Punjabi Diet Plan For Weight Loss

Are you looking to lose some weight from your body? You are at the right place. The weight loss journey is different for every person. But things that they need to incorporate in their lives are some lifestyle changes and a practical dietary approach. Different dietary approaches will complement different people to achieve their health goals. You can go for a keto diet, a vegan diet, a Gujarati diet, a South Indian Diet, or even a Punjabi diet plan for weight loss.

Oh, did aloo parathas cross your mind while reading that the Punjabi diet can help in weight loss? Yes, Punjabi food is very much about aloo parathas that drip of butter, but it’s more than that.

Punjab is a region in the Northern side of India, a country rich in culture. Different cultures are the reason for various cuisines in India where Punjabi cuisine is one of them. A Punjabi diet plan is usually plant-based because around 66% of the population of Punjab is vegetarian.

The food is rich in nutrients because it is packed with natural food sources and uses traditional cooking methods. Dairy products make a major contribution in the Punjabi diet because the use of ghee is prominent which comes from cow milk and of course how can we forget butter?

Why should you choose a Punjabi diet plan for weight loss?

As mentioned above, the Punjabi diet plan is more than butter-dripping paranthas and butter chicken. In fact, a Punjabi diet plan for weight loss is an effective way to shed some pounds and give a treat to your taste buds at the same time.

Here are some compelling reasons to choose the Punjabi diet for weight loss:

The use of ingredients:

Punjabi cuisine uses a variety of vegetables, whole grains, legumes, lentils, and animal-based products that are good for your overall health. By using natural sources of food, one will get a nutrient-packed meal that will offer multiple health benefits and improve the overall functioning of your body as well. Punjabi food is rich in vitamins, minerals, fiber, protein, and other essential nutrients. Therefore, a Punjabi diet is a clean diet that helps you to lose weight.

Rich source of protein:

The majority of prominent Punjabi dishes are rich in proteins. They include ingredients like lentils (urad dal, moong dal, arhar dal, etc). Dishes like kadai paneer, masala paneer, and Paneer tikka uses paneer or cottage cheese as the main ingredient which is a rich source of protein.

Protein is essential for weight loss as it will help to maintain lean muscle mass. Protein is also necessary for your body because they are the building blocks of the body. It helps to build and repair muscles and tissues of the body. Also, protein helps you feel full; hence it helps to avoid overeating and decrease your hunger.

Punjabi diet has balanced meals:

The Punjabi diet for weight loss is also effective because it offers balanced meals. A balanced meal has all the essential nutrients like carbs, proteins, and fats. All three macronutrients in a balanced amount are crucial for your overall health.

Use of spices:

You will find the use of spices and herbs to be a prominent part of the Punjabi diet plan. Prominent spices in Punjabi cuisine are turmeric, cumin, coriander and ginger. These spices and herbs are beneficial for your health as they have anti-inflammatory properties. The anti-inflammatory properties of herbs and spices help to reduce inflammation in the body. Inflammation could be the reason for many chronic diseases including certain cancers.

The anti-inflammatory properties are also responsible for improving digestion which can aid in weight loss.

Cooking methods:

Traditional methods of cooking use fresh and homemade ingredients that eliminate the use of preservatives. The use of homemade ghee, butter or other ingredients helps to make the dish healthy. This way you can easily lose and manage your weight. Also, using homemade ingredients is good for your overall health.

Portions of foods:

Punjabi meals are served in a structured manner. Usually, a Punjabi meal comprises dal, roti, sabzi, dahi (curd), and something to drink along with it. The meal is packed with nutrients and when one gets this much variety in one meal, it helps to control your portion sizes and avoid overeating as well.

Punjabi cuisine is culture-centric and those with a similar background do not have to compromise with their taste buds or cultural association. One can definitely follow a Punjabi diet to lose weight. Here is a sample of a Punjabi diet plan for weight loss:

DAY 1:

Start your day with 2 glasses of warm water with lemon juice in it.
Have 1 cup of vegetable oats as your breakfast.
Have 100 g of Greek yogurt with one fruit.
Prepare gobhi sabji and have it with 1 roti and 8 oz of moong dal.
Drink green tea after lunch.
Drink Indian tea without sugar and have roasted nuts with it.
Prepare 1 vegetable dal chilla and have it with 1 tbsp chutney and 250 g soya nutri for your dinner.
Drink chamomile tea after dinner.

DAY 2:

Drink 2 glasses of warm water with lemon juice in it.
Eat one cup of poha for your breakfast and have 1 cup of milk along with it.
Have an apple as your mid-morning snack.
Make chana masala and eat it either with 2 rotis or a cup of rice. Enjoy your lunch with Greek yogurt.
Have green tea after lunch
Eat papaya and drink coconut water in the evening.
Prepare mushroom matar for your dinner and have it with 1 roti.
Drink chamomile tea after dinner.

DAY 3:

Start your day by drinking 2 glasses of warm water and add lemon in it.
For breakfast, have 1 vegetable sandwich and use brown bread.
Eat any seasonal fruit as your mid-morning snack.
Make paneer bhurji and have it with 2 rotis for your lunch.
Drink green tea after lunch.
For your evening refreshment, drink Indian tea without sugar and 2 marie biscuits.
Eat stir-fried tofu and vegetable porridge for your dinner.
Drink chamomile tea after dinner.

DAY 4:

Drink 2 glasses of warm water in the morning and add lemon juice in it.
Make oats or moong dal chilla and have it with chutney for your breakfast.
Have seasonal fruit as your mid-morning snack.
Prepare black chana for your lunch and have it with 2 rotis or 1 cup boiled rice. Have Greek yogurt and enjoy your lunch.
Drink green tea after lunch.
Sip on Indian tea without sugar and have roasted nuts along with it.
Eat mixed vegetables with 1 roti for your dinner.
Drink chamomile tea after dinner.

DAY 5:

Start your day by consuming 2 glasses of water first thing in the morning and add lemon juice in it.
Have muesli with milk for your breakfast.
Drink 330 ml of buttermilk in mid-morning.
Cook soya chunks and saute veggies for your lunch. Along with it, prepare chana dal and enjoy your lunch with 1 roti.
Green tea after lunch is mandatory.
In the evening, go with Indian tea without sugar and have 2 marie biscuits.
Make paneer shashlik tikka with lettuce for your dinner.
End your day with chamomile tea.

DAY 6:

Drink 2 glasses of warm water with lemon juice in it.
Eat a vegetable paneer sandwich with green chutney for your breakfast. Use whole wheat bread for this.
Eat Fruit chaat in the evening.
Have green tea after lunch.
Drink Indian tea without sugar and have 2 marie biscuits in the evening.
Eat one cup of sprouts in the evening.
Eat black chana salad with poha for your dinner.
Drink chamomile tea after dinner.

Tips to follow a diet:

When you are thinking of following a diet, you should definitely consult a nutritionist. They will guide you better and will let you know what type of diet you should follow to achieve your health goals.
When eating food, make a note to eat slowly. This way you will chew the food properly and you will also savor all the flavors of the dishes. Slow chewing helps to break down the food finely which eventually helps to digest the food effectively.
Drink plenty of water to keep your body hydrated. Water also helps to make you feel full; thus you would not feel hungry often. You can also opt for some weight loss drinks which have alternatives for plain simple water.
Avoid preservatives, and sugary food including cakes, pastries, sodas, and similar foods that have refined sugars.
Exercise regularly. Focus on moving your body frequently so it can help to burn calories. And do not push your body to lose weight. Aim to lose 0.5-1 kg of weight in a week. You can easily lose up to 4 kg of weight in a month, requiring you to make healthy choices for yourself.

Frequently Asked Questions:

Is Punjabi food healthy?

Ans. Punjabi food is healthy because they use the natural ingredients sourced from plants and animals. The cooking methods are also healthy making it one of the healthy foods to eat.

Why does Punjabi taste so good?

Ans. Punjabi food tastes so good because of the major use of natural herbs and spices.

How to reduce weight at home?

Ans. To reduce weight at home, ensure you are eating the right food. Make some dietary changes and include healthy foods in your meals. Make certain that you choose to eat foods that have protein, complex carbohydrates, healthy fats, vitamins, minerals and fiber in it. Add lots of vegetables, fruits, legumes, lentils, eggs, fish etc and lots of water.
Apart from your nutritional needs, you have to take care of your sleeping schedule as well. Ensure to get 7-9 hours of sleep so you can get adequate rest. Practice stress management techniques that will keep stress at bay from your life.
For effective results, you can do some easy exercises at home or include walking in your routine.