You may not know: Indians have extremely smart and safe ways to lose weight

Why eat plant-based Indian diets?

A plant-based diet is linked to many health benefits, including reducing the risk of heart disease, diabetes and some cancers like breast and colon cancer. In addition, the Indian diet, in particular, is associated with a lower risk of Alzheimer's disease. Researchers believe this is due to low meat consumption and emphasis on vegetables and fruits.

Following an Indian diet based on healthy plants may not only help reduce the risk of chronic disease but also encourage weight loss.

What food groups does it include?

Indian diets are rich in nutritious foods like cereals, lentils, healthy fats, vegetables, milk and fruits.

The diet of most Indians is influenced by religion, especially Hinduism. Hindu religion teaches nonviolence and all living things should be treated equally. That's why a vegetarian diet is recommended, and eating meat, poultry, fish and eggs is not recommended.

A healthy vegetarian diet should focus on cereals, lentils, milk, healthy vegetables, fruits and fats like coconut oil.

Spices such as turmeric, pecan, coriander, ginger and dill take the lead in traditional dishes, adding rich flavors and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is honored for its anti-inflammatory, antibacterial and anti-cancer properties.

A turmeric compound called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors for heart disease.

Healthy food to eat

What to eat is right?

Vegetables: Tomatoes, spinach, eggplant, green vegetables, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more

Fruits: Includes mango, papaya, pomegranate, guava, orange, tamarind, lychee, apple, melon, pear, plum, banana

Nuts and seeds: Cashew nuts, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more

Legumes: green beans, black-eyed peas, kidney beans, lentils, beans and green beans

Root and tubers: Potatoes, carrots, sweet potatoes, radishes, yams

Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole grain bread, amaranth, sorghum

Milk: Cheese, yogurt, milk, kefir, ghee

Herbs and spices: Garlic, ginger, cardamom, dill, coriander, garam masala, paprika, turmeric, black pepper, pecan, basil and more

Healthy fat: Coconut milk, whole fat milk, butter, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee

Protein sources: Tofu, beans, milk, nuts and seeds

Meals and snacks should focus on fresh, pure foods with herbs and spices.

In addition, adding non-starchy vegetables such as green vegetables, eggplant or tomatoes to your meal will increase fiber.

What to drink?

Drink a lot of water. An easy way to cut down on excess calories and sugar is to avoid drinks and sugary drinks. These drinks can contain lots of calories and sugar, which can negatively affect weight loss.

Unhealthy foods to avoid

Choosing high-processed foods and drinks, high-sugar or high-calorie intake can undermine your weight-loss efforts.

Not only items like candy, fried foods and soda are not good for weight loss - they're not good for general health.

Eating too many processed foods and products filled with sweeteners may increase the risk of chronic diseases. For example, drinking sugary drinks such as soda, fruit juice and juice every day is associated with an increased risk of diabetes, obesity and heart disease.

In addition, consuming unhealthy foods can make it harder for you to lose weight and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them completely:

Sweet drinks: Soda, fruit juice, sweet tea, sweet lassi, drinks often used in sports

High sugar foods: Candy, ice cream, biscuits, rice cakes, cakes, pastries, sweet yogurt, sugary cereals, digestive biscuits

Sweetener: jaggery, sugar, honey, condensed milk

Sweet Sauce: Salad mixed with sugar, tomato sauce, barbecue sauce, sweet curry

High-fat foods: Fast food, fries, chips, fried food, bhujia

Refined cereals: Products include white bread, white noodles, biscuits

Trans fat: Margarine, vanaspati, fast food, high-processed foods

Refined oil: Rapeseed oil, soybean oil, corn oil, grape seed oil

A healthy Indian weight loss menu for a week:

Here is a sample menu of one week of healthy eating focused on fresh, nutritious food:

Monday

- Breakfast: Sambar with brown rice

- Lunch: Roti whole grains with mixed vegetable curry

- Dinner: Tofu curry with salad and fresh spinach salad

Tuesday

- Breakfast: Chana dal pancakes with salad and a glass of milk

- Lunch: Green bean curry with brown rice

- Dinner: Khichdi with sprouts salad

Wednesday

- Breakfast: Cinnamon porridge made from milk and sliced almonds

- Lunch: Roti whole grains with tofu and mixed vegetables

-Dinner: Palak paneer with brown rice and vegetables

Thursday

- Breakfast: Yogurt with sliced fruit and sunflower seeds

- Lunch: Roti whole grain with side vegetables

- Dinner: Chana masala with basmati rice and green salad

Friday

- Breakfast: Vegetables and a glass of milk

- Lunch: Vegetable sambar with brown rice

- Dinner: Tofu curry with potatoes and salad

Saturday

- Breakfast: Multi-layer parathas with sliced butter and papaya

- Lunch: Large salad with curry and quinoa

- Dinner: Lentil pancakes with tofu

Sunday

- Breakfast: Buckwheat porridge with sliced mango

- Lunch: Vegetable Soup with roti cereals

- Dinner: Tofu baked with vegetable curry

Drinking water or unsweetened tea with and between meals will keep you hydrated without adding calories.

Be sure to consume plenty of non-starchy vegetables at every meal, as well as healthy sources of fats and proteins. This will keep you feeling full throughout the day and reduce your chances of overeating.

Choose healthy snacks

Replacing high-calorie snacks with healthier choices can promote weight loss and help you track your weight loss goals. Like meals, nutritious snacks should revolve around fresh, pure ingredients.

Here are some friendly snack ideas to lose weight:

- A small handful of sliced fruit with sugar-free yogurt

- Sprouts

- Roasted pumpkin seeds

- Sliced fruits with nuts or nut butter

- Green beans roasted

- Hummus

- Bean salad

- Popcorn

- Kefir without sugar

- Fennel seeds

- Fresh fruit with cheese