Indian Diet Plan Ebook - TBH.pdf - Dr. Aastha Singh Visen

Please enable JavaScript to view the full PDF

10-DAY INDIAN DIET PLAN HEALTHY ALTERNATIVES | CALORIE COUNTER | MENU PLANNER STRESS REDUCTION | EXERCISES Dr. Aastha Visen, MD Overview Traditional Indian dishes are vastly diverse, packed with authentic flavours. While Indian cuisine is famous for satisfying our taste buds with spicy food, it can very well be adapted as an everyday diet plan to reach our optimum health. In fact, Indian diet is one of the most nutritious, giving a variety of healthy options without compromising with the taste - thanks to the variety of spices that not only enhance the flavour but also boost nutrition and gift us with their health benefits. This book has been designed to help you embark on the journey of achieving the best of your health. The road to reaching our fitness goal should not be complicated and more importantly, it should not burn us out. The steeper the road, the easier it is to fall back and end up with zero results. It is important to note that becoming healthy is a slow and a steady process, similar to climbing up the stairs - one step at a time. Keeping that in mind, this guide has been developed to boost your health with simple and easy Indian dishes that you already cook at your home on a regular basis with most of the ingredients already sitting in your pantry. This diet plan is budget friendly, less time- consuming and fairly easy to follow. The goal is to use your everyday culinary skills to cook healthy, nutritious and delicious food. Alongside a diet plan, this book also offers some extra healthy dishes that you can mix and mingle with the diet plan plus lists of healthy alternatives that you can opt for as per your taste to maximize the intake of healthy calories. Stress reduction is vital to maintaining good health and therefore, some techniques and food sources are mentioned for mind and body relaxation. A good diet supplemented with adequate exercise balances and boosts mental and physical health and therefore, a list of some of the most impactful exercises are compiled with an estimated calories that will be burned with each workout. Lastly, to help you keep track of how many calories you have consumed in a day, a list of common food items with their calorie content is provided with a 7-day menu planner where you can jot down all the items with total calories consumed in a single day up to a week. I hope you find this book useful as you embark on the journey of leading a healthy life. To your health, Dr. Aastha Visen, MD Co-founder, To Be Honest Visit us: tbharticles.com Day 1 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1hr of exercise Breakfast: 1 medium bowl sambhar and 2 idlis Lunch: 2 whole grain rotis and 1 medium bowl mixed veg dry or curry Evening Snack: Choose a snack item from snacks list on page 15 Dinner: Paneer curry with 1 bowl steamed rice and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 3 Day 2 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1 Makka roti with saag or 1/2 bowl dry mixed veg and 1 glass of milk or lassi Lunch: 1 medium bowl chickpea curry with 1 medium bowl steamed rice Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl oats khichdi with salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN |4 Day 3 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1/2 cup cooked cracked wheat cereal (dalia) in 1 glass milk and a handful of nuts or dry fruits Lunch: 2 rotis with 1/2 bowl bottle gourd (lauki) or zucchini (torai) veg Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl paalak paneer with 1 medium bowl steamed rice and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 5 Day 4 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1/2 cup yogurt with fruit salad and a handful of nuts/seeds Lunch: 1 medium bowl upma with 1 medium bowl mixed veg Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl rajma curry with 2 rotis and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN |6 Day 5 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1 medium bowl soaked black chickpeas (kala chana) and green gram (moong daal) salad Lunch: 1 medium bowl cooked cracked wheat cereal (dalia) with mixed veg and 1/2 bowl yogurt/raita Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl kadhi with 1 medium bowl steamed rice and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN |7 Day 6 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1/2 plate dhokla (5-6 pieces) without oil and 1/2 bowl fruit salad Lunch: 2 parathas stuffed with potato/veggies/daal and 1 cup yogurt/raita Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl mixed daal tadka (mixture of toor, masoor, chana, urad, moong as per choice) with 1 medium bowl steamed rice or cooked oats and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 8 Day 7 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1/2 cup cooked cracked wheat cereal (dalia) or oats in 1 glass milk; 1 fruit of choice Lunch: 1 medium bowl bitter gourd (karela) veg with 1/2 bowl steamed rice and 1 medium bowl daal of choice Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 2 rotis with 1 medium bowl paneer curry and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 9 Day 8 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1 glass of yogurt smoothie with fruits and nuts; optionally can also include a boiled egg Lunch: 1 medium bowl daal of choice, 1/2 bowl okra (bhindi) veg with 2 rotis Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl spinach chickpea veg curry with 1 medium bowl steamed rice or cooked oats and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 10 Day 9 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1 medium bowl poha with 1 glass of milk Lunch: 1 medium bowl eggplant tomato potato veg with 2 rotis Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl pumpkin (kaddu) or bottle gourd (lauki) veg curry with 1 medium bowl steamed rice and salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 11 Day 10 Early Morning: Choose one drink from the drinks menu on page 15 (1 glass); include 30min to 1 hr of exercise Breakfast: 1 medium bowl tapioca (sabudana) khichdi Lunch: 2 cheelas of any flour of choice from page 16 with any chutney or 1 cup yogurt Evening Snack: Choose a snack item from snacks list on page 15 Dinner: 1 medium bowl soya chunks curry with 1 medium bowl steamed rice or cooked oats and 1 cup raita or salad of choice from page 14 tbharticles.com 10-DAY INDIAN DIET PLAN | 12 Healthy Alternatives Other dishes to incorporate in your diet plan as per your taste: Baigan bharta Veg/chicken/mutton biryani Rava dosa with squash and chickpea filling Chicken tikka/grilled chicken/chicken curry Grilled fish/fish curry Egg curry/omelette Jackfruit veg recipe Methi (fenugreek) and raw banana veg recipe Homemade wheat flour pizza Baked samosas Roasted papad tbharticles.com 10-DAY INDIAN DIET PLAN | 13 Healthy Alternatives Some Salad Ideas: Leafy green veggies with pieces of boiled egg Lettuce/cabbage and carrots, onions Boiled chickpeas, tomatoes, spinach, cauliflower Shrimp, avocado, onions, spinach Bean sprouts, onions, tomatoes Cucumber, beet root, lettuce/cabbage Steamed sweet potatoes, cauliflower Mix of 3-4 fruit varieties Cucumber, spinach, soaked lentils/beans Radish, tomatoes, spinach, any 1 fruit Zucchini, capsicum, sprouted moong Cucumber, apple, tomatoes *Dressing: lime/lemon juice, olive oil, vinegar, mild salt ** Combine any fruits, vegetables, grains Raita Options: Cucumber raita Lauki and pudina raita Spinach raita Boondi raita Plain masala raita tbharticles.com 10-DAY INDIAN DIET PLAN | 14 Healthy Alternatives Morning Drink Ideas: Ginger, honey, lemon water Fennel water (soaked overnight) Jeera water (soaked overnight) Ajwain water (soaked overnight) Cucumber detox water Amla (gooseberry) and Aloe Vera juice Green tea Kaadha with spices like black pepper, fennel seeds, ginger, lemon, cinnamon, turmeric Black tea with lemon Snack Ideas: Handful of nuts and seeds (include chia & flax) Sliced fruits with yogurt (1 cup) Veg/fruit chaat Fresh fruit juice (1 glass) Veg smoothie (1 glass) Roasted chana (black grams) and peanuts Beverages: tea/coffee (1 cup), lassi (1 glass) tbharticles.com 10-DAY INDIAN DIET PLAN | 15 Healthy Alternatives Flour Options: Buckwheat (kuttu) Rice flour Sorghum (jowar) Millet (ragi) Corn meal (makka) Amaranth flour Black gram flour (besan) Sattu (roasted gram flour) Bajra (pearl millet) Oil Options: Mustard oil Ricebran oil Olive oil Soyabean oil Sesame oil Sunflower oil Corn oil Groundnut oil Coconut oil Rice Options: Steamed white rice Steamed brown rice Instant oats/steel-cut oats Cracked wheat cereal (dalia) Quinoa tbharticles.com 10-DAY INDIAN DIET PLAN | 16 Healthy Alternatives Proteins: Daal (lentils) Paneer Beans Milk Soya chunks Sprouts Eggs Lean white meat Sweet Alternatives: Jaggery (gur) Honey Brown sugar Dates Salt Alternatives: Black salt Himalayan pink salt Rock salt (sendha) Sea salt tbharticles.com 10-DAY INDIAN DIET PLAN | 17 Healthy Alternatives Vegetables: Cabbage Tomato Broccoli Cauliflower Bitter gourd Bottle gourd Spinach Capsicum Pumpkin Eggplant Okra Green chilies Radish Cucumber Green beans Carrot Beet root Sweet Potato Seeds and Nuts: Flax seeds Chia seeds Almonds Pistachios Sesame seeds Sunflower seeds Walnuts Peanuts Pumpkin seeds tbharticles.com 10-DAY INDIAN DIET PLAN | 18 Healthy Alternatives Herbs and Spices: Fenugreek seeds Fennel seeds Turmeric Coriander Cinnamon Cardamom Black pepper Star Anise Nutmeg Cumin seeds Dill Clover Oregano Cilantro Basil Fruits: Apple Papaya Grapes Mango Banana Berries Watrmelon Pear Pomegranate Lime/lemon tbharticles.com 10-DAY INDIAN DIET PLAN | 19 Stress Reduction Stress is a major contributing factor towards sleep deprivation, which is linked with food cravings that leads to obesity and other chronic conditions like diabetes, hypertension (high blood pressure) and high cholesterol. De-stress yourself with the following: Follow a proper sleep hygiene and get proper sleep (7-8 hours each night) Exercise: releases muscle tension and calms the body Meditation: focus on your breathing and maintain a regular rhythm Food sources that aid in stress reduction: Omega-3 fatty acids: fatty fish (salmon), walnuts, chia seeds, flax seeds Selenium: chicken, eggs, spinach, cottage cheese, fish, milk and yogurt Tryptophan: eggs, soy, banana, dark chocolate Zinc: peanuts, almonds, pumpkin seeds Turmeric: mix in warm milk (1 glass) and have it at night before bed Chamomile tea before bedtime Green tea before bedtime Vitamin D: fatty fish, cheese, egg yolks, dairy products fortified with vitamin D Avoid: caffeine, artificial and refined sugars, gluten, processed foods, alcohol, fried foods tbharticles.com 10-DAY INDIAN DIET PLAN | 20 Exercise Adequate exercise must accompany a proper diet in order to reduce excess weight and fight off chronic medical conditions. Additionally, exercise also boosts mental health, self-confidence and feelings of positivity. Try the following: Walking: start with 30min, 3-4 times a week (170 cal burned) then gradually increase to 50-70min, 3-4 times a week (300-350 cal burned) Jogging/running: 20-30 min, 3-4 times a week (300-370 cal burned) Cycling: 30min at a moderate pace (12-14 mph), 3-4 times a week (260-300 cal burned) Weight training: 30-40min for 3 times a week (100-120 cal burned) High-intensity interval training (HIIT): an exercise that involves short bursts (30sec to 1min) of intense exercise followed by recovery periods (1-2min) of normal exercise; 20- 30min, 3 times a week (270-370 cal burned) Swimming: 30-60min, 3 times a week (300-600 cal burned) Yoga: 30-60min, 3-4 times a week (150-300 cal burned) Pilates: a low-impact exercise that increases flexibility, muscle strength and endurance; helps reduce lower back pain; 30- 60min, 3-4 times a week (150-300 cal burned) Rope jumping: 20-30min, 3 times a week (280-320 cal burned) Aerobics/dancing: 30-60min, 4 times a week (250-500 cal burned) *Calories burned mentioned above is estimated for an average (70kg) weight* tbharticles.com 10-DAY INDIAN DIET PLAN | 21 Calorie Counter tbharticles.com 10-DAY INDIAN DIET PLAN | 22 Calorie Counter tbharticles.com 10-DAY INDIAN DIET PLAN | 23 Weekly Menu Planner Follow the same template beyond completion of one week tbharticles.com 10-DAY INDIAN DIET PLAN | 24 Total calories taken in a week: Note: One pound of weight = 3500 calories tbharticles.com 10-DAY INDIAN DIET PLAN | 25 References Indian Council of Medical Research (ICMR) - National Institute of Nutrition (NIN): https://www.nin.res.in/NICE.html Count What You Eat India: http://count-what-you- eat.ninindia.org:8080/CountWhatYouEat/Home.do Medical News Today: https://www.medicalnewstoday.com/ Healthline Media: https://www.healthline.com/nutrition/ tbharticles.com 10-DAY INDIAN DIET PLAN | 26