Weight loss is a big challenge for men. Keeping the weight (that they have lost) off – is bigger than that. You might often lose weight but gain it back afterward.
Losing weight is not only about improving body image. But it also keeps you away from chronic diseases like CVDs, and Diabetes in the future. Obese men, especially, are more prone to develop these conditions than obese women (1). It can improve the quality of life for men and reduce the symptoms of sexual dysfunction, depression, and stress.
Fad diets and celebrity endorsements might often get your attention for weight loss. But in most cases, these diet plans don't work. The best diet plans for men are those that are simple and easy to follow.
However, losing weight the right way can be tough at times. Keeping this in mind, we have curated an elaborate guide to planning an Indian weight loss diet chart for men!
What and What Not to Include in Men's Daily Diet for Weight Loss?
Diet is the most important thing to stay fit and healthy. All you need is the right amounts of nutrients and minerals to gain more muscle and reduce fat from the body. And of course, a calorie deficit diet (A diet where the intake of calories is less than the calories you usually burn every day)!
Making it simple, here’s a list of some foods to include and exclude in the weight loss diet chart for men:
Foods to include
- Whole grains – Wheat, rice, millets, whole wheat bread, and pasta
- Legumes and pulses – Beans, green gram, black gram, Bengal gram, chickpeas
- Nuts and oilseeds – Almonds, walnuts, chia seeds, pumpkin seeds, sunflower seeds
- Milk and milk products – Yogurt, cottage cheese, buttermilk
- Plant-based dairy alternatives – Soy milk, tofu, tempeh, almond milk, peanut butter
- Vegetables and fruits
- Eggs, lean meat, and fatty fish
- Spices, condiments, and herbs
Foods to exclude
- Refined grains – Refined wheat flour and products like white pasta, and bread
- Sweetened beverages – Fruit juices, energy drinks
- Food rich in trans fats – Highly processed foods, processed red meat, margarine
- High-calorie foods – French fries, chips, packaged and fried snacks, bhujiya
- Sugary foods – Candies, cookies, cakes, pastries, ice-cream
Best Indian Diet Charts For Weight Loss For Men
Losing weight can be a bit tricky, but with the right diet charts and exercises, you can see the results in a few months. Additionally, Indian diet charts for weight loss in men are very simple to follow. All you need to do is – stay consistent with the diet and exercise. There are many Indian diet plans that can help you lose weight easily. You just have to find out which one is perfect for you.
High Protein Diet
Research shows that men on a high protein diet might lose more weight as compared to the ones who have lower protein in their diet (2). A diet high in protein can make you feel full for longer, increase the energy expenditure in protein digestion, and reduce your overall calorie intake
Tip: You can also consider protein powders, They not only help with weight loss but also ensure that meals are packed with nutritional punch. While most people do okay by getting adequate protein through diet, you can benefit a lot by incorporating a protein rich drink. To kick start your protein search, our nutritionist Disha found 'My Daily Men’s protein' to have all the factors to tag it as the best protein powder for weight loss.
What Can You Include In An Indian High-Protein Diet Chart For Weight Loss?
Rajma chawal (Rajma cooked in tomato gravy with brown/white rice served in equal quantity), mix vegetable khichadi, dal paratha, paneer bhurji with millet roti, etc.
Tip: If you consider a high-protein diet, it is essential to have optimum physical activity and a water intake of at least 10-12 glasses every day. This can help you with better digestion of protein.
The Mediterranean Diet
The Mediterranean diet is rich in foods like whole grains, legumes, beans, pulses, fruits, and nuts. It also includes fatty fish in limited quantities. With more healthy fat (omega-3 fatty acids) and fibers, and less unhealthy fats (saturated and trans-fat), the Mediterranean dietary patterns might boost your metabolism resulting in weight loss (3).
What Can You Include In A Mediterranean Diet Chart For Weight Loss?
Chickpea salad, Millet porridge, Dosa and Idli + Mix vegetable sambhar, etc.
A plant-based diet includes foods like grains, pulses, vegetables, nuts, fruits, and oilseeds. It excludes food sources derived from animals. For instance, milk and milk products, honey, meat, fish, and poultry.
A plant-based diet plan can induce weight loss in men through the exclusion of processed meats that are high in unhealthy fats. Take a look at your Vegan corner.
It can keep you away from chronic conditions like heart diseases, diabetes, and cancer too!
What Can You Include In An Indian Plant-Based Diet Chart For Weight Loss?
Mix vegetable thalipeeth, Dosa, Idli, Khichadi, Mixed pulses, and vegetable bhel, etc.
Low Carb Diet
Carbohydrates are necessary for the body to function properly, but cutting down carbohydrates can be beneficial for weight loss. The trick is to cut down on the bad carbohydrates (the refined flours, and sugars) and consume moderate amounts of good carbohydrates (complex carbohydrates with more dietary fibers).
Basically, when the body gets lower carbohydrates, it starts breaking down fat for energy. And complex carbohydrates add more fibers to your diet that naturally lower your calorie intake.
What Can You Include In An Indian Low Carb Diet Chart For Weight Loss?
Boiled pulses salad, Sprout and vegetable soups, mix vegetable salads, Paneer bhurji, boiled or shallow fried eggs, grilled chicken preparations, etc.
High Fiber Diet
A diet high in fiber can not only help you lose weight but also reduce the risk of chronic conditions like CVDs, and diabetes.
As the fiber keeps you full for longer, your calorie intake will go down. This helps in creating the desired calorie deficit for weight loss. A high-fiber diet also helps in regulating sugar and cholesterol levels in the body.
What Can You Include In An Indian High-Fiber Diet Chart For Weight Loss?
Sprout salads, quinoa, and lentil khichadi mix vegetable soup, mix vegetable poha, etc.
Nutrient Density Diet
A nutrient density diet includes foods that have higher nutrient density. For instance, vegetables are low in calories but have higher nutritional value. Thus, they have a high nutrient density. At the same time, some highly processed foods are high in calories but have lower amounts of nutrients. They are termed low nutrient density foods.
This will help your body get maximum nutrients even on a low-calorie diet. It is one of the best diets for weight loss in males.
What Can You Include In An Indian Nutrient Density Diet Chart For Weight Loss?
Mix fruit salads, vegetable soups, and salads mix vegetable beans wrap, etc.
Frequently Asked Questions
- Which Diet Is Best For Fat Loss?
Fat loss is a result of calorie deficit. So, unless you burn more calories than your intake, you will experience fat loss irrespective of the diet you follow.
- Is Rice Good For Weight Loss?
Rice is good to include in a weight loss diet. But moderation is the key. Check your calorie intake and adjust the quantity of rice accordingly.
- How Much Weight Can A Man Lose In 30 Days?
Ideally, a man can lose 2-3kg of weight in 30 days.
A nutrient density diet includes foods that have higher nutrient density.