Indian diet plans

cecdsouza

Any suggestions please on the above

PAV8888

Watch and consider the fat content of what you cook and eat as that's where most of the calories come from when it comes to traditional Indian food. Sure sure people eat lots of carbs etc. and added sugar. but my outside observations and personal logging of home, commercially prepared /ready to eat meals and restaurant Indian food would make me give a lot of consideration to starting my caloric management by considering how much oil / ghee / butter / cream is needed in my food while still achieving acceptable results.

Snd then you can move on to tweeking food quantities and other things such as gratuitous sugar for example, unless such gratuitous sugar is being used deliberately as a conscious treat.

The Best diet plan is to modify your own personal long term eating and movement preferences to a way of eating and moving that promotes your long term weight as opposed to your current weight.

Best of luck!

neanderthin

It's difficult to give advice without knowing why you in particular are seeking advice. Indians generally are not overweight considering they consume far fewer calories that say the US population but they actually have more people per capita with diabetes for example. Even though they consume fewer calories Indians also consume a lot more carbs per capita and when you put those two together it's a roadmap to Insulin resistance and metabolic disease. Most health issues whether in Canada the USA or India will be related to inflammation and inflammation is basically a condition where dietary carbs are converted to triglycerides in the blood which leads to the chronic levels of inflammation, so that needs to be the focus, generally speaking.

It's a problem in India and considering animal protein is not consumed very much, much of the protein will be far less bioavailable or abundant and while vegetarians in general tend to discount this fact it is a concern and not sure what the solution is actually. More eggs and cheese and reduce the percentage of starchy carbs you consume and of course if you don't do any resistance training you should start.

cecdsouza

Thanks

PAV8888

@neanderthin the traditional diet of people who toil.in the fields and do not have continuous and easy access to "reward apex foods" results in obesity and a high incidence of diabetes when the field toilers become less physically active city dwelling office workers with sufficient funds to ensure an easy flow of reward foods 🤷‍♂️

You can choose to modify the diet wholesale and remove from consideration foods that light up your lightbulbs and make you overeat, or you can try and target calories first.

Really what will or will not work for you will take trial and error and depends on where you're starting from.

Somewhere in the process you will have to make changes that will become the new normal going forward.

Otherwise you will end up losing and regaining as most of us have done a number of times in the past.

Personally I advocate slowly changing your current diet and movement to something that promotes your final weight and that you feel you can live with. Even if the process involves a lot of logging, planning, and modifying and being conscious of what you are eating and deciding whether it is worth it to you at that point of time.

neanderthin

PAV8888 wrote: »

@neanderthin the traditional diet of people who toil.in the fields and do not have continuous and easy access to "reward apex foods" results in obesity and a high incidence of diabetes when the field toilers become less physically active city dwelling office workers with sufficient funds to ensure an easy flow of reward foods 🤷‍♂️

You can choose to modify the diet wholesale and remove from consideration foods that light up your lightbulbs and make you overeat, or you can try and target calories first.

Really what will or will not work for you will take trial and error and depends on where you're starting from.

Somewhere in the process you will have to make changes that will become the new normal going forward.

Otherwise you will end up losing and regaining as most of us have done a number of times in the past.

Personally I advocate slowly changing your current diet and movement to something that promotes your final weight and that you feel you can live with. Even if the process involves a lot of logging, planning, and modifying and being conscious of what you are eating and deciding whether it is worth it to you at that point of time.

What does continuous and easy access to "reward apex foods" mean exactly, not sure I'm following you? Urbanization is a factor for sure where processed foods are contributing more to weight and disease.

Anyway, India doesn't have an obesity problem, far from it comparatively speaking and are described as thin on the outside and fat on the inside (TOFI) which has led to serious health issues associated with metabolic diseases, especially the big 3, diabetes, heart disease and cancer which are all pretty much the result of high blood glucose resulting in elevated triglycerides and chronic inflammation. India has a National Program for Prevention and Control of Cancer, Diabetes, Cardiovascular Diseases, and Stroke (NPCDCS), which was initiated in 2010. Basically what I'm saying is, it's not calories they're worried about it's an actual physical affliction, which are chronically high levels of circulating blood glucose.

melharperoy

My husband is Indian. India is so big and South Indian diet is different than his hometown which is Kolkata. Instead of white rice switch to brown rice much healthier with lower GI index, or try Matta rice also low GI index. Eat Roti which is wheat bread instead of Naan bread which is white bread, Naan has more sugar and fat. Reduce or measure the amount heavy cream, milk, sugar and salt in curries. Make sure you eat enough protein. Limit the amount of potatoes in your curry they have a high GI index. I love Indian curry and lentils but I always go for Curry without potatoes and eat it with Roti, if I have rice it’s brown rice.

ddsb1111

From what I understand, Indians have a growing level of diabetes due to a combination of factors which can trigger diabetes even at relatively low BMI. One theory is that their bodies may be less equipped to handle a sudden increase in calorie intake after generations of adapting to periods of food scarcity. Combine that with less activity, lower muscle mass, and a higher accumulation of visceral fat, it makes sense they tend to be more insulin resistant. By adjusting from a high fat, high calorie, high sugar diet and limited activity, to a balanced diet and increased activity, would likely stabilize the situation completely. No special diets are necessary.

Using these ratios in your calorie goal is a great place to start. Indian food is so diverse, there’s an infinite amount of options that fit these macros easily, so enjoy! You’ll quickly learn what foods you like that keep you feeling energized and full and what you’ll have to enjoy sparingly.

Protein: 10–35% of total calories
Fats: 20–35% of total calories
Carbohydrates: 45–65% of total calories