You’ve most likely heard the term “superfoods” to describe foods that will supposedly make you look great, feel great and help you live a longer, healthier life — but what are “superfoods” and what makes them so super?

The term “superfood” is used a lot, but what does it mean? The official definition just means a food that is nutrient dense but this can mean different things to different people.

WHAT IS A SUPERFOOD?

There is no exact definition of what makes a “superfood.” However, superfoods are nutrient powerhouses that provide large quantities of antioxidants, phytochemicals (chemicals in plants responsible for colours and smells), vitamins and minerals. Most superfoods are plant-based.

BENEFITS OF SUPERFOODS

The high vitamin and mineral content found in superfoods can help your body ward off diseases and keep you healthier. When incorporated into a well-balanced diet, these foods can promote heart health, weight loss, improve energy levels and even reduce the effects of aging.

Antioxidants found in many superfoods may help prevent cancer, while healthy fats can reduce your risk of heart disease. Fibre, which is also found in many superfoods, can help prevent diabetes and digestive problems while phytochemicals have numerous health benefits including reducing your risk of developing cardiovascular diseases. Superfoods are also known to protect your organs from toxins, help lower cholesterol, regulate metabolism, and reduce inflammation.

OVER-HYPED SUPERFOODS

Some of the foods that marketers reference as “super” are anything but. Or, they just have mediocre nutrition that is over-hyped.

A good example of an overrated food is kale. That may bring gasps, because it seems to be everywhere these days. You know the hype has climaxed when even McDonald’s is testing it out!

So why do we say kale is overhyped? Because the measure of its antioxidant content (Oxygen Radical Absorbance Capacity – known as ORAC) is 1,770 per 100 grams. Sure, that’s good, but it’s by no means amazing. Red leaf lettuce is 2,426 and you don’t hear anyone talking about that.

EATING A WELL-BALANCED DIET

It’s important to note that while superfoods are good for your health and provide many nutrients you need daily, eating superfoods alone does not contribute to a healthy diet. Eating too much of one type of food can be detrimental to your health and prevent you from getting all the nutrients you need. For this reason, superfoods should be added to a well-balanced diet, not replace one.

A well-balanced and nutritious diet should include fruits, vegetables, lean protein, whole grains, legumes, and nuts while limiting the intake of sodium, bad fats, and refined sugar. When combined with exercise and regular physical activity, a healthy and nutritious diet can work wonders for your health.

“Food IS medicine.”

What follows are the 10 best superfoods not based on hype, but rather on measurable antioxidant content.
We’re not listing the all-time top 10 here, because those aren’t always economically feasible or practical to eat in large quantities. For example, chaga mushroom extract has tested as high as 146,000, but 100 grams costs £100 and it can have poor bioavailability.

Our list are the top foods that balance the antioxidant content with price and availability. Both men and women, endurance athlete and desk jockey, whoever you are you can benefit by adding these to your diet. All are vegan, gluten free, and raw (or can be obtained raw).

TOP 10 SUPERFOODS

1. SUMAC

This is the most under-the-radar superfood you will find. A spice primarily found in Middle Eastern cuisine; it has an antioxidant measurement that literally raises the bar of the chart… because no other food is higher!

At 312,400 it’s 176 times higher than the overrated kale. But remember this is a spice, so eating 100 grams of it (versus 100 grams of kale or lettuce) would be quite difficult. But since its ORAC is so high, fortunately a little does a lot. Try sprinkling a teaspoon on your salads, pastas, rice, or pretty much anything else that could mesh well with its lemony-salty taste.

2. COCOA

This may not be the most exotic, but it is one of the most potent! The ORAC value of dry, unsweetened cocoa is 55,653 per 100 grams. That’s over 10x higher than blueberries.

Keep in mind those test results are based on pure cocoa. So, we’re not talking about the highly processed stuff. Most of the antioxidants in chocolate are destroyed when heated during the stages of processing them for sweets and other junk food.

Your best bet, when not consuming the powdered form, is to stick with organic – and ideally raw – dark chocolate bars. As in, the darker the healthier.

3. INDIAN GOOSEBERRIES

We all hear the hype about acai – which yes – does qualify as a superfood. Why then do we not ever hear about Indian gooseberries which have over 2x the antioxidants of acai? Probably, the reason is that no one sells them. So, where, and how do you buy them? Fortunately, you can buy the powder of Indian gooseberries. Since its shelf- stable when stored in a zipped bag, it’s a versatile nutritious food you can have handy at home or work to health-ify your meals by sprinkling it on.

4. CEYLON CINNAMON

Regular (cassia) cinnamon has an extremely high ORAC of 131,420 so why are we insisting on the Ceylon variety instead? Because cassia cinnamon’s side effects include liver toxicity.

A substance in it – coumarin – damages your liver. Not everyone is particularly susceptible to this liver damage, especially if consumed in typical quantities.

If you want to start supplementing with cinnamon for health benefits, go with the Ceylon variety because the amount of coumarin is minuscule in comparison.

5. PECANS

Because they’re not an exotic nut, you don’t hear them raved about like other health foods. That’s too bad, because pecans are the highest antioxidant nut. How does it compare:

NUT Oxygen Radical Absorbance Capacity – orac

• Pecans – 17940 orac
• Walnuts – 13541 orac
• Hazelnuts – 9645 orac
• Pistachios – 7675 orac
• Almonds – 4454 orac
• Peanuts – 3166 orac
• Cashews – 1948 orac
• Macadamia – 1695 orac
• Brazil – 1419 orac

Since pecans – like all nuts – are calorie-dense, this is not a superfood for weight loss. But whether you’re looking to maintain or lose weight, consuming them carefully in moderation shouldn’t be a problem.

6. TURMERIC

It’s astronomically high ORAC value of 127,068 isn’t the only reason this super spice should be on your list.
Turmeric is one of, if not the most, studied superfood.

The reason? Curcumin – the active ingredient/compound in turmeric – has been linked to several health benefits. It has been said that inflammation causes or contributes to almost every major disease Perhaps that is why studies have suggested turmeric might be beneficial for heart disease, cancer, osteoarthritis, infections, and neurodegenerative conditions such as Alzheimer’s, Parkinson’s, and Multiple Sclerosis.

7. BAOBAB FRUIT

The Baobab tree grows natively throughout the continent of Africa, its fruit, seeds, and leaves have been used for traditional food preparations. Only recently has the western world taken notice – the European Union didn’t authorize it as an ingredient until 2008. The nutritional benefits? For starters, with a value of 140,000, it’s ORAC is about 40% higher than acai. More than 6x the vitamin C of oranges, 2x the calcium of milk, and high in potassium and phosphorous.

8. CHIA SEEDS

A noteworthy benefit of chia seeds is that they contain more omega 3’s than salmon. It’s been hailed as an ideal superfood for endurance athletes because of its ability to help with hydration – these seeds absorb up to 27x their weight in water.

Athletes also respect chia’s high protein content and excellent amino acid profile (containing all 9 essential). That makes it one of the best raw vegan superfoods for protein. Including them as a part of an overall high-fibre diet, you may find yourself losing weight by eating less. Oh, and their ORAC value? That’s nothing to sneeze at either. Black chia is 9,800 and white chia is 7,000.

9. SORGHUM

An ancient grain originally from Africa, sorghum is as versatile as wheat. But unlike wheat, sorghum is gluten-free and allergies to it are rare. It’s another good vegan source of protein.

What makes it even more special are its nutritional benefits. On per calorie basis, it has protein content that’s comparable to quinoa. Like most grains, it’s vitamin and mineral rich, but its ORAC value is an outlier. The most common, white sorghum, is quite good (2,200 – higher than kale). That’s impressive, but what really gives it superfood status are the red and black varieties, with values of 14,000 and 21,900, respectively.

10. PURPLE CORN

Last, but certainly not least, on our top 10 list is a specific type of corn. Yellow corn has an ORAC of 738. Blue corn is 2,960. Because of its high amounts of anthocyanins, raw purple corn has up to 10,800! The most ancient variety, Kculli, was a staple in the Incan empire in Peru. It’s still widely grown there today, with purple corn juice and flour for bread being popular food items throughout South America. On a commercial scale, it has only been sold in the United States for around a decade. A couple cereals, tortilla chips, and other products now use this ingredient.

The Carnivore Diet consists entirely of meat and animal products, excluding all other foods. It’s claimed to aid weight loss, mood issues, and blood sugar regulation, among other health issues.

However, the diet is extremely restrictive and likely unhealthy in the long term. Plus, no research backs its purported benefits.

The Carnivore Diet eliminates all foods except meat and animal products. Thus, it’s lacking in numerous nutrients like fibre, loaded with salt and fat, and difficult to maintain. You should follow a well-rounded diet instead.

WHAT IS THE CARNIVORE DIET?

The Carnivore Diet is a restrictive diet that only includes meat, fish, and other animal foods like eggs and certain dairy products. It excludes all other foods, including fruits, vegetables, legumes, grains, nuts, and seeds.

Its proponents also recommend eliminating or limiting dairy intake to foods that are low in lactose — a sugar found in milk and dairy products — such as butter and hard cheeses. The Carnivore Diet stems from the controversial belief that human ancestral populations ate mostly meat and fish and that high-carb diets are to blame for today’s high rates of chronic disease.

Other popular low-carb diets, like the keto and paleo diets, limit but don’t exclude carb intake. However, the Carnivore Diet aims for zero carbs.
Some people state that the Carnivore Diet can treat depression, anxiety, arthritis, obesity, diabetes, and more. However, no research has analysed the effects of the Carnivore Diet.

HOW TO FOLLOW THE CARNIVORE DIET

Following the diet involves eliminating all plant foods from your diet and exclusively eating meat, fish, eggs, and small amounts of low-lactose dairy products.

Foods to eat include beef, chicken, pork, lamb, turkey, organ meats, salmon, sardines, white fish, and small amounts of heavy cream and hard cheese. Butter, lard, and bone marrow are also allowed.

Proponents of the diet emphasize eating fatty cuts of meat to reach your daily energy needs. The Carnivore Diet encourages drinking water and bone broth but discourages drinking tea, coffee, and other drinks made from plants.

It provides no specific guidelines regarding calorie intake, serving sizes, or how many meals or snacks to eat per day. Most proponents of the diet suggest eating as often as you desire.

BENEFITS OF THE CARNIVORE DIET

Since the Carnivore Diet excludes carbs, it eliminates cookies, cakes, sweets, fizzy drinks, pastries, and similar high-carb foods.

These foods are low in beneficial nutrients and often high in calories. Thus, they should be limited in a healthy, balanced diet.
High-sugar foods can also be problematic for people with diabetes, as they can spike blood sugar levels. In fact, limiting refined carbs and sugary foods is often recommended to control diabetes. However, the complete elimination of carbs on the Carnivore Diet is not recommended or necessary for diabetes management. Instead, eating smaller amounts of wholesome, high-fibre carbs that don’t cause spikes in blood sugar is recommended.

IT CAN POTENTIALLY HELP YOU TO LOSE WEIGHT

Certain aspects of the Carnivore Diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein can help you feel fuller after meals, which may lead to reduced calorie intake and subsequent weight loss. Protein can also increase your metabolic rate, helping you burn more calories.
Therefore, following the Carnivore Diet would likely cause you to feel fuller and eat fewer calories overall — at least in the short term.

Some studies show that increasing protein intake and reducing carb intake may lead to more sustained weight loss than diets that are lower in protein and higher in carbs. However, you do not need to eliminate carbs to lose weight. Rather, reducing your overall calorie intake, which may be easier to do with a higher intake of satisfying protein, is the main driver of weight loss.
Plus, the highly restrictive nature of the Carnivore Diet makes it difficult to follow long term.

DOWNSIDES OF THE CARNIVORE DIET

Due to its highly restrictive nature and complete elimination of most food groups, there are many downsides to the Carnivore Diet.

HIGH IN FAT, CHOLESTEROL, AND SODIUM

Given that the Carnivore Diet consists solely of animal foods, it can be high in saturated fat and cholesterol.
Saturated fat may raise your LDL (bad) cholesterol, which may increase your risk of heart disease. However, recent studies have shown that high intakes of saturated fat and cholesterol are not strongly linked to a higher risk of heart disease, as was previously believed.

Still, consuming high amounts of saturated fat on the Carnivore Diet may be of concern. No research has analysed the effects of eating animal foods exclusively. Therefore, the effects of consuming such high levels of fat and cholesterol are unknown.
some processed meats, especially bacon and breakfast meats, also contain high amounts of sodium.

Eating a lot of these foods on the Carnivore Diet can lead to excessive sodium intake, which has been linked to an increased risk of high blood pressure, kidney disease, and other negative health outcomes. Processed meat intake has also been linked to higher rates of certain types of cancer, including colon and rectal cancer.

MAY LACK CERTAIN MICRONUTRIENTS AND BENEFICIAL PLANT COMPOUNDS

The Carnivore Diet eliminates highly nutritious foods like fruits, vegetables, legumes, and whole grains, all of which contain beneficial vitamins and minerals.

While meat is nutritious and provides micronutrients, it should not be the only part of your diet. Following a restrictive diet like the Carnivore Diet may lead to deficiencies in some nutrients and the overconsumption of others. What’s more, diets that are rich in plant-based foods have been associated with a lower risk of certain chronic conditions like heart disease, certain cancers, Alzheimer’s, and type 2 diabetes. This is not only due to the high vitamin, fibre, and mineral contents of plant foods but also their beneficial plant compounds and antioxidants.
The Carnivore Diet does not contain these compounds and has not been associated with any long-term health benefits.

DOES NOT PROVIDE FIBRE

Fibre, a non-digestible carb that promotes gut health and healthy bowel movements, is only found in plant foods. Thus, the Carnivore Diet contains no fibre, which may lead to constipation in some people. Additionally, fibre is incredibly important for the proper balance of bacteria in your gut. In fact, suboptimal gut health can lead to a few issues and may even be linked to weakened immunity and colon cancer. In fact, one study in 17 men with obesity found that a high-protein, low-carb diet significantly decreased their levels of compounds that help protect against colon cancer, compared to high-protein, moderate-carb diets.
Overall, following the Carnivore Diet may harm your gut health.

MAY NOT BE SUITED FOR SOME POPULATIONS

The Carnivore Diet may be especially problematic for certain populations. For example, those who need to limit their protein intake, including people with chronic kidney disease, should not follow the diet. Also, those who are more sensitive to the cholesterol in foods, or cholesterol hyper-responders, should be cautious about consuming so many high-cholesterol foods.

Furthermore, certain populations with special nutrient needs would likely not meet them on the Carnivore Diet. This includes children and pregnant or lactating women. Lastly, those who have anxiety about food or struggle with restrictive eating should not try this diet.

FOODS TO EAT

The Carnivore Diet includes only animal products and excludes all other foods. Specifically, someone on the Carnivore Diet can eat:

• MEAT: beef, chicken, turkey, organ meats, lamb, pork, etc.
• FISH: salmon, mackerel, sardines, crab, lobster, tilapia, herring, etc.
• OTHER ANIMAL PRODUCTS: eggs, lard, bone marrow, bone broth, etc.
• LOW-LACTOSE DAIRY (IN SMALL AMOUNTS): heavy cream, hard cheese, butter, etc.
• WATER

According to some proponents of the diet, salt, pepper, and seasonings with no carbs are allowed.
In addition, some people choose to eat yogurt, milk, and soft cheese, but these foods are typically not included due to their carb contents.

FOODS TO AVOID

All foods that do not come from animals are excluded from the Carnivore Diet. Restricted foods include:

• VEGETABLES: broccoli, cauliflower, potatoes, green beans, peppers, etc.
• FRUITS: apples, berries, bananas, kiwi, oranges, etc.
• HIGH-LACTOSE DAIRY: milk, yogurt, soft cheese, etc.
• LEGUMES: beans, lentils, etc.
• NUTS AND SEEDS: almonds, pumpkin seeds, sunflower seeds, pistachios, etc.
• GRAINS: rice, wheat, bread, quinoa, pasta, etc.
• ALCOHOL: beer, wine, liquor, etc.
• SUGARS: table sugar, maple syrup, brown sugar, etc.
• BEVERAGES OTHER THAN WATER: fizzy drinks, coffee, tea, fruit juice, etc.

While some people incorporate some of these foods, a true Carnivore Diet does not permit them.

SAMPLE MENU FOR 5 DAYS

The Carnivore Diet is difficult to follow long term and does not offer much variety. Here’s a five-day sample menu for the Carnivore Diet:

MONDAY

• BREAKFAST: eggs, bacon, sardines.
• LUNCH: turkey burger patty, salmon jerky, beef tips.
• DINNER: filet mignon, crab, chicken liver.
• SNACKS: a small amount of Parmesan cheese, jerky.

TUESDAY

• BREAKFAST: shrimp, eggs, a small glass of heavy cream.
• LUNCH: strip steak, tuna fish, beef jerky.
• DINNER: lamb chops, scallops, beef liver.
• SNACKS: a small amount of hard Cheddar cheese, bone broth.

WEDNESDAY

• BREAKFAST: eggs, salmon, turkey sausage.
• LUNCH: beef tips, pork chops, mackerel.
• DINNER: turkey burger patty, a small amount of Parmesan cheese, bone marrow.
• SNACKS: hard-boiled eggs, shrimp.

THURSDAY

• BREAKFAST: trout, shredded chicken, bacon.
• LUNCH: beef meatballs, small amount Cheddar cheese, salmon jerky.
• DINNER: crab cooked in lard, filet mignon.
• SNACKS: sardines, beef jerky.

FRIDAY

• BREAKFAST: eggs, chicken, and turkey sausage links.
• LUNCH: lamb roast, chicken liver, pork chop.
• DINNER: flank steak, scallops cooked in butter, a small glass of heavy cream.
• SNACKS: bone broth, turkey jerky.

 

THE BOTTOM LINE

The Carnivore Diet is extremely restrictive, consisting entirely of meat, fish, eggs, and small amounts of low-lactose dairy.
It’s said to aid weight loss and several health issues, but no research backs these claims.
What’s more, it’s high in fat and sodium, contains no fibre or beneficial plant compounds, and is difficult to maintain long term.

Overall, the Carnivore Diet is unnecessarily restrictive. Eating a balanced diet with a variety of healthy foods is more sustainable and will likely afford you more health benefits.

Indian cuisine is known for its vibrant spices, fresh herbs, and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils, and fruits, as well as a low consumption of meat.

However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

WHY EAT A PLANT-BASED INDIAN DIET?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes, and certain cancers such as breast and colon cancer.

Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

WHAT FOOD GROUPS DOES IT INCLUDE?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy, and fruits.
The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish, and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products.

A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits, and healthy fats like coconut oil.
Spices such as turmeric, fenugreek, coriander, ginger, and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits.

Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties.
A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.

HEALTHY FOODS TO EAT

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

WHAT TO EAT

Try incorporating

• VEGETABLES: Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more.
• FRUITS: Including mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas.
• NUTS AND SEEDS: Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more.
• LEGUMES: Mung beans, black-eyed peas, kidney beans, lentils, pulses, and chickpeas.
• ROOTS AND TUBERS: Potatoes, carrots, sweet potatoes, turnips, yams.
• WHOLE GRAINS: Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum.
• DAIRY: Cheese, yogurt, milk, kefir, ghee.
• HERBS AND SPICES: Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more.
• HEALTHY FATS: Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee.
• PROTEIN SOURCES: Tofu, legumes, dairy, nuts, and seeds.

Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices.

Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.

WHAT TO DRINK

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Healthy beverage options include:

• Water.
• Sparkling water.
• Unsweetened

 

UNHEALTHY FOODS TO AVOID

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts.

Not only are items like sweets, fried foods, and fizzy drinks not good for weight loss — they aren’t good for overall health.

Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases.

For example, drinking sugar-sweetened beverages like fizzy drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity, and heart disease. Plus, consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

• SWEETENED BEVERAGES: Fizzy drinks, fruit juice, sweetened tea, sweet lassi, sports drinks.
• HIGH-SUGAR FOODS: Sweets, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits.
• SWEETENERS: Jaggery, sugar, honey, condensed milk.
• SWEETENED SAUCES: Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries.
• HIGH-FAT FOODS: Fast food like McDonald’s, French fries / chips, crisps, fried foods, bhujia.
• REFINED GRAINS: Products including white bread, white pasta, biscuits.
• TRANS FATS: Margarine, vanaspati, fast food, highly processed foods.
• REFINED OILS: Canola oil, soybean oil, corn oil, grapeseed oil.

Although it’s perfectly fine to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.

A HEALTHY INDIAN SAMPLE MENU FOR ONE WEEK

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions, and food preferences.

MONDAY

BREAKFAST: Sambar with brown rice idli.
LUNCH: Whole-grain roti with mixed-vegetable curry.
DINNER: Tofu curry with mixed vegetables and a fresh spinach salad.

TUESDAY

BREAKFAST: Chana dal pancakes with mixed vegetables and a glass of milk.
LUNCH: Chickpea curry with brown rice.
DINNER: Khichdi with sprout salad.

WEDNESDAY

BREAKFAST: Apple cinnamon porridge made with milk and topped with sliced almonds.
LUNCH: Whole-grain roti with tofu and mixed vegetables.
DINNER: Palak paneer with brown rice and vegetables.

THURSDAY

BREAKFAST: Yogurt with sliced fruits and sunflower seeds.
LUNCH: Whole-grain roti with vegetable subji.
DINNER: Chana masala with basmati rice and green salad.

FRIDAY

BREAKFAST: Vegetable dalia and a glass of milk.
LUNCH: Vegetable sambar with brown rice.
DINNER: Tofu curry with potato and mixed vegetables.

SATURDAY

BREAKFAST: Multigrain parathas with avocado and sliced papaya.
LUNCH: Large salad with rajma curry and quinoa.
DINNER: Lentil pancakes with tofu tikka masala.

SUNDAY

BREAKFAST: Buckwheat porridge with sliced mango.
LUNCH: Vegetable soup with whole-grain roti.
DINNER: Masala-baked tofu with vegetable curry.

Drinking water, seltzer, or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of overeating.

HEALTHY SNACK OPTIONS

Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around fresh, whole ingredients. Here are some weight loss friendly snack ideas:

• Small handful of nuts.
• Sliced fruit with unsweetened yogurt.
• Vegetable chaat.
• Sprout salad.
• Roasted pumpkin seeds.
• Sliced fruit with nuts or nut butter.
• Roasted chickpeas (channa).
• Hummus with vegetables.
• Bean salad.
• Salted popcorn.
• Unsweetened kefir.
• Homemade trail mix.
• Fennel seeds.
• Fresh fruit with cheese.
• Broth-based vegetable soup.

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.

THE BOTTOM LINE

Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables, and increase your protein intake.

Add regular exercise to your regimen to boost your health and weight loss even more.