South Indian foods are easy to digest and hence, south Indian weight loss diet plan is a great way to lose weight easily by eating something which is in your budget and easily available.
South Indian weight loss diet plan
Why should you choose a South Indian weight loss diet plan?
South Indian states are coastal and the climate is very hot, humid and rainy.
People there over the years have adopted nutritional sources that are easy to digest, rich in fibers and alkaline in nature too to avoid acidity and promote good digestion for better health.
Most foods in the coastal regions are cooked by boiling, steaming or by fermenting it.
Hence, the nutritional value of the food is preserved and makes it easy to digest.
Idli and dosa are the staple foods of the coastal states. Since, they are made up of rice flours which are easy to digest as they fermented and steamed makes them a low calorie, high fiber and easy to digest foods which are fulfilling on satiety and help with weight loss.
The delicious sambar, which is served with idli is alkaline in nature and hence prevent acidity in the heat.
The coconut chutney served with plain dosa or masala Dosa also keeps the satiety high. The coconut husk helps in bowel movement which further removes the toxicity from the body and helps in weight loss.
There are plenty of other qualities of south Indian foods which state that a south Indian weight loss diet plan is one of the best ways to lose weight.
Breakfast foods to include in your south Indian weight loss diet plan
Our body is in a catabolic (breakdown) state when we wake up in the morning. It is severely dehydrated as well.
Drinking 100 or 200 ml of coconut water will replenish the body with electrolytes and the body will be hydrated for a long period of time.
Also, the amount of calories in 100 ml of coconut water is only 19. Hence, you won’t be consuming any high amount calorie food. It’s also good for your gut, constipation, immunity boosting, skin radiance and hair as well.
Here is a sample breakfast for your South Indian weight loss diet plan
- 200 ml of coconut water
- 1 banana
- 2 boiled eggs
If you are vegetarian or vegan, you can replace eggs with 2 soya idli and a bowl of sambar.
Mid-morning snack in your South Indian weight loss diet plan
- 100 g suji Upma (cooked in 5g ghee)
- 1 cup of green tea
The above mentioned food items in the breakfast and mid-morning snacks are high in protein, moderate in carbs and low in fats along with low amount of calories in each food items. They keep you full for a longer period of time and save you from binging.
Things not to eat as breakfast in your South Indian Weight loss diet plan –
- Avoid eating fish in the morning
- Avoid eating prawns or sea foods in the morning
- Don’t eat salad only as breakfast
- Don’t eat oats only in your breakfast
- Avoid fruits only in your breakfast
- Avoid eating any bread, cookies, chocolate in the morning
Lunch Food items in your South Indian weight loss diet plan –
You don’t want to feel drowsy after lunch as you have to remain alert and attentive for your post lunch duties or work.
You should always consider foods in your lunch which are not high in calories and are low in the glycemic index as well. By glycemic index we mean the foods which will not spike up your sugar level in the blood after it’s consumption.
Here is a sample lunch plan in your South Indian weight loss diet plan-
- 2 plain dosa cooked with 5g of butter or ghee
- 1 bowl of sambar
- 1 bowl of coconut chutney
- 100 g cooked rice
- 100 g of cooked fish
- 100 g of salad
If you are a vegetarian, then you replace fish with 100 g of lentils.
Mid-afternoon snack in your South Indian weight loss diet plan-
- 2 daal vada
- Tamarind chutney
- 1 cup of green tea
The above mentioned food items in your lunch and mid-afternoon snacks are high in protein, slow digesting, low on glycemic index and full of fibers. They keep you full for a longer period of time and won’t make you feel drowsy.
Things to avoid in lunch in your South Indian weight loss diet plan –
- Avoid junk foods at all cost
- Avoid chocolates, sweets, and packaged foods
- Avoid eating outside as you can’t track your calories
Evening meal in your South Indian weight loss diet plan –
- 100 g of suji halwa with dry fruits
- One cup of black tea
You need a full-fledged meal in the evening and not just snacks. In the name of snacks, you will end up eating more packaged foods like biscuits, namkeen, banana chips etc.
Things to avoid in your evening meal in the South Indian weight loss diet plan-
- No biscuits
- No chips
- No momos
- No burgers or pizza
- No tea with milk
Dinner food items in your South Indian weight loss diet plan –
Again your dinner has to be fulfilling and satiating and yet high protein and low in calories. This will prevent you from binging in the night.
- 2 idli
- 1 bowl of sambar
- 100 g prawns or fish
- 100 g rice
- 100 g salad
- 50 g pysum
The above mentioned food items are high in fibres, high in protein, low in calories and high on satiety. It will prevent your muscle loss when you are on a calorie deficit diet in your South Indian weight loss diet plan.
Things to avoid in dinner in your South Indian weight loss diet plan-
- No soup only for dinner
- No salad only for dinner
- No carbs or protein only for dinner
- No fasting in the night
You don’t need a low calorie diet, you need a full nutrition diet which contains carbs, fat and a good amount of protein for permanent weight loss. Don’t starve yourself for weight loss. Nourish yourself for weight loss.
Complement your South Indian weight loss diet plan with exercise-
If you don’t exercise along with your South Indian weight loss diet plan you won’t see any results.
You must include movement (motion) in all of your diet plans to get desired results.
Here since you are eating a lot of protein, you must focus on weight lifting.
You can include 6 days of weight lifting and one day for rest and recovery. On certain days, you must do cardiovascular exercises like sprinting or running in the morning.
Keep your cardio exercises short and do them for 10-15 minutes only.
Must read –
Sleep- Rest and recovery to get most out of your South Indian weight loss diet plan –
If you can’t manage a deep sleep of 6-8 hours then all of your efforts may go in vain as most of the changes in the body happen during the sleep only.
Sleep is the time when our body does the growth and repair work.
Hence, it is very important to give it equal importance as that of nutrition, exercise and water for your vegetarian Indian diet plan for weight loss to succeed.
Q. Which South Indian food is good for weight loss?
A. Plain dosa, idli, sambar are the best south Indian foods for weight loss.
Q. How can I lose 5kgs in a month with a South Indian diet?
A. No food or diet type alone will help you lose weight. Follow quantified nutrition, along with 180 minutes of exercise per week, 6-8 hours of sleep and 3-5 litres of water drinking can help you lose 5 kg in a month.
Q. Can we eat south Indian food in weight loss?
A. Yes, of course. South Indian food can help you with weight loss easily.
Q. Can we lose weight by eating idli?
A. No, by eating idli alone you won’t lose weight.
Q. Which is better chapati or idli?
A. Idli is easier to digest. Hence, idli is better for weight loss.
Q. Is suji good for weight loss?
A. yes, suji is good for weight loss as it is high in satiety and high in fibres which keeps you full for a longer period of time.
Q. Is sambar good for weight loss?
A. Yes, sambar is good for weight loss as it is alkaline in nature which leads to reduction of blood acidity levels which in turn helps in losing water weight.
Q. Can I eat dosa everyday?
A. Yes, You can dosa everyday. Try mixing up the variety of dosa like eating Plain dosa one day and masala Dosa the other day.
Q. Is UPMA good for weight loss?
A. Yes, Upma is good for weight loss as it is high in fibres and high in satiety.
Q. What is the most effective weight loss diet?
A. Any diet which follows quantified nutrition can help you with weight loss.
Q. Which South Indian food is healthy?
A. Plain dosa and sambar are the best south Indian food as they are low in calories and high in fibres.