Are you browsing for a perfect 1500-calorie Indian diet plan? A structured and nutritionist-reviewed diet plan can help you get a healthy well-being. It aids in coping with the calorie deficit while you are adhering to an intense workout regimen.
Indian meals are globally famous for their diverse range of delectable food options and recipes. It also comprises large amounts of whole grains, fruits & veggies, lean proteins, and healthy fats.
Following a balanced and healthy Indian diet favors anyone who’s aiming at weight loss or overall wellness. It is a perfect pick for those who engage in moderate exercises while focusing on stringent food intake. For an average healthy person, this is a standard diet plan suggested by nutritionists. The calorie count and dietary alterations might vary based on factors like metabolic rate, gender, age, and the level of activity.
If you are looking for a sustainable and long-term Indian diet plan for weight management, then adhering to this one can prove helpful. The amount of calories and the replacement of nutrients vary for individuals who are engaged in authentic activities or heavy strength training. Learning about the amount of macronutrients your body needs is important to ensure effective weight loss.
50% Carbohydrates- Your daily calorie intake should consist of legumes and whole grains. It accounts to 750 calories which nourishes your body with essential fibres satiating your hunger for a longer time. This also aids in improving digestive health.
25% Protein- Including lean proteins in your meals is also a great idea which consists of tofu, paneer, lentils, or dairy products. Individuals intending to build muscle mass and recovery need to focus on increasing protein intake. It should be around 375 calories comprising of protein-rich products.
25% Healthy Fats- Including easily available Indian foods like oil, seeds, nuts, olive, ghee, and coconut oil in your meals constitutes for the healthy fats requirement. It not only aids in boosting your metabolism but also supports in developing overall health.
Here’s the list:
– Cereals and Whole Grains
Healthy carbs count for a major part of your diet plans, including high-quality whole grains equipped with essential nutrients. Whole grains such as whole wheat roti, whole oats, quinoa, brown rice, and millet contain enough vitamins, minerals, and fiber. This can offer you a fuller feeling and lasting energy for a longer time. People who are following a calorie-deficient diet must include these high-fibre Indian foods for efficient weight management.
– Proteins
Intake of good-quality proteins is essential to improve your muscle mass and provide overall wellness. If you are a vegetarian, easily available protein sources include curd, sprouts, dal, chickpeas, tofu, and paneer. If you prefer non-veg food options, lean meats, eggs, and fish are an amazing source of protein to promote healthy weight gain.
– Fruits and Vegetables
Organic fruits and vegetables contain high amounts of fiber, vitamins, and other essential nutrients. They improve your digestive system, and the antioxidants promote a better immune system.
Experts recommend including low-calorie and highly nutritious veggies in your Diet, like cucumber, spinach, bottle guard, broccoli, and bell peppers. Adding fruits like berries, papayas, oranges, and apples can curb your sweet cravings and nourish your health as well. Maintaining the right proportion of whatever you eat is also very important to limit calorie intake.
– Healthy Fats
Consuming healthy fats aids in energy generation and improves the metabolism of your body. Indian sources of healthy fats include ghee, fish, oil, seeds, and nuts. They contain sufficient amounts of omega-6 and omega-3 fatty acids that can boost your health and metabolism. Intake of even healthy fats in moderation is important to keep track of your calorie chart and macronutrients.
While monitoring the 1500-Calorie Indian diet plan is imperative, do not overlook the hydration aspect. Remember that your body needs enough liquids and beverages to ensure a proper digestive system. Intake of buttermilk, lemon water, herbal teas, or coconut water ensures proper hydration and overall wellness.
Be dedicated to your weight management goals and say a strict ‘No’ to sugary drinks, beverages, or caffeine products. They just end up piling extra calories and hampering your health. Mindful hydration is a key to glowing skin as well.
– Morning (80-100 Calorie)
Start your morning with a light beverage such as warm lemon water with some honey in it. You can also opt for herbal or green tea. Have 2 Walnuts and 5-6 soaked almonds along with it.
– Breakfast (300-350 Calories)
Kickstart your day with healthy, whole wheat Idlis and Sambar. An alternate option is having a bowl of Whole Oats Porridge with a few chia seeds in it. For a ‘Desi’ twist, you can have a veggie besan Chila with curd as well.
– Mid-Morning Snack (150-200 Calories)
Curb the pre-lunch hunger with healthy fruits like bananas, along with a few nuts. You can also have one glass of coconut water or buttermilk alongside.
– Lunch (400- 450 Calories)
Lunch constitutes the largest amount of calories as it fuels you up for the whole day. Have 1 cup of brown rice, dal, sabzi, and salad in moderate proportions. You can also have paneer bhurji, two whole wheat rotis, and curd for lunch. Another healthy option is Quinoa Khichdi, which has lots of vegetables in it.
– Evening Snack (150-200 Calories)
Have some Makhana roasted in ghee or a cup of herbal tea with a Multi-grain biscuit. The next option is to have a boiled egg with a dash of pepper and black salt it. Having palak paneer with a millet roti is another option. You can also have a delectable bowl of veggie soup with a small plate of salad.
– Post-Dinner (50-100 Calorie)
End your day with the goodness of one cup of turmeric milk or two dates. A small piece of dark chocolate is also good for health.
If someone is having PCOS, Pregnancy, Diabetes, or any other medical condition, seeking advice from a professional nutritionist is the right idea. They can prepare diet plans to meet your body’s requirements. Also, consider your allergies to certain foods while preparing a diet chart.
All this sums up into a balanced diet offering you enough amount of balanced micronutrients as per your energy requirements and overall fitness goals!
