We share scientifically backed dietary and exercise guidelines devised especially for Indians, by experts.
If you are one of those people who are perpetually on a diet, and still haven’t achieved your weight loss goals, then you should keep on reading. The reason for your failure is probably simple. Like most other serial dieters, you have probably set up an impossible goal for yourself. Most likely, you haven’t taken the science of weight loss into account.
The truth is that we Indians need to approach weight loss differently, since our constitutions differ from that of other ethnic groups. We need to exercise for more hours, and eat more proteins.
Like it or not, extreme measures – such as giving up carbohydrates completely, or exercising excessively- set you up for failure. There are no magic diets, surgeries, gadgets or pills for weight loss. Shedding those extra kilos requires a combination of an appropriately designed diet and exercise plan.
Here are three principles to keep in mind
#1 Think of changing your goal from weight loss to health gain
Chalk out some small, achievable goals that are more likely to guarantee success in the future. For instance, you could begin by eliminating sugar and refined flour in the first month, and then focus on consuming more vegetables in the month after that.
Success will be yours, when you find an approach that doesn’t trigger a constant sense of deprivation. Use the same principles for your exercise program. Increase your regimen incrementally, upping the intensity and frequency.
#2 Regardless of what anyone tells you, calories do count.
Each of us needs a certain energy intake, based on height, age, gender and activity levels. Spend some time experimenting with a diet plan that you can live with. Despite the popularity of carbohydrate free diets, most of us know how hard these are to maintain.
Also, any diet that focuses on one food group – advocates eating only protein or bananas or raw vegetables for instance – will only end up damaging your health in the long term. Maintaining it will also be a pain.
#3 Go for scientifically backed advice, to help you make permanent lifestyle changes
Your aim should be to make gradual and manageable changes. Weight loss is generally achieved through a combination of calorie control, and exercise. Ultimately, your plan must work in the long term. It must enable you to keep the weight off, and improve your overall health and well-being.
Here are some diet and exercise guidelines for Indians*, based on their specific genetic makeup and build:
| Food Group | Recommendations |
| Carbohydrates | Should comprise 50-60% of total calorie intake from unrefined cereals such as whole wheat, brown rice, millets (bajra, jowar, ragi), pulses (tur dal and sabut moong dal) and legumes (horse gram and soya). Choose complex carbohyrdates (whole wheat) over refined carbohydrates (bread and pasta). |
| Fibre | 25-40 g a day; 4-5 servings of fruit and vegetable. Avoid fruit juices and sweetened beverages. |
| Fats | 30% of total energy/day and a maximum of 10% from saturated fats (SF). For those with LDL of ≥100 mg/dL, SF should be <7% of total energy per day. Polyunsaturated fats (PUFAs) such as linoleic acid, found in nuts and seeds, should provide 5–8% of total energy/day, whereas, α-linolenic acid (ALA) should provide 1–2% of total energy/day. Long-chain n-3 PUFAs can be obtained from walnuts, fish,canola oil, etc. Cis-monounsaturated fats (MUFAs) should provide 10–15% of total energy/day, whereas Trans fats (TFs) should provide<1% of total energy/day. Limit cholesterol intake to 200–300mg/day and consume less butter and ghee. Discontinue use of partially-hydrogenated vegetable oils such as vanaspati. |
| Protein | Protein intake is dependent on body weight. 1/kg of body weight/day, providing approximately 10-15% of total calories a day in individuals who are sedentary or moderately active. Vegetarian sources include dairy products, soya, pulses, and gram, whereas non-vegetarian protein sources are eggs, meat, fish and chicken. |
| Water | The recommended intake is 8-10 glasses, approximately 2 litres on a daily basis. Intake should be increased in hot climates and with physical activity. |
| Intensity | Frequency | Duration |
| Moderate aerobic exercise 3-6 km/h walk on firm, level ground, water aerobics, cycling at a speed of 19-23 km/hr, hiking, and/or domestic chores |
Daily | 60 minutes |
| Vigorous aerobic exercise Brisk walk of 1 km in less than 10 minutes, jogging, cycling, dancing, or moderately fast swimming |
3 days/week | 60 minute |
*Ref: Misra et al. Consensus dietary guidelines for healthy living and prevention of obesity, the metabolic syndrome, diabetes, and related disorders in Asian Indians. Diabetes Technol Ther. 2011 Jun;13(6):683-94.