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The Best Indian Food for a Weight Loss Diet

author image Brian East Dean
Brian East Dean is a registered dietitian who has been writing since 2007 on all things nutrition and health. His work has appeared in top health portals around the Web, such as, and in the academic publication "Nutrition Today." He holds a Master of Science in nutrition from Tufts University in Boston.
The Best Indian Food for a Weight Loss Diet
Indian dishes. Photo Credit: szefei/iStock/Getty Images

Although people in the United States spend nearly $2 billion dollars annually on diets and weight loss supplements, success rates are slim, CBS News reports. Many Indian dishes like garlic naan and chicken tikka masala are delicious but high in calories and dietary fat. Fortunately, there are a number of flavorful Indian dishes that can help you lose weight.

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Aloo Gobi

Aloo Gobi.
Aloo Gobi. Photo Credit: PaulCowan/iStock/Getty Images

Aloo Gobi is a classic vegetarian Indian dish with vegetables like cauliflower, basil leaves, onion and a hearty helping of turmeric. Eating vegetables like cauliflower and onions during weight loss can help you feel full on fewer calories. A review in the December 2004 issue of the "International Journal of Obesity and Related Metabolic Disorders" reports that increasing your vegetable intake reduces your risk of obesity and weight gain. Vegetables are less energy dense than refined grains and sugary foods and will give you the same volume your stomach is used to without contributing many calories.

Tandoori Roti

Tandoori Roti.
Tandoori Roti. Photo Credit: bdspn/iStock/Getty Images

Tandoori Roti is a whole grain alternative to refined Indian breads like Naan. Replacing refined grains with whole grains like Roti can help you lose weight, reports a study in the November 2003 issue of the "American Journal of Clinical Nutrition." Involving more than 70 thousand subjects, researchers found a clear link between whole grain consumption and healthy body weight, and note that the dietary fiber in whole grains are responsible for their obesity fighting benefits.

Chana Masala

Chana Masala.
Chana Masala. Photo Credit: mukesh-kumar/iStock/Getty Images

Chana Masala is chickpea-based spicy fare bursting with flavor. Chickpeas and other beans are much lower in the glycemic index than other carbohydrate-rich foods like grains and soda, states Harvard University. The glycemic index describes how rapidly a carbohydrate containing food becomes absorbed by the body. Including low glycemic index foods into your diet can help you feel more satiated after meals and boost weight loss during diets, the University of Sydney reports.

Chicken Tandoori

Chicken Tandoori.
Chicken Tandoori. Photo Credit: Douglas_Freer/iStock/Getty Images

Chicken tandoori is a protein-rich choice that's similar to BBQ chicken. Eating adequate protein while dieting can keep appetite at bay and aid in weight control, according to a study in the May 2013 issue of the "Journal of Nutrition." Opt to remove the skin before enjoying chicken tandoori as chicken skin contains considerable dietary fat and calories.

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