Diet Chart For 80 Kg Woman – When one thinks of a South Indian diet or any other Indian diet, it conjures up images of fatty foods. But there is more.
However, southern foods may actually help you on your weight loss journey compared to a calorie-inducing North Indian diet.
Diet Chart For 80 Kg Woman
How about kick-starting your metabolism with Upma? Healthy porridge made from semolina and vegetables will keep you full for a long time. This means that you automatically reduce boost.
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If you’re not a noble person, how about some idlis and chutneys to start the day? Did you know that the World Health Organization also chose idli as one of the healthiest breakfasts? That’s because idlis are fermented, steamed, and contain only 39 calories. You can easily digest it like appams and Rava dosa.
Serve your Rawa dosa and appams with vegetable curries, coconut chutneys or nutrient-rich sambar. Sambar goes well with ragi idlis if you are looking to flatten your stomach. This is because cloths are a good source of fiber, which can prevent obesity and weight gain. Why is fiber important? See below:
Losing weight on a South Indian diet is easy. Trust me, you don’t have to give up traditional recipes or authentic flavors. The spices used in South Indian cuisine play a vital role in your rapid weight loss.
For example, the white and black pepper used in rasam aids digestion. This spice is even more effective against cancer when combined with turmeric.
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Peppers contain phytonutrients. These phytonutrients help break down fat cells. Eating fresh chili triggers sweating and stimulates your body’s natural fat burning mechanisms.
A compound called capsaicin, found in hot peppers, activates your brown fat. The spiciness of chilli can promote fat oxidation and energy consumption.
So don’t fall prey to paleo or ketogenic diets that don’t take a holistic approach to fat loss.
Remember that the fad diet you adopt is only temporary. This is because diets have a target date and serve short term goals. Watch this video to find out how important lifestyle changes are over fad diets:
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When you go on a diet, you start to see food as a temptation. And, because you have a goal to achieve, you avoid it. But once you’ve finished your program, you eat whatever you stopped eating.
Lifestyle changes are permanent. You will see the bigger picture and be happy and healthy instead of running away like a prisoner.
The South Indian diet consists of lentils, brown rice with vegetables and atta podi. It also includes fresh fruits like coconut. Do you find anything they have in common? The answer is high in fiber. Coconut peanut chutney, kadala curry putu, bowl of chow porridge or cabbage porridge, and kadalai palup sundal are all high in fiber.
When you eat fiber-rich foods, your body is freed from metabolic dysfunction that leads to obesity. You also have the freedom to eat as much as you want on a whole plant-based diet without gaining weight! Yes! As long as you eat plant foods, there is no calorie count.
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Thanks to arginine, the fiber in almonds and cashews can reduce LDL cholesterol and the risk of heart disease. Fiber can actually help your body get rid of cholesterol and keep it from building up.
Foods containing fiber help prevent heart disease. In fact, you can reverse your disease with a rice and sambal diet!
L-Arginine is found in nuts and promotes fat burning in the body. Well, don’t be surprised because it helps reduce obesity.
Karnataka: Karnataka is dominated by ragi (meaning millet) and rice. You can have ragi/nachnidosas, Korri roti, Kesari baths, bisibele baths, vangi baths and ragi idlis as part of your Karnataka diet.
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This is because ragi is rich in vitamins, iron, protein, and calcium. It helps in weight loss and adds extra fiber to the diet.
You can also stick to Udupi cuisine of Karnataka for weight loss. It uses legumes, cereals, vegetables and fresh fruits. The vegan range uses coconut, brown rice and jaggery.
Kerala: Rice, coconut milk and coconuts dominate Kerala cuisine. A typical fixed meal here is called a sadya. Coconut is rich in healthy fats like omega-3s, MCTs, and fiber. In addition, it has anti-inflammatory properties.
Then opt for the Kadala curry (black chickpeas, onion and coconut oil), appams, ChuvannaCheeraThoran (coconut and red amaranth), pathiris rice and gothambuputtu (flour and grated coconut). For a fat loss plan, I would avoid coconut oil and coconut cream/milk.
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Tamil Nadu: Lentils, pulses and rice dominate a typical Tamil Nadu meal (sappadu). You can eat dosa bean sprouts for breakfast. Have brown rice or ragi dumplings and crumpet porridge for lunch. You can also have an avial or a medium bowl of Keerai thandu sambar (made with palak stalks and tur dal).
Andhra Pradesh Region (Andhra Pradesh and Telangana): Andhra Pradesh is a major producer of rice and chilli. So, in Telugu cuisine, spices are used a lot, which means the food is very hot. You can have idlis and Anapakayasambar (made with bottle guards and dals) for breakfast.
For lunch, you can have a medium bowl of brown rice and kollu sambhar (made with sprouted black malt and dal). Dinner may include Rava upma and ullipaya (a spicy chutney made from tomato, onion and tamarind).
Dairy products such as ghee or butter and milk are high in galactose. This galactose is the cause of autoimmune diseases. It can even cause bloating. Ghee is nothing but saturated fat. It has a high AGE (Advanced Glycation End Products) which contributes to weight gain in women with PCOS. Watch more:
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So, get your calcium from chia seeds or other types of legumes. For lunch, you can choose tofu chia rice with crispy peanuts.
Dill, spinach, amaranth, brassica and other low-calorie, nutrient-dense vegetables. So start your day with green vegetables rich in flavonoids. Tambuli and keerai poriyal are great ways to include green vegetables in your diet. Aim for at least 50-70 grams of green leafy vegetables in your diet.
Meat and dairy proteins can lead to insulin resistance and weight gain. So, to burn calories and gain health from fat, try drinking three cups of beans/lentils a day.
With too much sugar, your blood sugar can skyrocket. Leptin and insulin resistance levels also increase. This is when the body begins to store energy in fat droplets or fat cells, which sets the stage for fatty liver disease. Get your sugar fix from fruit, because processed sugar is a big no-no. To help you get rid of sugar cravings, try to consume three cups of fruit a day.
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Drink water before meals as it fills your belly and acts as a natural appetite suppressant. Besides that, it keeps you hydrated. Dehydration is often confused with starvation and thoughtless eating.
Aim for up to 50-70 grams of fiber per day. A high fiber intake is associated with a thinner waistline.
Learn to cook without oil. Even coconut oil and olive oil contain a lot of unnecessary fat and calories that you don’t need.
Fruits are excellent appetite suppressants due to their large size. They are also rich in prebiotics, which feed the good bacteria in your gut.
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Eat until your stomach is 80% full. To achieve this effect, it is better not to use technology.
Typical South Indian menus that are best for weight loss include delicious steamed millet idlis with sambhar, plain ragi dosas with saagu, and low-calorie appams.
You can also make uttapams using the same idli batter but increase the fiber content by adding chopped vegetables like tomato, chilli, onion. Not only does this improve flavor and fiber content, but it can also lead to weight loss. Enjoy nutrient-rich upma, peppery rasam, and fiery-rich thorans and poriyal.
Yes, rice is great for weight loss because it’s easy to digest, low in fat, and rich in vitamins. However, choose coarse rice over polished white rice, which is low in fiber and less filling. Rice is also an excellent source of resistant starch, which feeds the good bacteria in your gut.
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Working with a nutritionist and making lifestyle changes are the easiest and most sustainable ways to lose weight.
Another way is to calculate your BMR to know your caloric needs. Then, plan a meal chart based on your taste buds and the calories you need to consume. But know that calorie counting doesn’t always work, and it’s not a very scientific method either.
Who said you had to eat oatmeal to lose fat? Our Ghar ka bana South Indian Khana can be up to 10 times more effective in rapid weight loss. Opt for a plate of steamed idlis, neer dosas or appams to keep the gas at bay. Go the traditional way and eat thoran, poriyals, puddu. And opt for nutrient-rich rasam to witness dramatic results.
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