By Dr. Rushikesh Trivedi, Metabolic Genetic Expert
(Certified Nutritionist Based out of Ahmedabad)
One of the questions that I commonly hear in terms of nutrition is regarding being able to lose weight in an Indian vegetarian diet. I base my answer on science, experience, and several journeys of many patients. So, I warmly nod my head because this is one of the aspects of metabolism in which I specialize.
An Indian vegetarian diet had been criticized for its high carb, high oil, or dairy content, but when understood and employed rightly, such kind of diet can be very supportive in losing weight in a sustainable, and healthy way. You don’t have to avoid your traditional foods, you just need
to make them smarter.
It Starts with Understanding Your Body
For a successful weight loss journey, the very first step is the knowledge of how your body responds and works. These include your genes, metabolism, and lifestyle where we tend to gain or lose weight. Besides, what worked for your friend might not work for you, so there goes personalized nutrition.
I work as a metabolic geneticist. Very often, I help patients understand all the things that they need in and from their bodies. A combination of these needs with the right dietician’s guidance forms a very powerful formula for transformation. Works beautifully with Indian vegetarian food too.
Rethinking the Indian Plate
Indian food is not a problem here; the food habits are. While comprising everything a standard Indian thali would, their grains and lentils, vegetables or curd, and spices, the actual portion (sizes), cooking methods (rather methods of cooking) or food combinations unconsciously make it unhealthy during most of the times.
For example, due to high levels of iron, exposure to sunlight and UV light may not be good and instead of deep-frying poori, opt for phulkas made with multigrain flour; instead of white rice, try brown rice or any of the millets such as foxtail millet or barnyard millet. Include more sabzi and dal on the plate and then reduce the starch-heavy foods. Use ghee but in moderation. These few consistent changes make a big difference.
Also, if you wish balance in those rajma, dhokla, idlis, or theplas, a well-trained dietician may steer those adjustments without compensating taste or tradition. The list is never going to miss these foods even for those who have undergone dietary alteration.
One of the concerns of a vegetarian diet is ensuring that one gets sufficient protein. But India’s diets do not lack in proteins. Hence, we should be more mindful in including different kinds of plant-based proteins in the diet. Moong dal, chana, sprouts, paneer, curd, tofu, and nuts can offer excellent protein sources if wisely used.
(corrected version) Nutrients are added to meals from a good nutritionist, that is not only protein in terms of quality but filling and helps to support muscle cuts both during weight loss as well as fat loss. Don’t forget that weight loss doesn’t mean less eating, it means a wise focus on what one must eat.
Spices That Heal and Help Burn Fat
Having cited the benefits considered far too underused by most individuals in Indian foods, let us not foget about the spice, which the Indian use in abundance in preparing their diet-turmeric, jeera, cinnamon, ginger, lasun or ajwain, cannot alone add flavor to the food but has multiple other significant benefits in terms of metabolism and anti-inflammatory effects.
Thus, the traditional Indian kitchen is an important repository for fat-burning products when put into the right use. Thus, with proper guidance, your meal can be enjoyable as well as medicinal, aiding digestion and metabolism, as well as hormone balance.
Real Change Comes from Habits, Not Hunger
As I often tell my patients remembering, don’t hanker after short-term benefits with crash diets or meal replacements; instead, strive to build long-term habits. The dietician does this for you.
A true dietician helps you plan your day according to your schedule, your cravings and your social commitments. You learn how to handle Festivals, travel, and busy days without falling off the track. You eat the favorite Indian meals, feel satisfied. You enjoy the food while taking baby steps towards your goal. That brings the real definition of success.
To summarise…
One does not need to have any exotic foods or plants from other countries in order to lose weight. Certainly, the best things are already in your house for this. What you really need is to know that “that,” find structure, and follow persistently.
” I have seen individuals lose 10, 20, even 30 kilos when expertly guided while eating Indian food as a vegetarian. This whole show is about personalization, and balance, and being a little disciplined.
Yes, losing weight with an Indian veg diet is possible-it’s amazing. Let the strength of your food be your leading star and not your struggle.
For More Update Visit Bharat Information Health Page.
