  • Alcohol: Alcohol is directly proportional to abdominal obesity, high triglycerides, and insulin resistance.
  • Red meat: Red meat is high in saturated fats. It leads to dyslipidemia, and atherosclerosis, and worsens insulin resistance.

Metabolic Syndrome Diet Chart India

Sample Metabolic Syndrome Diet Chart India 

Empty stomach: 1 cup warm water with 1 tbsp soaked methi seeds

Breakfast: 2 Egg whites Omelette with 1 Chapati OR  1 slice multigrain Bread OR 2 small Moonglets with vegetables + 1 cup Low fat Milk

Mid-morning: 1 Fruit (100 -150 gms)

Lunch: 1 cup Salad + 1 Nachni Roti + 1 cup Vegetables + 1 cup Sprout or pulse

Mid-afternoon: 1 glass of Buttermilk or 1 cup of Green tea

Snack: ½ cup Soaked nuts (1 dry fig, 2 almonds, 2 walnuts, 10 black raisins, 1 dry apricot)

Dinner: 1 Bowl Meal ( ½ cup Red/ black/ brown Rice, ½ cup beans, 1 cup Stir fry Vegetables, ½ cup low fat Tofu or Paneer or curd garlic and herbs dip)

Bedtime: 1 cup warm water with lemon juice or 1 cup cinnamon tea

End note:

A lifestyle modification with appropriate diet corrections under the guidance of certified professionals will help to manage the metabolic syndrome. Metabolic syndrome is not a disease that can be cured. It is a metabolic disorder that has to be corrected and maintained throughout life. It is a vicious cycle that needs to be stopped in between to prevent any other serious health complications.

About RD, Payal Banka (Registered Dietitian)

RD, Payal Banka (Registered Dietitian)

Payal(पायल) is a Registered Dietitian with 15 years of experience. She is a Professional Blogger, Author, and a Youtuber. She is an MBA in Health care and Hospital management. Payal believes in healthy living. Here at Dietburrp, you will find her talking about health, weight loss, fitness, parenting, healthy cooking and how to keep yourself motivated to be healthy.

We Specialize in

Dietburrp online Diet Services

Learn More

Dietburrp E-book store

Learn More

Related Posts

You may be interested in these posts from the same category.

Indian diet plan for Diabetes

Insulin Resistance Diet Plan (Indian Menu)

Winter Depression Diet PDF (Indian Menu) Top Foods for Depression

Winter Depression Diet (Indian Menu) Top Foods for Depression

Seed Cycling Benefits in PCOS / PCOD / Thyroid / Pregnancy and Hormonal Balance and Pre-Menopause)

Indian diet plan for Urticaria (What to Eat, Avoid, Causes and Treatment)

Atopic Dermatitis ( Eczema ) Indian Diet Plan | Tips and Foods to Avoid

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

How to Reduce Prolactin Levels Naturally? Indian Diet to Reduce Prolactin

Indian Diet Plan for H Pylori Infection ( How to Treat Gastritis Caused by Helicobacter Pylori )

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Diabetes and Kidney Patients Indian Diet Chart ( Diabetic Nephropathy PDF Diet Plan)

Indian Diet Chart for Hepatomegaly PDF ( How to Reduce Liver Swelling )

Indian Diet Chart for Kidney Patients PDF (Acute and Chronic Kidney Disorder Diet)

Indian Diet Plan for Angioplasty (Diet After Angioplasty Surgery)

Indian Diet Plan for Bypass Patient | Maintaining Heart Health (What to eat After 20 days of Surgery)

Indian Diet Plan After Heart Bypass Surgery ( Post - Operative Cardiac Diet)

Indian Diet Plan After Heart Bypass Surgery ( Post-Operative cardiac Diet)

Previous Post: «Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF ) Maharashtrian Diet Plan for Weight Loss ( 7 days Marathi Diet Chart PDF )
Next Post: Marathon Training Diet Indian Menu ( Off Season Training Diet for Runners ) »

Reader Interactions

Add your comment

Comment Policy:
We are glad you have chosen to leave a comment. We wish to inform you that the comments are moderated to avoid obscenity. Sometimes , we might take around 3 to 4 days to get back to you with the reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Best Summer Diet Plan for Weight Loss ( Indian Menu, Summer Weight Loss Tips )

May 22, 2023

Vata Dosha Diet Plan (Ayurveda Diet, Symptoms, Food list and Tips to Balance Vata Dosha)

April 17, 2023

Indian diet plan for Diabetes

Insulin Resistance Diet Plan (Indian Menu)

April 10, 2023

Marathon Training Diet Indian Menu ( Off Season Training Diet for Runners )

April 3, 2023

Subscribe on Youtube

Email newsletter

Subscribe to get our personalized health and fitness tips

 Diet Services
Buy Now
 Ebook
Buy Now
  • About Us
  • Body Fat Calculator
  • Body Analysis
  • BMI
  • Terms of Use
  • Privacy Policy
  • Contact Us
  • Advertise

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Copyright © 2023 · dietburrp.com . All rights reserved. Dietburrp does not provide medical advice, diagnosis or treatment.