What Indian food to eat for weight loss?


When it comes to losing weight, people either think of not eating at all or of eating superfoods, which are fancy foods and seeds. However, this isn’t really needed. Even basic foods that are readily available in your kitchen will help you lose weight. You’ll be shocked to learn that there is an endless list of foods that can help you lose weight and can be found in any Indian kitchen.

If you’re trying to lose weight, the most important thing you can do is eat mindfully. As a result, picking the right foods should be your aim. But, before you start scratching your head wondering where you can find weight-loss foods like celery and fancy berries in India, know that there are a plethora of Indian superfoods to choose from.

So, here are ten of the best weight-loss foods that are absolutely desi and can help you shed some pounds.

List of Indian food items for weight loss:


It is high in both fibre and protein. Fibre aids digestion and bowel movements, as well as holding you full, preventing you from overindulging on unhealthy foods. Protein, on the other hand, takes the longest to digest, which helps to keep hunger at bay. Having daliya for breakfast instead of a fancy smoothie bowl can be a brilliant idea!


It is like daliya and is high in protein and fibre, which helps weight loss. Fibre keeps you fuller for longer and helps to keep your stomach safe. Whereas protein satisfies the appetite.

According to a survey, people who ate chickpeas had a 53 percent higher chance of having a balanced BMI. Another research discovered that eating chickpeas everyday resulted in a 25% weight loss.

Ragi Dosa

Ragi is a delectable gluten-free alternative to its calorie-dense grainy cousins. Dosas are usually made with rice or lentil batter, but this recipe uses Ragi, which is high in fibre. When you’re whole, you’re less likely to binge. With piping hot sambhar or delectable coconut chutney, you can enjoy this balanced South-Indian treat.

Green Peas Upma

Upma is a popular South Indian breakfast dish that is both nutritious and weight-loss friendly. Green peas, which are high in protein, are also used in this version of upma. Protein helps to control cravings by regulating the hunger hormone ghrelin.

Microwave Dhokla with Low Calorie

It is a Gujarati delicacy that has become very popular around the world. Since dhoklas are steamed, they are a low-calorie snack that you can include in your weight-loss diet. This light and filling treat needs no complex cooking; it can be made in a microwave with only a few ingredients such as besan, suji, green chilli, curd, and curry leaves.

Gobi Tandoori 

Since tandoori and roasted foods do not need deep frying, they are a great way to cut calories. They even save you from consuming the saturated fats found in deep-fried foods. In a traditional North Indian spread, this delicious tandoori gobhi recipe makes a great vegetarian starter. These are also a good option for a balanced evening snack. Cauliflower is also high in fibre, which aids in weight loss. Make sure there isn’t any extra butter on the tip.

Kheere ka Raita

This yogurt-based dish is beneficial to the stomach and digestive system. A weight-loss programme must have a balanced digestive system. A pound of yoghurt contains just 60 calories. This exclusive raita is also packed with cucumber goodness. Cucumber is a refreshing summer vegetable that can help you lose weight. Water makes up about 95% of cucumber. The vegetable is high in fibre and nutrients.

Idli made with oats 

One of the most popular Indian snacks of all time is the puffy, light, and ever-so-delectable idli. Idli is a fermented batter dish that is good for gut health. Fermentation also improves nutrient bioavailability. You don’t have to worry about calorie overload because idli isn’t fried. This recipe is a protein and fibre powerhouse that you should consider including in your diet.

Moong daal 

It is one of the healthiest dals that can be found in an Indian kitchen. Moong dal is high in nutrients such as Vitamin A, C, B, E, potassium, calcium, and iron, and is easy to digest. Thanks to its high protein and fibre content, this daal also aids in the prevention of hunger by making you feel fuller for longer.

What Indian food to eat for weight loss?

Low carb keto Indian dishes for weight loss

Paneer Bhurji

If you’re on a keto diet, paneer will be your best friend. According to USDA info, a 100-gram serving of paneer contains only 3.4 grammes of carbohydrates! In India, paneer is widely used in vegetarian dishes, and bhurji is one of the most nutritious and simple paneer dishes. You can also use it to make keto-friendly desserts and salads.

Baigan ka bharta 

Baingan is one of the best and most nutritious low-carb vegetables (or brinjal or aubergine). Indians adore brinjals, which they prepare as bharta, a spiced brinjal mash served with breads or rice. According to USDA info, a 100-gm portion of aubergine contains only 6 gm of carbs, which is less than the carb load of many other vegetables.

Palak Paneer

Palak, also known as spinach, is another low-carb superfood that is combined with paneer in the delectable dish palak paneer. It has just 3.6 grammes of carbohydrates per 100 grammes (according to USDA data), making it a great addition to your keto diet.

Sarso Ka Saag 

Greens are abundant in India, and they are usually low in carbs. Mustard is a traditional cooked winter green that is served as sarso ka saag. Raw sarso contains just 4.7 grammes of carbohydrates per 100 grammes (as per the USDA data). Add a small amount of ghee to your saag to improve its nutrients and add some healthy fats.

Since meats of all kinds are permitted on the ketogenic diet, you can eat a variety of desi non-vegetarian dishes. Non-vegetarians should include keto-friendly Indian dishes like mutton galouti kebabs and tandoori chicken dishes in their regular diet.


Whole grains, fresh vegetables, healthy fats, low-fat dairy, and fruits are among the many nutritious foods found in the Indian diet. Apart from that, an Indian food diet includes foods that are lower in fat in the staple diet, such as salads, curries, and dals (vegetable and pulse-based dals).

Indian cuisine also offers a wide range of flavours and meals to keep you from being bored with your diet. This type of diet, when combined with physical activity, will aid not only in weight loss but also in maintaining a healthy lifestyle. 

Shiva Shakti, an Indian restaurant in  Phnom Penh, Cambodia offers the best variety of Indian food for weight loss which is very delicious too.

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