These drinks can be high in both calories and sugar, which can negatively affect weight loss. What to DrinkĪn easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. Meals and snacks should focus on fresh, whole foods flavored with herbs and spices.Īdditionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fiber that can help you feel satisfied for a longer period of time after eating. Protein sources: Tofu, legumes, dairy, nuts and seeds.Healthy fats: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.Herbs and spices: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.Dairy: Cheese, yogurt, milk, kefir, ghee.Whole grains: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.
Roots and tubers: Potatoes, carrots, sweet potatoes, turnips, yams. Legumes: Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas. Nuts and seeds: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more. Fruits: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas. Vegetables: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more. Try incorporating the following ingredients into your daily meal plan: There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss. SummaryĪ healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices. Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties ( 7).Ī compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease ( 8, 9, 10). Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavor and powerful nutritional benefits. Lacto-vegetarians do, however, eat dairy products.Ī healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil. That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. The Hindu religion teaches nonviolence and that all living things should be valued equally. The diets of most Indian people are heavily influenced by religion, particularly Hinduism. 
The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits ( 6).įollowing a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss. Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer ( 3, 4, 5).Īdditionally, the Indian diet, in particular, has been linked to a reduced risk of Alzheimer’s disease. Traditional plant-based Indian diets focus on fresh, whole ingredients - ideal foods to promote optimal health.
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