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Indian Style Food Tailored To Lose Weight

Discussion in 'Indian Diet & Nutrition' started by BhumiBabe, Jun 12, 2017.

  1. BhumiBabe

    BhumiBabe Platinum IL'ite

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    My husband needs to lose weight because of his back problems. The problem is, he only eats Indian food - white rice, dosa, etc. He eats veggie poriyals, but always with lots of rice, so there is no point to diet. I want to create a meal plan for him that is simple to follow, but cuts out the "bad carbs". He also snacks on chips and sweets... I don't want to keep him from eating, just trying to find healthier alternatives, so that his only choice is to eat healthy. What are some dishes and ingredients that I can prepare?
     
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  2. justanothergirl

    justanothergirl IL Hall of Fame

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    Is ur husband onboard with this? Even in very stable marriages this is a very sensitive area and I urge u to tread with caution..and from what I have seen the desire to lose weight /stay healthy should come from within.
     
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  3. BhumiBabe

    BhumiBabe Platinum IL'ite

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    He is... he keeps saying that he's not able to lose weight because I'm not supportive. :rolleyes: The thing is, while his doctor recommended weight-loss to reduce the pain and my H also agrees, my H ends up overeating whatever I cooked well (like the mutton biryani I made yesterday). He clearly doesn't know how to control by himself.
     
  4. armummy

    armummy Platinum IL'ite

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    Cook just enough quantity of food sufficient for one meal and don't sacrifice your portion .

    No extra food to overeat.

    Drink buttermilk , rasam or soup before main meal

    Have fruits for snacking .

    Buy very small amount of chat pata snacks .. So once it is done , you will have to make a trip to replenish it which may not happen on a daily basis .
    Or use chat pata snack with mumura , you don't feel deprived and it is filling
     
    Last edited: Jun 13, 2017
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  5. justanothergirl

    justanothergirl IL Hall of Fame

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    Some changes to incorporate
    Start every meal with a salad.
    Switch to a smaller plate.
    Try to eat ur dinner when he is not too hungry
    Take complete ownership of grocery shopping. Cut junk at source.
    Wash fresh fruits and keep them always within easy reach .
    IF u are the primary cook change recipes to make them low cal. Greek yogurt instead of cream, oil instead of butter ,whole grains ,brown instead of white.
    Salt and sugar both are acquired tastes..U can teach ur taste buds to prefer less sugary and salty foods. Each time u cook taste and stop adding salt/sugar when u think u just need to add a pinch more. Over time u will be surprised how salty /sugary restaurant foods begin to taste. Eat at a table and keep both salt and sugar out of reach. Laziness can be ur friend. He will be less inclined to get up in the middle of the meal to fetch them.
    Start an exercise routine together..walk after dinner with ur kid perhaps?
    Dont worry too much about rice /wheat/carbs/proteins initially...key is to keep under the calorie goal. If he can control his portions he can lose weight with good old white rice. Heck people have lost weight with Mc.D diet. Try not to change too many things at once. Its a life style change u are aiming for, Go slow. One small change at a time.
     
    Last edited: Jun 13, 2017
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  6. Naari

    Naari Platinum IL'ite

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    My DH had borderline sugar levels and high sugar runs in his family. He is of normal weight but dr suggested he bring down sugar levels. They had an inspirational speaker come to their company who had an obesity disorder and who had lost considerable amount of weight just by cutting down sugar and carbs from diet over a period of time. She advised that one shd substitute high protein foods for high carb foods as apparently low GI (foods with higher protein / carbs ratio) i.e. foods like lentils, dals, lean meats can keep you fuller for much longer and help you lose weight. Also, you can eat handful of nuts like almonds, walnuts which have healthy fats (if one is trying to reduce LDL and increase HDL)

    We decided to try out her advice. At first I cut sugar from our diet, so stopped making any sweets. Fortunately, we do not have much of a sweet tooth, so that was not too difficult. The tough part was eliminating white carbs, potatoes, breads, pastas. I reduced and almost eliminated rice and potatoes from our diet. Every single day I would make one of the following : whole moong dal curry, lentil curry, moth beans, black eyed beans curry, rajma, chhole and rotis. Also, we reduced roti consumption to 2 or 3 and consuming more of the protein curry. DH would have this and he would spent half an hour exercising on treadmill every day. He lost around 17 lbs in 3 months and got his sugar under control. I lost around 15 lbs just by diet control, portion control and by cutting carbs over 5 months.

    But you mentioned that your husband loves rice, dosa a lot. So, you may have to figure out if he would be totally Ok with reducing and eliminating carbs from diet. It definitely worked for us. You can give it a try if he is onboard with it. I will try to look for the speaker's video. She was on youtube, I know. She apparently made it her mission to help others after she was successful.
     
  7. Sandycandy

    Sandycandy IL Hall of Fame

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    I make dosas without rice, just different dals together and it turns out well. I also make millet dosa, turns out decent . I make idlis with 1/3 rd the amount of rice rava, substitute the rest with bulgur.
    Your hubby can also have quinoa or oatmeal with Indian curries instead of rice. Quinoa does cause GI discomfort for some, though I have not had any issues.
    Also eating nuts , like Naari mentioned. I try to eat some as a mid morning or afternoon snack. But don't exceed the amount recommended , I put on weight eating a lot of dry fruits . I believe 13 almonds or 11 walnuts a day is what's recommended .
     
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  8. tashidelek2002

    tashidelek2002 IL Hall of Fame

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    A dietician neighbor (in India) told me that the big dieting problem for Indians is that protein intake is not enough. The lack of protein makes one crave carbs. I would suggest you making an effort to increase his protein intake over his three meals so he gets satiated before he hits the carbs.
     
    BhumiBabe likes this.
  9. SunPa

    SunPa Platinum IL'ite

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    What gets measured gets managed.
    Get him to measure his food. Like use a small bowl, so rice per meal is one bowl . Biryani can be 2,etc.
    Also add in portions for salad, subjis.
    It is ok if he takes a little more sometimes, but he should realise he is exceeding the set limit. Also set the amount of vegetables he should eat every meal.

    Brown rice is more filling - I could half the portion of rice I take by switching to brown rice. Start with mixing white with brown , the taste is not so palatable for someone used to white rice. Else use basmati.

    Some more alternatives can be cauliflower rice, having soups,

    But as @JAG has suggested, he has to be the driver. You can change the menu, provide healthy alternatives, keep tempting food away, etc, but at each meal the decision to eat right should be his. And the responsibility of wrong choice is his. He has to become conscious of the food he eats. Otherwise it is not sustainable. You can provide the support but he has to walk the path.
     
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  10. ashneys

    ashneys Platinum IL'ite

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    Instead of white rice - move to semi brown rice then brown rice

    Idli / dosa - make millet / barley / moong dal / bran / dalia based batter at home
    - they are super healthy n great for weight loss
    - the idlies n dosas are even more softer than the white one.
    I make this all the time at home n everyone enjoys it, even kids. I substitute brown rice to the idli rice quantity. Google for the recipes that works for you.

    Dosa - not jus millets or ingredients mentioned above. There are many variations with dals too.

    Cut off white sugar completely. If must use, try honey, dates syrup, stevia kinds.

    Avoid making any fried or oily food. Reduce the oil in your everyday food. Use a good quality oil.

    If you steam vegetables n do tadka. Oil used will be half or less.

    You can airfry, bake or microwave potato chips at home.

    Gravy, add a lot of vegetables and mixed dals.

    Non veg, use lean meat - BBQ, bake, airfry, gravy (with our spices, no store bought purees- pastes, creams, nuts) is better than any fried options

    Sweets, opt for yummy sweet fruits, dry fruits, dark chocolate, healthy cookies.
     
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