Best Indian Foods for Weight Loss-Dietician For Health

Best Indian Foods for Weight Loss

By Devina Bangotra  on: 22 June 2018
Rate this: 
 0 Rating  based on 0 Reviews

Hey Readers! How are you doing? Feeling Healthier and Happier? Today our topic is Best Indian Foods for Weight Loss. Let’s proceed

  1. Cucumber: It is rich is fiber and water content. Thus, it fills you up and the water content in cucumber keep you hydrated. The fiber keeps you full and add bulk which is helpful in clearing constipation. Cucumber is also very good in detox and it is rich in minerals essential for the body. Since cucumber is very low in calories, it also helps in weight-loss. It also has a cooling effect on body. Some bodies are intrinsically have tendency to be warm from inside which causes heartburn or gastritis but  the cooling nature of cucumber balance the heat in the body and curbs down the digestion issues


  1. Coriander Seeds: Coriander seeds have multi factorial usage in weight-loss Diet.  It has a diuretic effect; hence it helps in water retention problem in people with thyroid.  A lot of people feel swelling during winters in their legs because of thyroid. The coriander seed water helps in getting rid of the swelling. Coriander seeds are also great in inceasing metabolism. Coriander seeds also have anti diabetic effect. They regulate the blood sugar level and help in maintenance of insulin levels in the body. Coriander seeds also help in irritable bowel syndrome as they ease out the discomfort of stomach and ease off bloating. Coriander seeds are also very good in decreasing hypertension as they are diuretic in nature and balance sodium and potassium levels in body.


  1. Buttermilk/ Chaach : It is very tasty and easily available option in India to keep yourself hydrated in Indian summer. It also increases metabolism.  It has enough proteins, carbohydrates and minimum fat which make it an essential drink. It also helps in keeping your guy cool hence curbing gastritis and acidity. It is also very low in calories but has high satiety content.  It is also rich in calcium. It works as digestive with some additives such as cumin and carom seeds. It helps in digestion of fat heavy meals in the body. It is rich in riboflavin which is helpful in digestion and conversion of food to energy. Riboflavin has anti oxidants which help in detoxification of liver.


  1. Spinach: It is the most commonly available weight loss food in Indian. It is full of iron, magnesium, copper and zinc. It is wonderful source of fiber and aid in weight-loss. It can also be used in smoothies in raw form. As a soup it is very beneficial in maintaining the electrolyte balance in the body.


  1. Carom seeds: Carom seeds or Ajwain seeds are great in weight-loss.  They help in bloating and digestive issues. They have a cooling effect on gut hence they keep gastritis and abdominal discomfort at bay. They are also good in regulating appetite.  They are rich in calcium, riboflavin, thiamin, phosphorus and iron.


  1. Bottle gourd: Lauki or bottle gourd is available throughout the year in India. It has a very important role in weight loss programs. It is 96% water, hence it keeps the body hydrated. It can be eaten in many forms such juices, subji and raita etc. It is full of essential minerals and it is low on carbohydrates. It is very light on digestion which makes is ideal for consumption at night. The juice of lauki suppresses appetite. It is best to drink it in morning. It helps in constipation and digestion issues. It has a cooling effect on gut. It flushes out toxins from liver and works as inexpensive detox agent.


  1. Cabbage: Cabbage is low in calories and high in fiber.  That is why it is an excellent weight loss food.  A cabbage should be washed and blanched before you consume it. Cabbage has many health benefits such as it clears constipation and aids in digestion. It can be used in soups and in salads. It is a rich source of vitamin c and can be fermented to increase the health benefits.


Hope you loved knowing the best Indian Food for weight loss. For more healthy tips stay tuned. Comment your queries below. Till then remain happy and healthy.





 Related Blogs:
Vitamin B-12 and its deficiency
19 June 2018
Hey Readers! How are you doing? Feeling Healthy and Happy? I hope you read our blog in which I listed all the vitamins and their functions. We also discuss their relation with weight loss. Today we are going to talk about Vitamin B-12 in particular. Why only Vitamin B-12. It is due to a fact I read today 80% of Indians are deficient of Vitamin B-12. So here we are, today we will discuss it all about Vitamin B-12. I hope that DieticianForHealth makes the proportion less. For that you just need to read our blog and if you think you have this problem. Book a free consultation and we will help you out. Firstly let’s talk about what is Vitamin B-12?  Then I will tell you Why Indians are deficient of it? What is Vitamin B-12? Vitamin B-12 is a water-soluble vitamin like all other Vitamin B. This means it is dissolvable in water and can flow through your blood stream. One interesting fact is that you can store it in your body for up to 4 years. It is large and complex-structured vitamin. Excess of it is excreted as urine. Facts about Vitamin B-12 It is important for brain functioning. It can lead to neurological difficulties and anemia. People above 14 years of age should consume 2.4 mcg of it daily. It is available in meats. Why Vitamin B-12 is essential? Vitamin B-12 is essential for nerve tissue, brain function and producing RBCs. You require vitamin B-12 for normal functioning of nervous system. Even the cell metabolism is dependent on it. It plays a role in synthesis of fatty acids and energy production. It helps your body to absorb folic acid and you can easily release energy due to it. Production of RBCs decreases if you are deficient of it. Though your body produce millions of RBCs, but without Vitamin B-12, they cannot multiply. Vitamin B-12 deficiency symptoms Sore mouth or tongue Weight Loss Yellow skin Menstrual problems One symptom is depression, confusion, memory problem and tiredness Other symptoms are constipation, loss of appetite Infants show reflex problems, irritations and growth problems If you have this deficiency you can suffer from permanent brain damage. Amount of Vitamin B-12 required As said earlier too people above 14 years of age should consume 2.4 mcg of it daily. Pregnant Women should consume 2.6 mcg of it. Lactating women should have 2.8 mcg of it. Excessive intake of it does nothing harmful. But taking supplements is something which we don’t recommend. Why We Indians are deficient of Vitamin B-12? Most of the Indians are vegetarians or chicken eaters. We prefer to eat meat less. So because of exclusion of animal –sourced food products from our diet, we suffer from this deficiency more. Birth rate here is more. It means we have more pregnant ladies and if Ladies you are pregnant as well as vegetarian, it gets worse. People here suffer from small intestine problems which restrict absorption of Vitamin B-12. More amounts of people have gastritis and inflammatory bowel disease which may lead to this deficiency. Youngsters eat a lot of junk food and yes It will cause deficiency of Vitamin B-12. Healthy bacteria are required to synthesize it so an overgrowth of bad bacteria will increase this deficiency. Junk food promotes bad bacteria a lot so try to avoid eating it. More people here are suffering from diabetes. Medication of diabetes also leads to its deficiency. PCOD medications also cause this deficiency. People who drink alcohol on regular basis are more likely to suffer this deficiency. If any of the above mentioned point is valid for you. Consult us now! Recommendation of Dieticians Our dieticians recommend that people should have more animal rich products. People who are vegetarian can include dairy products in their diet. List of food containing Vitamin B-12 are:- Beef Pork Ham Poultry Lamb Fish Dairy Products such as milk, yogurt and cheese Nutrient rich Yeast Products Eggs Some type of soya milk and Breakfast Cereals For a full customized diet plan Contact us! Stay tuned for more health tips. Drop your comments to ask your queries. Remain healthy and happy.    
Why DASH DIET is the Best Diet?
22 June 2018
Hey Readers! How are you doing? Feeling Healthy and Happy? In my previous article on hyper tension I mentioned DASH diet. We couldn’t have a big discussion on it. So I don’t want to leave you all in curiosity. So Today’s topic is DASH diet. As you all know DASH diet is Dietary Approaches to solve Hyper Tension. It reduces the risk of depression in addition to lowering blood pressure. Let me tell you something really interesting, It has been ranked as 8th best diet according to US News & World. Originally, it was designed for lowering blood pressure but it proved to be really effective for weight loss. It also helps in lowering cholesterol, managing or preventing diabetes. One thing I want you to make the habit of, asking why? So today your question should be why it is the 8th best diet in the world? Reasons of DASH diet being the best DASH diet is the 8th best diet as it have proven to improve health, has a balanced healthy food group and it actually works. It lowers risk of several types of cancer, heart disease, stroke, heart failure, kidney stones e.t.c. It is a well planned diet which is rich in fruits and vegetables, nuts, low- fat and non-fat diary, lean meat, fish and poultry. You get filled up with tasty and delicious fruits and vegetables, with protein rich food to resist your hunger. This plan is easy to follow. Detailed Description of DASH It is flexible and balanced diet rich eating plan that helps creating a heart healthy eating lifestyle. It requires no special food. It just requires you to achieve your daily nutritional goals. Limiting sugary beverages Limiting food i.e. high in saturated fats such as fatty meats, full fat dairy products and tropical oils. Choose food that is low in saturated fat, rich in potassium, calcium and fiber, lower in sodium. History of DASH diet The diet got designed when researchers noticed so many people having problem of hyper tension. It was noticed that the problem was less in people consuming plant based diet. Researchers decided to design a diet plan with liberal amount of nutrients that can save people from high blood pressure and its consequences. Outcome produced is the world’s 8th best diet “DASh diet”. One of the main reason that people would be benefitted by it is the reduced salt intake in this diet. Lower salt means people eat no more than 1500 mg of sodium. DASH diet and Blood Pressure People who read my previous blog already know it but for those who didn’t it is a force that occurs on blood vessels and organs on passage of blood. It is of two types:- Systolic Pressure: - Pressure occurring in your blood vessels because of heartbeat. Diastolic Pressure: - Pressure occurring in blood vessels between heart beats when heart is at rest. Normal Systolic Pressure is 120 mm Hg and Normal Diastolic Pressure is 80 mm Hg. Dash diet intake showed highly impressive results in people having high blood pressure decreasing it to 11 points and for normal one, it got decreased to 3 points. So summarizing, I can say that it is a do follow for people with higher blood pressure. It effectively lowers blood pressure. DASH diet and Weight Loss People having high blood pressure are advised to lose weight too. So is it effective in that? It is said that more you weigh, more you are stressed about it. People in Dash diet are told to take a fewer calorie than they were taking. It means they have controlled calorie. DASH diet cuts off fat, sugar and its autonomous output is reduced weight and calorie. So eating fewer calories because of DASH diet helps in Weight Loss. Other benefits Decrease risk of Cancer: - Already mentioned it but do you know which cancers? It reduces breast and colorectal cancer. Lowers Metabolism Syndrome Risk: - DASH diet reduces your risk of developing metabolic syndrome by 81%. Reduces Diabetes Risk:-Following DASH diet is linked to lowering risk of developing Type-2 Diabetes. Decrease Heart Disease Risk:- Following it, Your Heart disease risk is lowered up to 20% and stroke risk is lowered up to 29%. DASH diet is workable for everyone? It is a question you should always ask. Is this diet plan workable for me? According to our Dieticians It reduces Salt intake which of course benefits people with High Blood Pressure but is not much beneficial for people with normal blood pressure. Eating too little salt can result in heart disease, insulin resistance and fluid retention. You should lower your salt intake as It is observed that people eat food rich in salt but don’t cut-it-off from diet. Eat 5-6 grams salt a day. What to eat on DASH diet? Whole Grains (6-8 servings a day) for e.g.  1 brown bread, 1 whole grain cereal, ½ cup cooked brown rice. Veggies (4-5 servings a day)   for e.g. 1 cup of leafy veggies like spinach,1/2 cup cooked veggie like broccoli, carrot or tomatoes, ½ cup vegetable juice. Fruits () for e.g. 1 medium fruit, ½ cup fresh fruit, ½ cup fruit juice. Dairy Products (2-3 servings a day) for e.g. ½ cup yogurt, toned milk. Lean Chicken (6 or less servings) for e.g.  1 egg, 1 ounce of cooked chicken. Nuts, seeds and legumes: - for e.g. 1/3 cup nuts,  2 tsp of nut butter, ½ cup of cooked legumes. For getting a detailed customized DASH diet plan, contact us. Stay tuned for more healthy tips. Till then remain happy and healthy.    
Devina Bangotra

 View Profile

Nutritionist/ Dietician, India 

Ms. Devina Bangotra is a dietician and nutrition expert who provides innovative approaches for healthy dieting, boosting fitness, sports nutrition and achieving correct body weight. She completed her Bachelors in Zoology from Delhi University followed by M.Sc. in Dietetics and Food Service Management and works as both weight loss expert and lifestyle management coach, helping clients gain mass and strength.Ms Bangotra also has a Diploma in Sports Nutrition and has gained experience by working at Delhi’s leading Govt. and Private Hospitals where her focus has been not only developing new and effective ways to combat obesity but also motivate clients and help them overcome diet related fears.She provides knowledge sessions to client on nutrition, ethical food & nutrition related myth busters. Her consultation chats specific to clients’ condition and individual requirements makes her an expert nutritionist who offers solutions that deliver results.Her approach is to help her clients manage their body weight with changing age and body dynamism so that they become more confident after consultation with her. Her specializations include special client needs like clinical and therapeutic diets and her goal is to help clients change their lifestyle by moving towards healthy eating and result oriented nutrition.
Devina Bangotra
Dt. Devina Bangotra
Nutritionist/ Dietician Register Now!
By using this website, you agree that we and our partners may set cookies for purposes such as customising content. I Agree