Articles on indian fast food

Fasting, feasting, and everything in between!

Ms. Raminder Kaur Deshmukh, Dietitian/Nutritionist
Hey!! watch out Navratra's are ahead.As navratra's are here and everyone is prepared for the festivities ahead. If you are undertaking an extending fast one must take special care.Here are some tips which one can follow:Keep yourself hydrated by choosing coconut water/green tea/lemon water/water/fruit shakes/fruit yogurt/vegetable juices.Eat at every regular interval of time.One should take fruit in breakfast as it will energize your body.Avoid oily and fried food like fried potato/ fried tikki/ puri's etc. as it will lead to weight gain.Try to adapt baked/ grilled food like baked potato/ grilled stuffed potato with green chutney.Include sago(sabudana) khichdi with lots of veggies as it will give you feeling of fullness and also provide you fiber.Include sabudana kheer with low-fat milk as a sweet option or prashad. One can add dry fruit to it.At the time of snacking one can have roasted makhana with green tea or tea or baked chips with green tea.In dinner, one can have fruit shake with chia seeds/ veg. samakia with salads/ roasted or baked paneer with veggies.Fasting doesn't mean one have to starve for the whole day and eat more food at one time which is known as feasting. When we overeat our stomach stretches to accommodate extra food. we gulp more food at a time which also lead to heartburn or acid reflux. This occurs due to fasting for the whole day and feasting at a time.It is better to chew food well and eat slowly as it takes 20 minutes for the stomach to signal the brain when we are full. Overeating also lead to bloating/ acidity/ heartburn/ abdominal cramps etc.Hence, one should fast in a healthy manner.SAMPLE MENU FOR THE UPCOMING NAVRATRA'S:Breakfast: Fruit with milk/ fruit shake with 5 to 6 almonds.Mid-morning: Lemon water with fruit /coconut water with fruit/ green tea with fruit.Lunch: Grilled sabudana vada with green chutney/ Buckwheat flour (kuttu atta) chapati with vegetable and salad and ghiya raita/ Baked sabudana tikki with vegetable and curd/ Vegetable samakia rice with curd and saladAfter Lunch: Green teaEvening: Green tea/ tea with baked chips/ Roasted makhanaDinner: Paneer tikka/ milk with fruit/ A bowl of veggies and salad/ Petha+ ghiya soup with vegetable/ Apple soya shake with chia seeds/ Curd+fruit smoothie.

Five Most Unhealthy South Indian Snacks

Ms. Swati Kapoor, Dietitian/Nutritionist
South Indian cuisine is one of the most popular cuisines in India. This cuisine is prepared from the most natural ingredients available with minimum use of processed goods. Unfortunately, it’s not the ingredients that can make south Indian food unhealthy but the way it is cooked it can negate its health benefits and add empty calories with almost no nutrition benefits to it.Read more about healthy south Indian snacks.Most South Indian snacks are deep fried and if you are consuming them every day then they can be causing your health some serious damage in the long run. We have picked up some of the unhealthiest South Indian snacks to show you what make them bad for your health.1. MurukkuPopularly known as chakli, it's a crispy snack eaten with evening tea in many Indian households. Urad dal is mixed with rice flour and a host of other spices. There are varieties of murukku made. They are circular coils, which are deep fried until golden brown in color. They are high in cholesterol which leads to obesity and heart problem.Picture credit:Flickr.com">Picture credit:Flickr.comNutrition Facts: 1 piece Murukku contains 78 calories, 4 gm fat, 9 mg cholesterol, 10 gm carbohydrates and 2 gm protein.2. PakorasPakoras are made by deep frying your preferred variety of vegetables/rice/potato - in a mixture of garlic, besan, and salt. They are served along with a sweet and spicy dip. Pakoras increase bad cholesterol and lower good cholesterol from the body leading to obesity and coronary diseases.Nutrition Facts:1 serving (28 gm) contains 76 calories, 4 gm fat, 8 gm carbohydrate, and 2 gm protein.3. VadaVadas are crunchy and extremely flavorful due to the range of spices added. They are crispy lentil-based fritters. There are several versions of vada. They are deep fried until golden brown in color.Picture credit:pixabay.com">Picture credit:pixabay.comNutrition Facts: 1 piece (33 gm) can contain 80 calories, 3 gm fat, 25 gm carbohydrates and 5 gm protein.4. BondaThe bonda is fried and crisp outside and soft inside. This is very famous in Indian cuisine. In North, this is called as batata vada. The process of making a spicy bonda involves deep-frying potato (or other vegetables) filling dipped in gram flour batter.Get more information on Potato a true friend.Nutrition Facts: 1 piece (30 gm) contains about 70 calories, 1 gm fat, 2 mg cholesterol, 13 gm carbohydrates and 3 gm proteins.5. SevThey are a crispy snack made up of rice and besan flour. They are fried till they become crispy. They are very high in calories and fat.Read to know health benefits of brown rice.Nutrition Facts: 1 cup (35 gm) can contain about 200 calories, 14 gm fat, 14 gm carbohydrates, and 3 gm proteins.

Dangers of Processed Food

Ms. Swati Kapoor, Dietitian/Nutritionist
It is very easy to grab a packet of chips, biscuits just to suppress your hunger for a particular period of time. But once you understand that how these processed foods are made then it becomes easier to select the healthier options instead of going for processed foods on daily basis. Following are the reasons which are going to reflect why one should not include processed foods on the daily basis.1. Processed foods ruin digestionBecause all the nutrients, vitamins are completely stripped of the food product once it gets into processing steps. It actually weakens our digestive system and allows harmful bacteria to enter in our body. One should always make healthier options before choosing any of the processed foods.2. Processed foods triggers health problemsProcessed foods contain various preservatives, additives so that a product shelf life won’t effect. But these additives which contain specifically phosphates can affect our kidneys and also weaken our bones as per one of the researches. And some of the studies also showed that refined sugars, processed flours, vegetable oils and many other ingredients commonly found in processed foods are largely responsible for the chronic inflammation problems in body.3. Processed Foods contain pesticidesIn order to work more for genetically modified foods, the farmers have to apply pesticides which can end up into final product so in this way processed foods have high chances of having pesticides in comparison with fresh food groups.4. Processed foods can be addictive and lead to weight gainProcessed foods tend to over stimulate the production of dopamine, also known as the "pleasure" neurotransmitter, which makes you crave them constantly. So, your body tempts to eat much more than the normal intake which in time make the person addictive as well as it add unnecessary fat in the body.

Is Indian Food Healthy

Ms. Swati Kapoor, Dietitian/Nutritionist
Most Indians believe that Indian food is among the healthiest cuisines in the world. No doubt, that it can be healthy, but is all Indian food healthy? To see what is healthy in Indian cuisine, and what is not, read on..The Good:– Indian food by its nature incorporates a lot of vegetables as ingredients for cooking. This is great, since vegetables are a rich source of nutrition.– Talking about cooking, Indian food uses a large amount of spices. And spices are just loaded with healthy goodness, like antioxidants. For example, turmeric has so many health benefits, that its almost considered a wonder drug.– Dairy products are commonly used in Indian food- be it yoghurt, milk, etc. Besides being a rich calcium source, foods like yoghurt promote probiotic bacteria in the gut, which helps manage and improve digestion, overall health, and immunity levels. The Bad:– Even though we use a lot of vegetables, and spices, very often, Indian food tends to cook veggies so much, that it leeches most of the nutritional content during the cooking process. Just heating itself can reduce some vitamins from food, along with water content. So, cooking them & processing them for a long time further reduces nutritional value– Besides cooking a lot, Indian cooking, specially cooking for celebratory functions incorporates a lot of fried food, or just food cooked in a lot of oil. Cooking in a lot of oil, besides significantly increasing the calorie value of food, it also increases the bad cholesterol content, and is bad for heart health. Did you know, that Indians have higher risk heart diseases, than Americans or Europeans.– Besides the oil and the overcooking, Indian food has culturally become very focused on the consumption of grains, wheat, rice, etc. We mean, that the total intake of food is measured by the amount of roti, paratha, or rice consumed, rather than the vegetables, lentils, etc. Most of the nutrition comes from other sources than grains, so why not focus on those.– The use of refined flour (maida) is becoming more common. Refined flour has a high glycemic index, and its consumption in any form (like white bread, samosas, etc), increases the glycemic load in your body, making your body store fat, and putting you at risk of diabetes. Indians are naturally more prone to diabetes than others.– Similar to the use of refined flour, sugar usage & consumption has significantly increased. This is more of a global trend, but because of our genetic tendency towards diabetes & that India is projected to be the diabetes capital by 2050, we really should be watching out. Use whole grain flour to increase nutritive value.Note, that these are general trends, and not all of these may apply in your case, so in case they do, please take action and let’s eat & promote healthy Indian food.If you have any points on how to make Indian food healthier, do share with us, in the comments.

How to Last a Fast?

Ms. Tehzeeb, Dietitian/Nutritionist
As an Indian national, surely, you will not only have observed some form of fast at some point, but also known someone within your close circle who did the same. Religious fasts are ritualistic acts which have existed for centuries now. As a country, we take our fasts quite seriously. The West is in fact only recently catching up to the idea of ‘fasting’ and creating juice cleanses, 5 hour fasts called ‘Fast 5’, half a day fasts etc. as a means to ‘cleanse’ and ‘detox’ the body. Fasting is quite the trend off late. So what’s the verdict then? Is fasting good for your body? Should you fast as a diabetic patient? Read on for clarity.Just to get some basics out of the way, fasting is when you willingly abstain from certain foods, drinks or both for a stipulated time period of the day or several days. Reasons could be religious or personal or a combination of the two. However, it is important to remember that giving up food and beverage is an act which symbolizes something greater. The ritual of fasting is a form which has a deeper essence.For instance, in Christianity, the idea of Lent is to cultivate self-discipline by giving up an unhealthy behavior-this could range from overeating to smoking to excess television viewing. In Hinduism, fasts during Navratras are observed as a means to, amongst other things, inculcate virtues like stoicism and build willpower and inner strength. In Islam, fasts are observed during Ramadan to build empathy towards those who have little to eat and drink every day. All faiths point us to the common virtues of charity, generosity, good-will, self-discipline, abstinence and self-control and what better way to build these than through a medium as powerful as food itself?Even if you’re a cynic and a non-believer of religious rituals, fasting does have some legitimate psychological and physiological benefits to boast for:One day or a few hours without all food or specific foods is enough to make you realize just how much our lives revolve around foodFasts focus on eating lighter meals as a means to allow your digestive tract some downtime. With our massive Sunday brunches and wedding buffets and endless rounds of appetizers and drinks, the stomach rarely gets any downtime unless we schedule it deliberately via a fastPerhaps you know this already but giving up alcohol for any amount of time will only do you good (yes darling, red wine included)But fasting also has some possible downsides:AcidityDehydration (especially if you observe dry fasts)Migraine or hunger induced headachesLow blood sugar (cause of concern especially if you’re a diabetic)Should you not fast if you’re diabetic then?Unfortunately, there isn’t a very black and white answer to this question. Consult your doctor who could help you with the precisions and guidelines on this. However, broadly, as a diabetic, what’s important for you is to avoid any grand deviations in your blood sugar levels. Bearing this in mind, we have designed sample meal plans for Lent, Navratri and Ramadan. Please note that there are broad guidelines/principles based on which we have listed specific foods. The listed food items are not set in stone and could be swapped or replaced with other items which share a similar nutrient profile.Too often, we see clients/patients fast and then feast/binge/overeat once the fast is completed. This would cause huge disturbances and fluctuations in your blood sugar and it would make your poor pancreases work overtime to release enough insulin to cover all the glucose just sitting in your bloodstream. Work on avoiding these scenarios via these 3 simple steps:Step 1: Focus on eating slowlyStep 2: Chew the meal contents thoroughly as opposed to gulping (yes, we know you’re starving but please make an effort)Step 3: Eat a decent, not ginormous, amount at one goAren’t you looking forward to these fast-friendly foods? Haven’t they already made the upcoming rituals a lot less dreary and more fun?!For more comprehensive meal plans and to have specific queries resolved, do touch base with us oninfo@scalebeyondscale.com.

Healthy Foods That Are Actually Junk Foods!

Ms. Swati Kapoor, Dietitian/Nutritionist
With a busy lifestyle, everyone wants quick, tasty, reasonably priced and easily available foods. Though you may think that they might be healthy options but they are completely opposite. Here are some foods mentioned which many of us might consider healthy but actually are unhealthy foods.1. Instant noodles Maggi/ noodles hardly take any time to cook and taste good but all you are adding to your body is refined flour. The wax present in them forms a layer in our intestine which takes at least three days to flush out from our system. You can swap this with a vegetable upma or poha. It will provide you with good carbs and the veggies will add fibre making it a complete meal.2. Cornflakes with milk Many of us think this is a safe breakfast option as it contains milk but the truth is that the flakes you eat only add more sugar to your diet and not much nutrition. It will only add more weight to your body. Instead of this, you can switch to daliya or muesli with skimmed milk and a handful of nuts sprinkled on the top. This will give you fibre with essential fatty acids and other essential nutrients.3. Fruit Juice/ Packaged Juice You may think that gulping down a glass of a preserved fruit juice is a great way to start your day, but they are mostly packed with sugar. Switch to a better idea have orange itself rather than juice. Whole fruit offers you all the vitamins and minerals, along with tummy-filling fibre that can help tame hunger pangs until lunch. Or you can also replace orange juice with 1 glass of low-fat milk or skimmed milk.4. Pasta/White Pasta Pasta/white bread is an empty calorie food as it is made from refined and processed flour. This means that it is deficient in nutrients. Instead of white pasta/white bread you can opt for whole wheat pasta, whole wheat rolls (stuffed with veggies or paneer), and multi-grain bread.5. Diet Soda Diet sodas are actually empty calorie as they contain only artificial sweeteners and no essential nutrients in it, which increases the risk of certain types of cancer. Instead of energising yourself with diet colas, you can switch yourself to lemon water or coconut water.6. Fat-free Foods Just because a product is labeled ‘fat-free’ or ‘low-fat’ doesn't mean it’s healthier or even lower in calories. Fat-free products lack fat, but they make up by adding sugars or other unhealthy ingredients. Some of the most popular low fat foods are baked potato chips, diet namkeen, frozen yoghurt, nutralite butter, etc.In fact, when people are given foods marked as low fat, they chow down 25 to 44 percent more calories than when foods are labeled as regular fat.From the nutritional standpoint the above mentioned foods are not considered as healthy due to nutrient deficient. Practical piece of advice eat healthy, manage portion control, stick to natural foods and exercise. This the only way you can lose weight and keep it off.

10 Low Calorie Snacks You Can Find in Your Kitchen

Ms. Swati Kapoor, Dietitian/Nutritionist
Having mid meal cravings is quite natural for all of us. The trouble with this kind of snacking is the extra calories it comes with. Usually, these snacks add to our excess calorie intake on a daily routine resulting in accumulated calories in our body. The next time you feel craved between your meals and find yourself drifting towards a bar of chocolate or a bag of chips, STOP RIGHT THERE! and remember the line 'a moment on the lips, forever on the hips!'.Don't worry, wipe those worry lines off your forehead because we have the perfect solution to your mid meal hunger pangs. All we need to know, is not how to fight that hunger but how to satiate it with a healthy decision. The right food choices will not only make you lose those unnecessary calories but also make your body fitter.So, check out the list of the easy to carry yummy snacks for weight loss which will keep your calorie count in check and ward that hunger right off.1. AlmondsAlmonds make a perfect snacking option as they’re packed with protein and healthy fat to ward off hunger.Studies have shown that eating almonds may help prevent diabetes, heart disease and more.5-6 almonds can be eaten as a quick snack to overcome cravings between the meals.Also, there is very little caloric difference between roasted- salted, plain or soaked almonds but the healthiest way to have them is soaked with skin as it retains all of its nutrients which roasting might take away.1 Almond= 7 calories. Read health benefits of nuts and seeds.2. Roasted ChickpeasRoasted chickpeas also make a great evening snack when you are craving for something salty.They are a good combination of proteins, fibre, calcium and magnesium.A handful of roasted chickpeas is packed with essential nutrients can keep you full for a longer period, which help in keeping you active throughout the day.1 bowl of chickpeas= 246 kcal (1 bowl/katori= 150 gms). Read about the additional health benefits of chickpeas.3. Fruit SaladFruits are almost synonymous with healthy and when you chomp on a fruit you instantly feel healthy and give yourself a mental pat on the back for choosing a fruit over a fattening option.Snacking on only one type of fruit can become boring over time. So, just to jazz your snack up mix a variety of fruits to your snack bowl and munch on.Fruits are not only high in vitamin and mineral content but also act as an energy booster. So feel light and lively instead of bloated and lazy just by making the right snacking choice.4. Trail MixTrail mix is a great snack because it packs a caloric punch, but doesn’t take up a lot of space.It is a complete package of major and minor nutrients. Trail mix can give you the energy you need when your resources run low.It is the combination of nuts, seeds and cereals, wherein, a small portion of either of the mixtures provides energy and helps control mid meal cravings.5. Yogurt and FruitsFresh fruits provide carbohydrates for quick energy.Pineapple, orange, apple, pear and kiwi fruit are packed with vitamin C, a powerful nutrient for joints and connective tissue that also boasts antioxidant properties which boost immunity.Yogurt and almonds add protein and healthy fat to make this fruit salad super satisfying.Enjoy for a mid-day snack a few hours before your afternoon workout.You can go for packaged one but choose plain yogurt instead of flavoured yogurt as it comes with added sugar and flavouring substances which are not healthy.6. Green TeaWe don't know if a better beverage exists out there! The chinese have been using green tea in their traditional medicine to cure everything from headaches to depression.Green tea is believed to help with not only weight loss but it even decreases your chances of getting a heart disease, cancer and Alzheimer's disease.Moreover green tea helps fight cholesterol build up in the body.Green tea contains less caffeine than coffee, but like coffee, it helps boost dopamine in the brain.  So, we can't think of one reason why you should not convert from coffeeism to green-teaism.7. SaladsSalads can be both nutritious and versatile, because they’re endlessly customizable by adding fruits and vegetables of your choice.They are fiber and antioxidant rich and can be carried easily in air tight container.As a note of caution, not all salad are healthy. Avoid heavy dressing to keep salads lighter and healthier.8. SoupsNow when we talk about about soups, we don't mean the store bought packaged preserved powder which contains heavy quantities of sodium.Soup in all it's glory is prepared at home where we know what is going into our food.The magic of soup is such that it can be made by using almost any vegetable and it is full of nutrients.Since, soups are mostly made out of water, they will quickly fill you up without adding much to your calorie intake.9. Puffed Rice Chaat (a.k.a Bhel Puri)This Indian wonder is probably the most healthy Indian evening snack out there.It has nothing fried in it and when mixed with the right sauces it will keep your calorie count in check while fulfilling that chaat craving.Just add chopped tomatoes, cucumber and onion with a dash of mint chutney and a few drops of lemon juice.You can make a variety of it by simply adding or replacing some of the ingredients like roasted chana, almonds, and walnuts to make it more nutrition packed and tastier.1 bowl of puffed rice chaat give approximately 100 kcal which is very less if compared to your packet of chips. Read about easy snacking options at work.10. Air-Popped CornOne cup of air-popped popcorn is really healthy snack, has only 31 calories, and almost no fat.Once popped, sprinkle any of your favourite low-calorie toppings like a dash of chilli pepper flakes or dried spices, they add lots of flavor without extra calories.It is quite simple to make as well. All you need is a microwave, a paper bag and plain corn kernels.Just pour 3 to 4 tablespoons of plain kernels into the paper bag, fold over the top twice to seal the mouth properly and microwave for two minutes or until the popping slows down to a few seconds in between pops.All that is left to be said now is BEST OF LUCK on YOUR way to a healthy body.

How to Delete the Calories From Your Favorite Junk Food?

Ms. Swati Kapoor, Dietitian/Nutritionist
Everyone is allowed a vice. For most of us it is the love of food. While we understand you don’t want to stop yourself from doing what you love the most, we might have a solution that can help you do damage control.A great way to counter those extra calories ingested during an indulgent moment is exercising. However, this does not guarantee that you can eat as much as you want & never gain weight. Exercising regularly and seeing results may encourage you to eat healthier and also help you in decreasing the stress that often leads to emotional eating. The number of calories exercise burns varies according to your weight. The below listed calculations are for someone weighing between 60Kg to 70Kg. So, here you will find a list of popular high calorie snacks which we cannot help but indulge in and religiously get the guilt pangs after consumption. Let’s get started: Cafe Latte: 200 Calories. That’s right! 200 is the special number that gets added to your system every time you indulge in a medium sized cafe latte. And this number is without adding any extra flavour or whipped cream to it. Even if you choose a non-fat version of the milk, it still ends up adding up to those many calories. So what do you do when catching up with friends at your favourite coffee place? Well we have the perfect solution for you! Just go ahead and order your cup of pleasure. All you need to do after indulging in one of these is go biking for 30 minutes and any chances of those extra calories making room around your waist will vanish. Small Slice of Cake:250 caloriesWho doesn’t absolutely LOVE cake? Yes, we like to have our cake and eat it too!The only teeny little problem with indulging in this is the excess baggage of added calories it comes with. How we would love to see a low calorie creamy cake of our favourite flavour and enjoy it endlessly without feeling guilty. Well as this remains a dream, we do have an alternative plan which will make you burn those cake calories right off after you are done devouring your slice. All you need is a pair of legs and comfortable shoes. Just walk for 50 minutes and all that cake-bulk will melt away. Samosa: 300 CaloriesThe yummy little stuffed triangle snacks have high calories written all over it. But while enjoying them we tend to ignore that fact. It’s only afterwards when we start feeling bloated from ingesting the oil and starch rich snack, we end up repenting it. What if I were to tell you that you may go ahead and enjoy one 300 calorie rich samosa without having to worry about the extra weight it is going to add to your body? Well I am not kidding, you actually can indulge in a samosa without feeling guilty if you sincerely dedicate 30 minutes of stairs climbing to your day. The energy required to climb stairs for 30 minutes will burn those 300 samosa calories and leave you feeling healthy and light. And if you already didn’t know this, climbing stairs is a great workout which is super convenient and free of cost as I am sure you can find a suitable flight of stairs around you! 1 Pint of Beer: 180 caloriesNothing helps you wash over a tough week better than a pint of beer with a few close friends. Beer is a convenient drink even for the weekdays as it is not too strong, gives you an easy high and does not give you a hangover the next day. The only drawback to beer is that it sets you back 180 calories per pint. So you need to be extra careful and keep track of your consumption. A 40 minute moderate intensity session of badminton can help you do damage control of a single pint of beer and it is fun! A Single-Patty burger: 500 CaloriesNo matter how health conscious we are, we always end up binging on that one burger after months of resisting. Who can blame us! The burger is such a scrumptious piece of art that we end up convincing ourselves to eat like there is no tomorrow. The problem arrives when tomorrow comes and you feel super guilty for binging out on a burger and adding those unnecessary calories to your body. Well the good news for you is that a one hour session of zumba will evaporate those extra calories and will get you back in shape.Keep in mind that the more you eat these high calorie foods the more effort you will have to put in to burn those extra calories off. So plan your junk cravings around a workout and you should be okay. Enjoy!

The Myth - Healthy Diet?

Dr. Raviraj Francis, Physiotherapist
Indians have huge vitamin deficiency figures compared to Global standards.Various food myths are to be blamed for this.As a clinical Physiotherapist and Nutritional expert I suggest some facts that need to be addressed: 1) Indians are more stressed and give less importance to physical exercise compared to their global counterparts.2) Eating at proper times should be strictly adhered to (5 small meals if on a diet or 3 proper healthy meals).3) Eating healthy should be the mantra, for eg: filling yourself with snacks like samosa, vada, shev, chakli instead of proper wholesome food.4) The myth that non-veg food gives you more strength or veg food will never give you heart disease is all a propaganda by various people. Speaking scientifically vegetarian people can have more strength than a person who consumes meat, also a vegetarian may die of cardiac diseases as compared to a person who consumes red meat daily.5) However certain facts have to be taken into consideration like B12 (nerve function) is found in meat and Iron is found in high quantity in green leafy vegetables. However, if your religion or culture doesn't permit meat then there are supplements which are available in the market.6) Just remember no amount of supplement or fancy food will give you the amount of vital vitamins which a wholesome food gives you.7) Last but not the least 'eat smart' - a boiled potato will give you the same nutrients minus the cholesterol that comes from a fried potato. Bon appetit!

7 Indian Foods for Quick Weight Loss

Ms. Swati Kapoor, Dietitian/Nutritionist
Indian cuisine is rich, diverse and balanced. From the spices that are used to cook it to the different vegetables available through the year not only makes the diet packed with essential nutrition but also provides huge variety.Unlike American or European where large part of their meals consist of pre-packaged cereals or breads an average Indian household is brimming with wide variety of delicious food options like cheela, dalia, poha, upma, stuffed roti and many more options.As you enjoy the wide variety of Indian food available here are some quick options that can be easily made, are very healthy and can help you lose weight.Read about 52 effortless ways to lose weight.Some healthy Indian Diet Options for weight LossKhicdi: Dal (SplitPulses) and rice cooked together and generally eaten with a combination of curd. This indian diet is simple with least spices except salt, turmeric and some herbs for aroma. It contains protein from dal, carbohydrates from rice and is easy to digest and light for the stomach.Besan ka cheela made of gram flour is usually eaten in combination with curd is a instant, nutritious, low calorie, protein rich recipe ideal for breakfast and snack time. Cheela can be a part of weight loss diet since it is low in calories and also a part of muscle building diet since it is high in protein. Make sure its made in minimal oil and cooked on a non-stick.Dhokla is a snack from Gujarat made with a fermented batter of gram, It is one of the few non-fried item. This steamed snack is a good combination of carbohydrate and protein. The steaming process also preserves its nutrient content and less consumption of oil.Kathi Roll comes in a large number of variants. The innovations tend to be in two areas – the fillings or the wrap. Common variants on the filling are egg, potato, paneer, mixed vegetables and curried chicken or mutton. To make it healthy use wheat flour wraps with fillings like mixed vegetables, paneer, chicken, sprouts etc. Most of the khathi rolls made by street vendors are extremely unhealthy and loaded in oil. avoid them. If you are eating out and cant avoid pick the rolls that are made in romali roti.Chola/chickpea chaat: Boiled cholas flavoured with salt, red chilly, pepper and fresh lemon juice along with raw onions, cucumber and tomatoes. A complete meal by itself as a bowl only has 280 calories, is filling and is packed with nutrition!Moong Dal/Sprout Chaat: Mostly served as a breakfast dish is rich in vitamin C. Easy to prepare and can be eaten raw or slightly cooked in a non-stick is half a tea spoon of oil. You can notch up the health quotient by adding seasonal fresh vegetables to it or simply add onions, tomatoes, cucumber and a dash of lime juice. Takes less than time minutes to prepare, builds your immunity and keeps you full for longer.Tandoori chicken: Currently touted as national dish of Britian is extremely popular world over. With a low calorie count of 100 calories per 60 gms it is a very good source of protein.People tend to add a large serving of oil while grilling it add unnecessary calories to it. Instead of grilling try baking it in the oven for healthier results. You can even add tandoori chicken to your salad by replacing the regular grilled chicken with this. A brand new salad dish at not extra calories. Your taste-buds will love it :)Remember you need to add more variations every week or two to get more weight loss results.