18/04/2022 / Health and Fitness

Indian non veg diet plan for weight loss

Indian cuisine is full of fresh food and an Indian non-veg diet plan for weight loss is one of the best diet plans with the best protein sources of non-veg food.

Indian non veg diet plan for weight loss
Manasa Krishna PerumallaManasa Krishna Perumalla

Manasa Krishna Perumalla

B.Pharm, Research Associate

Table of Content

Introduction

  • When you first try to lose weight, you may start following numerous weight loss plans that you come across on the internet. Those diet plans won’t help you out except make your purse empty. 

  • You need to control your food habits and calorie intake. The number of calories you consume should always be less than or equal to the number of calories you burn.

  • Before getting totally into the calorie intake and how to calculate your calorie consumption, let’s first understand about the Indian non-veg diet plan and how it helps for weight loss.

What is a non veg diet?

Non-veg diet is also known as non-vegetarian food in Indian English. The Indian non-veg diet contains meat like red meat, poultry, seafood, or the flesh of any animal and sometimes egg. Most of the humans in the world follow the non-veg diet plan.

What is the difference between a non-veg diet plan and a carnivore diet plan?

  • In the carnivore diet, you only depend on meat and animal products excluding all other foods. But in a non-vegetarian diet, you also include vegetarian foods like carbs, vegetables, fruits, and nuts.

  • The non-vegetarian food chain in India contains meat, eggs, poultry, milk, vegetables, fruits based on the economy, education, religion, and caste. According to the 2021 GAIN report, the number of non-vegetarians worldwide lies between 91-97%. 

Is an Indian non-veg diet plan the best diet plan for weight loss?

  • Indian non-veg diet plan contains food that is rich in proteins and other essential nutrients which will support muscle and bodybuilding. The Omega 3 fatty acids present in fish have the property of reducing body weight rapidly.

  • And the most important thing to be noted here is not the type of food you consume but the number of calories intake as it is the basis for weight loss or weight gain.

  • Your weight loss can be influenced by diet, physical activity, genetics, environmental factors, medications, chronic diseases, and other illnesses. Each factor has a different effect on your weight loss journey during the Indian non-veg meal plan.

You need to understand the science behind weight management while following the Indian non-veg weight loss diet plan which includes-

  • Energy balance

  • Diet

  • Physical activity

  • Basal metabolic rate

  • Body mass index

Among all these, calorie tracking is the one thing you must be accurate and have to control besides following the Indian non-veg diet for weight loss. 

The science behind weight loss lies in calorie intake. Based on gender the amount of calorie intake will vary. The percentage of minerals, vitamins, and protein levels will change based on demographics like gender, sex, age, disease condition. 

But how can you calculate calorie intake?

  • When you consume more calories than you require it will lead to a positive energy balance and cause an increase in weight. When you consume less calories than what you require it will lead to negative energy balance and cause weight loss.

  • Never eat more than what your body needs to be healthy and active to do the daily work. Whether it is physical or mental work, take as per needed. 

  • But when you can balance the calorie consumption and the calorie expenditure based on the metabolic rate, physical activity, the thermogenic effect of food, illness you can control your body weight.

  • It is estimated that 2000 calories are required for females per day and 2500 calories per day for men to maintain a healthy weight.

Non veg diet chart for weight loss for female

Women need a different diet chart as the requirement of nutrients changes throughout their life. Women require more iron during her pregnancy and less iron during menopause. Even, the requirement of calcium is different during the menopause stage. Also, women have less muscle and more fat than men and depending on physical activity the calorie requirement also varies. Below is shared Non-veg diet chart for weight loss for females.

Non veg diet chart for weight loss for female

1500 calorie Indian non veg diet plan

A 1500 calorie diet is a low calorie diet which people use to reduce one pound or 0.5 kg-0.9 kg per week. Women need to reduce their calorie intake to 1500 calories and men need to reduce it to 2000 calories per week. But it may not work for everyone, depending on their physical activity.

1500 calorie Indian non veg diet plan

TOTAL CALORIES ~1484

  • Meal 1 -  Brown Rice – ½ cup(108), Grilled Chicken Breast – 110 grams (3 oz.)(142), Green Beans – 180 grams (6 oz.)(60)

  • Meal 2 -Salmon – 150 grams (4 oz.)(207), Broccoli – 1 cup(55), Yams– 150 grams (4 oz.)(132) 

  • Meal 3 - Shredded Wheat Cereal – 1 cup (190), Skim Milk – 1½ cups (135), Strawberries – ½ cup (27)

  • Meal 4 -Scrambled Eggs (4 egg whites, 1 whole egg) (141), Grapefruit – ½ large (27)

  • Meal 5 - Grilled Chicken Breast – 110 grams (3 oz.)(142), Light Italian Dressing – 3 Tbsp(68), Large mixed green salad – 2 cups(50)

  • Approximate calories: 1484

  • Meal Ratios: Carbohydrates 50%,  Protein 35% and Fats 15%

  • One can follow this diet for a week and can reduce weight  by 0.5kg to 0.9kg.

Basal metabolic rate(BMR)

  • Basal metabolic rate is one of the key factors in reducing weight loss using the Indian non-veg diet plan.

  • BMR is defined as the amount of energy consumed in a given period when your body is at rest. 

  • It can also be defined as the amount of energy your body requires to do daily functions like blood pumping, proper brain function, and toxin metabolism.

  • Following a perfect diet plan by calculating this calorie consumption based on your requirement will help you in the progression of your weight loss diet on the Indian non-veg chart.

  • Indian non-veg diet for weight loss is one of the best non-veg diet plans for non-vegetarians in India. Indian cuisine usually contains freshly prepared meals which have healthy and high protein sources of non-veg. Indian non-veg diet plan for weight loss for a week is listed below.

Best Indian non-veg diet plan for weight loss

Here below is the non-veg diet plan for weight loss in India for a week. Repeat the same plan till you achieve your healthy weight. 

Indian non-veg diet chart for weight loss day 1Indian non-veg diet chart for weight loss day 2Indian non-veg diet chart for weight loss day 3Indian non-veg diet chart for weight loss day 4Indian non-veg diet chart for weight loss day 5Indian non-veg diet chart for weight loss day 6Indian non-veg diet chart for weight loss day 7

Benefits of Indian non-veg diet plan for weight loss

To know what are the benefits of  Indian non-veg diet plan for weight loss, here are the points:

  • An Indian non-veg diet plan for weight loss will provide you with enough carbs that contain a good amount of calcium and zinc that helps in strong bone structure.

  • Indian non-vegetarian food is rich in high protein and has nutrition for the healthy functioning of the body.

  • A healthy non veg food of Indian non-veg diet plan contains the best protein sources like poultry and eggs. 

  • Poultry is a high-protein non veg food that is a high source of iron and will help you to maintain hemoglobin levels in your blood. 

  • Also, iron-rich poultry is one of the best healthy non veg foods as it ensures the smooth functioning of your brain. 

  • Lamb meat or mutton contain iron, and minerals like zinc and phosphorus which is a balanced diet for non-vegetarians. 

  • Non Veg nutrition of Indian non-veg diet plan for weight loss will help you to maintain minerals and vitamins so that you don’t have a chance of becoming mineral or vitamin deficient.

  • An Indian non-veg diet plan for weight loss will contain a high protein diet rich in minerals like calcium, Vitamin A, and D from Salmon.

  • Eggs are one of the best healthy non veg foods of the Indian non-veg diet plan for weight loss that contain rich protein sources for the fast muscle recovery process of your body.

According to the NCHS stats here is the protein requirement based on age

According to the NCHS stats here is the protein requirement based on age

Foods to avoid while following healthy Indian non veg diet plans for weight loss

As mentioned earlier, eating foods that contain high calories can slow down your weight loss diet plan of Indian non-veg food. So, avoid the following foods during an Indian non-veg diet plan for weight loss-

  • Sugars like jaggery, honey, condensed milk

  • Aerated drinks

  • Starchy vegetables and fruits like potatoes, mangoes

  • Fatty foods like fried items

  • High carb foods like rice

  • Consumption of non-veg food items with more spice

  • Sweet dressing like sauces

  • Foods with trans-fat such as oil or butter

Foods to eat while following healthy Indian non-veg diet plans for weight loss

You can include healthy food items that will support your Indian non veg diet plan for weight loss. The following list of high protein non-veg food can be included in your Indian non-vegetarian food for weight loss-

  • Protein sources - Eggs

  • Lamb meat or mutton, fish, chicken

  • Vegetables

  • Fruits

  • Nuts and seeds

  • Grains

  • Spices

  • Healthy low fats

  • Legumes and roots

It is better to avoid high sugar beverages and readymade juices which contain excessive sugar in them. You can replace these beverages with the following options-

  • Water

  • Sparkling water

  • Unsweetened tea

  • Homemade juices

Take-home points

  • The Indian non-veg diet chart for weight loss contains healthy non-veg food recipes with low carb salads and nutritious meals.

  • Always consume a healthy balanced non-vegetarian diet for weight loss.

  • Track your calorie intake and consume only the calories that you can burn through physical activity.

  • Basal metabolic rate is different depending on the demographics like sex, age, disease condition.

  • Try to include foods that are rich in protein like chicken chest, eggs, mutton in your Indian non-veg diet chart for weight loss.

  • Avoid foods that cause weight gain and add healthy foods to your non-veg diet plan for fat loss.

  • Non-veg Indian diet plan for weight loss helps you to build muscle and lose weight with its rich protein sources.

  • Drink more water to detoxify your body along with an Indian non-veg diet for weight loss.

  • Physical exercise with a non-veg diet plan for weight loss will give the best results.


FAQ on Indian non-veg diet plan for weight loss

1. Can I lose fat eating an Indian non-vegetarian diet plan for weight loss?

Ans: Yes, the Indian non-veg diet weight loss diet plan has healthy non-veg food recipes that are high sources of protein and help in fat loss.

2. Is the Indian non-veg diet plan healthy for weight loss?

Ans: Indian food for non-vegetarians is healthy with good spices and food recipes rich in iron, vitamins, and minerals.

3. Is there any separate Indian non-veg diet chart for weight loss for females?

Ans: There can be different calories and protein requirements but the Indian non-veg diet plan for weight loss is the same for males and females.

4. What are the benefits of following an Indian non-veg diet plan for fat loss?

Ans: With the non-veg Indian diet plan for weight loss, you benefit from the intake of one of the best protein non-veg foods that has high protein, less trans-fat, vitamins like Vit A, D, and minerals like zinc, phosphorus. 

5. Does milk cause weight gain?

Ans: Milk does not lead to weight gain. It helps to build muscle and lose fat and is included in the Indian diet chart of weight loss for non-vegetarian foodies.

6. Eating mutton good for weight loss?

Ans: Mutton is one of the best non-veg diets for weight loss. Lamb meat contains iron and protein that is low in fat.

7. Can we eat non-veg daily?

Ans: Eating a non-veg diet daily will affect your liver and heart if you eat a lot of fatty meat, so consider eating foods with high lean protein like chicken chest and eggs.


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