A 1,200 calorie diet plan can be a general rule of thumb to help women lose weight. Weight loss diets are based upon many factors, such as age, gender, height, ethnicity, nationality and geographic location. The Western diet is full of processed carbohydrates and has an extremely high sugar content. However, if you follow an Indian diet everyday, you are eating much more fiber, fruits,vegetables and less processed foods than the typical Western dieter.
Diet in India
Successful weight loss strategies for dieters following an Indian menu will differ from a Western weight loss plan. Because Indians eat a high amount of fiber-rich carbohydrates, it is not needed to lower your carbohydrate intake when dieting. Most Indian meals are based upon high fiber foods such as lentils, sabji, and roti. These are all nutrient dense foods, but to lose weight on an Indian diet, you need to watch portion sizes. When you eat large amounts of fiber foods consistently, it may lead to bloating and weight gain.
Indian Food Guide Pyramid
The Indian food guide pyramid developed by the USDA is very similar to the more popular United States food guide pyramid. It features six to 11 servings of grains from healthy foods such as rice, roti and whole wheat breads and three to five servings of vegetables such as eggplant, onions and cabbage. Fruit servings per day is two to four and there should be two or three servings of protein such as lamb, lentils and chicken. Choose low fat versions of yogurt, lassi and milk. Ghee and coconut oil are popular in Indian meals, however, these are the foods you need to eliminate from your diet.
Portion Sizes
For a 1,200 calorie diet, measuring your portion sizes for all food is important. For instance, a slice of roti bread is one serving size and has 140 calories. This accounts for one grain serving on the food guide pyramid, which leaves you with five to 10 more servings for the day, according to the food guide pyramid. Spreading all food groups throughout the day will help to maintain metabolism for weight loss. Keep protein foods such as chicken to 3 oz. to 4 oz. per meal, which provides 90 to 120 caloreis, and lentils at 1/2 to 1 cup cooked, providing 115-230 calories. Vegetables are 25 calories per 1/2 cup and fruits such as as a small banana, 1/2 cup of melon or 10 grapes are approximately 45 calories.
Weight Loss Tips
The most important rule is to eat in moderation. This will help with weight loss by maintaining metabolism levels on the 1,200 calories spread out evenly throughout the day. Drinking two to three glasses of water before meal time will help fill your stomach, leaving less room for food; therefore you will consume fewer calories. If you already follow an Indian diet, you are on the right track as far as consuming nutrient-dense foods. For weight loss however, continue to choose Indian favorites such as millet and lassi, but watch how much you eat at one time.
References
- Life Mojo: Indian Weight Loss Diet
- "Biochemical, Physiological, Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
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