Indian Vegetarian Diet for Weight Loss

Are you craving vegetarian curry, dal, or tofu tikka masala? You may transition to an Indian vegetarian diet to lose weight, this may surprise you. Indian traditional foods are delicious and quite nutritious.

Over 135 million individuals in India suffer from obesity. However, the obesity rates in this nation continue to be among the lowest obesity rates in the world. Traditional Indian food is more varied and healthful than Western food, and it may also help you lose weight.

Explore a World of Flavors

There are many fruits, vegetables, herbs, and spices in Indian cooking. Traditions call for rice and poultry in addition to vegan and vegetarian cuisine. Over the years, several well-known recipes have been such as chana masala, Amritsari kulcha, aloo methi, purple rice porridge, and dal.


​For instance, halwakadoo is a pumpkin cooked with spices. A vegetarian curry called “gobhi matar” is made with cooked cauliflower and tomato sauce. Fara are dumplings made with stuffed lentils. Curry-cooked potatoes, or dub aloo, are another popular dish.

India’s obesity epidemic has skyrocketed in the last few years. A review that appeared in the August 2015 issue of the Indian Journal of Medical Research estimates that 135 million people worldwide suffer from obesity. There are over 153 million cases of abdominal obesity worldwide, with 107 million cases of combined generalized and abdominal obesity.

The rising popularity of fast food is mostly to blame for these figures. There are fast food restaurants and Indian candy stores around. Furthermore, well-known companies like KFC and Pizza Hut are entering the Indian market, which is causing the obesity crisis to worsen.


On the other hand, traditional Indian cuisine offers both taste and nutrition. The majority of the foods include warm, aromatic spices like turmeric, ginger, and curry and are vegan or vegetarian. You can convert to an Indian vegetarian diet for improved health, weight loss, or muscular growth, depending on your objectives. Be ready to experiment with flavors, explore new ingredients, and spend more time in the kitchen.

​Read more:​ 8 Curry Bowl Recipes That Will Warm Your Soul

Why a Vegetarian Diet?

There are many more benefits of an Indian vegetarian diet for weight loss than just a smaller waist. The Academy of Nutrition and Dietetics notes that a vegetarian diet can reduce your risk of high blood pressure, diabetes, heart disease, and cancer. Moreover, a May 2017 study published in the Journal of Geriatric Cardiology suggests that it could aid in the prevention and treatment of obesity.

According to a large-scale study that was published in the British Journal of Nutrition in September 2015, adopting a plant-based diet reduced the risk of obesity by 7% year. Dairy products and milk are allowed on a lacto-vegetarian diet, which reduces the risk of high blood sugar by 7% and high blood pressure by 8% annually. Furthermore, studies have demonstrated that plant-based diets can lower body weight, particularly in older persons.

An further research that was published in the May 2013 issue of the European Journal of Clinical Nutrition revealed that office workers who followed an 18-week low-fat vegan diet without calorie limitations dropped around 9.4 pounds more than the control group. Additionally, their blood lipids and glycemic control also improved.

For the majority of people, including those with diabetes, plant-based diets are appropriate. According to the American Diabetes Association, they could even aid in the prevention of the condition and the management of its symptoms.

Rich in fiber, fruits, vegetables, nuts, seeds, and other vegetable foods help you feel fuller for longer periods of time and cut back on your calorie consumption more easily. Consuming a lot of fiber also helps to stabilize blood sugar, which may help manage diabetes.

Making the Switch

Are you prepared to try new flavors and adjust the way you eat now? A vegetarian diet for weight reduction based on Indian cuisine is far from monotonous. Actually, you’ll get to experience an entirely new world of delectable dishes and drinks. The secret is to prepare tasty, healthful dinners that support your weight reduction objectives while maintaining an open mind.

Read more:​ 12 Tips to Getting a Vegetarian Diet Right

Based on the aforementioned research, a vegetarian diet can help you lose weight without requiring you to track calories. But if you control your portion sizes and keep your caloric intake to a minimum, you’ll get greater outcomes. Think about keeping a food diary where you may document your meals. Monitor your development and modify your energy use as necessary.

Decide how much weight you want to lose first. Is it ten, thirty, or more pounds? A fat pound has 3,500 calories. In order to lose one pound, you will need to either burn an additional 3,500 calories through activity, eliminate 3,500 calories from your diet, or use a combination of these methods.

Indian Vegetarian Diet Shopping List

Compared to processed meals and meat, the majority of vegetable foods have much fewer calories. They also have a powerful nutritional punch. Food items that may be included in an Indian vegetarian diet for weight loss include:

  • Peas​: One cup of cooked food has 64 calories, 5.2 grams of protein, 0.3 grams of fat, 10.3 grams of carbohydrates, 4.5 grams of fiber, and 6.3 grams of sugars.
  • Black beans​: Each serving (1/2 cup, cooked) has 114 calories, 7.6 grams of protein, 0.4 grams of fat, 20.3 grams of carbohydrates, 7.5 grams of fiber, and 0.2 grams of sugar.
  • Raw carrots​: Each big carrot serving has 30 calories, 0.6 grams of protein, 0.1 grams of fat, 6.9 grams of carbohydrates, 2 grams of fiber, and 3.4 grams of sugar. (1 large carrot)
  • Paneer​: Each serving (0.9 oz) contains 90 calories, 6 grams of protein, 7 grams of fat, 1 gram of carbohydrates, and 1 gram of sugar.
  • Tamarind​: Each serving (0.9 oz) has 70 calories, 1 gram of protein, 18 grams of carbohydrates, 1 gram of fiber, and 16 grams of sugar.

Palak paneer​, For example, paneer (fresh white cheese), spinach, fenugreek leaves, and conventional spices are combined to make the classic Indian meal panak paneer. Depending on the components used, a serving has around 240 calories, 10 grams of protein, 18 grams of fat, 8 grams of carbohydrates, and 3 grams of fiber.

Another classic meal is Mung dal, which is made with mung beans, spinach, garlic, tomatoes, onions, and other wholesome ingredients. About 130 calories, 6 grams of protein, 5 grams of fat, 16 grams of carbohydrates, and 2 grams of fiber are included in each meal.

Do you need a little energy boost? Try the classic Indian bread, whole wheat roti. Each serving (1.5 oz) provides approximately 129 calories, 3.3 grams of protein, 3.9 grams of fat, 19 grams of carbohydrates, and more than 4 grams of fiber. It’s also an excellent source of potassium, iron, zinc, calcium, and magnesium.

Read more:​ 8 Foods You Thought Were Vegan or Vegetarian But Aren’t

How about a little snack? Sesame seeds, pine nuts, walnuts, and sunflower seeds are excellent options.

Nuts are a great source of heart-healthy lipids, including omega-3s, as noted by experts at Harvard Health Publishing. They may enhance blood flow, lessen the chance of dying young, raise good cholesterol, and lower bad cholesterol levels when eaten as part of a balanced diet. Nuts’ high protein and fiber content will immediately satisfy your hunger.

Consider adopting an Indian vegetarian diet to build muscle if your objective is to acquire lean mass. Eat plenty of potatoes, pureed lentils, steamed rice cakes, steaming vegetable wontons (momos), and basmati rice. Just be careful to stay away from processed and fried meals like vegetable-filled pastries, sohan papdi (a popular delicacy), and jalebi (a little, crispy pastry). Long-term weight gain is a result of the high fat and calorie content of these recipes.


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