Indian cuisine is known for its rich taste and use of spices, herbs and various delicious and interesting ingredients. Even though this dishes and their specific pallet varies in the different parts of the country, most people in India follow a plant-based diet. About 80% of the population of the country practices Hinduism. This religion encourages vegetarianism and lacto-vegetarianism.

Traditional Indian diet is based on consuming various plants – vegetables, lentils, fruit, as well as dairy products. Very rarely meat is allowed. Despite that obesity is a common problem for modern Indians. There are many factors involved in this trend that we are not going to discuss here. 

In this article you will find helpful information on how to follow a healthy Indian diet that can lead to weight loss. In involves suggestions for foods to add to your menu, as well as products to avoid. At the end there is a weekly menu you can try. This way if you decide to follow the Indian diet you can prepare without any additional hassle.

The traditional healthy Indian diet

Plant-based diet can be very beneficial for the health. It leads to lower risk of heart disease, diabetes and cancer. Furthermore, Indian plant-based diet is related to lower Alzheimer's rate.

Researcher believe that this is due to the decreased meat consumption while having more fruit and vegetables. Following a healthy Indian plant-based diet can lower the risk of chronic disease and lead to weight loss.

If you would like to lose weight, it is important to remember that this is not always an easy process and sometimes results do not come fast. Weight loss is best when done gradually so do not expect to shed the extra pounds in a few weeks or months.

Here are some facts about the Indian plant-based diet and its relation to losing weight.

    • Indian spices are rich in antioxidants and anti-inflammatory essential oils. They not only add flavour to the dish but also aid digestion, help with acid reflux, bloating and gastritis.

    • Indian pickles have a powerful detoxifying effect due to their high level of healthy bacteria, antioxidants and fibre;

    • Nimbu pani and amla juice are amazing substitutes of carbonated drinks. They are rich in vitamin C and flush fats out of the body;

    • The various grains and lentils typical for this diet are rich in soluble fibre which are related to a slimmer waist line;

    • Nuts and seeds, such as sesame, sunflower seeds, walnuts and pine nuts, are rich in amino acids which lower cholesterol levels, aid blood flow and revitalize the body;

Healthy food groups

Indian diet encourages the consumption of more grains, lentils, healthy fats, vegetables, dairy products and fruit.

The typical Indian diet is heavily influenced by religion, Hinduism in particular. Hindu religion teach tolerance and nonviolence. It states that all living creatures are equally important. That is why meat is not consumed. Foods that are not traditional for this diet include meat, fish and eggs. This kind of diet is usually described as lacto-vegetarian.

A healthy lacto-vegetarian should be focused on rains, lentils, vegetables, dairy products, fruit, and  healthy fats, such as coconut oil. Spices such as turmeric, coriander, ginger, and cumin are the most used ones since they add a lot of flavour and rich in nutrients.

Turmeric – one of India's most beloved spices is a well-known anti-inflammatory, anti-bacterial and anti-cancer agent.

Try adding more of these foods to your diet:

    • Vegetable: tomatoes, spinach, eggplant, onions, cauliflower, mushrooms, cabbage;

    • Fruit: mango, papaya, oranges, apples, melon, pears, plums, bananas;

    • Whole grain: brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole grain bread, amaranth;

    • Nuts and seeds: cashew, almonds, peanuts, pistachios, pumpkin seeds, sesame;

    • Root and tubers: potatoes, carrots, sweet potatoes, turnips;

    • Legumes: mung beans, beans, lentils, chickpeas;

    • Healthy fats: coconut milk, whole milk, avocado, coconut oil, mustard oil, olive oil, peanut butter, sesame oil;

    • Dairy: Cheese, yogurt, yogurt;

    • Protein sources: tofu, legumes, dairy products, nuts and seeds

    • Herbs and spices: garlic, ginger, cardamom, cumin, coriander, red pepper, turmeric, black pepper, fenugreek, basil;

A healthy weekly Indian menu

This menu is focused on more fresh fruit and vegetables. It corresponds completely to the traditional Indian diet. Have a look at how you can change all the courses of the day for seven days in order to explore the Indian plant-based diet.

Monday

Breakfast: Brown rice sambar

Lunch: Whole grain roti with mixed vegetable curry

Dinner: Tofu curry with vegetables and fresh spinach salad

Tuesday

Breakfast: Pancakes with vegetables and a glass of milk

Lunch: Chickpeas curry with brown rice

Dinner: Hich and a salad with sprouts

Wednesday

Breakfast: Oatmeal with apples and cinnamon, cooked with milk and garnished with sliced ​​almonds

Lunch: Whole-grain roti with tofu and mixed vegetables

Dinner: Palack with brown rice and vegetables

Thursday

Breakfast: Yogurt with sliced ​​fruit and sunflower seeds

Lunch: Whole-grain roti with vegetables

Dinner: Channa masala with basmati rice and lettuce

Friday

Breakfast: Vegetable dahlia and a glass of milk

Lunch: Vegetable sambar with brown rice

Dinner: Tofu curry with potatoes and mixed vegetables

Saturday

Breakfast: Multigrain parathi (a type of steamed bread)  with avocado and sliced ​​papaya

Lunch: A big salad with quinoa and curry

Dinner: Lentil pancakes with tofu tikka masala

Sunday

Breakfast: Buckwheat porridge with sliced ​​mango

Lunch: Vegetable soup with whole grains

Dinner: Masala roasted tofu with vegetable curry